By Rose Reisman
1. Spinach: Has great nutritional value especially when it’s fresh, lightly steamed or boiled. Spinach is a source of folic acid, which is better preserved if the spinach is steamed than boiled. It is also rich in anti-oxidants, vitamin A, E, K and C. It is also a good source of magnesium which can protect against heart disease.
2. Pistachios: a quarter cup of pistachios without the shells or (1/2 cup with shell) can give you 3g of fiber, making it one of the highest fiber nuts. They are also high in monounsaturated fats, the kind that help total lower cholesterol. About 30g of pistashios contain more anti-oxidants than a cup of green tea!
3. Kiwi: is actually a berry! Is a great source of V vitamin C containing twice as much as an orange and contains almost as much potassium as a banana! Each fruit contains about 2.6g of fiber and the oil from its seeds contains up to 62% ALA which is an Omega-3 fatty acid. Each fruit has only 45 calories!
4. Brussel Sprouts: are related to the cabbage family. One cup of boiled brussel sprout contains 160% vitamin C, 20% of your daily requirements for vitamin A and folate! It also contains phyto-nutrients which can protect against cancers by boosting the body’s natural detoxifying enzymes.
5. Avocado: is an excellent source of mono-unsaturated fats, helping to decrease unhealthy cholesterol and increase good cholesterol. It is also an excellent source of potassium which helps regulate blood pressure and also contains 23% daily recommended folate.
6. Turnip Greens: are supercharged with such an abundance of vitamins and minerals it’s almost like a multi-vitamin! One cup contains over 100% of vitamins K and A, 60% vitamin C and 40% folate of the daily recommended amounts! Due to its high variety of nutrients, turnip greens can protect against many diseases through its antioxidative properties.
7. Green Tea: like other teas has 0 calories. It is amongst the least processed teas and is very high in polyphenols, which are a type of anti-oxidant which protect again the development heart diseases and some cancers. Allow tea to steep for 3-5 minutes to allow polyphenols to be released from tea leaves.
8. Seaweed: is an excellent source of Iodine, which is important for proper thyroid function. Researchers in Japan are studying compounds in seaweed which may help individuals to reduce abdominal fat through a balanced diet including seaweed.
9. Lentils: come in all colors including green and contains naturally occuring molybdenum which are a part of enzymes that help breakdown toxins in the body. One cup cooked lentils contains 62% fibre and 90% folate of the daily recommended amounts.
10. Rosemary: is a herb which has both a fabulous taste and aroma. It contains chemicals which improve and stimulate circulation, digestion and immune function. Researchers believe it increases concentration by increasing blood flow to the brain.
is an author, health and wellness consultant, caterer, public speaker, media personality, and mother of four children.