Flaxseed
Not only does flaxseed help lower cholesterol and possibly reduce the risk of heart attack, but it’s also a rich source of lignan, an antioxidant that may protect against certain cancers. Add ground flaxseed to baked goods for a nutty flavor or sprinkle it on top of your favorite cereal. It’s also delicious when blended with yogurt and fresh fruit for a tasty smoothie.
Spinach
Looking for lutein, folate, potassium, and fiber? Look no further, because spinach has them all. And it’s good for the brain and heart: It may slow the decline in brain function associated with aging, and it protects against cardiovascular disease.
Kiwifruits
This petite fruit contains about 70 milligrams of vitamin C—more than an orange and just 5 milligrams short of the daily recommendation for women. Kiwifruit has 20% more potassium than bananas and is one of the few fruits (and veggies) that contains vitamin E. Peel and slice some kiwifruit, and mix it with bananas for a potassium-rich fruit salad.
Mushrooms
Mushrooms contain phytochemicals, natural compounds that may help prevent cancer. Sauté a big portobello in heart-healthy olive oil, and sub for meat in burgers or enchiladas.
Oats
Full of fiber, oats are also a rich source of magnesium, potassium, and phytonutrients. Oats can help lower cholesterol and prevent heart disease. Magnesium works to regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes
Oranges
Just one medium orange (think the size of a tennis ball) supplies all your daily vitamin C, which is a dynamite immunity booster and possible cancer fighter. Consuming vitamin C is best done in its natural form: Italian researchers found that test subjects had greater antioxidant protection after drinking orange juice versus vitamin C–fortified water. Plus, this sweet and tangy fruit is a good source of fiber, potassium, calcium, folate, and other B vitamins.
http://www.health.com
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