The lists are not exhaustive, since every day researches are discovering new health giving phytonutrients in the foods we eat, It is these remarkable plant substances that we know are responsible for helping the body neutralize cell-damaging free radical, the unstable oxygen molecules that play a role in so many degenerative diseases. They also stimulate the body’s immune cells and infections fighting enzymes.

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The following 15 foods or group of foods provide outstanding health benefits for people of all ages. Work as many of them into your daily meals as possible.

AVOCADO’S, Extra-virgin Olive Oil, and Other Sources of Healthy Fats.
Among the healthiest fats are the monounsaturated fats found in Avocados and avocado oil, Olive oil, peanut oil, and canola oil. They are essential for building cell membranes for nerve, heart and brain health, and for nearly all the body ‘s basic functions. Avocado s have been found to reduce the risk of heart disease because they contain beta- sitosterol, a plant sterol that can lower levels of bad (LDL.) cholesterol and good (HDL.) cholesterol. Avocados are also a good source of the B vitamin folate, as well as potassium and magnesium. Olive oil, in particular extra-virgin olive oil contains powerful diseases fighting antioxidant compounds called polyphenols. Because all the fats (even healthy ones .) are calorie dense , they should be consumed in moderation.

BEANS, LENTILS AND OTHER LEGUMES.
All legumes – from black beans and kidney beans to chickpeas and lentils – are loaded with filling protein and plenty of fiber as well as disease fighting phytonutrients. The Fibre in legumes can help lower total and LDL cholesterol and it also helps to slow the digestion process, preventing glucose and insulin from rising steeply. All of these make legumes a good choice for people with diabetes. While all legumes provide fiber, chickpeas and kidney beans have a whopping 7gms per half cup serving.

BLUEBERRY, CRANBERRY, RASPBERRY, BLACKBERRY AND OTHER HIGH ANTIOXIDANT BERRIES.
In general, berries are powerful sources of antioxidants including vitamins C but blueberries and cranberries in particular are stars. The flavornoid in blueberries are probably responsible for the fruit’s antioxidants power and recent studies show that the anticyanin in blueberry may help prevent cataract and short- term memory loss associated with aging. Studies have found cranberries to be protective against a variety of cancer and the flavornoids they contain (in particular quercetin. ) may play a role in preventing coronary artery disease thanks to their anti-inflammatory properties.

BROCCOLI AND OTHER CRUCIFEROUS VEGETABLES.
Broccolis, cabbage, Brussels sprouts, cauliflower, kale, bok choy, horseradish and other cruciferous vegetables are antioxidants powerhouse that can help lower blood pressure and cholesterol. Protect against macula degeneration, and reduce age-related memory loss. In addition, the Sulphur compound called SULFORAPHANE found in these vegetables may increase the activity of cancer – fighting enzymes in the body. Superstar broccoli is also packed with folate, riboflavin, and potassium, and contains considerable amounts of beta-carotene as well. Moreover, ounce for ounce broccoli has more vitamin C than an orange and as much calcium as a glass of milk.

COFFEE AND TEA.
New studies show that drinking caffeinated coffee (in moderation.) can reduce the risk of type 2 diabetes. This may be due to both the antioxidants in the coffee (the polyphenol in particular) and the caffeine (decaffeinated has not shown the same results .). Typical serving of caffeinenated coffee contain more antioxidants than typical serving of other antioxidant rich beverages such as grape juice and orange juice. As for tea, the polyphenol in white, green, oolong and black tea have been found to help lower LDL cholesterol. In addition, a recent study showed that regularly drinking. green tea, which is rich in a type of polyphenol called EPIGALLO CATECHINS GALLATE EGCG may help promote exercise – induced abnominal fat loss. CATECHINS EGCG have been shown to improve triglycerides levels and help protect against Alzheimer’s disease and certain form of cancer.

DARK CHOCOLATE AND COCOA POWDER. Several studies have shown that eating dark chocolate in moderation can lower blood pressure (.probably due to beneficial effects of its polyphenol on blood vessel elasticity and blood flow) and reduce levels of C-reactive protein (CRP.) in the body, a powerful predictor of heart disease and type 2 diabetes. The flavornoids in dack chocolate and cocoa powder may also help protect against certain form of cancer and diabetes. Choose dark chocolate that contains at least 70% cacao (and thus the least sugar) and brands of cocoa powder labeled 100% cacao.

FLAXSEEDS AND OTHER EDIBLE SEEDS
Whether you choose pumpkin seeds, sunflower seeds, sesame seeds or FLAXSEEDS all edible seeds are good sources of protein, fiber and unsaturated fats. Pumpkin seeds are also rich in zinc, a potential immune system booster, sunflower seeds are good source. of vitamin E and folate., possible cancer fighter and sesame seeds are excellent source of zinc, which vagans are often lacking in their diet. Flaxseeds (which can be used whole or grounded .) are rich in alpha – linoleic acid (.A LA) a heart – healthy Omega3 fat that’s highly unsaturated. Omega-3s have been found to help lower significantly elevated triglycerides and total cholesterol and to reduce the formation of blood clots (important for preventing a heart attack or stroke .) They can also help to control high blood pressure. Because all seeds are calorie dense be sure to enjoy them in moderation.

LOW FAT DAIRY
There are mounting evidence that something in dairy foods (milk, yogurt and cheese .) perhaps the vit D that’s in cheese or added to fortify milk and yogurt, not only strengthen bones hut also protect the heart., reduce high blood pressure and fight breast cancer. The jury is still out about whether dairy can aid weight loss. Choose fat – free or reduced fat products to avoid excessive saturated fat.

MUSHROOMS
The only fruit or vegetables source of vitamin D, mushrooms contain ergosterol a plant sterol that convert to vit D when exposed to real or artificial sunlight. In addition to vitamin D mushrooms contain eight essential amino acid as well as niacin, riboflavin, thiamin and dietary fiber. They are also an excellent source of potassium, a mineral that help lower blood pressure.. SHIITAKE mushrooms in particular have been found to help boost immune system and may. help protect against certain form of cancer as well as atherosclerosis and bacteria and viral conditions.

OAT, BARLEY WHEAT AND OTHER WHOLE GRAINS.
Recent studies have shown that eating high fiber whole grains (.oat, barley, Wheat, wild rice, quinoa, millet, barley, spelt and rye for example ) can actually lower the risk of diabetes by stabilizing blood sugar and controlling insulin production. The insoluble fiber in whole grains also helps prevent artery clogging atherosclerosis by interfering with cholesterol absorption.

RED WINE.
A phytonutrient found in red grapes known as RESVERATROL may help suppress plague development and protect against artery – damaging LDL cholesterol, thanks to its antioxidants and anti-inflammatory properties,. Increasing. evidence also indicates that RESVERATROL may help protect against cancer and type 2 diabetes and may activate a so-called survival gene that has been shown to extend the lives of mice. Enjoy a glass or two of red wine with a meal but stop at That. More than one drink for women and two for me can increase the risk of heart disease (and possibly breath cancer for women) and have other harmful effects on the body .

SALMON AND OTHER OMEGA-3-RICH FISH
Fatty cold water fish such as salmon (buy wild if you can.) Herring, Mackerel, Anchovies and Sardines are all rich in heart- healthy Omega3 fatty acids. Studies have also found that including these types of seafood in one’s diet can help reduce blood pressure, play positive role in mood, memory loss and other brain functions and reduce inflammation. Try to eat Omega3s rich seafood two or thrice a week.

SWEET POTATOES and OTHER BRIGHT ORANGE VEGETABLES.
An outstanding source of carotenoids (including beta-carotene.) as well as vitamin C, calcium and potassium, sweet potatoes (and other orange vegetables such as carrots pumpkin and butternut squash.) can help reduce LDL cholesterol, lower high blood pressure. fight cataracts and age-related macula degeneration and boost your resistance to cold and infections. The carotenoids in these vegetables also help those with diabetes by stabilizing their blood sugar levels and lowering insulin resistance and they have been found to protect against inflammatory conditions such as asthma and anthritis. Bright orange fruits such as apricots, mangoes and orange are also good source of beta carotene.

TOMATOES
Rich in the antioxidant vitamin C, tomatoes also contain a red pigment called lycopene, a powerful carotenoids that may help lower the risk of heart disease and cancer (especially prostate, breast and skin cancer .) Tomatoes also contain lutein and zeaxanthin – antioxidants- rich plants pigment that can play a role in reducing the risk of macular degeneration, a leading cause of partial blindness in people over the age of 50.

WALNUTS, ALMOUNDS AND OTHER NUTS.
Wall nuts, almonds, hazelnut, pistachios, peanuts and pecans are all excellent sources of protein, heart- healthy monounsaturated and polyunsaturated fats, vitamins, minerals and fiber. When substituted for saturated fat in the diet, nuts can help lower total cholesterol as well as bad
(LDL) cholesterol without affecting levels of good (HDL.) cholesterol. Unlike other nuts, walnuts are high in alpha linoleic acid (.ALA) an Omega3 fat that has been shown to have anti oxidant and anti inflammatory properties and help to keep triglycerides, the bad fat associated with pre-diabetes under control. Moreover, the polyphenol in walnuts may also help improve cognitive skills. Since all nuts are calorie dense, try to limit your total intake to 1ounce(about a quarter of a cup.) per day.

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