Avocado:

 

10 Reasons Why You Should

Eat An Entire Avocado Every Day

Avocados are one incredible super-food. They're creamy, delicious, and overflowing with positive health benefits.

The age-old saying of an apple a day might be great, but after reading about the other beautiful green fruit, you might want to transition to a daily avocado instead!

Here's What Avocados Can Do For You 

1. Weight Loss

Not only can an avocado add some extra texture to your lunch, it can also help you with your weight loss goals

A recent study showed that eating 1/2 of an avocado helped increase satiety and gave a feeling of fullness for up to 5 hours after the meal.

This helps curb the need for constant snacking or even reaching for those unhealthy foods. It's every dieter's dream! 

Beginners Ballet

Mondays

4:30 pm

1.  Sweet potato (7 Health Benefits of Sweet Potatos, n.d.)

good source of vitamins C and A

And lots of other nutrients too

A serving of sweet potato delivers a third of your need for manganese, a mineral that helps produce collagen and promote skin and bone health. You'll also get between 15 and 30% of several energy-supporting B vitamins and minerals, including potassium (more on this below).

Sweet Potatoes are antioxidant powerhouses

They’re anti-inflammatory

They don't cause blood sugar spikes.

Sweet potatoes help regulate blood pressure

They may help support weight loss

 

2.  Watercress (10 Impressive Health Benefits of Watercress, n.d.)

Packed with Nutrients, Particularly Vitamin K

Watercress boasts many important vitamins and minerals, including over 100% of the RDI for vitamin K.

High Antioxidant Content May Lower Your Risk of Chronic Diseases

Watercress is extremely high in antioxidants, which may help prevent chronic diseases, such as diabetes, cancer and heart disease.

Contains Compounds That May Prevent Certain Types of Cancer

Watercress contains potent anticancer compounds called isothiocyanates that have been shown to ward off several types of cancer.

Beneficial for Heart Health in Many Impressive Ways

Eating watercress may be beneficial for heart health in several different ways.

Watercress Is a Cruciferous Vegetable

Watercress has many potential benefits for heart health, including lowering blood pressure and cholesterol levels. Diets high in cruciferous vegetables are linked to a lower risk of heart disease.

Mineral and Vitamin K Contents Protect Against Osteoporosis

Watercress contains many nutrients important for bone health, including over 100% of the RDI for vitamin K.

Boosts Immune Function Thanks to High Vitamin C Levels

Watercress is a good source of vitamin C, which promotes a healthy immune system and reduces your risk of infection.

Nutrient Density May Aid Weight Loss

Watercress is a highly nutritious vegetable that can help fill you up for very few calories, which may aid weight loss.

Dietary Nitrates May Enhance Athletic Performance.

Watercress is a source of dietary nitrates, which have been linked to improved athletic performance. However, there are currently no studies on watercress that confirm these beneficial effects.

9. Rich in Carotenoids and Vitamin C, Which May Protect Eye Health

Watercress contains the carotenoids lutein and zeaxanthin, which are essential for eye health. Watercress is also a good source of vitamin C, which may protect against cataracts.

10. Versatile Addition to Any Meal

Watercress can be used in a wide variety of dishes.

However, to get the most benefits from its active antioxidant compounds, it’s best eaten raw or lightly steamed.

3.  Blueberries (Everything You Need to Know About Blueberries, n.d.)

Maintaining healthy bones

Skin health

Collagen is the support system of the skin.

Lowering blood pressure

Managing diabetes

Protecting against heart disease

Blueberries can help to preserve cardiovascular health.

Eat at least three servings of blueberries or strawberries per week

Preventing cancer

Blueberries also contain folate, which plays a role in DNA synthesis and repair. This can prevent the formation of cancer cells due to mutations in the DNA.

Improving mental health

Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve a person's short-term memory and motor coordination.

Healthy digestion, weight loss, and feeling full

Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content.

4.  Spinach (Patil, 2019)

Improves Eyesight

spinach is a rich source of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight.  Beta-carotene, in cooked spinach, helps boost eye health.

Treats Macular Degeneration

Spinach contains a wealth of antioxidants that reduce the harmful effects of free radicals, which are known to negatively impact vision and cause age-related conditions like glaucoma and macular degeneration as well.

Provides Neurological Benefits

 Potassium in spinach is an integral part of brain health as well, and it has been linked to increased blood flow to the brain and heightened cognition, concentration, and neural activity.

Treats Hemophilia

Vitamin K-rich spinach helps in blood clotting by producing prothrombin and it thus treats hemophilia. It is great for controlling excessive bleeding and it also keeps the liver functioning by stimulating the production of glycogen.

Maintains Blood Pressure

Spinach has a very high content of potassium and a low content of sodium. This composition of minerals is very beneficial for high blood pressure patients as potassium lowers and sodium raises the blood pressure.

Strengthens Muscles

Factor C0-Q10, which is an antioxidant present in spinach, plays an important role in strengthening muscles, especially heart muscles which continuously pump blood to all parts of the body. C0-Q10 can be used to prevent and treat many cardiovascular diseases like hyperlipidemia, heart failure, hypertension, and coronary heart disease. 

Helps in Bone Mineralization

Spinach is a good source of Vitamin K, which functions in retaining calcium in the bone matrix, thereby leading to bone mineralization.  Apart from this, other minerals like manganesecopper, magnesium, zinc, and phosphorus also help in building up strong bones. This, in turn, can prevent an individual from developing osteoporosis. These minerals are also essential for maintaining healthy teeth and nails.

Reduces Risk of Cataracts

The lutein and zeaxanthin present in spinach both act as strong antioxidants, thus preventing the eyes from the harsh effects of UV rays that can lead to cataracts. They also reduce the impact of free radicals, which can be a major cause of cataracts and other eye conditions. 

Boosts Metabolism

The amount of protein found in spinach is impressive for any vegetable, and they are easily broken down by enzymes into amino acids that are essential to humans. The re-formed mammal proteins aid in muscle development and growth. They also increase our body’s ability to heal wounds and provide a boost to our entire metabolism, encouraging all of our organs to function at their optimal level.

Acts as Anti-ulcerative

Spinach and some other vegetables have the ability to protect the mucous membrane of the stomach, thereby decreasing the occurrence of gastric ulcers. 

Prevents Atherosclerosis

Atherosclerosis is caused due to the hardening of the arteries. A pigment called lutein that is found in spinach has been shown to reduce the occurrence of atherosclerosis, heart attacks, and strokes

Helps with Fetal Development

Folate found in spinach is needed by a growing fetus for proper development of its new nervous system. Defects like cleft palate or spina bifida may occur due to a deficiency of folate. 

 

5.  Asparagus (Jessimy, 2018)

. Maintains the Level of Homocysteine

Asparagus contains various B vitamins that are important for maintaining adequate levels of the homocysteine hormone. This is produced by the blood whenever amino acids are broken down in the body. These vitamins also help in converting homocysteine into cysteine as part of a normal methylation cycle with takes place in the body.

Protects The Blood Vessels

Asparagus is a good source of B vitamins without which one is in danger of suffering from a deficiency. A deficiency can cause elevated levels of homocysteine in the blood which pose a risk of damaging the blood vessels. There is also a risk of developing other cardiovascular disorders such as venous thrombosis and atherosclerosis.

Regulates the Blood Sugar Level

The soluble fiber and antioxidants packed with asparagus can prevent the risk of type-2 diabetes. Soluble fiber regulates the amount of glucose that is absorbed within the intestine. The antioxidants help in reducing the inflammation that is associated with diabetes. Asparagus also contains minerals that directly affect the pancreatic cells that are in charge of regulating insulin secretion.

Good For Skin

The niacin in asparagus is a compound which can get rid of the most severe cases of acne. It also aids in reducing irritation and redness that is caused by acne scars. The antioxidants it contains are capable of fighting harmful radicals that wreak havoc in the body and cause the skin cells to age quickly.

Alleviate Menstrual Symptoms

Premenstrual syndrome, cramps, and mood swings are all uninvited guests that accompany a woman’s monthly menstrual period. The Vitamin K and Calcium content in asparagus are exceptional and can alleviate these symptoms. While vitamin K combats painful cramps by reducing excessive clotting of blood, calcium aids in reducing bloat, headaches and sudden change of mood.

Improve Fertility

The vitamin E contained in asparagus has been found to improve sex cells within the bodies of both males and females. It helps in thickening the uterine lining, readying it for plantation and also keeps sperm cells healthy by lipid peroxidation.

Cure For A Hangover

Symptoms of a hangover include nausea, fatigue, exhaustion and dehydration which can be cured by a serving of asparagus. The leaves and shoot of the sprout can help in reducing the toxicity in the liver that occurs after excessive alcohol consumption as well.

Better Eyesight

Asparagus contains essential B vitamins that are helpful in retaining healthy eyesight. Studies have found that this group of vitamins has properties that allow them to prevent macular degeneration effectively is associated with age. There is also evidence of its ability to prevent cataracts from forming in the eye.

Reduce Inflammation Caused By Rheumatism

Rheumatic arthritis is highly common among seniors, and it is characterized by inflammation, joint pain and inhibited movement. Niacin is often prescribed to reduce this pain, but an intake of asparagus can provide the necessary amount without inducing harmful side effects that medication does. Its properties also help in reducing the swelling and aching of the joints.

Prevent Tuberculosis

Caused by infectious bacteria that target the lungs, tuberculosis gives births to symptoms such as vomiting, fatigue and even coughing blood. The roots of asparagus are helpful in treating lung-related diseases such tuberculosis and bronchitis.

Reduce Risk of Neurodegenerative Disease

Neurodegenerative diseases such as Alzheimer’s or dementia can be extremely stressful not only for the sufferer but their family as well. An addition of asparagus to one’s diet can lessen the risks of developing such a disease because of the folate content that it contains. It plays a role in producing serotonin as well, which is important to ensure proper cognitive and behavioral development.

Treats Symptoms of Epilepsy

The main symptoms of the neurological disease epilepsy are the painful seizures. The spasms that are suffered by the individual are very painful and limit the control that they have on their body. Asparagus has been treated like an herbal remedy for epileptic seizures, and this use is dated back to the tribal communities that knew of this benefit.

Increase Cell Production

The copper in asparagus helps in the crucial process of oxygenating the blood, and a disruption in the process is what causes stunted growth and slow metabolism. An intake of asparagus can fight off improper oxygenation of red blood cells and reduce the symptoms of malnourishment.

Lower Cholesterol Levels

The dietary fiber and niacin in asparagus can help in reducing levels of harmful cholesterol. An intake of the sprout can improve blood profile and lead to lower risks or cardiovascular disease as a result.

Increased Energy Levels

Potential risks of eating grapefruit

Okay, so it’s pretty obvious that eating grapefruit on the reg is hugely beneficial to the body. However, there’s a catch. Grapefruit can interfere with an enzyme that metabolizes a wide variety of drugs, allowing more of the drug to make its way into the bloodstream and increasing the risk of side effects and even overdose. This isn’t a niche issue; a 2012 study found that 85 medications ranging from OTC antihistamines to prescription blood pressure medications could be affected by grapefruit. “Taking one tablet with a glass of grapefruit juice is like taking five tablets with water,” a pharmacologist told NPRin 2012.

Mommy & Me

Tuesdays

10:00 am

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6.  Tomatoes (Cynthia Sass, 2018)

Tomatoes are a great source of vitamins

They protect heart health

Improve you vision

Boost digestive health

Help with diabetes management

Guard skin health

Protect against cancer

 

7.  Kale (Lewis, n.d.)

Kale is great for digestion.

Kale is high in iron.

Kale is high in Vitamin K. Kale is filled with powerful antioxidants.

Kale is a great anti-inflammatory food.

Kale is great for cardiovascular support.

Kale is high in Vitamin A.

Kale is high in Vitamin C.

Kale is high in calcium.

Kale is a great detox food.

 

8.  Kiwi (Gotter, 2016)

Helps treat asthma.

Aids digestion.

Boosts immune system.

Helps prevent sickness.

Manages blood pressure.

Reduces blood clotting.

Protects against vision loss.

Potential risks.

 

9.  Blackberries (McDermott, 2017)

They're packed with vitamin C.

They're high in fiber.

Great source of vitamin K.

High in manganese.

May boost brain health.

Helps support oral health.

 

10.  Cherries (Borreli, 2013)

Helps With Arthritis And Inflammatory Conditions.

Helps Lower Blood Sugar Levels In People With Diabetes.

Helps Lower The Risk Of Heart Disease.

Helps Lower The Risk Of Colon Cancer.

Helps Improve Memory.

Helps You Get A Good Night's Sleep.

 

11.  Limes (Natalie Butler, 2018)

Promotes consumption of water.

Helps improve diet.

May aid digestion.

Reduces cancer chances.

Improves skin quality.

Promotes weight loss.

Improves immune system.

Reduces risk of heart disease.

 

12.  Pineapple (Szalay, 2018)

Immune system support.

Bone strength.

Eye health.

Pineapples can help reduce the risk of macular degeneration.

Aides Digestion.

Anti-Inflammatory benefits.

Blood Clot reduction.

 

13.  Apple (15 Surprising Health Benefits of Apples That’ll Have You Eating One (Or More) A Day, n.d.)

Whiter, healthier teeth

Avoid Alzheimer’s

Protect against Parkinson’s

Curb all sorts of cancers

Decrease your risk of diabetes

Reduce cholesterol

Get a healthier heart

Prevent gallstones

Beat diarrhea and constipation

Neutralize irritable bowel syndrome

 

 

14.  Pomegranate (TNN, 2017)

Protects us from free radicals.

It thins your blood.

Prevention of atherosclerosis.

It acts like an oxygen mask.

It prevents arthritis.

Fights erectile dysfunction.

Fights heart disease and prostate cancer.

Pomegranate is loaded with beneficial nutrients.

 

15.  Mango (Sengupta, 2018)

Helps in digestion. Promotes Healthy Gut.

Boosts Immunity.

Promotes eye health.

Lowers Cholesterol.

Clears the Skin.

Diabetic freindly.

Aids Weight Loss.

 

16.  Strawberries (10 HEALTH AND WELLNESS BENEFITS OF STRAWBERRIES, n.d.)

Improves immune functioning

Lowers blood pressure

Treats symptoms of arthritis and gout

Offers protection against cancer

Promotes healthy eyesight

Regulates blood sugar

Lowers risk of stroke

Helps regulate mood

Alleviates allergy symptoms

Promotes skin vitality

 

17.  Durian (Shrikant, 2018)

A good source of energy.

Acts as a natural anti-depressant.

For healthy bones and teeth.

Aids in delaying aging.

For a healthy digestive system.

Maintaining blood sugar levels.

Maintaining blood pressure levels.

Beneficial for Anaemic patients.

 

18.  Cranberries (ESTRADA, 2018)

Cranberries can help prevent urinary tract infections.

They can improve your digestion.

They may reduce bad cholesterol.

They can help prevent gum disease.

They could boost your immune system.

19.  Olives  (Health24, 2015)

Olives eliminate excess cholesterol in the blood. 
Olives control blood pressure. 
Olives are a source of dietary fibre as an alternative to fruits and vegetables. 
Olives are a great source of Vitamin E
Olives act as an antioxidant, protecting cells
Olives reduce the effects of degenerative diseases like Alzheimer's, benign and malignant tumours, including less serious varicose veins and cavities 
Olives help prevent blood clots that could lead to a myocardial infarction or deep vein thrombosis (DVT) 
Olives protect cell membranes against diseases like cancer 
Olives are a great protection against anaemia 
Olives enhances fertility and reproductive system 
Olives play an important role in maintaining a healthy immune system, especially during oxidative stress and chronic viral diseases 
And just in case these benefits weren’t enough, they are also a great aphrodisiac.
Olives are nutritious and rich in mineral content as sodium, potassium, magnesium, iron, phosphorus and iodine
Olives provide essential vitamins and amino acids.
Olives contain oleic acid, which has beneficial properties to protect the heart. 
Olives contain polyphenols, a natural chemical that reduce oxidative stress in the brain. So by eating a daily serving of olives helps improve your memory by up to 25%. 
Just one cup of olives is a great source of iron – 4.4mg.

20.  Oranges

21.  Bananas

22.  Grapes

23.  Guava

24.  Brussel Sprouts

25.  Artichoke

26.  Bell Pepper

27.  Peaches

28.  Green Peas

29.  Swiss Chard

30.  Red Cabbage

31.  Collard Greens

32.  Mustard Greens

33.  Celery

34.  Beets

 35.  Dandelion Greens

36.  Onions

37.  Eggplant

38.  Pears

39.  Zucchini

40.  Sea Vegetables

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