Tag Archives: Avocado

Necessary Cabinet Essentials For Vegans

English: High Resolution Image of Kidney Beans...
Image via Wikipedia

 

 

Necessary Cabinet Essentials For Vegans

 

Fresh vegetables and Roots

Artichoke, Arugula, Asparagus, Avocado, Bamboo shoots, Beets,

Bell peppers, Bok choy, Broccoli, Brussels sprouts, Cabbage, Carrots, Cassava, Cauliflower, Celery, Chard, Collard greens, Corn,  Lettuce, Cucumber, Eggplant Endive, Garlic, Ginger, Hot peppers, Jicama, Kale, Mushrooms, Okra, Onions, Peas, Potatoes, Radishes, Shallots, Leeks, Spinach, Sprouts, Squash, Sweet Potatoes, Tomatoes, Watercress, Zucchini, Cassava, Butter Nut Squash.

 

Nuts

Almonds Brazil nuts, Cashews, Macadamia, Peanuts, Pecans, Pine nuts, Pistachios, Walnuts.

 

Seeds

Ground or Whole Flaxseed, Lotus, Pumpkin, Sunflower, Hemp Seeds.

 

Fresh fruits

Apples, Apricots, Avocados, Bananas, Blackberries, Blueberries, Cantaloupe Cherries, Cranberries, Dates, Figs, Grapes, Grapefruit, Guava, Honeydew, Kiwis, Lemons, Limes, Lychee, Mango, Mangosteen, Nectarines, Oranges, Papaya, Peaches, Pears, Pineapple, Plantains, Plums, Pomegranate, Raspberries, Strawberries, Watermelon, Ginger.

 

Beans

Black beans, Black-eyed peas, Chickpeas, Kidney beans, Lentils, Lima beans, Navy beans, Pinto beans, Split peas, Northern beans, Adzuki beans.

 

Grains

Amaranth, Barley, Brown rice, Buckwheat, Bulgar, Cornmeal, Couscous, Millet Steel Cut Oats, Oatmeal, Quinoa, Seitan, White rice, Wild rice, Yellow Grits.

 

Herbs and spices

Allspice, Anise, Bay leaf, Basil, Black pepper, Cayenne pepper, Celery seed, Green Onion, Chili powder, Cumin, Cilantro, Cinnamon, Clove, Coriander, Cumin, Dill, Fennel, Garlic Powder, Lavender, Lemongrass, Marjoram, Nutmeg, Oregano, Paprika, Parsley, Red pepper, Rosemary, Saffron, Sage, Spearmint, Tarragon, Thyme, Turmeric, Rosemary, Liquid Amino’s, Onion Powder.

 

 

Canned/ Jar Foods

Applesauce, Fruits, Olives, Soups, Tomatoes, Vegetable broth, Coconut Milk.

 

Condiments &Sauces

Agave nectar, BBQ sauce, Brown rice syrup, Honey, Hot sauce, Preserves, Ketchup, Mustard, Maple syrup, Vegan Mayo, Peanut butter, Salad dressing, Salsa, Soy sauce, Stir fry sauce, Tomato sauce, Veg. Worcestershire.

 

Dairy & cheese or substitutes

Almond butter, Almond milk, Cashew Butter, Soy butter, Soy Cheddar, Veg. Cream cheese, Soy creamer, Soy milk, Soy Cheese, Rice milk, Rice Cheese, Veg. Sour cream, Soy yogurt.

 

Misc groceries

Egg Replacer, Lemon/Lime juice, Vegan Bouillon cubes, Nutritional yeast, Pasta, Pickles, Tahini, Tempeh, Tofu, Textured Vegetable Protein, Veggie dogs.

 

Baking Goods 

Baking powder, Baking Soda, Bread crumbs, Chocolate chips, Carob Chips, Cocoa, Unbleached Spelt, Unbleached Flour, Unbleached Pastry Flour Organic, Sugar, Vegetable shortening, Canola Oil, Yeast, Vanilla Extract, Almond Extract, Apple Cider Vinegar, Blackstrap Molasses, Maple Syrup, Sea Salt, Cocao Powder, Organic Shredded Coconut, Arrowroot Powder, Cornstarch, Raisins.

 

Oils

Olive oil, Sesame oil, Palm Oil, Grape seed, Coconut Oil, Vegetable oil, White vinegar, Peanut Oil.

Bliss Returned : Blissfully Live Vegan and Vegan Guidelines For A Healthier Lifestyle..

Food is an important part of health but we must be clear that it is only a part.  A holistic approach to health is required, taking other factors such as water, air, exercise, emotions, and mental state into consideration. What we eat significantly affects our physical, mental, emotional and spiritual well being. We all have different body types, ethnic backgrounds, medical histories, stress levels, caloric needs and physiological responses to food; therefore, no one philosophy is right for everyone.

 

 

 

Nutritional Benefits

Here are some  Blissfully Live Vegan and Vegan Guidelines  to consider for a healthier lifestyle full of fruits and vegetables.

1. Avoid processed “junk” foods including fast food, packaged foods, high fat foods this first week and frankly the longer you can limit them in your diet, the better you will feel.

2. Choose as many local, seasonal, organic foods as possible. Begin by adding whole fruits and vegetables into your diet. Start with soups, smoothies and salads. They are fun meal choices that help you integrate more fruits and vegetables into your diet.

3. Eat smaller amounts more often. Eating just enough to nourish yourself without going beyond what is comfortable is at the heart of being gentle to your body.

What counts as a serving for fruits & veggies?

  • 1 cup leafy greens, berries or melon chunks
  • 1/2 cup cut or cooked fruits and vegetables (broccoli, carrots, pineapple…)
  • 1 medium piece of fruit or vegetable (apple, plum, peach, orange)
  • 6 ounces natural, fresh 100% fruit/vegetable juice
  • 1/4 cup dried fruit (sulfur free)

4. Consider how you prepare your food so you get the most out of them (and we don’t mean the most calories, we mean the most nutrients). Obviously, your deep frying days are over. Bake, broil, grill, roast and steam your food. Stir frying is acceptable as well with a small amount of oil.

 

5. Eat a rainbow every day. Many of the health benefits of micronutrients are concentrated in the pigment of fruits and vegetables. Essentially the properties that give each fruit or veggie its rich color are the same elements that help protect our immune systems and keep our bodies strong. Each color family is rich in unique and important micronutrients. The American Cancer Society recommends choosing at least one representative from each color family per day. We like to say: “It’s good practice to eat a rainbow every day.” All fruits and veggies are good for different reasons. Don’t be afraid to take chances, to try new combinations and to customize the fruits and vegetables you mix and match.

Red
tomato, watermelon, red pepper, beets, strawberries, raspberries, cherries, grapefruit, pomegranate, apple, guava, red onion, Japanese persimmon
Orange/Yellow
orange, sweet potato, mango, winter squash, papaya, carrots, orange peppers, tangerine/Clementine, nectarine, peach, apricot, Asian pear, Japanese squash
Dark Green
spinach, kale, swish chard, mustard or collard greens, avocado, asparagus, artichoke, bok choy, green cabbage, Chinese cabbage, Brussels sprouts, broccoli, green pepper, watercress, kiwi, apples, avocado, cilantro, basil, parsley, mint
Blue/Purple
blueberries, eggplant, concord grapes, purple cabbage, blackberries, plums
White
garlic, cauliflower, onions, ginger, Japanese radishes/Daikon, burdock root, Shiitake, Maiitake mushrooms, Jicama

6. Think about protein in a new way.  Protein is essential for a healthy immune system, building and maintaining lean body mass, regulating the speed of digestion, and overall energy levels. As Americans, we eat lots and lots of animal proteins like meat, poultry and pork. The typical American plate is 50% animal protein, 25% overcooked vegetable and 25% starch like white potatoes. Health advocates recommend reshaping our plates for balanced, healthy eating. Recreate your plate by shifting to 50% plant foods like vegetables or some fruit, 25% lean protein and 25% whole grain.

Examples of the Plant Proteins You Should Be Eating:

  • Beans & Legumes (lentils, split peas, black beans, garbanzo beans, hummus, kidney beans)
  • Nuts & Seeds (walnuts, almonds, pumpkin seeds)
  • Natural Nut Butters (almond, peanut)
  • Soy Foods (edamame, tofu, soy milk)

The Animal Proteins You Should Be Eating:

  • Organic, cage free Poultry
  • Grass Fed lean beef (bison, ostrich, buffalo)
  • Organic eggs
  • Wild caught fish
  • Organic dairy products

Before you can truly embrace a Blissfully Live Vegan and Vegan Lifestyle  in fruit and vegetables, it is important to understand the benefits these foods are literally bringing to the table. Here are some quick facts you didn’t know about everything – from Apples to Turmeric.

  • Apples contain antioxidants that help protect “good” HDL cholesterol levels in the blood.
  • Avocados are densely packed with anti-inflammatory, healthy fats. Well-known for its vitamin E content, an important antioxidant.
  • Beets are potent antioxidants with liver-protective properties.
  • Blueberries and blackberries are rich in anthocyanins—these phytonutrients have power. They can reduce inflammation, increase detoxifying enzymes in the liver, and stop cancers from creating their own lifeline-blood supply.
  • Cabbage is a cruciferous vegetable that promotes natural detoxification in the liver. It is high in sulfur and iodine.
  • Carrots are the richest plant source of vitamin A, good source of potassium.
  • Celery is high in organic sodium, magnesium, and iron. Magnesium is important for the breakdown of carbohydrates, proteins, and fats into energy; for muscle relaxation and the prevention of cramps; and for nerve conduction and preventing tooth decay.
  • Cilantro provides a rich source of carotenoids.
  • Cinnamon has been shown to help keep blood sugar in check.
  • Cucumbers contain potassium and phytosterols, which help lower blood cholesterol levels.
  • Fennel’s active ingredient, anethole, blocks inflammation in the body and can stop cancer cells from multiplying.
  • Ginger root reduces nausea, pain and inflammation, and provides heartburn relief. It also aids digestion.
  • Grapefruits provide a rich source of vitamin C, and are a good source of lycopene (a carotene with prostate cancer-protective properties).
  • Kale is an especially nutrient-dense vegetable with many potent micronutrients. Rich and abundant in calcium, lutein, iron, and vitamins A, C, and K, kale has seven times the beta-carotene of broccoli and ten times more lutein, another potent carotene. Kale is part of the cruciferous vegetable family, making it a good source of the phytonutrient indole-3-carbinol. Research shows I3C has many anti-cancer actions, such as promoting estrogen ratios in the blood that are weak, but needed to discourage breast cancer tumor growth. Crucifers are also potent detoxifiers.
  • Kiwis offer twice the vitamin C of an orange per serving. They are a good source of vitamin E (a potent antioxidant) and potassium.
  • Lemons contain natural anti-nausea and overall digestive-aid properties.
  • Mint is rich in plant-based omega-3 fats – an important nutrient for healthy hair, skin, and nails that has powerful anti-inflammatory activity. Omega-3s may also protect against the development of heart disease and certain types of cancers.
  • Parsley is a good source of folic acid, which may help lower the risk of heart disease and certain types of cancers. It also promotes fresh breath.
  • Pineapples are high in the enzyme bromelain, an anti-inflammatory.
  • Spinach is high in iron, vitamin C, and beta-carotene. The vitamin C and beta-carotene in spinach are antioxidants, and may help to protect cells from the damaging effects of free radicals. Most dark green leafy veggies are rich in lutein – a phytonutrient shown to help delay age-related macular degeneration of the eyes.
  • Sweet potatoes (and carrots for that matter) are rich in – a phytonutrient responsible for giving these veggies their rich orange color. Zeaxanthin has anti-cancer activity: it helps encourage cancer cells to commit suicide (apoptosis), and helps prevent tumors from being able to create their own blood supply (anti-angiogenesis).
  • Swiss chard tastes sweeter in juices than spinach. It is rich in vitamin C, potassium, and magnesium. Foods rich in potassium have been shown to lower blood pressure and heart disease risk.
  • Tomatoes are rich in lycopene – a member of the carotene family famous for its potential to prevent prostate cancer.
  • Turmeric has been shown to have multiple forms of anti-cancer activity in prostate, ovarian, colon, uterine, and breast cancer cells. The active ingredient responsible, curcumin, is approximately 1,000 times more bioavailable (absorbable) when combined with black pepper.

Source: http://www.jointhereboot.com/index.php?option=com_zoo&view=item&layout=item&Itemid=742&lang=en

Fruits and Vegetables High in Zinc

Zinc bolsters the immune system, balances blood sugar, helps prevent depression, and much more. Meat and seafood is high in zinc, but you don’t have to be a carnivore to get enough of it. Here are  fruits and vegetables that are high in this important mineral.

Zinc is one of the essential minerals needed by our body. Zinc is present in almost every cell. Our body requires the performance and functions of zinc, even though in very small amounts. Zinc is an important regulator of many genetic activities. It plays a vital role in the action of enzymes, which are nothing, but the proteins that are responsible for initiating important chemical reactions in the body.

Each cells of our body have a special compartment called the nucleus, and inside are approximately 100,000 genes. These genes provide instructions for the cell, and the cell has to decide which instructions to read. Zinc is essential for reading genetic instructions, and when diets do not contain foods rich in zinc, instructions get misread, or not read at all. These genes are called “gene transcription”.

Zinc is also required for proper growth and sexual maturation of an individual. The mineral can be easily found in the food that we eat in the daily. Taking a balanced diet, complete with salads and fruits, there will be enough zinc in your body to perform all the necessary functions.

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can disrupt absorption of copper and iron, as well as create large amounts of toxic free radicals. The current RDA for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc.

Green Peas

A cup of  green peas contains 1.9 mg or 13% of the RDA.

Spinach

A cup of  spinach contains 1.4 mg or 9% of the RDA.

Crimini Mushrooms

A cup of whole Crimini mushrooms contains 1 mg or 6% of the RDA.

Avocado

One cup of cubed avocado contains 1.0 mg or 6% of the RDA.

Asparagus

A cup of asparagus contains 1 mg or 6% of the RDA.

Broccoli

A cup of chopped broccoli contains 0.8 mg or 4% of the RDA.

Prunes

One cup of pitted prunes contains 0.8 mg or 5% of the RDA.

Swiss Chard

A cup of  chopped Swiss chard contains 0.6 mg or 4% of the RDA.

Collard Greens

A cup of collard greens contains 0.4 mg or 3% of the RDA.

Click to show "Summer squash" result 4

Summer Squash

A cup of sliced summer squash contains 0.4 mg or 3% of the RDA.

Kale

A cup of chopped kale contains 0.3 mg or 2% of the RDA.

Apricots

One cup of sliced apricot contains 0.3 mg or 2% of the RDA.

Zinc Rich Foods;  Almonds, Artichoke, Avocado, Bananas, Blackberries, Brazil nuts, Brewers yeast, Cashew, Cauliflower, Chickpeas, Cucumber, Dark chocolate, Kidney beans, Kiwi fruit, Lettuce, Lima beans, Milk, Olives, Onion, Peaches, Peanuts, Peas, Pecan Nuts, Pine Nuts, Pumpkin seeds, Radish, Soy beans (including tofu products), Spinach, Squash, Strawberries, Sunflower seeds, Sweet potatoes, Tomatoes, Walnuts, Wheat Bran, Wheat Germ.

Benefits of Zinc Rich Foods

 Taking foods rich in zinc will help you keep your skin healthy. Zinc is very helpful in skin treatment, like acne and pimples. Zinc helps in assisting the body to normalize the amount of oils on the skin and keeps the skin supple and smooth.

 Zinc aids in the body’s absorption of minerals, which means it can help prevent osteoporosis by helping the body absorb calcium. Zinc can improve the health of your the health of your skin and hair.

Zinc deficiency cause eczema. Taking zinc foods rich in zinc will help in restoring the healing property of the body and treating eczema.

 Zinc promotes the synthesis of collagen, which is a necessary element of proper wound healing. Less zinc intake can lead to delayed wound healing.

 Zinc has even been able to help AIDS patients increase their immunity. Zinc is necessary for the function of many enzymes in the body. Zinc aids in regulating hormones, and it has shown to help maintain prostate health and even increase fertility.

 A food rich in zinc not only assists in losing the weight but also controls the appetite making it easier for a person on diet.

 Zinc helps in decreasing the severity of cold. So a sudden weather change that result to colds or flu can be prevented.

 Zinc is also essential for the proper functioning and repairing of DNA. Pregnant women should take zinc rich food for the proper growth of fetus.

 It is also helpful in the balance of blood sugar and stabilizes the metabolic rate. When the foods in our diet do not provide us with enough zinc, insulin response decreases, and our blood sugar becomes difficult to stabilize. Metabolic rate – the rate at which we create and use up energy – also depends on zinc for its regulation. When zinc is deficient in the diet, metabolic rate drops (along with hormonal output by our thyroid gland).

 Zinc also acts as antioxidants and helps in regulating biological functions. It helps in diabetes control, increases immunity, keeps the stress level in check, and regulates the enzyme functions for a proper development.

 Zinc helps in supporting our immune system. Many types of immune cells appear to depend upon zinc for optimal function. Particularly in children, researchers have studied the effects of zinc deficiency on immune response and number of white blood cells, including specific studies on T lymphocytes, macrophages, and B cells (all types of white blood cells).

Note: Before starting a zinc supplement, be sure to talk to your doctor about how much you need to take. It is possible to take too much zinc, which can have adverse affects on your health.

Zinc is an important element that is found in every cell in the body. More than 300 enzymes in the body need zinc in order to function properly. Although the amount of zinc we need in our daily diet is tiny, it’s very important that we get it. However, the evidence suggests that many of us do not get enough. Mild zinc deficiency seems to be fairly common, and for this reason taking a zinc supplement at nutritional doses may be a good idea.

However, taking too much zinc isn’t a good idea—it can cause toxicity. In this article, we discuss the possible uses of zinc at various doses.

Requirements/Sources

The official US recommendations for daily intake of zinc are as follows:

  • Infants
  • 0-6 months: 2 mg
  • 7-12 months: 3 mg
  • Children
  • 1-3 years: 3 mg
  • 4-8 years: 5 mg
  • Males
  • 9-13 years: 8 mg
  • 14 years and older: 11 mg
  • Females
  • 9-13 years: 8 mg
  • 14-18 years: 9 mg
  • 19 years and older: 8 mg
  • Pregnant Women
  • 18 years and younger: 13 mg
  • 19 years and older: 11 mg
  • Nursing Women
  • 18 years and younger: 14 mg
  • 19 years and older: 12 mg

The average diet in the developed world may provide insufficient zinc, especially in women, adolescents, infants, and the elderly. 1-5,163 Thus, it may be a wise idea to increase your intake of zinc on general principles.


Avocado Nutrition Facts

Beware of popular health myths. For instance, throughout the 1990s and into the first few years of this century, popular health “experts” often warned against eating coconut oil or coconut milk, causing many people to eschew a food now known to offer many health benefits. Another lingering popular health myth warns against avocados, which wrongly labels them as a dietary culprit because of their caloric and fat content. Yet, the truth is avocados can boost health in at least 5 ways:

1. Protein

Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw foodist seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet.

2. Beneficial Fats

Avocados provide the healthy kind of fat that your body needs. Like olive oil, avocadoes boost levels of HDL (the “good” cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing  diabetes. A study published early this year in the Canadian Medical Association Journal found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the “bad” cholesterol) as effectively as statin drugs.

3. Carotenoids

Avocados are an excellent source of carotenoids. Although many people associate carotenoids only with red and orange produce, avocadoes are also an excellent source of this phytonutrient. Avocadoes, also known as alligator pears, offer a diverse range of carotenoids including not only the better known ones such as beta-carotene, alpha-carotene and lutein, but also lesser known varieties of this type of phytonutrient such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin. Every time you consume foods rich in carotenoids, you deliver high quality vitamin A to your body, thereby protecting eye health. Carotenoids also enhance the functioning of the immune system and promote healthy functioning of the reproductive system. Since carotenoids are fat soluble, eating avocados optimizes the absorption of these nutrients.

4.Anti-Inflammatory

The combined effect of the deluxe package of nutrients contained in avocados offers powerful anti-inflammatory benefits. Avocados’ unique combination of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation. This means avocados can help prevent or mitigate against both osteo- and rheumatoid arthritis.

5. Heart Health

The fat content, which causes some uninformed health “experts” to deem avocados as unhealthy, actually provides protection against heart diseases. Studies have shown that oleic acid improves cardiovascular health. Oleic acid is the primary fatty acid in avocados. Many people now take  supplements in order to consume more omega-3 fatty acids to lower their risk of heart disease. Avocados are rich in omega-3, delivering 160 milligrams per cup of alpha-linolenic acid.

Choosing and Eating

To get the most nutritional value from avocados, avoid those which have become over-ripe. You can identify these at the store because they will have dents and feel overly soft when you hold them. A ripe avocado should have no dents in its skin and will feel slightly soft when squeezed. You can also buy unripe avocados, which feel very hard when gripped, and permit them to ripen at home. The portion of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before discarding it.

Source: http://www.medicinalfoodnews.com/rss/inthenews.xml

A Recipe For Longevity: 33 Of The Healthiest Fruits And Vegetables On Earth

This is a great article about a diet and a lifestyle of David H.Murdock, who has been featured on Oprah’s show about longevity. He is 86 years old and this is his story.

Is it possible to live to 125 or maybe 150? It’s certainly a possibility, as discussed on Oprah Winfrey’s recent show on longevity. She visited me at my farm to learn how, at 86, I am enjoying the robust health, energy, and mental creativity of someone many decades younger. My secret: large quantities of fruit and vegetables, plus an hour of daily exercise.

No pills, not even aspirin, and certainly no supplements ever enter my mouth — everything I need comes from my fish-vegetarian diet, which incorporates 30-40 different kinds of fruit and vegetables every week.

By eating many fruits and vegetables in place of fast food and junk food, people could avoid obesity. Obesity accelerates aging even faster than smoking, according to scientific research.

We created the North Carolina Research Campus to study the health benefits of fruits and vegetables. It is the only campus in the world encompassing eight universities all working together for the benefit of health and longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University. We’ve gathered a comprehensive array of famous scientists and scientific equipment under one roof, including a two-story, 950 megahertz, 8-ton superconducting magnet. It is the largest and most powerful magnet in the world and will help us look at both plant and human cells at the most minute level. We are constantly doing research on all fruit and vegetables, including the ones listed below, which are the mainstay of my diet.

The Healthiest Foods on Earth:
Pineapple :  Speeds post-surgery  Promotes joint health  Reduces asthma inflammation
Blueberries :  Restore antioxidant levels Reverse age-related brain decline Prevent urinary tract infection
Spinach :  Helps maintain mental sharpness Reduces the risk of cancers of the liver, ovaries, colon and prostate Top nutrient density
Red Bell Pepper :  Reduces risk of lung, prostate, ovarian and cervical cancer Protects against sunburn Promotes heart health
Broccoli : Reduces diabetic damage Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer Protects the brain in event of injury
Tomato :  Reduces inflammation Lowers risk of developing esophageal, stomach, colorectal lung and pancreatic cancer Reduces cardiovascular disease risk
Apple : Supports immunity Fights lung and prostate cancer Lowers Alzheimer’s risk
Artichoke : Helps blood clotting Antioxidant Superfood Lowers “bad” cholesterol
Arugula : Lowers birth defect risk Reduces fracture risk Protects eye health
Asparagus :  Nourishes good gut bacteria Protects against birth defects Promotes heart health
Avocado : Limits liver damage Reduces oral cancer risk Lowers cholesterol levels
Blackberries : Build bone density Suppress appetite Enhance fat burning
Butternut Squash : Supports night vision Combats wrinkles Promotes heart health

Cantaloupe :Bolsters immunity Protects skin against sunburn Reduces inflammation
Carrot : Antioxidants defend DNA Fights cataracts Protects against some cancers
Cauliflower: Stimulates detoxification Suppresses breast cancer cell growth Defends against prostate cancer
Cherries : Alleviate arthritic pain and gout Lower “bad” cholesterol Reduce inflammation
Cranberries : Alleviate prostate pain Fight lung, colon and leukemia cancer cells Prevent urinary tract infection
Green Cabbage : Promotes healthy blood clotting Reduces risk of prostate, colon, breast and ovarian cancers Activates the body’s natural detoxification systems
Kale : Counters harmful estrogens that can feed cancer Protects eyes against sun damage and cataracts Increases bone density
Kiwi :  Combats wrinkles Lowers blood clot risk and reduces blood lipids Counters constipation
Mango:  Supports immunity Lowers “bad” cholesterol Regulates homocysteine to protect arteries
Mushrooms : Promote natural detoxification Reduce the risk of colon and prostate cancer Lower blood pressure
Orange : Reduces levels of “bad” cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite
Papaya :  Enzymes aid digestion Reduces risk of lung cancer Enhances fat burning
Plums & Prunes  : Counter constipation Antioxidants defend against DNA damage Protects against post-menopausal bone loss
Pomegranate  : Enhances sunscreen protection Lowers “bad” cholesterol Fights prostate cancer
Pumpkin :  Protects joints against polyarthritis Lowers lung and prostate cancer risk Reduces inflammation
Raspberries  : Inhibit growth of oral, breast, colon and prostate cancers Antioxidant DNA defense Lower “bad” cholesterol levels
Strawberries  : Protect against Alzheimer’s Reduce “bad” cholesterol Suppress growth of colon, prostate and oral cancer
Sweet Potato :  Reduces stroke risk Lowers cancer risk Protect against blindness
Watermelon  : Supports male fertility Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal Protects skin against sunburn
Banana : Increases Fat Burning Lowers risk of colorectal and kidney cancer, leukemia Reduces asthmas symptoms in children

One of my missions in life is to share this kind of knowledge with others, so they can live more vital, active, satisfying lives.

Found at http://www.huffingtonpost.com/david-h-murdock/a-recipe-for-longevity_b_205355.html