The following is a list of 24 great food choices that will give you energy, help you lose weight and Spring Clean your body. The list includes items that are low in calories and will surely decrease your risk for cancer, diabetes and heart disease.
via Spring Clean Your Body: 24 Healthy Foods to help | Newstabulous – Headlines
Fruit:
1. Apricots
Full of Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber.
2. Avocados
Contains oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber.
3. Raspberries
Contain ellagic acid, which helps stall cancer-cell growth. These berries are also high in vitamin C and fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber.
4. Cantaloupe
Full of vitamin C and beta-carotene – both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber.
5. Cranberry Juice
Combats bladder infections by preventing and washing away harmful bacteria. A cup has 144 calories, 0 grams of fat and 0 fiber.
6. Tomato
Packed with lycopene, one of the strongest carotenoids, acting as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half. A tomato has 26 calories, 0 fat and 1 gram of fiber.
7. Raisins
Iron is a vitamin many women aren’t getting enough of which helps your blood transport oxygen. A half-cup has 218 calories, 0 fat and 3 grams of fiber.
8. Figs
A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber.
9. Lemons and Limes
Both contain limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber.
Vegetables:
10. Onions
Contain quercetin, one of the most powerful flavonoids. Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber.
11. Artichokes
These vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber.
12. Broccoli
Possibly the best vegetable all around, broccoli is filled with indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber.
13. Spinach
This modern salad ingredient includes lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber.
14. Bok Choy (Chinese cabbage)
The key nutrient is brassinin, which some research suggests may help prevent breast tumors. Plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber.
15. Squash (Butternut, Pumpkin, Acorn)
Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber.
16. Garlic
The sulfur compounds that give garlic its pungent flavor can also lower LDL cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber.
Grains, Beans, and Milk:
17. Quinoa
A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber.
18. Wheat Germ
A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber.
19. Lentils
Contain isoflavones, which may inhibit estrogen-promoted breast cancers. Plus tons of fiber for maintaining good heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber.
20. Pinto Beans
A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber.
21. Skim Milk or Lactose Free Skim Milk
Riboflavin (a.k.a. vitamin B2) is important for good vision and vitamin A helps improve eczema and seasonal allergies. One cup has 86 calories, 0 fat and 0 fiber.
Seafood and Fish:
22. Shellfish (Clams, Mussels)
Contains vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber.
23. Salmon
Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber.
24. Crab
A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber.
Make sure you pack your meals with vegetables and fill up on fruit, and for at least 30 days try to reduce your sugar intake during your cleanse.
Whatever your meal combinations are, enjoy eating healthy foods that will keep you strong and healthy.
via Spring Clean Your Body: 24 Healthy Foods to help | Newstabulous – Headlines
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