Apple "Keep the Doctor Away" - Ever get the craving for something crunchy? Next time instead of grabbing the bag of chips - grab an apple. Apples are packed with fiber, which not only decreases cholesterol but also helps prevent against cancer. Apples can be bought year round but are in their prime during the fall. Throw an apple in your bag as you leave the house and have it as a daily snack. This crunchy, low-calorie snack has been shown to help protect against heart disease and lung cancer.

Blueberries "The Powerhouse" - According to a study done at Tufts University, the antioxidant activity of the blueberry consistently outscored other fruits and vegetables. Anthocyanin, the same thing that gives the blueberry its deep blue pigment, appears to make it one of the healthiest food choices in the fight against aging. Japanese research shows that blueberries can be beneficial for prevention of weak eyesight. They also have potassium and vitamin C, which play a role in lowering blood pressure. Fresh or frozen blueberries can help protect against heart disease, weak eyesight and aging.

Broccoli "Crown Jewel of Nutrition" -Broccoli contains multiple cancer-fighting properties including vitamin C, beta-carotene, and fiber. It is also rich with phytochemicals (another word for plant chemicals), which appear to offer protection against certain cancers and heart disease. Broccoli also helps battle diabetes because of its high fiber content. Eating a diet high in fiber improves the control of blood sugar and can therefore decrease the need for insulin and other medications. The University of California's Wellness Letter indicates that broccoli has as much calcium, ounce for ounce, as milk. Calcium is the essential mineral in building and maintaining bone mass as well as controlling muscle function. Broccoli can be found in your local grocery store and protects against cancer, diabetes, heart disease and osteoporosis.

Carrots "Heart Happy" - Research has shown that foods high in carotenoids, such as beta-carotene, can reduce your risk of cancer and heart disease. Carrots are a great source of beta-carotene. FYI - mature carrots have more beta-carotene than baby carrots and cooking carrots enhances their nutrient value. You can buy carrots year-round so try adding them to your salads, pastas and party platters.

Onions "Flavor Fighter" - Onions not only provide flavor; they also provide health-promoting nutrients, such as the antioxidant called quercetin, also found in apples. Antioxidants helps delay or slow the oxidative damage to cells and tissues of the body. Several studies have shown quercetin to have beneficial effects against many diseases and disorders including cataracts, cardiovascular disease as well as cancer of the breast, colon, ovarian, gastric, lung and bladder. Onions are also a source of vitamin C, potassium, dietary fiber and folic acid. Try adding an onion to your favorite sauté, not only for flavor but also for your health.

Spinach "Eye Opening" - This leafy green vegetable is a great source of lutein and folate - both protect against birth defects and heart disease. Lutein has also been shown to reduce the risk of developing cataracts. Research shows that women who ate spinach or other green leafy vegetables at least twice a week had an 18% lower risk of developing cataracts than women who consumed it less then once a month. Spinach can be a great addition to pastas, soups, and salads. Substituting spinach for lettuce can be an "eye opening" experience.

Tomatoes "Cutback Cancer" - The findings of a Harvard research study suggest that tomato-based foods may be especially beneficial in reducing prostate cancer risk. Tomatoes contain a carotenoid called lycopene that has been linked to lower rates of prostate cancer in men, as well as decreased incidence of breast cancer in women. Lycopene has also been suggested to decrease the risk of heart disease. Tomatoes are also rich in folate and vitamin C, both of which have additional protective properties. Add a tomato to your favorite sandwich or salad. Your body will thank you for it later.

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written by Claire, February 16, 2008

We were told not to eat avacados as they are bad for you & also to avoid coconuts & especially coconut milk & yet I see recipes that have these in them. Can we or can't we eat these?