Healthy Vegetables and
Fruits that keep you Well
|
 |
Blueberries
Feeling a bit forgetful? Try adding
blueberries to your diet: Studies show
that this fruit may help combat
short-term memory loss -- plus, it's
full of disease-fighting antioxidants.
Recommended Serving Size: 1/2 cup, 40
calories
|
Cranberries
An excellent source of free-radical
scavenging antioxidants like vitamins C
and E, cranberries can help reduce your
risk of cancer, stroke, and heart
disease. Another bonus: This tart fruit
can combat urinary infections.
Recommended Serving Size: 1/4 cup
(golf-ball size) from the canned version
(which packs in the high fructose corn
syrup), 110 calories; or 1/4 cup fresh
cranberries, 11 calories |
 |
|
 |
Mangoes
According to studies, the lycopene in
this juicy topical fruit may help
prevent macular degeneration, a common
cause of vision loss, especially in
older people. Mangoes also have high
amount of disease-fighting antioxidants,
fiber, and potassium.
Recommended Serving Size: 1 fruit, 135
calories
|
Kiwi
Another fruit that can help keep your
eyesight sharp and ward off macular
degeneration: kiwis, thanks to their
high dose of lutein. They're also packed
with vitamin C, fiber, and potassium.
Recommended Serving Size: 1 kiwi fruit,
50 calories
|
 |
|
 |
Carrots
You won't find another food with more
beta-carotene than carrots. The compound
is a form of vitamin A that's full of
antioxidant properties and is
responsible for the vegetable's bright
orange color.
Recommended Serving Size: 1/2 cup
steamed carrots, about 27 calories |
Broccoli
Broccoli packs a healthy dose of
disease-fighting antioxidants and
vitamins A and C. It's also filled with
good-for-you nutrients like calcium,
potassium, and fiber.
Recommended Serving Size: 1 cup of raw
fresh florets, 44 milligrams of calcium,
66 calories
|
 |
|
 |
Almonds
Looking for an easy way to relieve
stress? Try crunching on unsalted
almonds to get some aggression out. The
nuts are a good source of vitamin B2 and
E, as well as magnesium and zinc. Like
vitamin C, vitamin E has been shown to
fight the free radicals that can cause
heart disease.
Recommended Serving Size: Shelled
almonds, 1/3 cup, 306 calories |
Tomatoes
The ultimate superfood, tomatoes contain
lycopene, a proven heart disease
fighter, and they're a good source of
vitamins A, C, and E.
Recommended Serving Size: 1 cup sliced
tomatoes, about 32 calories; or 1 cup
cherry tomatoes, about 27 calories
|
 |
|
 |
Leafy
Greens
Spinach, kale, and mustard greens work
as a triple threat, loaded with
antioxidants, fiber, and iron. Add
flavor to these veggies without losing
their nutritional value by steaming
them.
Recommended Serving Size: 1 cup raw, 1/2
cup cooked, 20 calories
|
Beans
Beans are an ideal source of protein,
fiber, magnesium, zinc, calcium, and
iron. They're also high in folic acid,
which can significantly reduce the risk
of birth defects. Consume dried beans
instead of the canned varieties, which
often contain high amounts of sodium and
fat.
Recommended Serving Size: 1 cup cooked,
approximately 225 calories
|
 |
|
 |
Green
Tea
Research has shown that
antioxidant-loaded green tea may lower
your risk of heart disease and cancer --
and boost your metabolism. Choose an
organic brand over bottled iced green
tea, which can be high in high fructose
corn syrup.
Recommended Serving Size: 1 cup brewed,
0 calories; or 1 cup pre-packaged brand,
17 calories
|
Coffee
Your morning cup of java gets you going
in the morning -- and it may also
protect you from type 2 diabetes and
colon cancer. But coffee is no
replacement for fruits, vegetables, and
whole grains, so drink it in moderation
as part of a balanced diet.
Recommended Serving Size: Freshly ground
black, scant 1 cup, 4 calories
|
 |
|
 |
Oatmeal
For a boost of fiber, start your day off
with steel-cut oats mixed with raisins
and apples. Oatmeal has a low glycemic
index, which will help you feel
energized all day long and keep hunger
at bay. Avoid instant oatmeal -- it's
typically loaded with sugar.
Recommended serving size: Raw, 1/3 cup,
113 calories. Made with water, heaping
3/4 cup, 98 calories
|
Skim Milk
Your body's bone mass peaks when you're
in your late 20s, meaning calcium-rich
foods such as skim milk are essential to
your diet. Skim milk is a great source
of calcium because it's low in fat and
contains vitamin D, which can help your
body absorb calcium. Getting 1,000 to
1,200mg of calcium per day can help
prevent osteoporosis.
Recommended Serving Size: 1 cup, 300mg
calcium, 90 calories
|
 |
|
 |
Strawberries
If you're craving something sweet, skip
the cookies and grab a handful of
strawberries or raspberries instead. (In
winter, frozen berries make a tasty and
equally healthy alternative.) These
nutrient-rich fruits are loaded with
fiber and vitamin C.
Recommended Serving Size: 1/2 cup, 60
calories
|
Asparagus
This green veggie is high in folic acid,
which can help stabilize your mood and
prevent birth defects (if you're
pregnant or trying to conceive). Plus,
asparagus is both a natural diuretic and
an excellent source of potassium.
Recommended Serving Size: 7 spears, 1/2
inch thick, cooked, 25 calories
|
 |
|
 |
Apples
Apples have a low glycemic index, which
can help curb hunger, and they're packed
with vitamin C. They're also an
excellent source of soluble fiber, which
can lower your cholesterol and glucose
levels.
Recommended serving size: 1 apple, 47
calories
|
Avocados
Avocados contain vitamin E, which can
help keep your eyesight sharp. The
monounsaturated fat in avocados has also
been shown to improve the overall health
of your hair and skin.
Recommended Serving Size: 1/2 cup, 80
calories
|
 |
|
 |
Peas
These green veggies are an ample source
of fiber. Stay away from canned peas,
which are loaded with sodium.
Recommended Serving Size: 1/2 cup cooked
or frozen peas, 30 calories
|
|
|
