FRUIT & VEGETABLES

Salad:

Greens are an excellent source of vitamin A and a good source of vitamin C, the darker the leaves, the more vitamin A.

Many greens, are known for their mineral content, especially iron, calcium, magnesium, as well as folate, riboflavin, B2 and vitamin K. Leafy greens are very rich in antioxidants, which are known to protect us from many diseases.

Tomato:

Studies have shown that the more tomatoes and tomato products people eat, the lower their risks of many different kinds of cancer.

The tomato is also an excellent source of vitamin C (one medium tomato provides 40% of the RDA) and a good source of vitamin A (20% of the RDA).

Avocado:

Avocados are rich in monounsaturated fat, which is easily burned for energy. An avocado has more than twice as much potassium as a banana, and is also said to be a somewhat of a sexual booster!

Red onions:

Onions are an excellent antioxidant, and they contain anti-allergy, antiviral and antihistamine properties. Sulfur compounds in onions help to detoxify the body, and they aid in cellular repair.

Onions are a rich source of quercetin, a potent antioxidant. To obtain the maximum nutritional benefits, onions should be eaten raw or lightly steamed.

Basil:

A serving of Basil, fresh is a good source of Magnesium, Manganese, Vitamin A, IU, Vitamin C and Vitamin K.

Garlic:

Garlic is an excellent source of magnesium, it is also a very good source of vitamin B6 and vitamin C, and in addition, garlic is a good source of protein and thiamin (vitamin B1) as well as the minerals phosphorous, selenium, calcium, potassium, iron and copper.

Garlic contains the amino acid, alliin, which scientists say has antibiotic and bactericidal effects. It is believed to promote cardiovascular activity and have a soothing effect on the respiratory system.

Melon:

Melons are low in Sodium, and very low in Saturated Fat and Cholesterol. Honeydews are a good source of Vitamin B6, Folate and Potassium, and a very good source of Vitamin C.