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Five Foods You Should Eat Every Day
The wider the variety of the foods you eat, the better chance
you have to get all the nutrients needed for good health. But
there are some foods with such a strong link to disease prevention
and a wealth of nutrients that it makes sense to eat them every
day.
| 1. |
Oranges (or
orange juice): A great source of folic acid, fiber,
antioxidants beta-carotene and vitamin C, and anti-cancer
compounds flavonoids and carotenoids. Drink fresh orange juice,
eat fresh oranges for snacks, make fruit salad with oranges,
toss peeled orange sections into a spinach salad. |
| 2. |
Dark Leafy Greens:
Full of anti-cancer compounds, vitamins and minerals. Contains
folic acid to help prevent neural-tube birth defects, antioxidants
beta-carotene and vitamin C, fiber, and anti-cancer compounds
beta-carotene and lutein. Try spinach,
collard greens, kale, turnip greens. Eat raw
or lightly cooked. Use in salads and stir-fry. |
| 3. |
Bran Cereal
(or other rich source of wheat bran): Prevents
constipation, is a potent anti-cancer agent, prevents polyps,
may fight breast cancer by diminishing estrogen supplies.
Mix in with your other cereals, make bran muffins, sprinkle
on salads, mix into casseroles, even eat out of hand with
a mix of raisins and nuts. |
| 4. |
Yogurt (low fat,
with live cultures): Supplies calcium to prevent osteoporosis,
boosts immune function, fights bacteria, has anti-cancer properties,
may prevent yeast infections. Make fruit and yogurt smoothies,
top vanilla yogurt with fresh fruit and granola, use on baked
potatoes instead of sour cream. |
| 5. |
Soy: Contains phyto-estrogens
that may help relieve hot flashes and fight osteoporosis in
postmenopausal women, anti-cancer activity may be antagonistic
to breast cancer, source of high-quality protein. Eat as
tofu, tempeh, soymilk or boiled soybeans. Add tofu
to stir-fry, grill tempeh instead of burgers, use soybeans
instead of pintos for refried beans. Add chilled cooked soybeans
to salads, make bean soup with soybeans, use soymilk instead
of cow's milk on cereal.
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Dr. Tolia, my experience was incredible! Much better than I could have imagined. Results were excellent. Each and every person I came in contact with made me feel special and cared for.
- G.S. age 35, male
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