One lemon contains more than 100% of your daily intake of vitamin C. This powerful vitamin has been tied to boosting the immune system and may help increase the "good" HDL cholesterol levels and strengthen bones. Further, citrus flavonoids found in lemons may reduce inflammation and may help inhibit the growth of cancer cells.
Vitamin K is essential to the transport of Calcium, which is a critical nutrient for bone health. Vitamin K also helps with injuries as it regulates normal blood clotting. Broccoli is chalk full of Vitamin K (not to mention Vitamin C as well) and one medium sized stalk of this super veggie can give you 100% of your daily Vitamin K intake.
3) DARK CHOCOLATE
Did you know that a bar of dark chocolate contains about 53.5 mg of flavonoids and a bar of milk chocolate has fewer than 14 mg? These flavonoids are rich antioxidants that have been shown to reduce bad "LDL" cholesterol and increase "good" HDL levels. Just one-fourth of an once daily can also help reduce blood pressure in otherwise healthy people. So when your sweet tooth comes calling, opt for pure dark chocolate!
Red potatoes contain a nutrient called folate, which is a powerful cell builder. One red potato contains just as much folate as a cup of spinach or broccoli. Sweet potatoes come packed with cancer-fighting and immune-boosting Vitamin A. Consume 8x the normal daily intake of Vitamin A with just one sweet potato.
Did someone say Omega-3? That's right, fresh wild-caught salmon is an excellent source of Omega-3 fatty acids, which are linked to reducing the risk of depression, heart disease and cancer and even recent studies are tying Omega-3's to reducing memory loss in the fight against Alzheimer's disease.
Not just your Grandpa's favorite snack, walnuts are also great providers of Omega-3 fatty acids. Omega-3's are also tied to reducing cholesterol and may protect against harmful UV rays and sun damage.
Who doesn't love a good avo toast?! Avocados are rich in healthy fats that are also quite satisfying and will fill you up. One study pointed to avocados lowering cholesterol by about 22 percent. These wonderful specimens are fiber rich to help digest and absorb other key nutrients as you eat.
Stave off vampires and inflammation! Garlic has anti-inflammatory properties and has been shown to lower cholesterol and blood-pressure levels. It even fights bacteria and has been linked to many "old wives tales" as a cure for the common cold.
Lutein and Zeaxanthin are two immune-boosting antioxidants tied to eye health, and guess what, Spinach has got you covered on both of these nutrient fronts! Also, recent studies have found that above all of the cancer-fighting fruits and veggies out there, spinach tops the list as one of the most effective.
Beans, peas and lentils fall into the category of what is considered a "legume" and these accessible, low cost ingredients can help lower your risk of heart disease by about 22% when consumed 4 times per week. They have also been linked to recent studies on the effects of breast cancer and inhibiting cancer cell growth.