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Protective Foods

 

 

Research reveals that certain food groups can reduce risk of heart disease, cancer, diabetes, and allergies.  These foods contain protective nutrients, such as antioxidants vitamin C, E, beta-carotene, Zinc, and properties such as photochemical in plants that give them color, aroma, and flavor.  These foods provide a composite of elements that work together: therefore, it's always best to eat the whole food left the way God gave it to us.

 

 

Foods high in Omega-3  -   flax seeds, flax seed oil, salmon,  mackerel, haddock, rainbow trout, sardines, tuna, and bluefish

 

Foods high in soluble fiber  -  oats, oat bran, soybeans, barley, carrots, garbanzo beans, apples, citrus    fruits, bananas, melons, broccoli, potatoes, corn, dried peas and beans

 

Fruits high in Vitamin C  and pectin  -  apples, pears, black currants,  citrus fruits, strawberries, red currants, goose berries, tomatoes, raspberries, blackberries

 

Fruits high in Vitamin C and bioflavonoids  -  lemons, limes, oranges,  grapefruit, tomatoes, pumpkins, potatoes,   strawberries, green and red peppers.

 

Foods containing plant sterols  - eggplant, cabbage, soybeans,  peanuts, brown rice, barley, sweet    potatoes, and avocados

 

High Potassium Foods - potatoes, avocadoes, orange juice, raisins,  sweet potatoes, tomatoes, squash, bananas,  dried apricots, flounder, salmon

 

Foods high in monounsaturated fats  -  avocadoes, almonds, pecans, cashews, hazelnuts, olive oil

 

Oils high in essential fatty acids -   flax seed oil, sunflower oil, safflower oil, soybean oil, whole grains

 

High Vitamin E foods -  whole grains, wheat germ, soybeans, nuts,  seeds, fresh veggies

 

Foods high in sulfur compounds and allium  - onions, garlic, leeks, chives,  scallions

 

Foods high in magnesium  - green veggies, figs, lemons, grapefruit, apples, soybeans, almonds, nuts, seeds,  wheat, yellow corn

 

Foods high in B vitamins   Whole grains, eggs, leafy greens

 

Foods high in Zinc -  whole grains, eggs, pumpkin seeds

 

High calcium foods -  lowfat or nonfat yogurt, almonds

 

Veggies high in Caratonoids  -  dark greens, carrots, red peppers, apricots,  peaches, yellow squash, sweet potatoes

 

Veggies containing indoles and isothiocynates -  cruciferous veggies (see complete listing in the Nutrition section of  workbook)

 

Veggies high in chlorophyll  - parsley, dark leafy greens such as spinach, kale, collard greens, mustard greens, turnip greens

 

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