Garlic is a nutritious vegetable, related to onions and shallots, that contains manganese, vitamins B1, B6 & C, selenium, calcium, potassium and iron. Research suggests that it can lower blood pressure and cholesterol (both LDL “bad” and total), as well as, boost immunity to help prevent and reduce duration of the common cold. It also contains compounds known to fight some cancers.

 

Salmon is great source of protein, rich in omega-3 fatty acids (beneficial for lowering blood pressure, decreasing inflammation, aiding against risk of cancer), provides B vitamins, some minerals (i.e. potassium & selenium) and antioxidants.

 

Broccoli is an excellent source of vitamin A, vitamin C and vitamin K, as well as, potassium (necessary for heart health), folate (helps tissues grow and form new red blood cells) and the compound sulforaphane (helpful in fighting diabetes, cancer & osteoarthritis).

 

Turmeric possesses anti-inflammatory properties, works as an antioxidant, enhances brain function as well as fights brain diseases, maintains health of arterial walls (which helps reduce risk of cardiovascular disease), can help prevent cancer and can alleviate depression.

 

Blueberries are a low-calorie powerhouse of nutrients and antioxidants. Some of the research-based benefits are lower blood pressure, the repair of blood cholesterol (necessary for cell structure), fights diabetes, improves memory, slows aging (by reducing the damage of our DNA, which is a significant contributor to aging) and fends off exercise induced soreness.

 

Walnuts are a good source of healthy fats, protein and fiber. Vitamin E is a powerful antioxidant found in walnuts. Consuming walnuts can aide in decreasing inflammation, improving intestinal health, decreases the risk of cancer, lowers blood pressure and helps stave off type 2 diabetes.

 

Spinach is rich in vitamin K, vitamin A & vitamin C and is a great source of iron, magnesium and calcium. Some of the benefits of eating spinach are lower blood pressure, strong bones and connective tissue, cancer prevention and healthy skin & hair.

 

Chia seeds are packed with nutrients such as calcium, manganese, magnesium and phosphorus, along with an assortment of antioxidants. Their high fiber content helps keep calorie content low. Research indicates that chia seeds can lower heart disease risk, increase bone strength, reduce chronic inflammation and help lower body weight.

 

Strawberries are loaded with antioxidants and vitamins, and are a good source of potassium and manganese. These low calorie, sodium-free, fat-free fruit bites help maintain heart health, raise HDL (good) cholesterol and fight cancer.

 

Green tea is highly regarded as the healthiest drink on the planet. Its antioxidants and nutrients have tremendous effects on the body including improved brain function, reduced risk of cancer, increased fat burning and lowered risk of heart disease.