1. Farro Farro is a part of the grain family Health Benefits
High in fiber
Improves immunity & heart health
Good source of protein :7-8 grams per serving
High in B vitamins
Good source of antioxidants
Provides: iron, magnesium & zinc

2. Grains Health Benefits Nutrients: Typical serving size: Health Risk
Decrease the risk of diabetes and cardiovascular disease
Reduce the risk of cancer
Support digestive health
May aid in weight loss
Support normal iron levels
Nutrients:
B vitamins (whole grains and enriched)
Complex carbohydrates (whole grains)
Fiber (whole grains)
Folate (enriched)
Iron (whole grains and enriched)
Magnesium (whole grains)
Vitamin E (whole grains)
Zinc (whole grains)
Typical serving size:
Varies per grain
Health Risk
Heart disease, diabetes, and other diseases
Empty calories
Malabsorption

3. Olives and Olive Oil Health Benefits Nutrients: Health Risk
Decreases the “bad” cholesterol levels
Safeguards against cancer
Cools inflammation
Helps with weight loss
Nutrients:
Lignans (compounds that may protect against cancer)
Monounsaturated fats
Phytochemicals
Vitamin E
Typical serving size:
4 small olives; 1 Tbsp. of oil
Health Risk
Blood pressure

4. Onions Health Benefits Typical serving size: Health Risk
Protects against lung cancer
Fends off other types of cancer
Prevents heart attacks
May boost “good” cholesterol levels
Stabilizes blood sugar levels
May stop skin infections
Nutrients:
Beta-carotene
Chromium
Flavonoids
Potassium
Vitamin C
Typical serving size:
½ cup raw
Health Risk
Bloating and gas

5. Beans and Other Legumes
Health Benefits
Health Risk
Prevents heart disease
Lowers cholesterol
Fights cancer
Helps manage diabetes
Aids in weight loss
Absorption of vitamins
Gout
Favism
Allergies
Drug interaction
Gas
Prevents heart disease – contain a wide range of important disease fighting phytochemicals, including isoflavones, which are protective against heart disease. They provide large amounts of fiber, including the soluble kind that is important in controlling blood cholesterol levels.
Lowers cholesterol – Legumes and beans contain saponins, which help lower cholesterol, and phytosterols, which have anticancer and cholesterol lowering properties.
Fights cancer – Contain isoflavones and phytosterols, which are associated with reduced cancer risk.
Helps manage diabetes – Good for people with diabetes because their balance of complex carbs and protein provides a slow, steady source of glucose.
Aids in weight loss – will help you feel full more quickly.
Absorption of vitamins
Gout – high purine content of beans and legumes can increase uric acid and precipitate a gout attack.
Favism
Allergies
Drug interaction
Gas

6. Beans and Other Legumes
Nutrients:
Calcium
Phosphorous
Copper
Phytosterols (anticancer and cholesterol lowering compounds)
Fiber
Potassium
Folate
Protein
Iron
Saponins (cholesterol-lowering compounds)
Isoflavones (phytochemical that protects against heart disease)
Thiamin
Magnesium
Zinc
Manganese
Typical serving size: ½ cup
There are 13,000 varieties of legumes around the world. Although peanuts are often classified as nuts, they are actually legumes. Beans and legumes are nutritional powerhouses.
Typical serving size: ½ cup

7. Herbs and Spices Aids in digestion Eases inflammation
Health Benefits
Health Risk
Aids in digestion
Eases inflammation
Lowers blood pressure
Fights colds
Protects against cancer
Helps prevent fainting
Allergic reactions
Pesticides

8. Herbs and Spices Type How They Heal Cayenne
Helps break up nasal and sinus congestion
Cinnamon
Aids in digestion; may help fight infection due to anti-inflammatory and antimicrobial properties
Clove
Contains eugenol—may help curb tooth pain
Cumin
May protect eyes and cardiovascular system against diabetes related damage
Mint
Aids digestion by calming upset stomach; relieves gas
Oregano
May improve symptoms of a sinus infection as part of a steam inhalation therapy
Rosemary
May help relieve asthma and allergy symptoms
Thyme
Reduces inflammation and helps fight infection; excellent in mouthwashes and natural cough drops
Turmeric
Has anti-inflammatory compounds that may fight pain and swelling associated with arthritis

9. Corn Health Benefits Nutrients: Health Risk Typical serving size:
Helps reduce risk of heart disease and cancer
Supports eye health
Nutrients:
Ferulic acid (anticancer compound)
Fiber
Folate
Lutein (antioxidant)
Potassium
Thiamine
Typical serving size:
1 medium ear, ½ cup of kernels
Health Risk
An unbalanced diet rich in corn
may lead to pellagra

10. Avocados Nutrients: Health benefits Typical serving size: Health Risk
Fiber
Folate
Magnesium
Monounsaturated fat
Potassium
Sterols (cholesterol-lowering compounds)
Vitamin B6
Vitamin E
Typical serving size:
½ cup, cubed (75 g)
Lowers cholesterol
Reduces risk of heart disease
Lowers cancer risk
Keeps blood sugar steady
Reverses insulin resistance
Maintains hair health
Avocados contain 60% more potassium per ounce than banana and is an excellent source of monounsaturated (healthy) fat.
Lowers cholesterol- rich in plant sterols, which are shown to lower cholesterol
Reduces risk of heart disease- studies show that substituting sat fat with unsat fat can reduce the risk of heart disease better than merely lowering total fat intake. Be careful with portion size though, even healthy fats are high in calories.
Lowers cancer risk- Healthy monounsaturated fats are believed to help your body better absorb anticancer antioxidants.
Keeps blood sugar steady- Adding some avocado to a sandwich and the fat will slow the digestion of the bread, making it easier on your blood sugar. The soluble fiber in this fruit will also stabilize blood sugar and lower cholesterol.
Reverses insulin resistance- the good fat in avocados can help fight insulin resistance, helping your body stabilize its blood sugar levels.
Maintains hair health – avocado moisturizes the hair shafts and loads them with protein, making them stronger.
Allergic reaction – people who are sensitive to latex may have an allergic reaction to avocados.
Weight gain – high calories, watch portion size
Health Risk
Allergic reaction
Weight gain

11. Cheese Health Benefits Nutrients: Typical serving size:
May help prevent diabetes
May prevent metabolic syndrome
Supports bone and muscle health
Fights cavities
Nutrients:
Calcium
Phosphorous
Potassium
Protein
Vitamin B12
Typical serving size:
Varies
Health Risk
Saturated fat and sodium
Migraines and allergies
Harmful bacteria

12. Pineapples Health Benefits Nutrients: Typical serving size:
Curbs cancer risk
Helps prevent heart attack and stroke
Aids metabolism
Nutrients:
Bromelain (anti-inflammatory)
Ferulic acid (plant chemical that protects against cancer)
Fiber
Manganese
Potassium
Vitamin C
Typical serving size:
1 cup diced
Health Risk
Allergic reactions
Canker sores

13. Eggs Health Benefits Nutrients: Typical serving size: Health Risk
Strengthens nails and hair
Prevents macular degeneration
Boost brain health
Reduces risk of heart disease and cancer
Nutrients:
Beta-carotene
Choline
Iron
Lutein
Protein
Vitamin B12
Vitamin D
Vitamin E
Zeaxanthin (antioxidant)
Zinc
Typical serving size:
1 large
Health Risk
Allergy trigger
Salmonella risk

14. Peppers Health Benefits Nutrients: Health Risk Typical serving size:
Fights cancer
Supports heart health
Strengthens immunity
Aids eyesight
Nutrients:
Antioxidants
Beta-carotene
Bioflavonoids (anticancer compounds)
Folate
Lutein (antioxidant)
Phenolic acid (anticancer compound)
Sterols (cholesterol lowering compound)
Vitamin B6
Vitamin C
Zeaxanthin (antioxidant)
Typical serving size:
½ cup chopped
Health Risk
Joint and digestive health
Pesticides
May cause canker sores

15. Peas and Pea Pods Health Benefits Nutrients: Health Risk
Reduces risk of stomach cancer
Relieves constipation
Lowers LDL cholesterol
Preserves eyesight
Nutrients:
Coumestrol (anticancer compound)
Fiber
Iron
Lutein (antioxidant)
Pectin (soluble fiber)
Protein
Vitamin C
Typical serving size:
½ cup
Health Risk
Gout

16. Grapes and Raisins Health Benefits Nutrients: Typical serving size:
Anthocyanins (antioxidants)
Ellagic acid (anticancer compound)
Iron
Potassium
Quercetin (antioxidant)
Resveratrol (anticancer compound)
Vitamin C
Typical serving size:
½ cup of grapes or 1 oz of raisins
Wards off heart disease
May reduce the risk of cancer
Prevents cramps and anemia
Health Risk
Asthma attacks
Allergic reactions

17. Vitamins
Roles in Health

18. Fat-Soluble Vitamins Vitamin Role in Health Vitamin A
(from retinols in animal products or beta-carotene in plant foods)
Prevents night blindness; needed for growth and cell development; maintains healthy skin, hair, and nails, as well as gums, glands, bones and teeth; may help prevent lung cancer.
Vitamin D
(calciferol)
Necessary for calcium absorption; helps build and maintain strong bones and teeth.
Vitamin E
(tocopherols)
Protects fatty acids; maintains muscles and red blood cells; important antioxidant.
Vitamin K
Essential for proper blood clotting.

19. Water-Soluble Vitamins
Role in Health
Biotin
Energy metabolism.
Folate
(folic acid, folacin)
Needed to make DNA, RNA, and red blood cells; important for women before and after pregnancy to prevent birth defects.
Niacin
(vitamin B3, nicotinic acid, nicotinamide)
Needed to metabolize energy; promotes normal growth; large doses lower cholesterol
Pantothenic Acid
(vitamin B5)
Aids in energy metabolism; normalizing blood sugar; and synthesizing antibodies, cholesterol, hemoglobin, and some hormones.
Riboflavin
(vitamin B2)
Essential for energy metabolism; aids in adrenal function; supports normal vision and healthy skin.

20. Water-Soluble Vitamins cont.
Role in Health
Thiamine
(vitamin B1)
Energy metabolism; helps maintain normal digestion, appetite, and proper nerve function.
Vitamin B6
(pyridoxine, pyridoxamine, pyridoxal)
Promotes protein metabolism; metabolism of carbohydrates and release of energy; proper nerve function; synthesis of red blood cells.
Vitamin B12
(cobalamins)
Needed to make red blood cells, DNA, RNA, and myelin (for nerve fibers).
Vitamin C
(ascorbic acid)
Strengthens blood vessel walls; promotes wound healing; and iron absorption; helps prevent atherosclerosis; supports immunity; key antioxidant.

21. Minerals
Roles in Health

22. Macrominerals Mineral Role in Health Calcium
Builds strong bones and teeth; vital to muscle and nerve function, blood clotting, and metabolism; helps regulate blood pressure.
Magnesium
Stimulates bone growth; necessary to muscle and nerve function and metabolism; supports immunity.
Phosphorus
Helps maintain strong bones and teeth; component of some enzymes; essential for proper metabolism.

23. Microminerals Mineral Role in Health Chromium
Works with insulin to metabolize glucose.
Copper
Promotes iron absorption; essential to red blood cells, connective tissue, nerve fibers, and skin pigment; component of several enzymes.
Flouride
Helps maintain strong bones and teeth.
Iodine
Necessary to make thyroid hormones.
Iron
Needed to produce hemoglobin, which transports oxygen throughout the body.
Manganese
Component of enzymes needed for metabolism; necessary for bone and tendon formation.

24. Microminerals cont. Mineral Role in Health Molybdenum
Component of enzymes needed for metabolism; instrumental in iron storage.
Selenium
Antioxidant that works to protect cell membranes from oxidative damage.
Zinc
Instrumental in the metabolic action of enzymes; essential for growth and reproduction; supports immune function.
Chloride
With sodium, maintains fluid balance and normal cell functions.
Potassium
Along with sodium, helps maintain fluid balance; promotes proper metabolism and muscle functions.
Sodium
With potassium, regulates the body’s fluid balance; promotes proper muscle and nerve function.

25. Antioxidants Antioxidant Function Vitamin C
May lower your risk of cardiovascular disease and certain kinds of cancer.
May also protect against cataracts and gout; promotes wound healing and iron absorption; supports immunity.
Vitamin E
May prevent heart attacks and strokes and lower the risks of death from bladder cancer.
Carotenoids
Beta-carotene
Helps prevent night blindness and macular degeneration. May protect against certain types of cancer. Maintains healthy skin, nails, hair, gums, glands, bones, and teeth.
Lutein, Zeaxanthin
Protects against cataracts and age-related macular degeneration
Lycopene
May protect against cancer, including prostate, stomach, and lung cancer
Vitamin C Function: May lower your risk of cardiovascular disease (by strengthening blood vessel walls and preventing atherosclerosis) and certain kinds of cancer. May also protect against cataracts and gout; promotes wound healing and iron absorption; supports immunity.
Vitamin E Function: May prevent heart attacks and strokes and lower the risks of death from bladder cancer.
Beta-carotene—helps prevent night blindness and age-related macular degeneration. May protect against certain types of cancers, especially lung cancer; maintains healthy skin, nails, hair, as well as gums, glands, bones, and teeth.
Lutein, Zeaxanthin Protects against cataracts and age-related macular degeneration
Lycopene May protect against cancer, including prostate, stomach, and lung cancer

26. Antioxidants Antioxidant Function Flavonoids Anthocyanidins
May protect against cancer and heart disease; may slow signs of aging
Hesperidin
May reduce risk of heart disease and cancer
Isoflavones
May lower the risk of heart disease, breast cancer, and osteoporosis
Quercetin
May help lower the risk of cancer and heart disease; may help lower high blood pressure and high cholesterol
Selenium
May lower the risk of colorectal cancer, lung cancer, and prostate cancer; may prevent coronary artery disease.
Coenzyme Q10
May help protect against heart disease
Anthocyanidins May protect against cancer and heart disease; may slow signs of aging
Hesperidin May reduce risk of heart disease and cancer
Isoflavones May lower the risk of heart disease, breast cancer, and osteoporosis.
Quercetin May help lower the risk of cancer and heart disease. May help lower high blood pressure and high cholesterol.
Selenium May lower the risk of colorectal cancer, lung cancer and prostate cancer. May prevent coronary artery disease.
Coenzyme Q10 May help protect against heart disease