The University of California, Berkley has a Wellness Letter that has published what researchers call “the top ten nutrients for reducing cancer and heart disease”. Below is a very helpful list of the nutrients and the best foods to find them in. You will notice a very clear pattern here – that the same foods appear on many if not all the lists. These are the foods to gravitate towards and whenever possible, buy them organic; food that has not been exposed to pesticides or other unnatural processes, is best for our immune system and nutrition

Vitamin C –
Red Peppers – organic is preferred as they can have pesticides in lareg amounts on them
Orange Juice – a fresh orange is best
Broccoli, chopped and steamed
Apples and fresh apple juice
Green peppers – organic is best with peppers due to pesticides
Brussel Sprouts, steamed
Grapefruit juice
Cranberries fresh
Papaya slices
Strawberries, fresh and preferrably organic due to pesticides

Folacin –
Beans – cooked
Spinish, fresh
Oatmeal
Asparagus
Avacado
Green Peas
Brussel sprouts
Wheat germ
Broccoli, choppedand steamed
Corn kernels

Vitamin B6 –
Tuna, fresh
Potatoe, bakes with skins
Banana
Salmon, fresh
Chicken or turkey, cooked
Prune juice
Pork, well cooked
Avacado
Beef, well cooked
Sweet Potatoe, slow baked

Beta Carotene –
Sweet Potatoe, slow baked
Collard Greens, cooked
Carrots
Cantaloupe
Squash, winter
Apricots, fresh
Pumpkin, fresh
Kale, cooked
Spinach, steamed
Mango, sliced

Potassium –
Beet greens
Avacado
Apricots
Beans
Potatoe, baked with skin
Clams cooked
Yogurt, plain, low fat
Fish
Orange juice, fresh
Banana

Selenium –
Brazil Nuts
Tuna, canned
Oysters, cooked
Flounder or sole, cooked
Turkey, cooked
Wheat germ
Brown rice, cooked
Oatmeal, cooked

Calcium –
Sardines, canned
Yogurt, plain low fat
Almonds
Sour cream, non-fat
Collard greens, cooked
Ricotta cheese, part-skim
Parmesan cheese
Milk
Swiss cheese
Salmon, canned with bones

Zinc –
Oysters, eastern
Crab, king
Beef, cooked
Wheat germ
Turkey cooked
Lamb, cooked
Prok, cooked
Cashews or almonds
Beans
Chicken, cooked

Magnesium –
Almonds or hazelnuts
Spincah, cooked
Swiss chard, cooked
Sunflower seeds
Halibut or markrel
Tofu
Wheat bran
Rice, brown, cooked
Avacado
Beans

Fiber –
Beans cooked
Peas, green, cooked
Raspberries
Bulgar, cooked
Rye wafers
Wheat bran
Pasta, whole wheat or rice, cooked
Oat bran, cooked
Squash, acorn
Potato, baked with skin

This is a great list because it has tasty, nutritious and disease preventing foods that most of us enjoy ~

With all good wishes,
Georgianna

Copyright 2010 – G. Donadio