Goji berries 1/2 cup - 2.5g - Vit A. antioxidants, nutrient rich, prevents diabetes & cancer
Grapes 1/2 cup - 1g - manganese, resveratrol - prevents heart disease, blood pressure & risk of blood clots. Also helps stop the spread of cancer
Pink grapefruit 1/2 - 2g -Vit A, lycopene, flavanoids - lowers cholesterol & offers protection from cancer
Kiwi 1 large - 3g - Vit C, Vit E, magnesium,potassium - helps develop& maintain healthy bones, teeth, gums & cartilage - lowers triglyceride levels
Mango 1/2 med - 1.5g - Vit A, Vit E, antioxidants - protects vision
Orange 1 med - 3g - Vit C, folate, potassium, phytochemicals - prevents birth defects, lowers triglycerides and aids healthy digestion
Papaya 1/2 med - 3g- folate, Vit A, Vit C, papain (enzyme aids digestion), skin health, digestive health
Peach 1 med - 2g - Vit A, fights infection & supports the immune system
Pear 1 med - 5g - soluble fibre - prevents constipation, reduces cholesterol, prevents heart disease Pineapple 1/2 cup - 1g - bromelaine (enzyme) aids digestion & protein breakdown, prevents blood clots, stops the spread of cancer, speeds up wound healing.
Pomegranate 1/2 - 1g - Vit A, potassium, tannins - protects heart, maintains blood pressure, reduces risk of heart attack
Prunes 3 - 2g - Vit A, boron (mineral) - prevents osteoporosis, may have a laxative effect
Raspberry 1/2 cup - 4g - folate, magnesium, ellogic acid - prevents cervical cancer & treats colon & oesophageal cancer
Strawberry 1/2 cup - 1.5g - Vit C, antioxidants, antiinflammatory- prevents hardening of the arteries, slows cancer growth Tomato 1 med - 1'5g - Vit A, folate, potasssium, best source of lycopene - reduces cancer & protects from prostate cancer Watermelon 1/2 cup - 1g - Vit A - excellent for weight loss
A list of common VEGETABLES - amount of fibre per serving & nutritional/medicinal properties
Asparagus - 1 spear - 0.3g - Vit K, E, A, C, minerls, B Vitamins, antioxidants - Protects from IBS, infection, cancer, Alzheimers disease, steadies heart rate, blood pressure and controls infection
Beets - 1 cup - 3.8g - antioxidants, phytochemicals, Vit C, B Vitamins - protect against heart disease, vascular disease cancer & birth defects
Brussels sprouts - 100g - 3.8g - low calorie, antioxidants, protein, phytochemicals, Vit C, A & K - Alzheimers, cancer & eye protection
Carrots - 1 med - 1.7g - fibre, antioxidant, beta carotene, Vit A & C, B Vitamins - protect from disease & cancer, protects vision, skin & reproduction
Cabbage - 1 leaf - 0.6g - phytochemicals, antioxidants, Vits C & K, B Vitamins - protects against colon, breast & prostate cancer, reduces LDL cholestrol, & promotes healthy bones
Cauliflower - 100g - 2g - Vit C, antioxidants, B Vitamins, phytochemicals - protects against infection & cancer
Cucumber - 1/2 cup - 0.3g - Beta Carotene, potassium, Vit K - lowers BP, prevents Alzheimers, cancers & constipation
Kale - 1 cup - 2.6g - Beta carotene, Vits K, A, C, B Vitamins, minerals
Lettuce - 1 cup - 0.5g - Beta carotene, Vits K,C, B Vitamins - protects from age related vision decline, Alzheimer's, infection, helps maintain healthy skin, mouth & lungs
Onion - 1 med - 1.9g - minerals, phytochemicals, manganese, B Vitamins, Vit C - anti inflammatory, antidiabetic, anti carcinogenic, protects brain from cancer, from infection, protects from heart problems & stroke, reduces cholesterol
Potatoes - 1 med - 4.7g - Fibre, B Vitamins, Vit C, antioxidants - protect from cancer & regulates bowels
Spinach - 1 cup - 0.7g - Antioxidant, Vits A, C, K, B Vitamins & omega 3's - protects from cancer & age related vision decline, birth defects & Alzheimer's
A list of important minerals - amount needed daily - function & food source
Calcium - 1300mg - heart, bone, muscle, digestive & blood cell health - dairy products, green leafy vegetables & eggs
Chlorine - 2300mg - produces hydrochloric acid in stomach - table salt
Copper (trace) - 0.15mg - for thyroid hormone synthesis, antioxidant & immune system - iodised salt, eggs & sea vegetables
Iron (trace) - 18mg - important for proteins & enzymes (like haemoglobin to prevent anaemia) - red meat, beans, leafy greens, lentils, eggs, tofu, turmeric, cumin, fish, tomatoes, dried fruit, olives, shrimp
Manganese (trace) - 2.3mg - Cofactor for enzyme function - brown rice, beans, soybeans, pineapple, rye, thyme, strawberries, raspberries, squash, eggplant, turmeric, cloves, garlic,
Magnesium - 420 mg - For processing ATP & bones - soybeans, halibut, spinach, raw nuts, ginger, tomatoes, sea vegetables, cumin, beans & cloves