good foods for our health to high level vitamins and proteins to

2.  PRESENTED BY
SUPRIYA VILAS JAMADADE
DATE:13-7-2015

3. APPLES
 Turns out there’s a lot of truth in the apple a day
adage. Aside from the obvious benefits of
containing fiber and helping regular digestive
bacteria, apples contain polyphenols that offer
an assortment of benefits. The most impressive of
which is they’re able to help regulate your blood
sugar levels, which can be of great use in weight
loss, and help you stay focused throughout the
day. To get the full benefit, consider spending a
bit more for organic rather than conventional.
It’s not that there’s more vitamins in an organic
apple, but you’re leaving out a lot of the toxins
and pesticides that get sprayed onto ordinary
apples.

4. ALMONDS
 Even though almonds are high in fat, they are a
way for you to reduce the risk of getting heart
disease. They effectively lower your LDL
Cholesterol, often referred to as the “bad”
cholesterol. Almonds have been credited with
helping you feel full when they’re added to a
meal, helping to gain muscle when combined
with weight lifting, and helping to stave off
hunger as a snack between meals. Consider
using almond butter that contains only almonds
if you aren’t a fan of chomping up whole nuts.

5. BANANAS
 Most of us know that bananas contain a good
amount of potassium, but it’s also a good
source of fiber. When combined, these two
features make bananas one of those foods you
should try to consume on a daily basis. Why is
potassium so important? It helps to regulate
your blood pressure, and this does a great
service to your overall heart health, and well-
being.

6. BASIL
 Basil is an herb that has a lot going for it. The
flavonoids it contains may help ward off
invading cancer cells. This alone would be a
good idea to pick up some fresh basil the next
time you’re out. There are a lot of recipes that
call for basil, but the one that packs the most
basely punch is pesto. With the other ingredients
of pesto also being good for you, namely garlic,
pine nuts, and extra virgin olive oil, this is a tasty
sauce that can break up the marinara routine.

7. BEETS
 The battalions in beets aren’t found in many
foods that make it to the dinner table, and
unless you want to eat prickly pears this makes a
better option. They’re a staple in menu items like
Greek salads and can be cooked up as a side
item by following one of the many recipes
found online. If you don’t like the taste of beets
there are several ways to cook them up so
you’re not just eating a mouthful of straight
beets.

8. BROCCOLI
 Aside from feeling like a giant by eating these
tiny trees, broccoli packs a lot into a regular
serving. It’s got fiber to help with regularity and
keeping blood sugar levels optimal, it helps the
heart and eyes with lutein, and can help
prevent cancer. It’s also been shown to help
with sun damage, and is good for bones and
can help with the nervous system.

9. CABBAGE
 Packing more Vitamin C support that the orange,
cabbage is a great way to help keep healthy
during flu season or anytime of the year. But it
doesn’t stop there, it also acts to detoxify the
body, and can help your brain function at its
best. Worried about getting Alzheimer's because
it runs in the family? Make sure you get regular
cabbage intake.

10. CANTALOUPE
 It’s been said that you burn more calories by
eating cantaloupe than what it contains, but
that may be a bit of an exaggeration. But that
doesn’t mean it doesn’t belong on your list of
foods to eat regularly. It’s got an alkaline effect
on the body and can help your pH levels from
getting too acidic. Not to mention it’s also great
tasting, so it can add a lot of flavor to your day

11. CARROTS
 Yes, carrots do actually help with good vision,
and they can also help prevent cancer, and
they can help slow down the aging process of
cells. But that’s not all, they’ve also been
shown to help with heart disease, and can
have a cleansing effect by providing the liver
with Vitamin A so it can do its job better.

12. CASHEWS
 Cashews aren’t just yummy, they can also help
with heart, bone, hair and skin health. Whenever
you’re dealing with nuts you’ll want to make sure
you go organic and try to get them raw so you
avoid the roasting process which involves added
salt and more processing. You can roast them
yourself quickly and easily if that’s how you
prefer to eat them.

13. CAULIFLOWER
 There are plenty of benefits to cauliflower and it
makes a great partner to broccoli. They can
help prevent cancer, help you digest other foods
more easily, and can help with any weight loss
efforts. Expecting Moms: This is a good source of
folate, so if you’ve been looking to add more of
that to your diet you can count on cauliflower.

14. CHERRIES
 Like nearly all of the super foods on this list,
cherries hit on multiple levels. They can help
improve your memory, as well as having a
substantial amount of beta carotene. You might
also want to consider eating cherries to help put
you out for the night, as they’re a natural source
of melatonin.

15. CHICKPEAS
 Chickpeas can help you avoid getting diabetes,
and they are also a great source of fiber so
they’ll keep you more regular. They’ll also help
balance out your blood sugar, and help you
avoid cardiovascular problems. One of our
favorite ways of getting more garbanzo beans
into our diet is by eating hummus, a tasty dip for
whole wheat or rye crackers as well as pita
bread.

16. CUCUMBERS
 Cucumbers are a good source of water, and
while that might sound funny they help to
rehydrate the body in a different way than
drinking a glass of water does. When preparing
them you may be tempted to peel them first
since the skin can be hard to chew up, but since
it’s packed with Vitamin C so you want to leave
them on, or at least leave some of it on.

17. DARK CHOCOLATE
 This is one of the super foods that many people
will not have a problem eating. While it may not
be as ubiquitous as milk chocolate this is worth
going out of your way for. It’s got antioxidants
and has been shown to help with the heart, the
brain, and glucose levels. It can even help with
tooth health. What’s not to love?

18. EGGPLANT
 Eggplant is a very versatile food, and very easy
to prepare as a side dish, or to add in to
vegetable medleys. Aside from helping you out
with your weight loss efforts, it can help you
avoid cancer and give your skin a healthier
glow. It’s one food that is easy to incorporate
into your regular menu, and one that you can
feel good about eating.

19. GRAPES
 Make sure you mix up your grape intake between
the different varieties. Just be sure not to overdo
it because while they may not have any fat
content, they do contain sugar which you’ll need
to burn off. The phytonutrients alone are worth
adding these to your shopping list.

20. GREEN BEANS
 Green beans are a popular side dish staples on
many homes across the country. They’re
relatively easy to prepare, and contain a good
amount of antioxidants and help with the
cardiovascular system. Just be sure to go easy on
the butter when you top them off. Organic green
beans tend to taste better and need less
sprucing up with butter and other toppings.

21. HONEY
 Honey can help you prevent things like cancer
and heart disease, and if that’s not enough it
can also help regular blood glucose levels. Try
adding a teaspoon of honey and the juice of
half a lemon to a cup of hot water in the
morning. It can make a great replacement for a
cup of coffee, and can prepare your digestive
system for the work ahead of it for the day.

22. GREEN TEA
 The only beverage to make our list, green tea
has long been touted for its antioxidant value,
but it’s got a lot of tools in its toolkit. It can help
with everything from regulating blood pressure
to warding off heart disease and cancer. It’s
been linked directly to helping prevent skin
cancer, and to help with skin wrinkles and other
aging signs. It doesn’t have to be hot green tea,
you can let it cool and pour it over ice and it will
still retain its benefits.

23. LEMONS AND LIMES
 There are plenty of reasons to start using more
lemon and lime in your cooking, or even
squeezed into your water. They can help with
conditions like indigestion and constipation, and
can even be a solution for fevers. Several hair
and skin products also contain these natural
citrus extracts in them, so it only makes sense to
get on a first name basis with them.

24. MANGO
 If you’re already a fan of mango, but find that
you don’t eat it as often as you’d like to, you
might want to find a way to fit it into your
cooking repertoire. It can help with things like
digestion, the immune system, and even a
stagnant libido. If you can’t find it fresh when it’s
not in season, try going the frozen route. Makes a
great addition to smoothies.

25. OLIVE OIL
 The monounsaturated fatty acids are one good
reason to use olive oil if you don’t already,
because they’re heart healthy. The polyphenol
content is the next big ace up its sleeve. Use the
extra virgin variety for things like salad dressing,
and stick to the regular kind if you want to fry
foods in it.

26. OLIVES
 Don’t be scared off by the high fat content in
olives, it’s actually some of the good fat you may
have heard about. Even though it sounds
counterintuitive, these fats can actually help you
be more healthy, and lose weight if that’s your
goal. Both green and black olives provide plenty
of benefit.

27. ORANGES
 OK, so we all know oranges contain a decent
amount of Vitamin C, but what else do they
have? Turns out they can help you avoid
diabetes and kidney stones, can help you digest
the other foods you eat, and can also help ease
arthritis pain. So grab a bag of them next time
you’re in the produce section.

28. PAPAYA
 You might have to wait until it’s in season, but this
one is worth the wait. You’ll benefit from the
antioxidants it contains, which can help with
things like heart disease and inflammation, and it
gives your palette a new taste that it might not
be used to. Try adding it to a fruit salad to give it
an exotic flavor.

29. PEAS
 Peas are super easy to make, especially if you
buy the frozen or canned varieties. They help
with things like glucose levels, heart disease,
regularity, and even bone health due to Vitamin
K. Want a really special treat? Try adding a pat
of ghee to a steaming serving of peas. It makes
them taste amazing!

30. PINEAPPLE
 Pineapples have a way of adding instant island
flavor to most any dish. But they also pack their
own benefits by helping with eye health, gum
health, and even easing arthritis pain. Even
though it is low in fat and cholesterol free, you’ll
want to stick to smaller portions due to the sugar
content.

31. POMEGRANATE
 This usually ends up as pomegranate juice, and
it’s makes a great addition to fruit smoothies, or
just drinking straight. The top benefits of drinking it
are that it can help with breast, prostate, and
lung cancer. It’s also been shown to help with
blood pressure, and can help prevent or even
reverse plaque buildup in the arteries.

32. PORTOBELLO MUSHROOMS
 The potassium levels in Portobello's are the first
thing that typically gets brought up, but they also
contain antioxidants and vegetable based
protein for those that don’t eat meat. It’s often
served up as an alternative to a burger, or used
in Italian dishes to replace the beef.

33. PUMPKIN
 The Vitamin A in pumpkin puts it on our super
food board, but it follows that up with
carotenoids and plenty of fiber. Lost on how to
eat pumpkin unless it’s in pie form? There are
plenty of pumpkin recipes that will give you fresh
ideas. It can become a weekly thing, or more
often if you find that you like it.

34. RAISINS
 As far as antioxidants go, raisins beat out their
grape ancestors. They’re loaded with tons of
other benefits like giving you a burst of energy,
and even helping to treat infections. But be
careful because there’s more sugar in play than
with grapes, and it’s easier to eat too many
raisins and get a sugar rush and subsequent
crash.

35. SEEDS
 Seeds are typically small but can contain a lot of
nutrients and healthy benefits depending on
what type you eat. Hemp seeds can help with
different brain functions, eat Pumpkin seeds raw
for the full sleep-inducing effect, use Sesame
seeds in dishes like Tahini, Sunflower seeds are
best when they’re eaten raw, and Chia seeds
have plenty of extra omega-3 in them and can
help balance your glucose levels.

36. SPINACH
 Was Popeye on to something? Turns out that he
was barking up the right tree, and you can even
follow his lead and eat it from the can for cost
savings. It might be just as easy to add a spinach
salad to your lunch or dinner. The fiber is off the
charts, and like many of the other super foods it
helps with blood pressure, immunity, brain
function, and has several other benefits.

37. STRAWBERRIES
 This is one of the flavors that is most often
artificially replicated in sweet treats, but the real
thing has the benefit of tasting great and
providing enough nutrients to not only put it on
the list but separate it from the other berries
we’ve covered. It provides a boost to the
immune system, helps the eyes, helps fight
cancer, helps with cholesterol and inflammation,
and even has anti-aging properties.

38. SWEET POTATOES
 Many times these only make it to the dinner table
on special holidays like Thanksgiving or Christmas
dinner, but you should start to consider adding
them as side dishes to your meals throughout the
year. They’re a good source of iron, as well as
magnesium and Vitamin D and C, as well as B6.
They’re great for reaching weight loss goals and
are a good carb.

39. TOMATOES
 It’s not important the form, canned or fresh, just
be sure to get more of these into your system.
There are so many benefits to eating tomatoes
that they cover almost every major part of the
body including the heart, the skin, and bones.
Ward off cancer, fight the harmful effects of
smoking, help manage your diabetes, and
improve your vision. Wow!

40. TURMERIC
 Even though it’s been around for a long time,
turmeric is only recently getting attention as a
super food, or rather super spice. Add it to the
other super food cauliflower to create a
powerful front against prostate cancer. In fact
you might want to get into the habit of
incorporating this spice into many foods you
prepare for its anti-cancer properties.

41. WALNUTS
 They say that the brainy look of walnuts is a hint
that they’re good for the brain, and modern
research is backing it up. As long as you follow a
healthy diet these can help you keep your mind
sharp as you get older. They can also give you a
natural energy boost, unlike the energy drinks
that get so much attention.

42. WATERMELON
 The anti-cancer properties of watermelon are
due to the vitamins and antioxidants it contains.
It’s also a great cooling food for hot summer
days, and it’s natural sweetness can make this a
good food to satisfy your sweet tooth without
breaking your diet. Just don’t overeat it, as it
does contain sugar so keep portion sizes regular.

43. PLUMS
 Help your heart, improve your regularity, keep
your glucose levels in check, get stronger bones,
and get a better memory all from one super fruit.
You can eat plums raw just like a peach, or you
can include them in a specially designed recipe.
They’re one fruit that doesn’t usually make the
shopping cart, but you can spot in next time
you’re at the store.

44. PEANUT BUTTER
 Peanut butter is a good source of protein for
vegetarians and meat eaters alike. It’s a great
addition to smoothies because it provides the
good kind of fat, adds that peanut taste, and
thickens it up. For good measure it’s also got
potassium and fiber, but stick to the
recommended portion sizes as its easy to
overindulge.

45. OATMEAL
 Turns out this old standby really is good for you.
It’s got plenty of fiber without a lot of calories so
you can feel fuller longer without dipping too far
into your daily calorie budget. If you do start
adding more oats to your diet, be sure to go
organic so you’ll have the peace of mind
knowing that you’re not ingesting grains that
were treated with pesticides and other
chemicals. They make instant organic oatmeal
that doesn’t cost much more than the
conventional brands.

46. KIWI
 Whether you go with the standard green variety,
or the harder-to-find gold, kiwis are a great
source of phytonutrients and fiber, as well as
packed with vitamins and minerals. They go
great in fruit salads, or they’re great by
themselves. Eating tip: Cut it in half and spoon it
right out of the peel. Fast, easy and yummy!

47. LENTILS
 Lentils often make the list of some of the
healthiest foods on the planet. Tim Ferris's
includes them in his Slow-Carb Diet in the book
The Four Hour Body as a way to balance out
proteins without eating carbs that will make you
fat. In addition they’ve been shown to help with
cholesterol levels, heart and digestive health,
and giving you a boost of energy.

48. GREENS
 Eat your greens! Many people find them hard to
incorporate into a meal, but you can treat them
just like spinach in a salad. Collard greens can
help detox the body, Mustard greens contain
plenty of vitamins and minerals, Turnip greens get
you the iron your body needs, Swiss chard can
help you with your blood glucose levels, and Kale
has carotenoids that make it great for adding to
a green smoothie.

49. GREEN TEA
 The only beverage to make our list, green tea
has long been touted for its antioxidant value,
but it’s got a lot of tools in its toolkit. It can help
with everything from regulating blood pressure to
warding off heart disease and cancer. It’s been
linked directly to helping prevent skin cancer,
and to help with skin wrinkles and other aging
signs. It doesn’t have to be hot green tea, you
can let it cool and pour it over ice and it will still
retain its benefits.

50. BELL PEPPERS
 Whether you go with green, red, or yellow bell
peppers, you’re going to get good nutritional
value, not just in the form of phytonutrients, but
also from Vitamin C, which bell peppers are a
surprising source. They’ve also got antioxidants in
them that can help you avoid diabetes, and can
help you prevent a buildup of cholesterol which
can lead to a host of other problems.