Food for Health Nutrition Fact Sheet Series by University of Guelph

Food for Health Nutrition Fact Sheet Series

Fruits and Vegetables

This fact sheet series is intended to provide high quality nutritional information about common fruits and vegetables in a highly accessible manner. It is suitable for community groups, schools and rural municipalities. The plain language series, based on Gopinadhan Paliyathâ&#x20AC;&#x2122;s KTT project called Development of a consolidated and comprehensive web site content for knowledge translation and transfer in food and health, was created by Emily Moeller and Tylar Meeks at the OMAFRA-University of Guelph partnership. Agri-Food and Rural Link is the hub for Knowledge Translation and Transfer (KTT) at the University of Guelph, an important component of OMAFRA-University of Guelph (UofG) Partnership Agreement, and is funded through Growing Forward 2 â&#x20AC;&#x201C; a federal-provincialterritorial initiative.

Nutrition Fact Sheet Series Page Number

Table of Contents Fruit Apple Apricot Banana Blueberry Cantaloupe Cherry Grape Peach Raspberry Strawberry Watermelon

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Page Number 4 6 8 10 12 14 16 18 20 22 24

Vegetable

Page Number

Asparagus

Avocado Beet Bell pepper

28 30 32

Broccoli

Brussel sprouts Cabbage

36 38

Carrots

Caulif lower

Celery

Cucumber

Eggplant Green Beans Peas Potato Spinach Sweet potato Tomato

48 50 52 54 56 58 60

Apples. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Involved with the production of adrenaline and melatonin, which can help stimulate or relax you

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts Vitamin E  Helps to prevent cataracts Zinc  Helps the body to absorb Vitamin A, which plays a large role in eye health Nutrition Fact Sheet Series Page Number

Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Fiber  Helps limit the amount of cholesterol the body absorbs

Liver Detoxification Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage Vitamin E  Helps maintain lung function as you age

Vitamin C  Required for collagen synthesis

Bone formation Vitamin K  Necessary for bone metabolism and bone strength

Blood and Circulation Vitamin C  Helps improve the absorption of other nutrients, including Iron Vitamin K  Essential for blood clotting and acts as a direct regulator of inflammation responses Folate  Helps in the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds Zinc 

Helps control the amount of oil produced by the skin

Immunity Vitamin C  Helps develop resistance against infection and boosts your immune system Zinc  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Apples are an extremely rich source of antioxidants and disease preventative compounds.  These compounds tend to be more concentrated within the skin  Research has shown these compounds can limit blood sugar spikes  An apple’s antioxidant properties have also been noted to reduce the risk of asthma and lung cancer  Apples have also been shown to provide our cardiovascular system with antiinflammatory benefits Other health benefits of apples include:  Fat-lowering effects of the fat-soluble fiber, pectin  Decreased cholesterol levels  Improved digestion through alteration of bacteria found in the large intestine Nutrition Fact Sheet Series Page Number

Apric ots. . Full Body Nutrition! Nutrition Facts

Brain food Vitamin K  Essential for proper brain and nerve function

Heart to heart

Eye Health Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Vitamin C  Helps to combat cataracts

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Vitamin A  Helps to reduce high cholesterol and cardiovascular disease Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease Vitamin K  Helps prevent coronary heart diseases and strokes Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Can help improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus and can delay sign of aging Vitamin C  Required for collagen synthesis

Bone formation Manganese  Required for proper bone formation Boron  Improves bone health and reduces bone inflammation Vitamin K  Essential for bone metabolism

Blood and Circulation Vitamin C  Helps improve the absorption of other nutrients, including Iron Vitamin K  Essential for blood clotting and acts as a direct regulator of inflammation responses Iron  Essential for red blood cell formation and the proper functioning of cells B-Complex Vitamins  Works with potassium to help stabilize blood sugar

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds Boron and Silica  Required for healthy nails and hair

Immunity Vitamin A  Helps strengthen your immune system Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Apricots have a very high antioxidant capacity and have been used in folk remedies for various illnesses  The highest antioxidant content is actually found in the seed  Several studies have been conducted on the healing properties of apricots and have found benefits such as:  Anti-asthmatic  Combating fatigue, stress and insomnia  Enhancing the degradation of fats Other health benefits of apricots include:  Anti-cancer and anti-aging properties

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Bananas. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Involved in the production of adrenaline as well as melatonin Vitamin E  Reduces nerve damage Vitamin B6  Helps with mood and alertness Magnesium  Protects the brain from neurotoxins

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts Vitamin E  Helps to prevent cataracts and dry eye syndrome

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Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of heart disease Folate  Suppresses homocysteine levels, which have been shown to contribute to heart disease

Liver Detoxification Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation Manganese  Required for proper bone formation Calcium  Necessary for bone growth and strength

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds Vitamin E  Helps reduce the effects of sun exposure

Blood and Circulation

Immunity

Vitamin C  Helps improve the absorption of other nutrients, including Iron B-Complex Vitamins  Works with potassium to help stabilize blood sugar Folate  Helps in the formation of red blood cells (RBCs) Iron  Essential for red blood cell formation and proper functioning of cells Copper  Helps iron absorption and is required for production of RBCs

Vitamin C  Helps develop resistance against infection and boosts your immune system Zinc  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Bananas have small amounts of various antioxidants, however, several compounds found within the fruit have been shown to have multiple digestive benefits.  Studies conducted using fresh bananas demonstrated their ability to protect animals’ stomachs from wounds  They are also though to protect humans against ulcers and ulcer damage  Bananas are also a rich source of prebiotics which help nourish probiotic bacteria in the colon  Probiotics are friendly bacteria that produce vitamins and digestive enzymes which help improve our ability to absorb nutrients, as well as protecting us against unfriendly bacteria Bananas are also a source of the micro mineral chromium which helps synthesize good cholesterol and fatty acids as well as aiding in the metabolism of glucose Nutrition Fact Sheet Series Page Number

Blueberries. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Involved in the production of adrenaline as well as melatonin Vitamin K  Essential for proper brain and nerve function Vitamin B6  Helps with mood and alertness

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts Vitamin E  Helps to prevent cataracts and treat dry eye syndrome

Nutrition Fact Sheet Series Page Number

Take a breath!

Skin

Zinc

Vitamin C  Required for collagen synthesis



Helps the body to absorb Vitamin A, which plays a large role in eye health

Bone formation Manganese  Required for proper bone formation Boron  Improves bone health and reduces bone inflammation

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds Boron and Silica  Required for healthy hair and nails

Blood and Circulation

Immunity

Vitamin K  Essential for the body’s blood clotting abilities B-Complex Vitamins  Works with potassium to help stabilize blood sugar Folate  Helps in the formation of red blood cells (RBCs) Iron  Essential for red blood cell formation and the proper functioning of cells Copper  Helps iron absorption and is required for production of RBCs

Lycopene  A plant pigment that can help promote a strong immune system Vitamin C  Helps the body develop resistance against infection and boosts the immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Blueberries received the highest antioxidant score among 60 fruits and vegetables, and have been shown to:  Improve reduction of total cholesterol and raise HDL levels (the good cholesterol)  Contain high levels of certain compounds which act to relax blood vessels, causing a decrease in LDL cholesterol and blood pressure  Decrease abdominal fat  Have beneficial effects on our urinary tract by helping to remove unfriendly bacteria and preventing infections  Help lower blood sugar levels and control blood-glucose levels in type II diabetes  Have anti-cancer properties Also, diets supplemented with blueberry juice may have a favourable effect on memory and learning in older adults Nutrition Fact Sheet Series Page Number

C antaloupe. . Full Body Nutrition! Nutrition Facts

Brain food Potassium  Necessary for nerve and muscle function Vitamin K  Essential for proper brain and nerve function

Blood and Circulation

Vitamin K  Essential for the body’s blood clotting abilities B-Complex Vitamins  Works with potassium to help stabilize blood sugar Vitamin C  Increases the absorption of other nutrients, such as Iron

Eye Health Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Vitamin C  Helps to combat cataracts

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Bone formation Vitamin A  Maintains healthy bones and teeth Manganese and Vitamin K  Required for proper bone formation and bone metabolism

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Can help improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus and can delay sign of aging Vitamin C  Required for collagen synthesis

Heart to heart Vitamin K  Prevents tissue calcium build up which can lead to cardiovascular disease and stroke Potassium  Helps regulate blood pressure and heart rate and forms electrolytes  Adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Vitamin B6  Suppresses homocysteine levels which have been shown to contribute to heart disease Vitamin C  Actively works to lower cholesterol  Regulates hypertension and has been shown to prevents strokes and cardiovascular disease Vitamin A  Helps protect against cardiovascular disease

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Immunity Vitamin A  Helps strength your immune system Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Cantaloupe contains one of the most powerful components of antioxidants, known as superoxide dismutase. This has been shown to be effective in:  Fighting stress levels  Lowering blood pressure  Relaxing nerves  Preventing cellular death due to oxidative stress Cantaloupe had also been shown to:  Have blood thinning properties  Help maintain a regular heart beat  Calm the nerves and relieve anxiety Extract of cantaloupe, known as Oxykine, is also very effective in preventing kidney damage Nutrition Fact Sheet Series Page Number

C herries. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Involved in the production of adrenaline and melatonin Magnesium  Protects the brain from neurotoxins

Heart to heart

Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Folate and Folic Acid  Suppresses homocysteine levels which have been shown to contribute to heart disease

Liver Detoxification Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation Vitamin K  Necessary for bone metabolism and bone strength

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds Zinc 

Helps control the amount of oil produced by the skin

Blood and Circulation Vitamin C  Increases the absorption of other nutrients, such as Iron Folate  Helps in the formation of red blood cells (RBCs) Iron  Essential for red blood cell formation and the proper functioning of cells Copper  Helps iron absorption and is required for production of RBCs Vitamin K  Essential for blood clotting and acts as a direct regulator of inflammation responses

Immunity Vitamin C  Helps develop resistance against infection and boosts your immune system Zinc  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Cherries are a rich source of antioxidants and phytosterols and have been shown to:  Have anti-inflammatory properties which have been investigated for their used against gout arthritis, fibromyalgia and sports injuries  Have soothing effects on the nervous system which can help relieve neurosis, insomnia and headaches  Phytosterols act to lower LDL cholesterol (bad cholesterol) and reduce the risk of hear disease Tart cherries are exceptionally rich in health promoting compounds  They have been shown to fight against cancer, aging, neurological diseases and pre-diabetes conditions  Eating 20 tart cherries, or consuming the equivalent juice a day could provide the same pain relive that aspirin or ibuprofen do Nutrition Fact Sheet Series Page Number

Grapes. . Full Body Nutrition! Nutrition Facts

Brain food Vitamin B12  Helps insulate nerves to maintain memory and mood Vitamin B6  Helps with mood and alertness Magnesium  Protects the brain from neurotoxins

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts Vitamin E  Helps to prevent cataracts

Nutrition Fact Sheet Series Page Number

Liver Detoxification Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage Vitamin E  Helps maintain lung function as you age

Vitamin C  Required for collagen synthesis  Accelerates healing of cuts, bruises, burns and surgical wounds Vitamin E  Helps reduce the effects of sun exposure Zinc  Helps control the amount of oil produced by the skin

Blood and Circulation Vitamin C  Increases the absorption of other nutrients, such as Iron Vitamin B12  Helps with the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells Copper  Helps iron absorption and is required for production of RBCs

Immunity Vitamin C  Helps develop resistance against infection and boosts your immune system Zinc  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Consumption of grapes as part of a regular diet has been shown to have many health promoting benefits:  Grapes are high in both antioxidants and anti-inflammatory compounds, which offer protection against cancer  Grapes are thought to promote longevity and may provide us with anti-aging benefits  It has been shown that people who consume grapes regularly have lower blood pressure, better heart function, reduced inflammation and fewer signs of heart muscle damage that those who consume the same diet but without grapes Grapes have also been attributed to the ‘French Paradox’  When grapes are ingested in the form of wine (in moderation), their heart healthy benefits are still received Nutrition Fact Sheet Series Page Number

Peaches. . Full Body Nutrition! Nutrition Facts

Brain food Vitamin K  Essential for proper brain and nerve function Magnesium  Protects the brain from neurotoxins

Heart to heart

Eye Health Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Vitamin C  Helps to combat cataracts

Nutrition Fact Sheet Series Page Number

Vitamin K  Prevents calcium build up that can lead to cardiovascular disease and stroke Potassium  Helps regulate blood pressure and heart rate and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Folate, Folic Acid and Vitamin B6  Suppresses homocysteine levels, which have been shown to contribute to heart disease

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Can help improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus and can delay sign of aging Vitamin C  Required for collagen synthesis

Bone formation Vitamin K and Manganese  Required for bone formation and metabolism Vitamin A  Helps to build and maintain healthy bones and teeth

Blood and Circulation Vitamin C  Increases the absorption of other nutrients, such as Iron Vitamin K  Essential for the body's blood clotting capabilities Folate  Helps in the formation of red blood cells (RBCs) Iron  Essential for red blood cell formation and the proper functioning of cells Copper  Helps in the absorption of iron

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Immunity Vitamin A  Helps strengthen your immune system Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Peaches have one of the greatest content of health promoting phytochemicals among fruits and have good to excellent antioxidant activity  Peaches are thought to help prevent and protect against blindness caused by agerelated macular degeneration  They are also thought to have a role in cancer prevention through enhancement of the immune system and protecting against cell damage  In a study, men and women who ate peaches more than two times a week had less risk of developing mouth cancer than those who did not eat peaches Peaches are also a low-glycemic fruit, ranking 42nd on the glycemic index  Peaches are known to lower cholesterol levels in the blood which prevents cardiovascular diseases, anemia and retinal disease

Nutrition Fact Sheet Series Page Number

Rasp berries. . Full Body Nutrition! Nutrition Facts

Brain food Folic Acid  Improves mood and ability to concentrate Vitamin E  Reduces damage due to free radicals

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts

Vitamin K  Prevents calcium build up that can lead to cardiovascular disease and stroke Fiber  Helps limit the amount of cholesterol the body absorbs Folate, Folic Acid and Vitamin B6  Suppresses homocysteine levels, which have been shown to contribute to heart disease Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease

Liver Detoxification Nutrition Fact Sheet Series Page Number

Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation Vitamin K and Manganese  Required for bone formation and metabolism

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds Vitamin E  Helps reduce the effects of sun exposure

Immunity Blood and Circulation Vitamin C  Increases the absorption of other nutrients, such as Iron Vitamin K  Essential for the body's blood clotting capabilities Folate  Helps in the formation of red blood cells (RBCs) Iron  Essential for red blood cell formation and the proper functioning of cells Copper  Aids in Iron absorption

Vitamin C  Helps develop resistance against infection and boosts your immune system Vitamin E  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Raspberries are ranked among the top antioxidant containing fruits with the greatest benefits being associated with the full ripeness of the fruit  The antioxidants found in raspberries are known for their anti-carcinogenic and anti-inflammatory properties  Research has shown that raspberries’ anti-cancer properties may be attributed to the ability of certain compounds to bind and inactivate cancer causing chemicals  They have been shown to protect the body against heart disease and dementia while strengthening the veins and circulatory system Raspberries are also an excellent source of fiber with up to 20% of their total weight being made up of fiber  Raspberries have also been shown to be effective in helping to manage type 2 diabetes , increasing our metabolisms and increasing fat breakdown Nutrition Fact Sheet Series Page Number

Strawberries. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved in the production of adrenaline and melatonin Vitamin B6  Helps with mood and alertness

Heart to heart

Eye Health Lutein  May help to slow the progression of age related macular degeneration

Liver Detoxification Nutrition Fact Sheet Series Page Number

Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation Vitamin K and Manganese  Required for bone formation and metabolism Calcium  Necessary for bone growth and strength

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds Silica and Selenium  Helps strengthen connective tissues for skin elasticity

Immunity Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Strawberries have shown total body disease preventative benefits including:  A decreased risk of heart disease and stroke by protecting blood vessels from the effects of regular wear and tear  Extracts have a direct anti-inflammatory effect, inhibiting the activation of bodily compounds that promote inflammation  Research done in animals have shown the benefits of strawberries for the aging brain, and animals which consumed strawberry extract had enhanced cognitive and motor function following ingestion  Consuming extracts have also shown an improvement of inflammatory bowel problems such as ulcerative colitis and Crohn’s disease  A compound found in strawberries has emerged as an anti-carcinogen, as well as having effects on controlling blood sugar levels Nutrition Fact Sheet Series Page Number

Water melon. . Full Body Nutrition! Nutrition Facts

Brain food Folic Acid  Improves your mood and ability to concentrate Vitamin B6  Helps with mood and alertness

Heart to heart

Eye Health

Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Vitamin C  Helps to combat cataracts

Nutrition Fact Sheet Series Page Number

Vitamin A  Helps protects against cardiovascular disease and high cholesterol Potassium  Helps regulate blood pressure and heart rate and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Folate, Folic Acid and Vitamin B6  Suppresses homocysteine levels, which have been shown to contribute to heart disease

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Can help improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus and can delay sign of aging Vitamin C  Required for collagen synthesis

Bone formation Vitamin A  Helps maintain healthy bones and teeth Calcium  Promotes bone health and helps to combat osteoporosis

Blood and Circulation Vitamin C  Increases the absorption of other nutrients, such as Iron B-Complex Vitamins  Works to regular carbohydrate metabolism and stabilize blood sugar Folate  Helps in the formation of red blood cells (RBCs) Potassium  Important part of cell and body fluids  Helps form electrolytes

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Immunity Vitamin A  Helps strengthen your immune system Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Watermelons have both antioxidant and anti-inflammatory properties both of which increase with ripening of the flesh from white-pink to pink  One of the compounds found within watermelons have been shown to block the activity of inflammatory compounds  Watermelons also contain more lycopene than tomatoes, which are regarded as strong antioxidants  Lycopene is a naturally produced plant pigment which give tomatoes their red colouring and is a promising antioxidant  In some animal studies, intake of watermelon has been shown to help support cardiovascular function, including improvement of blood flow through vasodilatation

Nutrition Fact Sheet Series Page Number

Asparagus. . Full Body Nutrition! Nutrition Facts

Brain food Folic Acid  Improves your mood and ability to concentrate Folate  Involved in the production of adrenaline and melatonin

Heart to heart

Eye Health

Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Vitamin C  Helps to combat cataracts

Nutrition Fact Sheet Series Page Number

Vitamin A  Helps protects against cardiovascular disease and high cholesterol Calcium  Helps control blood pressure Potassium  Helps regulate blood pressure and heart rate and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Folate, Folic Acid and Vitamin B6  Suppresses homocysteine levels which have been shown to contribute to heart disease

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Can help improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus and can delay sign of aging Vitamin C  Required for collagen synthesis

Bone formation Vitamin A  Helps maintain healthy bones and teeth Calcium  Promotes bone health and helps to combat osteoporosis

Blood and Circulation Vitamin C  Increases the absorption of other nutrients, such as Iron B-Complex Vitamins  Works to regular carbohydrate metabolism and stabilize blood sugar Folate  Helps in the formation of red blood cells (RBCs) Iron  Essential for red blood cell formation and the proper functioning of cells

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Immunity Vitamin A  Helps strengthen your immune system Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Asparagus is often considered a ‘superfood’ because of its wide variety of health benefits  An amino acid found in asparagus called asparagine helps to cleanse waste from the body  Asparagus contains inulin, a carbohydrate that helps the growth of friendly bacteria, which can lower the risk of food allergy and colon cancer  Asparagus contains an ideal protein to fiber ratio that helps curb overeating  Asparagus juice is highly alkaline so it helps cleanse muscles of waste and reduces blood acidity  Make sure to lightly steam asparagus rather than boiling it to avoid losing valuable nutrients

Nutrition Fact Sheet Series Page Number

Av ocado. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you Magnesium  Protects the brain from neurotoxins

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts

Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Fiber  Helps limit the amount of cholesterol the body absorbs Vitamin K  Helps prevent coronary heart diseases and strokes

Liver Detoxification Magnesium  Helps with liver and kidney function Vitamin A  Helps the liver secret bile and detoxify the body

Nutrition Fact Sheet Series Page Number

Take a breath!

Skin

Vitamin A  Studies have shown vitamin A helps to improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus  Can delay sign of again including dull skin and dark spots Vitamin C  Required for collagen synthesis  Accelerates healing of cuts, bruises, burns and surgical wounds

Bone formation Vitamin A  Helps to build and maintain healthy bones and teeth

Immunity Blood and Circulation Vitamin C  Helps improve the absorption of other nutrients, including Iron Vitamin K  Essential for blood clotting and acts as a direct regulator of inflammation responses Folate  Helps with the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells

Vitamin A  Helps strengthen your immune system Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Avocados are very high in healthy fats and fiber and packed with heart-healthy compounds  An avocado-rich diet can lead to a significant decrease in LDL cholesterol and an increase in HDL cholesterol  The fats in avocado can help reverse insulin resistance and control inflammation and help prevent arthritis  Avocados contain many antioxidants  Lutein and zeaxanthin can improve vision and protect eyes from agerelated macular degeneration  Glutathione may boost immune system, slow down aging and maintain a healthy nervous system

Nutrition Fact Sheet Series Page Number

Beets. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you Magnesium  Protects the brain from neurotoxins

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts

Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Fiber  Helps limit the amount of cholesterol the body absorbs Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease

Liver Detoxification Nutrition Fact Sheet Series Page Number

Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Calcium  Necessary for bone growth and strength

Immunity Blood and Circulation Folate  Helps with the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells Vitamin C  Helps improve the absorption of other nutrients, including Iron

Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Beets contain many nutrients that make them a good choice for reducing the risk of many types of cancer  The pigments that give beets their characteristic colour is are antioxidants called betalains  Betalains are important for cardiovascular health and have anti-inflammatory properties  Beets are useful in detoxifying the body of waste  Beet juice has been shown to be effective in lowering blood pressure and helps to inhibit the formation of nitrosamines, which are formed during digestion of processed meat and can lead to the growth of cancerous cells

Nutrition Fact Sheet Series Page Number

Bel l peppers. . Full Body Nutrition! Nutrition Facts

Brain food Vitamin E  Reduces damage due to free radicals Vitamin B12  Helps insulate nerves to maintain memory and mood

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration

Nutrition Fact Sheet Series Page Number

Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease Vitamin K  Helps prevent coronary heart diseases and strokes Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Vitamin A  Helps to build and maintain healthy bones and teeth

Blood and Circulation Vitamin C  Helps improve the absorption of other nutrients, including Iron Vitamin K  Essential for blood clotting and acts as a direct regulator of inflammation responses Vitamin B12  Helps with the formation of red blood cells Folate  Helps with the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells

Immunity Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Bell peppers provide a large range of antioxidants and nutrients and are very low in calories and fat  Antioxidants in bell peppers called lutein and zeaxanthin are required for preventing damage to the retinas of the eyes  Bell peppers have been shown to protect against cataracts  Red bell peppers have higher amounts of key nutrients compared to green bell peppers  Red bell peppers also contain lycopene, which is an antioxidant that helps protect against cancer and heart disease

Nutrition Fact Sheet Series Page Number

Name. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you

Heart to heart

Eye Health

Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Vitamin C  Helps to combat cataracts

Nutrition Fact Sheet Series Page Number

Liver Detoxification Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Vitamin A  Helps to build and maintain healthy bones and teeth

Immunity Blood and Circulation Vitamin C  Helps improve the absorption of other nutrients, including Iron Folate  Helps with the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells Vitamin K  Essential for blood clotting and acts as a direct regulator of inflammation responses

Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Broccoli is a member of the cruciferous vegetable family  Studies suggest that a diet rich in cruciferous vegetables, including broccoli, may reduce the risk of stomach and lung cancers  Cruciferous vegetables contain sulforophane, a sulfur-containing compound, which may promote the elimination of potential carcinogens from the body  Half of the fiber in broccoli is insoluble and the other half is soluble, so consuming broccoli helps us to meet our needs for both types of fiber  Eat broccoli raw or lightly steamed to prevent losing nutrients through boiling

Nutrition Fact Sheet Series Page Number

. . s t u o r p s l e s s u r B Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you

Heart to heart

Eye Health

Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Vitamin C  Helps to combat cataracts

Nutrition Fact Sheet Series Page Number

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Studies have shown vitamin A helps to improve and heal lung damage caused by smoking

Vitamin C  Required for collagen synthesis

Bone formation Vitamin K  Necessary for bone metabolism and bone strength Calcium  Necessary for bone growth and strength

Blood and Circulation Vitamin K  Essential for blood clotting and acts as a direct regulator of inflammation responses Folate  Helps with the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells Vitamin C  Helps improve the absorption of other nutrients, including Iron

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Immunity Vitamin A  Helps strengthen your immune system Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Brussel sprouts are another member of the cruciferous family  Brussel sprouts are a good source of omega-3 fatty acids  Brussel sprouts are high in sulfur, which is required for the body’s detoxification processes  When overcooked, brussel sprouts lose some of their nutritional value and emit an unpleasant sulfur odour  Brussel sprouts are a great source of Vitamin K, which is very important for blood clotting and heart health  Brussel sprouts are a good source of fiber, which helps lower cholesterol and protects against heart disease

Nutrition Fact Sheet Series Page Number

C abbage. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin, which can help stimulate or relax you

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts

Liver Detoxification Nutrition Fact Sheet Series Page Number

Magnesium  Helps with liver and kidney function

Take a breath! Vitamin C  Helps protect the lungs from free radical damage

Bone formation Calcium  Necessary for bone growth and strength

Skin Silica and Selenium  Helps strengthen connective tissues for skin elasticity Zinc  Helps control the amount of oil produced by the skin

Immunity Blood and Circulation Vitamin C  Helps improve the absorption of other nutrients, including Iron Folate  Helps with the formation of red blood cells Copper  Aids in Iron absorption

Vitamin C  Helps develop resistance against infection and boosts your immune system Selenium  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Cabbage is very low in fat and calories but provides many vitamins , minerals and antioxidants  Red cabbage contains 33% of the recommended daily amount of Vitamin A, while green cabbage contains almost none  Red cabbage also has 36 different types of anthocyanins, a type of flavonoids that have antioxidant properties  Cabbage can protect against colon cancer and stomach ulcers  Cabbage is a source of both soluble and insoluble fiber

Nutrition Fact Sheet Series Page Number

C arr ots. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you

Heart to heart

Eye Health

Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Zinc  Helps the body to absorb Vitamin A, which plays a large role in eye health Nutrition Fact Sheet Series Page Number

Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Studies have shown vitamin A helps to improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus  Can delay sign of again including dull skin and dark spots

Bone formation Vitamin A  Helps to build and maintain healthy bones and teeth

Immunity Blood and Circulation Vitamin C  Helps improve the absorption of other nutrients, including Iron Folate  Helps with the formation of red blood cells Copper  Aids in Iron absorption

Vitamin A  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Carrots are a root vegetable that are one of the best sources of Vitamin A  Carrots are high in fiber, which can help with high cholesterol and constipation  Carrots contain antioxidants called carotenoids, which help protect skin from sun damage, excessive UV radiation and sunburn  Eating carrots daily is good for improving dry eye syndrome and night blindness  Carrots have antiseptic qualities and are useful in treating lever conditions and can help reduce blood sugar and insulin resistance  Many of the nutrients in carrots are fat-soluble, so absorption can be increased by adding a small amount of fat, such as olive oil

Nutrition Fact Sheet Series Page Number

C aulif lower. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts

Liver Detoxification Nutrition Fact Sheet Series Page Number

Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Calcium  Necessary for bone growth and strength

Immunity Blood and Circulation Calcium  Necessary for bone growth and strength Vitamin B12  Helps with the formation of red blood cells Folate  Helps with the formation of red blood cells

Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Cauliflower is a member of the cruciferous vegetable family  Cauliflower contains a mineral called allicin, which has been shown to reduce cholesterol levels and reduce the risk of heart attack and stroke  Cauliflower contains many of the B vitamins  Cauliflower has a broad spectrum of antioxidants important for relieving inflammation and avoiding oxidative stress damage  Cauliflower may not be a good choice for those with kidney problems or gout, as it contains purines that are broken down into uric acid in the body  Steam cauliflower rather than boiling to retain more nutrients

Nutrition Fact Sheet Series Page Number

Celer y. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you

Heart to heart

Eye Health

Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration

Vitamin K  Helps prevent coronary heart diseases and strokes Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease

Liver Detoxification Nutrition Fact Sheet Series Page Number

Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Calcium  Necessary for bone growth and strength

Immunity Blood and Circulation Folate  Helps with the formation of red blood cells Vitamin C  Helps improve the absorption of other nutrients, including Iron Vitamin K  Essential for blood clotting and acts as a direct regulator of inflammation responses

Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Celery contains very few calories and large amounts of water, making it an excellent substitute for higher calorie dishes  Celery is very good for replenishing electrolytes and quenching thirst, as it contains a large amount of water, as well as sodium and potassium  Celery contains a multitude of antioxidants that act specifically to help prevent or inhibit tumor growth  Celery can help relieve inflammation caused by diseases such as osteoarthritis, gout and rheumatoid arthritis  Relief from respiratory diseases, such as asthma and bronchitis, can be found by consuming celery  Celery juice is effective in lowering LDL cholesterol and blood pressure

Nutrition Fact Sheet Series Page Number

C ucumber. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you

Heart to heart

Eye Health

Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Lutein  May help to slow the progression of age related macular degeneration Nutrition Fact Sheet Series Page Number

Liver Detoxification Magnesium  Helps with liver and kidney function

Take a breath! Vitamin A  Studies have shown vitamin A helps to improve and heal lung damage caused by smoking and environmental stresses

Bone formation Vitamin A  Helps to build and maintain healthy bones and teeth

Skin Silica and Selenium  Helps strengthen connective tissues for skin elasticity Vitamin A  Helps maintain healthy skin and membrane mucus  Can delay sign of again including dull skin and dark spots

Vitamin A  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Cucumbers come in two varieties: pickling cucumbers, which are smaller and have thinner skins, and eating cucumbers, which are large and have thicker skins  Cucumbers are a very low calorie vegetable without any saturated fats or cholesterol  Cucumbers are about 96% water, so they are useful in keeping the body hydrated and regulating body temperature  Cucumbers have many antioxidants, including a type called cucurbitacins, which are being studied for use in anti-cancer drugs  Cucumbers have mild diuretic properties, making them useful in checking weight gain and high blood pressure

Nutrition Fact Sheet Series Page Number

Eggplant. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts

Vitamin K  Helps prevent coronary heart diseases and strokes Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Fiber  Helps limit the amount of cholesterol the body absorbs

Liver Detoxification Nutrition Fact Sheet Series Page Number

Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Calcium  Necessary for bone growth and strength

Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Eggplant does not contain higher than 5% of the recommended daily amount of any vitamin (in 1 cup) but it does contain a small amount of most vitamins  Eggplant is a good source of fiber, which can help reduce cholesterol levels and relax blood vessels  Eating eggplant regularly can help prevent and treat constipation  The phytonutrient nasunin is only found in eggplant and reduces damage caused by free radicals by binding iron in the blood  Individuals with low iron levels may want to be careful about eating eggplant

Nutrition Fact Sheet Series Page Number

Green Beans. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you Magnesium  Protects the brain from neurotoxins

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration

Nutrition Fact Sheet Series Page Number

Liver Detoxification Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin A  Studies have shown vitamin A helps to improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus  Can delay sign of again including dull skin and dark spots

Bone formation Vitamin A  Helps to build and maintain healthy bones and teeth

Immunity Blood and Circulation Folate  Helps with the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells Copper  Aids in Iron absorption Vitamin C  Helps improve the absorption of other nutrients, including Iron

Vitamin A  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Green beans are a good source of fiber and minerals  Green beans contain both soluble and insoluble fibers  Soluble fiber slows the passage of insoluble fiber from the stomach to the intestines causing the satiated feeling to last longer  Insoluble fiber helps to cleanse the colon  Green beans contain carotenoids and flavonoids, which protect against free radicals and reactive oxygen species

Nutrition Fact Sheet Series Page Number

Peas. .

Full Body Nutrition!

Nutrition Facts

Brain food Vitamin B6  Helps with mood and alertness Magnesium  Protects the brain from neurotoxins

Heart to heart Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease

Eye Health

Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Vitamin C  Helps to combat cataracts

Nutrition Fact Sheet Series Page Number

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Studies have shown vitamin A helps to improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus  Can delay sign of again including dull skin and dark spots Vitamin C  Required for collagen synthesis

Bone formation Vitamin A  Helps to build and maintain healthy bones and teeth

Blood and Circulation Vitamin C  Helps improve the absorption of other nutrients, including Iron Folate  Helps with the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Immunity Vitamin A  Helps strengthen your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Peas are considered one of the greatest health supportive foods since they contain antioxidants and anti-inflammatory compounds  Peas contain a good combination of protein to build muscle and fiber to help support heart health by lowering cholesterol and preventing plaque buildup in artery walls  Peas contain a large amount of Vitamin K (1 cup of peas contains 51% of the recommended daily amount)  Peas are a good source of B vitamins that help in many areas of human health  Peas are an excellent source of omega-3 fatty acids, which are used in the production of important hormones called prostaglandins

Nutrition Fact Sheet Series Page Number

Potat o. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you

Heart to heart

Eye Health Vitamin C  Helps to combat cataracts

Potassium  Helps regulate blood pressure and heart rate, forms electrolytes and adequate intake has been shown to lower the risks of hypertension, circulatory diseases, high blood pressure, heart disease and stroke Fiber  Helps limit the amount of cholesterol the body absorbs Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease

Liver Detoxification Nutrition Fact Sheet Series Page Number

Magnesium  Helps with liver and kidney function

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin C  Required for collagen synthesis

Bone formation

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Calcium  Necessary for bone growth and strength

Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Potatoes are quite calorie-dense but a good vegetable to enjoy in moderation when prepared in healthy ways  Potatoes are a good source of Vitamin B6, which makes them a good choice for athletes, since B-vitamins are used in energy producing pathways of the body  Potatoes are a good source of dietary fiber, which can help prevent constipation and help to lower cholesterol levels  Potatoes contain antioxidants that help control damage caused by free radicals  Potatoes are easily digestible and help to relieve inflammation of the intestines  It is best to bake potatoes with the skin on as most of the nutrients of a potato are in the skin

Nutrition Fact Sheet Series Page Number

Spinach. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you

Heart to heart Vitamin C  Actively helps lower unhealthy cholesterol, regulates hypertension and reduces the risk of stroke and cardiovascular disease Vitamin K  Helps prevent coronary heart diseases and strokes

Eye Health Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration

Nutrition Fact Sheet Series Page Number

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Studies have shown vitamin A helps to improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus  Can delay sign of again including dull skin and dark spots Silica and Selenium  Helps strengthen connective tissues for skin elasticity

Bone formation Vitamin A  Helps to build and maintain healthy bones and teeth

Immunity Blood and Circulation Vitamin K  Essential for blood clotting and acts as a direct regulator of inflammation responses Folate  Helps with the formation of red blood cells Iron  Essential for red blood cell formation and the proper functioning of cells

Vitamin A  Helps strengthen your immune system Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Spinach is often considered a ‘superfood’ because of its wide variety of health benefits  Spinach has a high potassium content and a low sodium content, making it beneficial for patients with high blood pressure  Spinach contains many antioxidants including  Glycoglycerolipids, which help protect the digestive tract lining from inflammation  Flavonoids and carotenoids, which help with inflammation throughout the body  Lutein, which has been shown to help prevent atherosclerosis and heart attack while reducing cholesterol in the blood  Other nutrients in spinach aid in treatment of cancer patients

Nutrition Fact Sheet Series Page Number

Sweet Potat o. . Full Body Nutrition! Nutrition Facts

Brain food Vitamin B6  Helps with mood and alertness Magnesium  Protects the brain from neurotoxins

Heart to heart

Eye Health

Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration Vitamin C  Helps to combat cataracts

Nutrition Fact Sheet Series Page Number

Liver Detoxification Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin A  Studies have shown vitamin A helps to improve and heal lung damage caused by smoking and environmental stresses

Vitamin A  Helps maintain healthy skin and membrane mucus  Can delay sign of again including dull skin and dark spots Vitamin C  Required for collagen synthesis

Bone formation Vitamin A  Helps to build and maintain healthy bones and teeth

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Immunity Blood and Circulation Vitamin C  Helps improve the absorption of other nutrients, including Iron Iron  Essential for red blood cell formation and the proper functioning of cells Vitamin B12  Helps with the formation of red blood cells

Vitamin A  Helps strengthen your immune system Vitamin C Helps develop resistance against infection and boosts your immune

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Sweet potatoes are one of the oldest vegetables known to mankind and contain a wide variety of vitamins and nutrients. Sweet potatoes are high in sugar, however, so they should be consumed carefully  Sweet potatoes contain almost all of the B vitamins, as well as beta-carotene, which is effective curing stomach ulcers, reducing the risks of lung cancer and breast cancer  The combination of beta-carotene, Vitamin E and Vitamin C help to maintain the health of skin and hair  Consuming 2 sweet potatoes per week can decrease the risk of heart attack by 86% and regular consumption boosts immune systems  Sweet potatoes should be steamed or baked with their skins intact

Nutrition Fact Sheet Series Page Number

Tomat o. . Full Body Nutrition! Nutrition Facts

Brain food Folate  Is involved with the production of adrenaline and melatonin which can help stimulate or relax you Vitamin B6  Helps with mood and alertness

Heart to heart

Eye Health Vitamin A  Essential for vision and has been shown to help protect against cataracts and macular degeneration

Liver Detoxification Nutrition Fact Sheet Series Page Number

Vitamin A  Helps the liver secret bile and detoxify the body

Take a breath!

Skin

Vitamin C  Helps protect the lungs from free radical damage

Vitamin A  Helps maintain healthy skin and membrane mucus  Can delay sign of again including dull skin and dark spots Vitamin C  Required for collagen synthesis

Bone formation Vitamin A  Helps to build and maintain healthy bones and teeth

* Collagen is naturally produced by your body and helps keeps skin firm  Accelerates healing of cuts, bruises,

burns and surgical wounds

Vitamin A  Helps strengthen your immune system Vitamin C  Helps develop resistance against infection and boosts your immune system

Antioxidants What are antioxidants?  They are molecules which help to protect our cells and inhibit other compounds from damaging them Many vitamins and minerals possess antioxidant properties

Disease Prevention Tomatoes come in a variety of sizes, shapes and colours and are an important vegetable for our overall health  Tomatoes contain an antioxidant called lycopene, which helps to cleanse the body of toxic compounds  Cooking and processing tomatoes makes lycopene more available  Lycopene can act as a natural sunscreen and protects the skin from excess UV radiation  Tomatoes contain coumaric acid and chlorogenic acid, which help to block the cancer-related effects of nitrosamines that are used to cure meats  Tomatoes help lower the risk of diseases such as stomach, lung and prostate cancers, cardiovascular disease, osteoporosis and cognitive dysfunction

Nutrition Fact Sheet Series Page Number

Enjoy your fruits and vegetables!

Nutrition Fact Sheet Series Page Number