Power Foods

The 15 best foods for your health. Try to include at least one in every meal or snack you eat. :)

1. Almonds: 213 calories per 1/4 cup serving, packed with protein (t.55 grams, over 15% DV, per serving), high in monounsaturated fat, high in vitamin E (40% DV), 18% DV vitamin B2, 4.5 grams of fiber.
2. Oranges: 62 calories, 116% vitamin C, 3 grams fiber, 10% DV folate, loaded with antioxidants, inluding the hesperidin flavonoid, which has high anti-inflammatory properties, promotes healthy blood vessel function, and helps reduce cholesterol (most of this phytonutrient is found in the peel so purchase organic and incorporate orange zest into recipes, or juice the entire orange. Note: oranges start losing vitamin content after two weeks, so don't keep too long.
3. Bananas: just over 100 calories, 34% DV vitamin B6, 18% vitamin C, 13% potassium, 3 grams dietary fiber, 9% DV manganese, rich in probiotic compound fructooligosaccharide that may specifically aid in calcium absorbtion by stimulating production of probiotic bacteria and protect against harmful microorganisms that cause digestive problems, good source of starch, which converts to complex carbs for slow-burning energy production
4. Blueberries: one of the most potent antioxidant fruits you can eat! i cup = 80 calories, 31% DV vitamin C, 20& DV manganese, 4 grams fiber, 7% DV vitamin E; abundance of anthocyanidins, which enhance the effects of vitamin C, enhance health of all body tissues, protects cardiovascular system, protects brain from oxidative stress, improves brain function by crossing blood-brain barrier to localize in the brain regions controlling spatial learning and memory (people who eat one cup of blueberries a day perform well on tests of motor skills), promotes UTI health
5. Onions: rich in sulfur containing compounds, 1 cup raw onion has 20% DV chromium, 17% DV vitamin C, 3 grams fiber, 11% DV manganese, molybdenum (trace mineral that plays a role in three enzyme systems involved in the metabolism of carbohydrates, fats and proteins) - 10% DV; high onion consumption lowers blood sugar levels, decreases total cholesterol and increased HDL cholesterol; boasts anti-inflammatory, antibacterial benefits.
6. Garlic: rich in a number of sulfur-containing compounds; 1 ounce provides 23% DV manganese, 17% DV vitamin B6, 15% vitamin C, 2 grams protein; protects from heart disease and stroke, lessens amount of free radicals in bloodstream, inhibits cardiac artery calcification, lowers blood pressure and decreases LDL cholesterol; contains anti-inflammatory, antiviral and antibacterial compounds.
7. Ginger: soothes the intestinal tract; is a potent antioxidant and has anti-inflammatory effects; its spicey taste may help promote healthy detoxification through sweating; 1 ounce provides significant amounts of potassium, magnesium, copper, manganese and vitamin B6; contains gingerols, potent anti-inflammatory compounds that may help to improve mobility and reduce pain in patients with arthritis and provide some protection against colorectal cancer.
8. Legumes: excellent source of cholesterol-lowering fiber and energy-boosting protein and iron
9. Carrots: 1 cup raw carrots = 53 calories, 683% DV vitamin A, 221% DV vitamin K, 19% DV vitamin C, 4 grams dietary fiber, 11% DV potassium, 9% vitamin B6, 8% DV manganese, 8% DV B1 (thiamin), over 5% DV vitamin B3 (niacin), 5% phosphorus, 4% DV for both magnesium and folate; contains carotenoids.
10. Peppers: loaded with vitamin A and C, excellent source of fiber, molybdenum, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper; contains carotenoids; yellow peppers are rich in lutein and zeaxanthin, phytonutrients that help protect against macular degeneration, a cause of blindness.
11. Shiitake Mushrooms: good source of iron, 8 ounces contains 20% DV iron, 10% DV each vitamin C and protein, and 2.5 grams fiber.
12. Tomatoes: choose organic since the powerful carotenoid antioxidant lycopene can be up to 3x higher than in conventionally grown tomatoes; one cup raw tomatoes provides 57% DV vitamin C, 22% DV vitamin A, 13% DV vitamin K and molybdenum; loaded with carotenoids
13. Leafy Greens: calorie for calories, these greens are the most nutrient-packed foods you can eat. Stick to kale, arugual, Swiss chard, cabbage, collard greens and watercress as power-packed ingredients in everything from juices to soups, from appetizers to entrees.
14. Soy: packed with protein and molybdenum and omega-3 fatty acids; soy plays a role in lowering blood cholesterol and promoting HDL cholesterol, increasing cardiac function, strengthening bone mass, stabilizing blood sugar and protecting against diabetes-related kidney and heart disease; the protein in soy helps prevent colon, breast and prostate cancer and help releive irritable bowel syndrome
15: Whole Grains: use whole-grain products, rich in fiber and heart-healthy nutrients. Spelt: 75% DV vitamin B2 (riboflavin); barley: 54% DV selenium and 38% DV tryptophan; millet: 33% manganese, 26% magnesium, 24% phosphorus


From Gary Null's "Power Foods."