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Super Immunity Foods
Institute, reducing your fat intake by just 6 percent can equal a significant reduction in your chances of developing cancer. Two reasons? Dark, leafy vegetables like kale and arugula are a source of vitamin E and folate, both critical for the activity of neurotransmitters and for discouraging the activity of tumors, especially breast, stomach, and color cancer, according to the National Women’s Health Resource Center.
Try These Super Immunity Greens Chard. Chard (or Swiss chard) with golden-orange, green, or ruby stalks provides 15 percent of your daily value for magnesium, vitamin C, bone-building vitamin K, and beta-carotene. In less time than it takes to order those bad-for-you fries, you could have this goodfor-you Chard Stir-Fry: Heat 1 teaspoon olive oil, and sauté ¼ cup chopped onions (any kind), a dash of garlic powder, and ½ teaspoon lemon juice. Add ¼ cup white wine and 4 large stalks of chopped chard (dice stalks finely). Stir until chard wilts. Sprinkle with kelp powder, crushed dulse, or salt, and top with grated dairy or nondairy cheese. (Optional: add flaxseeds or soy lecithin granules.) Spinach. First cultivated in Persia, spinach, along with kale, ranks at
the top of the list of vegetables with the highest ORAC value (antioxidant potential). Besides eating your greens for vitamin E and folate, you’re also getting vitamin C, which is more potent when combined with the vitamin E (tocopherol) in spinach. Most greens, including spinach, are a rich source of tocopherol and its subgroups (alpha, beta, gamma, and delta), which can reduce levels of C-reactive protein (CRP), a risk factor for heart disease. To benefit more, toss those greens with other sources of vitamin E such as nuts and omega-3-rich oils like flax and walnut. Baby spinach may be the best grown-up way to build bone, since it supplies almost 200 percent of your daily value for vitamin K, along with calcium and magnesium, three nutrients that interact to mineralize bone. A bargain at 7 calories per cup of raw leaves, spinach