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A Garden of Health The Diabetes Garden might have good sources of: Antioxidants To protect against damage caused by high glucose Fiber To slow the uptake of glucose in the blood Magnesium To help maintain healthy blood glucose levels Low calorie fruits and vegetables To promote weight loss or prevent weight gain The Diabetes Garden might have good sources of: Antioxidants To protect against damage caused by high glucose Fiber To slow the uptake of glucose in the blood Magnesium To help maintain healthy blood glucose levels Low calorie fruits and vegetables To promote weight loss or prevent weight gain The Heart Disease Garden might have good sources of: Antioxidants To help prevent the oxidation of LDL cholesterol Fiber To help reduce levels of serum cholesterol Folate To help keep levels of homocysteine low Magnesium To maintain healthy heart function The Heart Disease Garden might have good sources of: Antioxidants To help prevent the oxidation of LDL cholesterol Fiber To help reduce levels of serum cholesterol Folate To help keep levels of homocysteine low Magnesium To maintain healthy heart function The High Blood Pressure Garden might have good sources of: Potassium Magnesium Low calorie fruits and vegetables To promote weight loss or prevent weight gain The High Blood Pressure Garden might have good sources of: Potassium Magnesium Low calorie fruits and vegetables To promote weight loss or prevent weight gain The Cancer Garden might have good sources of: Antioxidants To reduce the risk of free radical damage to DNA and other cell components Fiber To move cancer-causing agents more quickly through the GI tract Indoles To help the liver detoxify potential cancer-causing agents The Cancer Garden might have good sources of: Antioxidants To reduce the risk of free radical damage to DNA and other cell components Fiber To move cancer-causing agents more quickly through the GI tract Indoles To help the liver detoxify potential cancer-causing agents A healthy diet is as close as your own backyard! Fruits and vegetables contain a wide variety of vitamins and minerals, as well as fiber and phytonutrients, that can reduce the risk for many chronic diseases. Antioxidants Protect cells from damage due to free radicals. Antioxidants include: Vitamin C Broccoli, cauliflower, cabbage, tomatoes, potatoes, peppers, greens, parsley, watercress Watermelon, honeydew melon, berries Beta-carotene Carrots, pumpkin, sweet potatoes, acorn and hubbard squash, broccoli, dark greens Cantaloupe Lutein and zeaxanthin Corn, broccoli, green peas, green beans, lettuce, brussel sprouts, cabbage, kale, spinach Honeydew melon Quercetin Resveretrol Apples, red and yellow onions, parsley Blueberries, red grapes, peanuts Lycopene Tomatoes, watermelon Antioxidants Protect cells from damage due to free radicals. Antioxidants include: Vitamin C Broccoli, cauliflower, cabbage, tomatoes, potatoes, peppers, greens, parsley, watercress Watermelon, honeydew melon, berries Beta-carotene Carrots, pumpkin, sweet potatoes, acorn and hubbard squash, broccoli, dark greens Cantaloupe Lutein and zeaxanthin Corn, broccoli, green peas, green beans, lettuce, brussel sprouts, cabbage, kale, spinach Honeydew melon Quercetin Resveretrol Apples, red and yellow onions, parsley Blueberries, red grapes, peanuts Lycopene Tomatoes, watermelon Potassium and Magnesium Are involved in a variety of processes related to blood pressure and heart regulation. Sources include: Potassium Sweet and white potatoes, beans and peas, tomatoes, greens, broccoli, parsley, melons Magnesium Pumpkin and squash seeds, beans and peas, greens, peanuts, potatoes Potassium and Magnesium Are involved in a variety of processes related to blood pressure and heart regulation. Sources include: Potassium Sweet and white potatoes, beans and peas, tomatoes, greens, broccoli, parsley, melons Magnesium Pumpkin and squash seeds, beans and peas, greens, peanuts, potatoes Fiber Delays stomach emptying, binds to cholesterol, and adds bulk to waste. Sources include: Legumes Navy, pinto, butter beans, green, field, black-eyed/crowder peas Cruciferous Vegetables Broccoli, cauliflower, cabbage, brussel sprouts, kale, greens, radishes Apples, Pears, Berries, Figs Fiber Delays stomach emptying, binds to cholesterol, and adds bulk to waste. Sources include: Legumes Navy, pinto, butter beans, green, field, black-eyed/crowder peas Cruciferous Vegetables Broccoli, cauliflower, cabbage, brussel sprouts, kale, greens, radishes Apples, Pears, Berries, Figs Folate May reduce homocysteine levels, a risk factor for heart disease. Sources include: Beans and peas, broccoli, cauliflower, cabbage, kale, collards, brussels sprouts, radishes, mustard, watercress, turnips, spinach Folate May reduce homocysteine levels, a risk factor for heart disease. Sources include: Beans and peas, broccoli, cauliflower, cabbage, kale, collards, brussels sprouts, radishes, mustard, watercress, turnips, spinach Indoles Help to detoxify compounds, including those that might cause cancer. Sources include: Cruciferous Vegetables Broccoli, cauliflower, cabbage, brussel sprouts, kale, greens, radishes Indoles Help to detoxify compounds, including those that might cause cancer. Sources include: Cruciferous Vegetables Broccoli, cauliflower, cabbage, brussel sprouts, kale, greens, radishes People who eat the most fruits and vegetables have the lowest rates of chronic diseases Now you know some of the reasons why! Sarah L. Ash, PhD. Department of Food Science Both help regulate blood pressure