1. Raw Almonds Some of the healthiest most “nutrient dense” energy packed fitness superfood available More dietary fiber and calcium then any other nut Monounsaturated fat, good source of vitamin E and manganese Research supports almonds ability to lower cholesterol FDA states 1.5 ounces a day may reduce the risk of heat disease

2. SUPERFOOD: AVOCADO A nutrient-dense food high in fiber, top the charts among all fruits for potassium, vitamin E, and magnesium High in monounsaturated fat Contains oleic acid, which may help lower cholesterol 145 calories it contains approximately 2 grams of protein, 6 grams of fiber, and 13 grams of fat, most of which (8.5 grams) is monounsaturated fat

3. Broccoli Broccoli’s nutritional benefits make it an important part of any healthy eating plan part of any healthy eating plan Broccoli contains: -high levels of vitamin C, vitamin A, beta carotene, B vitamins -high levels of vitamin C, vitamin A, beta carotene, B vitamins (especially B3 and B5) (especially B3 and B5) -folic acid, phosphorus, potassium, iron, calcium, magnesium, zinc and fiber. -folic acid, phosphorus, potassium, iron, calcium, magnesium, zinc and fiber. -carotenoids - antioxidants that are thought to help with weight loss. -carotenoids - antioxidants that are thought to help with weight loss. Broccoli boosts the immune system and has been said to aid in the recovery from certain diseases/disorders →(contains antioxidants and other substances which have been shown be disease fighters) Broccoli is rich in folate which helps women to sustain normal tissue growth.

4. Super Foods: Cinammon - regulates blood sugar - inhibits cancer cells -anti-inflammatory substance

5. Super food—Pumpkin seeds Contains phytosterols –A naturally occurring compound –Cholesterol-lowering properties –Potential role in prostate health Each 1/4 cup serving provides a healthy dose of omega-3 and omega-6 fatty acids and is a good source of minerals, including phosphorus, magnesium, zinc and iron High in fibre Dietary uses: –available year-round –Freshest in the fall when pumpkins are in season –But watch your portion size; one cup packs 750 calories.

6. Asparagus High in folic acid, potassium, fiber, thiamin and vitamins A, B6 and C 60% folic acid –Folic acid/folate is essential for cardiovascular system –Also helps regulate amino acid Provides some amino acids and insulin Per 100g –20kcal –4g carbohydrate –0.12g fat –2.2g protein

8. Super Food: Carrots Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision. Carrots contain a very large amount of vitamin A and they also contain falcarinol, which may prevent cancer. The carrot gets its characteristic orange colour from B- carotene, which on consumption by humans is metabolized into vitamin A. Carrot is one of the most healing foods that provides the finest and highest quality in nutrients, especially from its juice. It is an excellent source of pro-vitamin A, vitamins C, D, E, K, B1 and B6. It is rich with biotin, potassium, calcium, magnesium, phosphorus, organic sodium and some trace minerals.

9. Superfood- Garlic lowers blood pressure and decreases LDL cholesterol from damaging blood vessels which helps to prevent heart disease lowers blood pressure and decreases LDL cholesterol from damaging blood vessels which helps to prevent heart disease contains selenium which helps prevent cancer and toxicity from heavy metals contains selenium which helps prevent cancer and toxicity from heavy metals ajoene may show some promise in treatment of skin cancer ajoene may show some promise in treatment of skin cancer garlic oil may help diabetics from developing major side effects such as kidney disease and nervous system and eye damage garlic oil may help diabetics from developing major side effects such as kidney disease and nervous system and eye damage contains compounds that will reduce inflammation for example, in arthritis contains compounds that will reduce inflammation for example, in arthritis contains allicin which is a powerful antibacterial and antiviral contains allicin which is a powerful antibacterial and antiviral used for its medicinal properties for centuries treating arthritis, cataracts, weakened immune systems, cancer, stroke, migraines, viruses and aging used for its medicinal properties for centuries treating arthritis, cataracts, weakened immune systems, cancer, stroke, migraines, viruses and aging

10. Garlic Is a “super food” Has culinary and medicinal purposes Garlic has been found to have antibacterial, antiviral, and antifungal activity

11. Cont’d Claimed to help prevent heart disease (including atherosclerosis, high cholesterol, and high blood pressure) and cancer. atherosclerosischolesterolhigh blood pressurecanceratherosclerosischolesterolhigh blood pressurecancer Garlic is also used to prevent certain types of cancer, including stomach and colon cancers. …Many more medical benefits

12. Hot Peppers Benefits rich in vitamins A, C, and K help to prevent cell damage, cancer, and diseases related to aging Support immune function

13. Spinach Contains: - Vitamins: A(Not as such), B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), Bc, C E, K. -Minerals: Calcium, copper, Iron (and other trace minerals) -Protein: 1 cup contains ~ 12% of daily protein requirement -Fats : 1.1 g / cup: Saturated fats and trace amount of mono-saturated fats. 0 trans-fats -Carbohydrates: 7.3g / cup -Fiber: 80% Insoluble fiber (cleans digestive tract) and 20% soluble fiber (lowers cholesterol) Good for: Heart, Vision (almost as much beta carotene as carrots), Bones (Calcium & Vit. K)

14. Spinach A leafy green vegetable loaded with: Vitamin A and C Fiber Folic Acid Calcium Spinach helps control cancers such as lung, colon and breast It is also very good for the eyes one of the best foods to prevent cataracts

15. And blueberries and muscadine grapes contain compounds that recent research shows cause cancer cells in the liver to self-destruct. In studies particularly important to women, cranberries have recently been discovered to be an important weapon in the fight against deadly ovarian cancer. Studies reported at the annual meeting of the American Chemical Society found that ovarian cancer cells that were becoming resistant to platinum chemotherapy—the standard of care for ovarian cancer—became six times more sensitive when exposed to a compound in cranberries. The anti-cancer properties of all these berries are so strong that researchers have developing concentrated supplements and other products such as purees and concentrates. Blueberries, açai berries, raspberries, and cranberries The rich, dark colors of blueberries, Brazilian açai berries, raspberries and cranberries come from phytochemicals that protect against numerous types of cancer. Most recently, researchers at the University of Florida found that the active ingredient in açai berries destroyed cancer cells when tested in cell cultures.

16. STRAWBERRIES By: Manpreet Bhogal One cup of strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice. We need vitamin C for immune system function and for strong connective tissue. Strawberries also add a bit of calcium, magnesium, folate and potassium and only 53 calories. You can choose other berries with similar nutrition, such as loganberries, currants, gooseberries, lingonberries and bilberries.

17. Blueberries Blueberries contain anthocyanins which keep your skin healthy, but blueberries are widely available around the globe and have the greatest amount of antioxidants of any food. Antioxidants help fight several diseases, including cancer. Blueberries also contain fiber and many nutrients and help control hunger by affecting blood sugar levels. Blueberries are also a very tasty snack for people of all ages and contain potassium, manganese, iron, and many more minerals!

18. Blueberries Packed with antioxidants and phytoflavinoids The darker they are, the more antioxidants they have Antioxidants help guard against a range of cancers, heart disease, asthma, arthritis and cataracts, Alzheimer's and age-related neurological diseases. High in potassium and Vitamin C Low in Calories Lowers risk of heart disease and cancer Anti-inflammatory