Apples contain poly phenols, fiber, vitamin C. You should have one a day! The fight against cancer, heart diseases, asthma and type 2 diabetes. You should consume a variety of apples. Different types of apples have different skin colors which means the phytonutrient content of the skins vary in concentration. They are filled with antioxidants. One apple equals 1500 mg of vitamin C. Sweet apples tend to be red or golden delicious. Fuji and Braeburn are slightly tarter. Granny Smith, Pippens are good for cooking. My personal favorite are honey crisp, they are SO juicy. A great way to eat apples is to slice them with peanut butter. Since I can eat them fresh, I core and leave the peel on, then and dash some walnuts, honey and cinnamon on them and bake for about 20-30 minutes till tender. You can also put them in salads or make applesauce.
Pumpkins are full of carotene, beta carotene, fiber, very low in calories, vitamin C and E. You should consume 1/2 cup 5 to 7 days a week. Pumpkin isn't just for fall or Halloween! Pumpkin fights cancers, cardiovascular diseases, inflammatory conditions like asthma an diabetes. The primary source of carotenoids in the skin is to neutralize the free radicals produced by normal metabolism and exposure to sunlight. Pumpkin also protects from damaging effects of UV light.
Pomegranates have vitamin B6, Vitamin C, and potassium. You should consume 4 to 6 ounces multiple times a week. You can use them to make juices, vinaigrette's, marinades. Add whole seeds to salads, desserts. You can also buy pom juice at grocery stores.
Turkey(skinless turkey breast) is a source of low fat protein, it has vitamin B 6 and B 12, iron, selenium. You should consume 3 to 4 servings per week about 3 to 4 ounces. It has lots of GOOD saturated fats. A good idea, which I do, is to substitute ground turkey for ground beef.
Cumin-is a nutty, peppery seed. It's high in iron and anti-cancer properties.
Turmeric-also can be known as saffron, is used as a spice, it's a healing food, it has anti-inflammatory effects.
Oregano-is a warm, aromatic herb, it has volatile oils that have potent anti-bacterial properties.
Thyme-one of the healthiest spices, heals chest and respiratory problems.
Walnuts have plant derived omega 3 fatty acids. They also contain vitamin E, protein, fiber, vitamin B 6. You should consume 1 ounce per week. Walnuts help ward of Alzheimer's, type 2 diabetes and coronary artery disease. You must eat these though in a limited amount. You should introduce nuts into your diet as a substitute for another food and not in addition to something you already eat regularly. Because nuts are very high in calories.
Peanuts aren't really nuts, they are legumes and closely related to beans. You can sprinkle chopped nuts on a salad.
Broccoli is loaded with folate, fiber, calcium, vitamin C, beta carotene and vitamin K. You should have 1/2 to 1 cup on most days of the week. Broccoli is the most nutrient dense food known to man. It fights cancer, boost immune system and build bones. Broccoli is rich in folate which is essential to prevent birth defects. Lutein which is in broccoli promotes eye health. You can use broccoli for anything!
Onions have selenium, vitamin E and C, potassium and fiber. You should have multiple times a week. Choose onions that are clean and soft and have no green stems coming out of them. If onions make you tear while you are cutting them, chill it for an hour before cutting!