Food and Cooking
Eating the right foods can put you on the road to a healthy body.
Healthy foods are the key to a long and healthy life.
The Best Foods for a Healthy Lifestyle
Almonds - contains copper, magnesium, manganese, omega-3s,
vitamin E.
Apples - contains fiber, flavonoids, lycopene, phosphorus,
riboflavin (vitamin B2), tryptophan, and vitamin C.
Apricots - contains beta-carotene, fiber, potassium,
tryptophan, vitamin A, and vitamin C. Loses nutrients
when it softens.
Artichokes - contains silymarin (antioxidant) and fiber.
Arugula - contains phenethyl isothiocyanate, beta-carotene,
vitamin C and vitamin E.
Asparagus - contains calcium, copper, fiber, folate (promotes
a healthy heart), iron, magnesium, potassium, protein, selenium, tryptophan,
vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin),
vitamin C, vitamin K, and zinc.
Avocados - contains oleic acid (helps lower cholesterol),
copper, fiber, folate, potassium, vitamin B6 (pyridoxine), vitamin C, and
vitamin K.
Bananas - contains fiber, manganese, potassium, vitamin B6
(pyridoxine), and vitamin C.
Barley - contains copper, fiber, manganese, phosphorus,
selenium, and tryptophan.
Basil - contains calcium, fiber, iron, magnesium, manganese,
potassium, vitamin A, vitamin C, and vitamin K.
Beans, Black - contains fiber, folate, iron, magnesium,
manganese, molybdenum, phosphorus, protein, tryptophan, and vitamin B1
(thiamin).
Beans, Green - contains calcium, copper, fiber, folate, iron,
magnesium, manganese, omega 3 fatty acids, phosphorus, potassium, protein,
tryptophan, vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3
(niacin), vitamin C, and vitamin K.
Beans, Kidney - contains copper, fiber, folate, iron,
magnesium, manganese, molybdenum, phosphorus, potassium, protein, tryptophan,
vitamin B1 (thiamin) and vitamin K.
Beans, Lima - contains copper, fiber, folate, iron, manganese,
magnesium, molybdenum, phosphorus, potassium, protein, tryptophan, and vitamin
B1 (thiamin).
Beans, Navy - contains copper, fiber, folate, iron, magnesium,
manganese, phosphorus, protein, tryptophan, and vitamin B1 (thiamin).
Beans, Pinto - 25% of the daily requirement of folate (reduces
heart disease and risk of birth defects). Also, contains copper, fiber,
iron, magnesium, manganese, molybdenum, phosphorus, potassium, protein,
tryptophan, and vitamin B1 (thiamin).
Beef, Organic Lean - contains iron, phosphorus, protein, selenium (reduces
the risk of cancers), tryptophan, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6
(pyridoxine), vitamin B12 (cobalamin) and zinc.
Beets - contains copper, fiber, folate, iron, magnesium,
manganese, phosphorus, potassium, tryptophan, and vitamin C.
Bell Peppers - contains copper, fiber, folate, manganese,
molybdenum, potassium, tryptophan, vitamin A, vitamin B1 (thiamin), vitamin B6
(pyridoxine), vitamin C, vitamin E and vitamin K.
Blueberries - contains antioxidants, fiber, manganese, vitamin
C, and vitamin E.
Bok Choy - contains brassinin (prevents breast tumors),
indoles and isothiocyanates (lowers estrogen), and calcium.
Broccoli - contains indole-3-carbinol, sulforaphane (fights
breast cancer), beta-carotene, caldium, fiber, folate, iron, magnesium,
manganese, omega 3 fatty acids, phosphorus, potassium, protein, tryptophan,
vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin),
vitamin B5 (pantothenic), vitamin B6 (pyridoxine), vitamin C, vitamin E, vitamin
K and zinc.
Brussels Sprouts - contains calcium, and copper, fiber,
folate, iron, magnesium, manganese, omega 3 fatty acids, phosphorus, potassium,
protein, tryptophan, vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin),
vitamin B6 (pyridoxine), vitamin C, vitamin E, and vitamin K
Buckwheat - contains fiber, magnesium, manganese, and
tryptophan.
Cabbage - contains calcium, fiber, folate, magnesium,
manganese, omega 3 fatty acids, potassium, protein, tryptophan, vitamin A,
vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B6 (pyridoxine), vitamin
K.
Cane Juice - contains vitamin B2 (riboflavin). Can Juice is a
healthier choice for a sweetener than white sugar, because it as not as
processed.
Cantaloupe - contains beta-carotene, fiber, folate, potassium
(lowers blood pressure), vitamin A, vitamin B3 (niacin), vitamin B6
(pyridoxine), and vitamin C.
Carrots - contains fiber, folate, magnesium, manganese,
molybdenum, phosphorus, potassium, vitamin A, vitamin B1 (thiamin), vitamin B3
(niacin), vitamin B6 (pyridoxine), vitamin C, and vitamin K.
Cashews - contains copper, magnesium, phosphorus, and
tryptophan.
Cauliflower - contains fiber, folate, magnesium, manganese,
omega 3 fatty acids, potassium, phosphorus, protein, tryptophan, vitamin B1
(thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5
(pantothenic), vitamin B6 (pyridoxine), vitamin C, and vitamin K.
Celery - contains calcium, fiber, folate, iron, magnesium,
manganese, molybdenum, phosphorus, potassium, tryptophan, vitamin A, vitamin B1
(thiamin), vitamin B2 (riboflavin), vitamin B6 (pyridoxine), vitamin C, and
vitamin K.
Cheese, Low-Fat - contains calcium, fiber, folate, iron,
magnesium, manganese, molybdenum, phosphorus, potassium, tryptophan, vitamin A,
vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B6 (thiamin), vitamin C,
and vitamin K.
Chicken - contains phosphorus, protein, selenium,
tryptophan, vitamin B3 (niacin), and vitamin B6 (pyridoxine).
Chickpeas - contains copper, fiber, folate, iron, molybdenum,
manganese, phosphorus, protein, and tryptophan
Cilantro - contains fiber, iron, magnesium, and manganese.
Cinnamon, Ground - calcium, fiber, iron and manganese.
Studies have shown that seasoning high carbohydrate foods with cinnamon can curb
the effect the carbs have on your blood sugar levels.
Clams - contains vitamin B12 (supports nerve and brain
function), iron, magnesium and potassium.
Cloves - contains calcium, fiber, magnesium, manganese, omega
3 fatty acids, vitamin C, and vitamin K.
Collard Greens - contains calcium, fiber, folate, iron,
magnesium, manganese, omega 3 fatty acids, phosphorus, potassium, protein,
tryptophan, vitamin B1 (thiamin), vitamin A, vitamin B2 (riboflavin), vitamin B3
(niacin), vitamin B5 (pantothenic), vitamin B6 (pyridoxine), vitamin C, vitamin
E, vitamin K, and zinc.
Coriander Seeds - contains fiber, iron, magnesium, and
manganese.
Crab - contains vitamin B12 and zinc (boosts the immune
system).
Cranberries - contains fiber, manganese, vitamin C, and
vitamin K.
Cranberry Juice - fights bladder infections (prevents bad
bacteria from growing).
Cucumbers - contains fiber, folate, magnesium, manganese,
molybdenum, potassium, tryptophan, vitamin A, and vitamin C.
Cumin Seeds - contains iron and manganese.
Dill - contains calcium, iron and manganese.
Eggplant - contains copper, fiber, folate, magnesium,
manganese, potassium, tryptophan, vitamin B1 (thiamin), vitamin B3 (niacin), and
vitamin B6 (pyridoxine).
Eggs - contains choline, iodine, molybdenum, phosphorus, protein,
vitamin B2 (riboflavin), vitamin B5 (pantothenic), vitamin B12 (cobalamin) and
vitamin D.
Fennel - contains calcium, copper, fiber, folate, iron,
magnesium, manganese, molybdenum, phosphorus, potassium, vitamin B3 (niacin),
vitamin C
Figs- contains fiber, manganese, potassium, and vitamin B6 (lowers
cholesterol, flushes water, and B6 produces serotonin which improves your
mood.).
Flaxseeds - contains copper, fiber, folate, magnesium,
manganese, omega 3 fatty acids, phosphorus, and vitamin B6 (pyridoxine).
Garlic - contains sulfur compounds which give it a strong
flavor and reduces LDL cholesterol, blood pressure and the risk of stomach or
colon cancer. Also, contains, calcium, copper, manganese, phosphorus, protein,
selenium, tryptophan, vitamin B1 (thiamin), vitamin B6 (pyridoxine), and vitamin
C.
Ginger - contains gingerols (fights queasiness). Blocks
inflammation-causing prostaglandins which combats migraines and arthritis pain.
Also, contains copper, magnesium, manganese, potassium, and vitamin B6
(pyridoxine).
Grapefruit - contains fiber, folate, potassium, vitamin A,
vitamin B5 (pantothenic), vitamin C, limonene, and
flavonoids (lowers cholesterol and reduces clot formation).
Grapes - contains fmanganese, potassium, vitamin B1 (thiamin),
vitamin B6 (pyridoxine), and vitamin C.
Honey - contains antioxidants. A natural alternative to
refined sugar.
Kale - contains calcium, copper, fiber, folate, iron,
magnesium, manganese, omega 3 fatty acids, phosphorus, potassium, protein,
tryptophan, vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3
(niacin), vitamin B6 (pyridoxine), vitamin C, vitamin E, vitamin K, and phytonutrients (prevent cancer).
Kiwi - contains fiber, vitamin C, and vitamin E.
Lamb - contains phosphorus, protein, selenium, tryptophan,
vitamin B3 (niacin), vitamin B12 (cobalamin), and zinc.
Leeks - contains folate, iron, manganese, vitamin B6
(pyridoxine) and vitamin C.
Lemons - contains limonene, furocoumarins and vitamin C (all
help prevent cancer).
Lentils - contains copper, fiber, iron, isoflavones (inhibit
breast cancers from estrogen), manganese, molybdenum, phosphorus, potassium,
protein, tryptophan, and vitamin B1 (thiamin).
Lettuce, Romaine - contains calcium, chromium, fiber, folate,
iron, manganese, molybdenum, omega 3 fatty acids, phosphorus, potassium,
protein, tryptophan, vitamin A, vitamin C, vitamin B1 (thiamin), vitamin B2
(riboflavin), vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin K
Limes - contains limonene, furocoumarins and vitamin C (all
help prevent cancer).
Liver, Calf - contains copper, folate, iron, phosphorus,
protein, selenium, tryptophan, vitamin A, vitamin B2 (riboflavin), vitamin B3
(niacin), vitamin B5 (pantothenic), vitamin B6 (pyridoxine), vitamin B12
(cobalamin), and zinc.
Milk, 2% - contains calcium, iodine, phosphorus, potassium,
protein, tryptophan, vitamin A, vitamin B2 (riboflavin), vitamin D, and vitamin
K.
Milk, Goat - contains calcium, phosphorus, potassium, protein,
tryptophan, vitamin B2 (riboflavin)
Milk, Skim - contains riboflavin (improves vision), vitamin A
(improves allergies and eczema), calcium and vitamin D.
Millet - contains magnesium, manganese, phosphorus, and
tryptophan.
Miso - contains copper, fiber, manganese, omega 3 fatty acids,
protein, tryptophan, vitamin K, and zinc.
Molasses, Blackstrap - contains calcium, copper, iron,
magnesium, manganese, potassium, selenium and vitamin B6 (pyridoxine).
Mushrooms, Crimini - contains calcium, copper, fiber, folate,
iron, magnesium, manganese, phosphorus, potassium, protein, selenium,
tryptophan, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin),
vitamin B5 (pantothenic), vitamin B6 (pyridoxine) and zinc.
Mushrooms, Shiitake - contains fiber, iron, protein, and
vitamin C.
Mussels - contains vitamin B12 (supports nerve and brain
function), iron, magnesium and potassium.
Mustard Greens - contains calcium, copper, fiber, folate,
iron, magnesium, manganese, potassium, phosphorus, protein, tryptophan, vitamin
A, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin
B6 (pyridoxine), vitamin C, vitamin E, vitamin K,
Mustard Seeds - contains calcium, fiber, iron, magnesium,
manganese, omega 3 fatty acids, phosphorus, protein, selenium, tryptophan,
vitamin B3 (niacin), and zinc.
Oats - contains fiber, magnesium, manganese, phosphorus,
protein, selenium, tryptophan, and vitamin B1 (thiamin).
Olive Oil, Extra Virgin - contains calcium, fiber, iron,
manganese, omega 3 fatty acids, vitamin A, vitamin C, and vitamin K.
Olives - contains copper, fiber, iron, and vitamin E.
Onions - contains chromium, copper, fiber, folate, manganese,
molybdenum, phosphorus, potassium, tryptophan, vitamin B6 (pyridoxine), quercetin (flavonoid which fights cancer).
Oranges - contains calcium, fiber, folate, potassium, vitamin
A, vitamin B1 (thiamin), vitamin C, limonene, fiber, and flavonoids
(lowers cholesterol and reduces clot formation).
Oregano - contains calcium, fiber, iron, manganese, omega 3
fatty acids, vitamin A, vitamin C, and vitamin K.
Oysters - contains copper, iron, omega-3 fatty acids, protein,
vitamin B12, and zinc.
Papaya - contains fiber, folate, potassium, vitamin A,
vitamin C, vitamin E, and, vitamin K.
Parsley - folate, iron, vitamin A, vitamin C, and vitamin K.
Peanuts - contains copper, folate, manganese, protein,
tryptophan, vitamin B3 (niacin), and unsaturated fats (lower heart disease risk
by 20%).
Pears - contains copper, fiber, vitamin C, and vitamin K.
Peas, Dried - contains fiber, folate, manganese, molybdenum,
phosphorus, potassium, protein, tryptophan, and vitamin B1 (thiamin).
Peas, Green - contains copper, fiber, folate, iron, magnesium,
manganese, phosphorus, potassium, protein, tryptophan, vitamin A, vitamin B1
(thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6
(pyridoxine), vitamin C, vitamin K, and zinc.
Pepper, Black - contains fiber, iron, manganese and vitamin K.
Pepper, Cayenne - fiber, manganese, vitamin A, vitamin B6
(pyridoxine), vitamin C, and vitamin K.
Pepper, Chili (dried) - fiber, iron, potassium, vitamin A, and
vitamin C.
Pineapple - contains copper, fiber, manganese, vitamin B1
(thiamin), vitamin B6 (pyridoxine), and vitamin C.
Plums - contains fiber, potassium, vitamin A, vitamin B2
(riboflavin), and vitamin C.
Potatoes, Sweet - contains copper, fiber, iron, manganese,
potassium, vitamin A, vitamin B6 (pyridoxine), and vitamin C.
Potatoes, White - contains carbohydrates (necessary for
energy), and vitamin C. But, if you eat the skin, you receive B6
(pyridoxine), copper,
potassium, fiber and manganese.
Prunes - contains copper, fiber, potassium, and vitamin A.
Pumpkin - contains vitamin C and beta-carotene.
Pumpkin Seeds - contains copper, magnesium, manganese,
phosphorus, protein, tryptophan, vitamin K and zinc.
Quinoa - contains iron, magnesium, manganese, phosphorus, riboflavin,
tryptophan, and more protein (contains all 9 essential amino acids)
than any other grain.
Raisins - contains boron, phenols, flavonols, and iron.
Raspberries - contains copper, fiber, folate, magnesium,
manganese, omega 3 fatty acids, potassium, vitamin B2 (riboflavin), vitamin B3
(niacin), vitamin C, and ellagic acid (halts cancer growth).
Rice, Brown - contains fiber, magnesium, manganese, selenium,
and tryptophan.
Rosemary - contains calcium, fiber, and iron.
Rye - contains fiber, magnesium, manganese, protein, selenium,
and tryptophan.
Sage - contains flavonoids, volatile oils and phenolic acids.
Salmon - contains magnesium, phosphorus, protein, selenium,
tryptophan, vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin B12
(cobalamin), vitamin D, omega-3 fatty acids (reduces the risk of
heart disease and cancer, reduces inflammation, improves skin and hair
condition, and reduces depression.).
Sesame Seeds - contains calcium, copper, iron, magnesium,
manganese, phosphorus, tryptophan, vitamin B1 (thiamin) and zinc.
Soy Sauce - contains manganese, protein, tryptophan, and
vitamin B3 (niacin).
Soybeans - contains copper,
fiber, iron, magnesium, manganese, molybdenum, omega 3 fatty acids, phosphorus,
potassium, protein, tryptophan, vitamin B2 (riboflavin), vitamin K.
Spelt - contains copper, fiber, magnesium, manganese,
phosphorus, protein, and vitamin B3 (niacin).
Spinach - contains calcium, copper, fiber, folate, iron,
magnesium, manganese, omega 3 fatty acids, phosphorus, potassium, protein,
selenium, tryptophan, vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin),
vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin C, vitamin E, vitamin K,
zinc, lutein and zeaxanthin (both combat macular
degeneration). May reverse some signs of aging.
Squash, Acorn - contains vitamin C and beta-carotene.
Squash, Butternut - contains vitamin C and beta-carotene.
Squash, Summer - contains calcium, copper, fiber, folate,
iron, magnesium, manganese, omega 3 fatty acids, phosphorus, potassium, protein,
tryptophan, vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3
(niacin), vitamin B6 (pyridoxine), vitamin C, vitamin K, zinc.
Squash, Winter - contains copper, fiber, folate, manganese,
omega 3 fatty acids, potassium, tryptophan, vitamin A, vitamin B1 (thiamin),
vitamin B3 (niacin), vitamin B5 (pantothenic), vitamin B6 (pyridoxine), vitamin C and beta-carotene.
Strawberries - contains copper, fiber, folate, iodine,
magnesium, manganese, omega 3 fatty acids, potassium, vitamin C, vitamin
B2 (riboflavin), vitamin B5 (pantothenic), vitamin B6 (pyridoxine), and vitamin
K.
Sunflower Seeds - contains copper, folate, magnesium,
phosphorus, selenium, tryptophan, vitamin B1 (thiamin), vitamin B5
(pantothenic), and vitamin E.
Swiss Chard - contains biotin, calcium, copper, fiber, folate,
iron, magnesium, manganese, potassium, phosphorus, protein, tryptophan, vitamin
A, vitamin B1 (thiamin), vitamin B2, (riboflavin), vitamin B3 (niacin), vitamin
B5 (pantothenic), vitamin B6 (pyridoxine), vitamin C, vitamin E, vitamin K,
zinc.
Syrup, Maple - contains manganese and zinc.
Tea, Green - the least processed tea and provides antioxidant
polyphenols.
Tempeh - contains copper, magnesium, manganese, phosphorus,
protein, and vitamin B2 (riboflavin).
Thyme - contains calcium, fiber, iron, manganese, and vitamin
K.
Tofu - contains calcium, copper, iron, magnesium, omega 3
fatty acids, phosphorus, selenium, and tryptophan.
Tomatoes - contains chromium, copper, fiber, folate, iron,
magnesium, manganese, molybdenum, phosphorus, potassium, protein, tryptophan,
vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin),
vitamin B5 (pantothenic), vitamin B6 (pyridoxine), vitamin C, vitamin E, vitamin
K, lycopene (antioxidant). Best with
olive oil. Lycopene is absorbed better mixed with fat.
Turmeric - contains fiber, iron, manganese, potassium and
vitamin B6.
Turkey - contains phosphorus, protein, selenium, tryptophan,
vitamin B3 (niacin), vitamin B6 (pyridoxine).
Turnip Greens - contains calcium, copper, fiber, folate, iron,
magnesium, manganese, omega 3 fatty acids, phosphorus, potassium, protein,
tryptophan, vitamin A, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3
(niacin), vitamin B5 (pantothenic), vitamin B6 (pyridoxine), vitamin C, vitamin
E, and vitamin K.
Venison - contains copper, iron, phosphorus, protein,
selenium, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 (pyridoxine),
vitamin B12 (cobalamin), and zinc.
Walnuts - contains copper, manganese, omega 3 fatty acids, and
tryptophan.
Water - nutrient requirements are impacted by the amount of
water you drink. Water also eliminates toxins for the body through urine
and perspiration. All body functions rely on water.
Watercress - contains phenethyl isothiocyanate, beta-carotene,
vitamin C and vitamin E.
Watermelon - contains magnesium, potassium, vitamin A, vitamin
B1 (thiamin), vitamin B6 (pyridoxine), and vitamin C.
Wheat Germ - contains magnesium and vitamin E.
Wheat, Whole - contains fiber, magnesium, manganese, and
tryptophan.
Yams - contains fiber, manganese, potassium, vitamin B6
(pyridoxine), and vitamin C.
Yogurt - contains calcium and good bacteria prevents yeast
infections.
The Worst Foods for Good Health
Bacon - mostly fat, plus it is high in salt, nitrites and
nitrates (may cause cancer).
Cheeseburger - averages about 68 grams of fat and 1,000
calories. A burger must have fat or it is dry. But, it is the
saturated fat in hamburgers that can kill you!
Chicken, Fried - cooked in oils. Average piece has 20-30
grams of fat.
Chicken Nuggets - poor pieces of meat and very high in fat.
A McDonald's Chicken Select Premium Breast Strips order has 11 grams of fat and
630 calories in 5 strips. But, it also has 48 carbs and 1,550 mg of
sodium! A Big Mac only has 1,040 mg of sodium and about the same calories.
Donuts - fried and covered in sugar.
Eggs Benedict with Hollandaise Sauce - has 72 grams of fat and
1,000 calories, plus it is high in cholesterol and fat.
French Fries - fat adds 200 calories to the vegetable
when it is fried, plus the addition of salt. French Fries average about
600 calories per serving.
Pasta - people think pasta is healthy, but it is usually
drowned in thick sauces. Alfredo sauce is cheese, butter and cream and is
not good for the heart.
Potato Chips - contains large amounts of fat and salt.
Sausage - too many calories and too much fat.
Sodas - high in calories and no nutritional value. |
