Almonds are high in monounsaturated fats; these are the same health-promoting fats found in olive and coconut oil that are associated with a reduced risk of heart disease. These nutrient-dense nuts not only protect against cardiovascular disease and diabetes, but they may help you lose weight as well

Almonds are rich in vitamin E and their high protein levels make the nut a great snack to refuel and energize your body. A quarter cup of almonds (34.50 grams) provides 45.0% of your daily value of manganese, 44.9% vitamin E, 24.7% magnesium, 16.28% dietary fiber and 15.24% protein.

TIP: Try a handful in between meals for a protein-rich snack, or toss sliced almonds on your salad and mix them into oatmeal and yogurt. Almond butter spread on organic apple slices or on sprouted-grain toast is also a nice breakfast treat

Apples have not one but two types of fiber: soluble and insoluble. These two fibers pack a double punch that can knock down cholesterol levels and reduce your risk of hardening of the arteries, heart attack, and stroke.

Adding just one large apple to the daily diet has been shown to decrease serum (bad) cholesterol by 8-11%. Eating two large apples a day has lowered cholesterol levels by up to 16%! The natural pectin in apples grabs toxins and heavy metals like lead and mercury and ushers them out of the body. Both the soluble and insoluble fibers in apples have cancer-protecting ability since they relieve constipation and send potentially toxic substances out with the stools. One apple (138 grams) provides 14.92% of your daily value of dietary fiber, and 13.12% vitamin C.

TIP: Eat one organic apple in between meals daily and enjoy the many varieties and colors of apples available. Try an apple with a tablespoon of almond butter or one ounce of cheese for a more filling and balanced snack.

Why subject yourself to a thick and gritty fiber “shake” when you can enjoy an appetizing apricot? One cute little apricot (35 grams) provides 18% of your daily value of vitamin A, 5.8% vitamin C and 3.4% dietary fiber, delivering a powerful punch of nutrients in a fuzzy little package.

Apricots possess the highest levels and widest variety of carotenoids in the world. Carotenoids are antioxidants that help prevent heart disease, reduce bad cholesterol levels, and protect against cancer. Apricots are also considered helpful in regenerating body fluids, detoxifying, and quenching thirst. Plus, they’re delicious!

TIP: Try two small apricots with a handful of almonds or cashews for an afternoon snack, or halve them and enjoy on whole-wheat crackers with a drizzle of maple syrup.

Long reserved for men only due to its supposed aphrodisiacal qualities, now everyone can enjoy the tender and flavorful artichoke. This vegetable looks like a tough opponent, but truly artichokes are at the top of the health food charts and contain a neat package of nutrients, minerals, and phytochemicals. One cup of artichokes (168 grams) provides 31.0% of your daily value of dietary fiber, 14% vitamin C, 5% iron, and 4% calcium.

Artichokes contain silymarin, a powerful antioxidant that helps prevent skin cancer and prompts the liver to regenerate tissue growth. Loaded with fiber, the artichoke aids in digestion and help control cholesterol. From the thistle family, artichokes are low in saturated fat and very low in cholesterol and provide a good source of vitamin C, magnesium, phosphorus, potassium, vitamin K, riboflavin, folate and manganese.

TIP: Try steaming and dipping artichokes in organic extra virgin olive oil with a sprinkling of cracked pepper, or sauté the vegetable in the same oil with minced garlic.

Get it out of your mind that ‘fat’ is a dirty word; in reality, healthy fats are an important part of a balanced diet when eaten in moderation. Avocados are a fantastic source of monounsaturated fat, the kind of fat your body needs for shiny hair and healthy skin.

Eating good fats means that your body will recognize this fat intake and will not need to store excess fat, and when you exercise you will be able to tap into your fat stores more efficiently. This is why low fat diets don’t work; the body needs fat to survive and will cling to excess fat stores if you are denying your body the good fat it needs.

Avocados contain 60% more potassium than bananas, have the highest fiber content of any fruit, and taste delicious. One cup of avocado slices (146 grams) provides 36.5% of your daily value of vitamin K, 29.2% dietary fiber, 25% potassium, 22.6% folate, 20.5% vitamin B6 and 19% vitamin C and copper; over 75% of an avocado’s calories come from fat- good fat.

TIP: Spread a few slices on bread instead of mayonnaise when making a sandwich for a creamy texture without the bad fat, or throw a few chunks in a black bean soup for added depth. Eat sliced avocado alone, sprinkled with pepper and sea salt, or mix up guacamole salad with avocados, jalapeños, onion, garlic tomatoes, and lime- just don’t ruin your healthy snack by gorging on fried tortilla chips. Try strips of bell pepper, carrots, or baked pita chips instead.

Broccoli is a must for expectant mothers; the folic acid in the cruciferous vegetable helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies to prevent birth defects.

However broccoli is so full of nutrients and minerals, it should be on everyone’s grocery list. Ounce for ounce, broccoli provides more vitamin C than an orange and three times the fiber as a slice of wheat bread. Broccoli also rich in beta-carotene and has been proven to stimulate the body’s production of its own cancer-fighting substances. One cup of broccoli (156 grams) provides 205.7% of your daily value of vitamin C, 194.0% vitamin K, 45.6% vitamin A, 23.5% folate, and 18.7% fiber.

TIP: Try squeezing lemon juice over lightly steamed broccoli and enjoying. Chopped broccoli is also great in omelets, or add fresh broccoli to a salad with vinaigrette. Still refuse to eat your broccoli? Try broccoli sprouts, the tender and very nutritious seedlings of the adult plant that can be made into slaw, thrown into salads, or slid onto sandwiches.

Carrots are high in fiber and low in calories, and munching on carrots will tone and strengthen the gums and remove plaque from the teeth naturally. Carrots are also very high in beta-carotene, a precursor of vitamin A that is associated with a decreased risk of cancer and protection against macular degeneration. Beta-carotene also promotes good night vision and prevents the development of senile cataracts, the leading cause of blindness in the elderly. daily value of vitamin A, 20.1% vitamin K, 18.9% vitamin C, and 14.6% dietary fiber.

Carrots also have antioxidant compounds that help protect against cardiovascular disease and cancer. One cup of carrots (122 grams) provides 686.3% of your daily value of vitamin A, 20.1% vitamin K, 18.9% vitamin C, and 14.6% dietary fiber.

TIP: Try a couple of carrots a day between breakfast and lunch. If you don’t like the taste of raw carrots, dip them in an organic vegetable dip, hummus or spicy salsa.

New evidence links cherries to many important health benefits including easing the pain of arthritis and gout to reducing risk factors for heart disease, diabetes and certain cancers. Cherries also contain melatonin which helps regulate the body’s natural sleep patterns, aid with jet lag, prevent memory loss and delay the aging process. Cherries have a very high level of antioxidants and a cherry-enriched diet leads to a lower level of total weight and body fat percentage.

Cherries also contain other important nutrients such as beta-carotene (nineteen times as much as blueberries or strawberries), vitamin C, potassium, magnesium, iron, fiber and folate. One cup of fresh cherries (98 grams) provides 2740% of your daily value of vitamin C, 15% vitamin A, and 4% dietary fiber.

TIP: Try half a cup of cherries with a handful of almonds, cashews, or walnuts for a balanced afternoon snack. Frozen cherries are perfect in your favorite yogurt, or try them mixed into your oatmeal or other whole-grain breakfast porridge.

Coconut oil contains lauric acid, one of the same compounds that is found in breast milk. Mother’s milk is loaded with nutrients and disease-fighting components that help keep babies healthy, and so is coconut oil. The lauric acid in coconut oil is an effortless way to help strengthen your immune system and shed unwanted pounds.

Coconut oil also promotes heart health, helps keep skin healthy and youthful looking, and provides support with the proper functioning of your thyroid gland.

One tablespoon of coconut oil provides 22% of your daily value of total fat, and 60% saturated fat, but all saturated fats are not bad. Just like there are good and bad cholesterols, there are good and bad saturated fats. Coconut oil is a good fat. Nearly 2/3 of the fat in coconut oil is a medium chain fatty acid, which is absorbed directly through the portal vein to the liver, where it is available immediately to the body.

TIP: Try one tablespoon of coconut oil a day orally, and start cooking with it. Coconut doesn't’t go rancid when exposed to high heat like olive or vegetable oils and in fact is the only oil you should be cooking with at very high temperatures.

Cranberries help to fight bladder infections by preventing harmful bacteria from adhering to the urinary tract wall. In April 2004, the French government agency AFSSA, which regulates food products in a way similar to the United States FDA, granted approval of cranberry juice as an antibacterial agent for urinary tract health.

Cranberry tannins also have anti-clotting properties and may reduce the amount of dental plaque-causing oral bacteria; recent studies have shown an association between the amount of plaque on your teeth and the amount of plaque on your artery walls. One eight-ounce cup of cranberry juice provides 40% of your daily value of vitamin C along with 6% iron.

TIP: Even with cranberries’ infection-fighting power, you should limit the amount of juices in your diet, especially pasteurized. If you can’t juice it yourself, at least buy organic and read labels to assure there are no artificial colors, preservatives or added sugars. Pure cranberry juice can be tart; if it is too much for your taste buds, then take your cranberries powdered in capsule form.

The delicate fig is a fantastic source of vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention, all characteristics that help balance the moods of a menstruating woman. Also, hormonal forms of birth control (such as the pill) deplete vitamin B6, so those using this method of birth control should try to eat more foods that are rich in B6.

Figs are also high in fiber and packed with minerals including calcium, magnesium, potassium, and iron. Eight ounces (226.80 grams) of fresh figs provides 29.9% of your daily value of dietary fiber, 15% potassium, and 14.5% manganese.

TIP: Add fresh or dried figs to oatmeal or any other whole grain breakfast porridge, however you should avoid dried figs unless they are sulfite-free. Fresh figs stuffed with goat cheese and chopped almonds make fabulous hors d'oeuvres.

Eggs are one of the most complete and pure sources of protein on earth; they are an excellent source of dietary fats and all have the proper nutrients for brain, nerves, and glands. Don’t worry about the cholesterol either; eggs have enough lecithin to emulsify the fats, so keep that yolk around!

Chickens allowed to live a natural life will give you an egg composed of quality proteins, and an optimal omega-3 to omega-6 ratio. Eggs from pastured hens can contain as much as twenty times more omega-3s than eggs from factory hens. The yolks of free-range eggs will be more yellow than the yolk of caged hens due to their grass intake that raises the levels of nutrients in the egg. One egg (44 grams) provides 21.9% of your daily value of tryptophan, 19.4% selenium, 15.8% iodine, and 11.8% protein.

TIP: Eggs are an inexpensive source of protein and are fast and easy to cook. Remember that eggs aren’t just for breakfast- they make filling and healthy dinners as well! Whip up a spinach and garlic omelet or a kale frittata with a sprinkling of Parmesan, cracked pepper and sea salt.

Garlic is a powerful natural antibiotic and antiseptic; this flavorful clove helps prevent heart disease and can help protect against arteriosclerosis, high blood pressure, high cholesterol, and cancer. Most importantly garlic contains two main medical ingredients, allicin and diallyl sulphides. Allicin is an excellent anti-fungal and diallyl sulphides have a reputation for boosting the immune system, warding off colds and the flu.

Aged garlic also has strong antioxidant properties and can protect the body against damaging free radicals. One ounce of garlic (28.35 grams) provides 23.5% of your daily value of manganese, 17.5% vitamin B6, and 14.8% vitamin C.

Note; Allicin does not occur in whole cloves of garlic; it is produced only when garlic is finely chopped or crushed. The finer the chopping and the more intensive the crushing, the more allicin is generated and the stronger the medicinal effect.

TIP: Sauté fresh spinach, minced garlic, and lemon juice in organic extra virgin oil. Purée roasted garlic, cooked potatoes and olive oil together to make delicious garlic mashed potatoes.

Ginger has been found effective in numerous studies for treating nausea caused by seasickness, morning sickness and chemotherapy. Ginger and has been used to treat upset stomachs by many cultures for generation after generation by helping to digest fatty foods, break down proteins, and reduce gas.

Ginger is a natural anti-inflammatory and may decrease joint pain from arthritis. The pungent oils that give ginger its spicy taste are also natural decongestants and help clear the sinuses; two grams of ginger is a mere two calories.

TIP: Try eating ginger raw when needed, or juicing it and adding to fresh squeezed apple and lemon juice. Steep a few fresh slices in hot water for an easy stomach-soothing tea. Although fresh ginger is preferred, try a chunk of crystallized ginger for nausea when traveling and fresh juice or tea is not an option.

Lentils contain isoflavones, which may inhibit estrogen-promoted breast cancers. These tiny beans also have a good amount of cholesterol-lowering fiber for heart health, and an impressive nine grams of protein per half cup. Like all legumes, lentils’ high fiber content prevents blood sugar levels from rising to rapidly after a meal, helping to manage blood-sugar disorders such as diabetes.

Lentils come in red, yellow and green varieties and provide an excellent amount of minerals and nutrients with virtually no fat. One cup (198 grams) provides 198.0% of your daily value of molybdenum, 89.5% folate, 62.6% dietary fiber, 36.6% iron, and 35.7 protein.

TIP: Unlike other beans, lentils need no soaking and are quick and easy to prepare. Try Moroccan lentil soup: after cooking lentils, add diced vegetables of your choice and season with tamari, coriander, cumin, turmeric and cayenne. Or, combine cooked lentils, chopped sweet peppers and your favorite herbs and spices to make a delicious cold salad.

Bad for your breath but good for your health, this odiferous root can lower cholesterol, and onion oils have been proven to inhibit tumor growth in the laboratory. Onions also contain quercetin, one of the most powerful flavonoids (natural plant antioxidants) and may also be beneficial for women who are at an increased risk of osteoporosis, by destroying osteoclasts, renegade bone cells that break down bone.

Onions have been heralded in many cultures throughout history to ward off coughs and colds, and today science has proven that onions do indeed have anti microbial properties and can be used to treat bronchitis and asthma by decreasing bronchial spasms. One cup of onions (160 grams) provides 20.7% of your daily value of chromium, 17.1% vitamin C, 11.5% dietary fiber, and 11.0% manganese.

TIP: Enjoy a classic Italian salad with sliced onions, tomatoes and mozzarella cheese drizzled with olive oil. Sautéed chopped onions are so versatile that they can be added to most any vegetable dish, or keep a bag of chopped onions in your freezer to throw into egg dishes, stir-fries, or on top of veggie pizza.

Although grass-fed meat is low in bad fat (including saturated fat), it gives you from two to six times more of a good fat called "omega-3 fatty acids." Omega-3 fatty acids play a vital role in every cell and system in your body. People who have sufficient amounts of omega-3s in their diet are less likely to have high blood pressure or an irregular heartbeat and remarkably, they are fifty percent less likely to have a serious heart attack as omega-3s prevent the development of blood clots which lead to heart disease.

Omega-3s are essential for your brain as well; in fact much of the success of human evolution is attributed to the fact that when our primate ancestors became omnivores and began eating meat, this provided a rich source of brain-fueling nutrients like omega-3s that allowed our minds to develop. People with a diet rich in omega-3s are less likely to be afflicted with depression, schizophrenia, attention deficit hyperactivity disorder (ADHD) and Alzheimer's disease.

If you eat a typical amount of beef (66.5 pounds a year), switching to grass-fed beef will save you 17,733 calories a year—without requiring any willpower or change in eating habits. If everything else in your diet remains constant, you'll lose about six pounds a year. If all Americans switched to grass-fed meat and gave up on refined foods our national epidemic of obesity would begin to diminish.

TIP: If you eat red meat, chose a lean cut and limit your intake to two or three servings a week of grass-fed beef. Have a six-ounce patty wrapped in lettuce or on a sprouted grain hamburger bun. Even better, take a hint from Asian cuisines and just use bits of beef to flavor your meal which is otherwise made up of vegetables; you achieve that beef flavor without overloading.

Pinto beans are an excellent source of cholesterol-lowering fiber, folate, and manganese. Virtually fat-free, their high fiber content prevents blood sugar levels from rising too quickly after a meal, making these beans a particularly good choice for individuals with diabetes, insulin resistance or hypoglycemia.

When combined with whole grains such as brown rice, pinto beans provide high quality or complete protein. One cup (171 grams) of pinto beans provides 171.0% of your daily value of molybdenum, 73.5% folate, 58.8% fiber, 53.1% tryptophan, 47.5% manganese, and 28.1% protein.

TIP: Use pinto beans in chili recipes in place of kidney beans, or eat along with steamed collard greens to make “beans and greens.” Add pinto beans to vegetable soups or try them with brown rice, which makes a complete protein.

Quinoa (keen-wah) grain is a healthful choice for vegetarians and vegans due to its very high protein content (12%-18%); this ancient grain also contains a complete set of nine essential amino acids, making it a complete protein source. Quinoa is particularly endowed with the amino acid Lysine that is essential for tissue growth and repair.

Quinoa is also a good source of dietary fiber, phosphorous, magnesium and iron, is gluten-free and easy to digest. Recently reintroduced on a large scale, quinoa was recognized by the Incas for its value in increasing the stamina of their warriors due to its extremely high protein levels. A quarter cup of uncooked quinoa provides 48.0% of your daily value of manganese, 22.3% magnesium, and 21.8% iron.

TIP: For a twist on your favorite pasta recipe, use noodles made from quinoa. Add nuts and fresh fruits to cooked quinoa and serve as breakfast porridge. Quinoa’s fluffy texture and mild, nutty flavor makes it a good stand-in for rice or couscous in any dish.

Manganese is a very important trace mineral that most Americans are deficient in. Manganese is necessary for the utilization of important B vitamins and essential for the transmission of impulses between nerve and muscle. This trace mineral also helps to maintain strong bones, aids in metabolism and activation of enzyme systems. One cup of raspberries (123 grams) provides 62.0% of your daily value of manganese, 51.3% vitamin C, and 33.4% dietary fiber.

Raspberries are loaded not only with manganese but also with cancer-stalling ellagic acid, vitamin C and fiber, which helps prevent high cholesterol and heart disease. Preliminary research shows likely benefit of regularly consuming raspberries against pain, cancer, cardiovascular disease and diabetes.

These berries, loaded with vitamin c and manganese, contain ellagic acid, which helps stall cancer growth and are high in fiber, which helps prevent high cholesterol and heart disease. Manganese is necessary for the utilization of important B vitamins and essential for the transmission of impulses between nerve and muscle. Preliminary research shows likely benefit of regularly consuming raspberries against pain, cancer, cardiovascular disease and diabetes.

TIP: Mix fresh raspberries in with organic brown rice grits, similar to cream of wheat; sprinkle on top of healthy cereal or just pop them right into your mouth. Find them at health food stores or order direct.

Popeye was right- spinach is a heavyweight when it comes to providing iron, a nutrient that not only supports growth and development in children but also fights fatigue and helps build resistance to disease. One cup (180 grams) of boiled spinach provides 1110.6% of your daily value of vitamin K, 294.8% vitamin A, 84% manganese, 65.6% folate, 35.7% iron, and 24.5% calcium.

Spinach is a rich source of iron and calcium. Most people associate beef with iron, but according to the USDA, a 180-gram serving of boiled spinach contains 6.43 mg of iron, while a six-ounce (170 grams) of ground hamburger contains at most 4.42 mg. This leafy green vegetable also contains carotenoids that help fend off macular degeneration and intellectual impairment and can also help fight fatigue.

TIP: Whether you choose baby spinach or broad leaves of green, make sure it is organic. Many varieties come in ready-to-steam bags that make dinner a breeze; otherwise just cook it on the stove with a slight bit of water in the pan to steam it. Try one cup of steamed or boiled spinach with a little olive oil, lemon, and a dash of sea salt for balance. Fresh spinach salads are always a winner; dress up your greens with bright red tomatoes, yellow peppers, and purple onions.

Tomatoes contain huge amounts of vitamin C, providing nearly 60% percent of the daily value. They also contain vitamin A, potassium, iron, and the ever-important phytochemical lycopene, which gives the fruit its rich red color. Research has indicated that the lycopene found in tomatoes can help older people stay active longer and stimulates the brain as well.

Studies conducted by Harvard researchers have discovered that men who consumed ten servings of tomatoes a week can cut the risk of developing prostate cancer by a formidable 45%. Lycopene is a weighty opponent in the fight against free radicals and also protects against pancreatic cancer and heart disease. One cup of ripe tomatoes (180 grams) provides 57.3% of your daily value of vitamin C, 22.4% vitamin A, 17.8% vitamin K, and 7.9% dietary fiber.

TIP: Ketchup on your fries isn’t going to cut it. Instead, enjoy a classic Italian salad of sliced onions, tomatoes and mozzarella cheese drizzled with olive oil. Add tomato slices to sandwiches and salads and to keep things colorful, use yellow, green and purple tomatoes in addition to red ones.

Wheat germ is a fantastic source of fiber and important B vitamins, such as folic acid, thiamin, vitamin B6 and minerals like magnesium, manganese, and zinc. Wheat germ is also especially rich in vitamin E and helps balance the body during times of stress. Wheat germ contains very low levels of gluten, making it acceptable for some people who cannot eat other forms of wheat.

Wheat germ enhances strength and increases longevity by improving reflexes, muscular energy, and the utilization of oxygen providing endurance during exercise. Essential for active minds and bodies, wheat germ lowers bad cholesterol levels and provides overall vitality. One ounce of wheat germ (28 grams) provides 15% of your daily value of dietary fiber and 10% iron.

TIP: Wheat germ is the embryo of the wheat kernel and comes in flake form; try it sprinkled on your organic whole grain cereal or yogurt with fresh fruit. You can also substitute a half-cup of wheat germ for flower in your favorite baking recipes.

One Ounce = Two and a Half Pounds of Vegetables! Wheat grass is truly a super food, or liquid sunshine, if you will. This green giant contains over eighty different minerals, is very high in fiber, and averages 25% protein (more than meat, fish, eggs, beans or dairy products). Wow! Wheat grass aids digestion, can help prevent heart disease, and can lessen the effects of menopause.

Wheat grass is high in oxygen, just like all green plants that contain chlorophyll. The human brain and all body tissues function at an optimal level in a highly oxygenated environment, which wheat grass provides. In addition, the chlorophyll in wheat grass washes drug deposits from the body, neutralizes toxins, purifies the liver and improves blood sugar problems. One ounce of wheat grass provides 10% of your daily value of iron, and 7% vitamin C.mproves blood sugar problems.

TIP: Start with one ounce (a small shot) per day of freshly juiced wheat grass. If needing to lose weight, make it a double.