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Visit website www.whfoods.org for more information on healthy eating

 

Almonds

Did you know that almonds are actually good for your heart?  Five major scientific studies all found that regularly eating nuts is directly linked to a lower risk for heart disease.
For a great scientific article about the health benefits of almonds, just click here

Apples
You’ve heard the saying “an apple a day keeps the doctor away.”  Well, according to a scientific study done in Finland, people who frequently ate apples and other flavonoid-rich foods (like onions and broccoli) had a 20% lower risk of heart disease than people who didn’t.  
For a great scientific article about the health benefits of apples, just click here

Avocados

If you like avocados, I’ve got good news for you.  A study published in the Journal of Nutritional Biochemistry showed that the nutrients and enzymes in avocados actually inhibit the growth of breast cancer and prostate cancer cells.
For a great scientific article about the health benefits of avocados, just  click here

Bananas

In case you didn’t know, bananas are one of nature’s best sources of potassium, which in crucial for balancing out your sodium intake.  So if you like to use salt, bananas are an easy way to keep your whole body balanced.
For a great scientific article about the health benefits of bananas, just   click here

Basil

Did you know that basil, aside from being a delicious herb, is also a powerful antioxidant?   Basil is rich in beta-carotene, which is a more powerful antioxidant than vitamin A and helps prevent cholesterol from getting oxidized in the blood stream – which keeps it from sticking to the walls of blood vessels.
For a great scientific article about the health benefits of basil, just click here

Bell Peppers

If you spend any time around cigarette smoke, try adding some bell peppers to your diet.  A study published in Cancer, Epidemiology, Biomarkers and Prevention demonstrated that a diet rich in a nutrient called “beta-crytpoxanthin” (found in bell peppers) reduces the risk of lung cancer by over 25%, and over 35% in smokers.
For a great scientific article about the health benefits of bell peppers, just click here

Blueberries

In case you didn’t know, blueberries are nature’s antioxidant powerhouse.  In fact, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant potency, and blueberries came out #1, rating highest in their capacity to destroy harmful free radicals.
For a great scientific article about the health benefits of blueberries, just click here

Broccoli

Did you know that eating broccoli is actually good for your skin?  New research conducted at John’s Hopkins University indicates sulforaphane – a compound found in broccoli – can help repair sun-damaged skin and even prevent certain kinds of melanoma.
For a great scientific article about the health benefits of broccoli, just click here

Cranberries

You might already know that cranberries are a great way to prevent and treat bladder infections, but did you know that studies have shown cranberries can help prevent the formation of kidney stones, and also tend to lower LDL (the bad kind of cholesterol)?
For a great scientific article about the health benefits of cranberries, just click here

Crimini Mushrooms

Next time you’re looking for salad ideas, consider using some crimini mushrooms.  Crimini mushrooms are unusually high in zinc, and if one mineral was singled out for its beneficial impact on your immune system, zinc would be the winner.
For a great scientific article about the health benefits of crimini mushrooms, just click here

Eggplant

Researchers at the US Agricultural Service found eggplant to be a phenomenal source of antioxidants (those compounds that go around and cleanse the body of free radicals).  In particular, eggplant contains a nutrient called “chlorogenic acid”, which is considered one of the most effective antioxidants available anywhere.
For a great scientific article about the health benefits of eggplant, just click here

Flaxseed

You’ve probably already that eating fish is good for your heart.  But if you don’t like fish, there’s another easy way to reap the same benefits!  Flaxseed oil is available in any health food store, and just a tablespoon of it each day provides the same omega-3 fatty acids that make diets high in fish so healthy for your heart.
For a great scientific article about the health benefits of flaxseed oil, just click here

Garlic

Did you know that garlic can help significantly reduce the risk of heart disease?  Scientific research suggests that garlic helps prevent and even possibly reverse plaque formation in the arteries.  These laboratory studies found that powdered garlic reduced the formation of plaque by up to 40%.
For a great scientific article about the health benefits of garlic, just click here

Kiwi Fruit

If you know any kids who have any kind of respiratory issues, some kiwi fruit might help them breathe a little easier.  A scientific study conducted in Italy showed that children who had diets high in kiwi fruit were less likely to have respiratory-related health problems.
For a great scientific article about the health benefits of kiwi fruit, just click here

Lemons & Limes

Lemons and limes are both unusually high in vitamin C, which has a multitude of health benefits.  Scientific research has shown that people who eat fruits and veggies high in vitamin C have a lower risk of heart attack, stroke and cancer.
For a great scientific article about the health benefits of lemons and limes, just click here

Millet

Millet is a tasty kind of grain that’s very rich in magnesium, which is a nutrient that’s usually hard to find.  In numerous studies, magnesium has been found to help people suffering from asthma, migraine headaches, and even high blood pressure.  That’s because it causes the body’s blood vessels to relax and release tension.
For a great scientific article about the health benefits of millet, just click here

Oatmeal

Oats are already well-known for helping take cholesterol out of your intestines that would otherwise end up in your bloodstream. New research conducted at Tufts University shows that oats may also contain a special kind of antioxidant that protects your LDL cholesterol, which keeps your heart healthier.
For a great scientific article about the health benefits of oats, just click here

Onions

Did you know that onions are one of the healthiest foods around for your heart?  According to seven different scientific studies, onions are one of the few foods that significantly lowered heart disease risk. In fact, of the 100,000+ individuals who participated in these studies, those who frequently ate onions, apples and broccoli – the richest sources of flavonoids – had a 20% reduction in their risk of heart disease.
For a great scientific article about the health benefits of onions, just click here

Oranges

Oranges and other citrus fruits appear to be nature’s most effective way to protect against esophageal and stomach cancers. For these kinds of cancer, which are very difficult to treat, scientific studies have shown risk reductions of 40-50% in people who have a decent amount of citrus in their diet!
For a great scientific article about the health benefits of oranges, just click here

Oregano

In case you didn’t know, oregano is more than just a tasty spice.  It’s actually one of nature’s most powerful antioxidants.  In fact, oregano contains 42x more antioxidant power than apples, 30x more than potatoes, 12x more than oranges, and 4x more than blueberries!
For a great scientific article about the health benefits of oregano, just click here

Parsley

In case you didn’t know, parsley is more than just a decorative garnish.  It actually contains some rare oils that are called “chemoprotective,” meaning they counter the effects of many carcinogens – particularly those found in second-hand smoke and smoke-related air pollution.
For a great scientific article about the health benefits of parsley, just click here

Pineapple

Did you know one of nature’s anti-inflammatory powerhouses is also a tasty fruit?  Fresh pineapple is rich in bromelain, an enzyme that has been shown to reduce swelling in arthritis, and also speed up recovery from injuries.
For a great scientific article about the health benefits of pineapple, just click here

Pumpkin Seeds

In case you didn’t know, pumpkin seeds are power-packed with minerals such as manganese, magnesium, copper, and zinc just to name a few.  And in a scientific study published in the American Journal of Clinical Nutrition, zinc was directly related to bone health.
For a great scientific article about the health benefits of pumpkin seeds, just click here

Quinoa

If you know someone who’s prone to migranes, tell them to consider adding some quinoa (pronounced keen-wah) to their diet. Quinoa is a fantastic source of magnesium, and studies have shown that migrane sufferers report fewer headache episodes after boosting their magnesium intake.
For a great scientific article about the health benefits of quinoa, just click here

Raspberries

Did you know that raspberries are one of nature’s true antioxidant powerhouses.  According to scientific research published in BioFactors, raspberries contain almost 50% higher antioxidant  concentration than strawberries, 3x more than kiwis, and 10x more than tomatoes.
For a great scientific article about the health benefits of raspberries, just click here

Sea Vegetable

Why would anyone want to eat “sea vegetables”?  Well, it turns out they provide the widest range of minerals of any food, providing virtually all the minerals found in the ocean (which are the same minerals found in human blood).  And if that’s not enough, they also have a lot of lignans, plant compounds with good cancer-protective properties.
For a great scientific article about the health benefits of sea vegetables, just click here

Sesame Seeds

In case you didn’t know, sesame seeds are a very potent source of the trace mineral copper.  As a crucial element in the body’s anti-inflammatory systems, copper is widely known for its effectiveness in reducing some of the pain and swelling of rheumatoid arthritis, among other issues.
For a great scientific article about the health benefits of sesame seeds, just click here

Shiitake Mushrooms

Did you know that shiitake mushrooms are high in a nutrient called “lentinan”?  Recent studies have shown this nutrient helps the immune system fight off different kinds of infection, including the flu.
For a great scientific article about the health benefits of shiitake mushrooms, just click here

Shrimp

Did you know that shrimp are an excellent source of the trace mineral “selenium”?  Numerous scientific studies have found that selenium causes DNA repair and synthesis in damaged cells.  Not only that, but it actively helps to curb the growth of cancer cells, and even causes them to self-destruct.
For a great scientific article about the health benefits of shrimp, just click here

Stevia

Here’s a sweet health tip – literally!  Next time you want to sweeten up a meal or drink, try using stevia instead of sugar.  Stevia tastes a lot like sugar, except that it’s all natural, has no calories, no carbs, no fat, and has no known side effects!  So now you can have all the sweetness you want without the “sugar crash” afterwards.
For a great scientific article about the health benefits of stevia, just click here

Strawberries

Did you know that strawberries are famous for being one of nature’s richest source of “phenols”?  These substances not only give strawberries their juicy red color, they also make them a heart-protective food, an anti-cancer food, and an anti-inflammatory food all in one delicious package.
For a great scientific article about the health benefits of strawberries, just click here

Sunflower Seeds

In case you didn’t know, sunflower seeds are a phenomenal source of vitamin E, which is your body’s main fat-soluble antioxidant. Vitamin E actually destroys free radicals that would otherwise cause damage to body structures like cell membranes and brain cells.
For a great scientific article about the health benefits of sunflower seeds, just click here

Swiss Chard

New research from Kansas State University reveals that eating Swiss chard – and other foods rich in vitamin A – is crucial for anyone who spends time around cigarette smoke.  This is because the carcinogens in cigarette smoke create a vitamin A deficiency in the body, and Swiss chard helps the body replenish that nutrient.
For a great scientific article about the health benefits of chard, just click here

Tempeh

The fiber in tempeh actually binds to toxins and removes them from the body, so they can’t damage the colon.  Tempeh can actually help reduce the risk of colon cancer – in areas of the world where soy foods are eaten regularly, rates of colon cancer and breast cancer tend to be much lower.
For a great scientific article about the health benefits of tempeh, just click here

Tomatoes

Tomatoes are rich in a substance called “licopene”, which has been shown in scientific studies to be one of the strongest cancer-fighting agents in any food.  This substance can help protect against several of the most common kinds of cancer, including prostate, breast, lung, and pancreatic.
For a great scientific article about the health benefits of tomatoes, just click here

Walnuts

If you like walnuts, you’ll be glad to know they’re an amazing source of omega-3 fatty acids, a special type of protective fat the body can’t manufacture on its own.  Several scientific studies show that you can lower your risk of cardiovascular disease by 15% to 50% if you just eat a handful of nuts five times a week.
For a great scientific article about the health benefits of walnuts, just click here