1. Bananas Nutrients: Typical serving size: one medium banana Fiber
Potassium
Tryptophan
Vitamin B6
Vitamin C
Typical serving size: one medium banana
It comes in its own sealed, portable container and is one of the healthiest foods. One banana is about 100 calories and loaded with potassium and fiber with no fat.
Potassium Along with sodium, helps maintain fluid balance; promotes proper metabolism and muscle functions.
Tryptophan is an amino acid needed for normal growth in infants and for nitrogen balance in adults. It is an essential amino acid. This means your body cannot produce it, so you must get it from your diet. The body uses tryptophan to help make niacin and serotonin. Serotonin is thought to produce healthy sleep and a stable mood. In order for tryptophan in the diet to be changed into niacin, the body needs to have enough: Iron, Riboflavin, and Vitamin B6
Vitamin B6: (pyridoxine, pyridoxamine, pyridoxal) Promotes protein metabolism; metabolism of carbohydrates and release of energy; proper nerve function; synthesis of red blood cells. The B Vitamins are often grouped together because they all help your body convert the food you eat to energy. That’s why those with a B vitamin deficiency often feel fatigued! Each one has both a name and a number. One of the water soluble vitamins along with vitamin C. Water soluble are more easily absorbed and very little is stored. Your body excretes the rest.
Vitamin C (ascorbic acid) Strengthens blood vessel walls; promotes wound healing; and iron absorption; helps prevent atherosclerosis; supports immunity; key antioxidant.

2. Bananas Reduces stress, anxiety, and depression Controls HBP
Health Benefits
Health Risk
Reduces stress, anxiety, and depression
Controls HBP
Keeps blood sugar levels steady
Boosts your workouts
Eases teething pain
Combats sleeplessness
Allergic reaction
Reduces stress, anxiety, and depression – bananas contain tryptophan and 30% of your day’s vitamin B6, which helps the brain produce the mellowing serotonin. These will help you get through the day with less stress. Tryptophan will also help to relieve depression and anxiety.
Controls HBP – the potassium in bananas helps to keep your blood pressure down.
Keeps blood sugar levels steady – the vitamin B6 in bananas helps to even out blood sugar levels, helping you to avoid blood-glucose highs and lows.
Boosts your workouts – The natural sugars in bananas give you long lasting energy, while potassium keeps you alert and prevents muscle fatigue.
Eases teething pain- offer babies peeled, frozen banana.
Combats sleeplessness- Tryptophan, the same amino acid that eases stress, can also help induce sleepiness.
Allergic reaction – latex sensitive people may have a reaction to bananas

3. Berries Nutrients: Typical serving size: ½ cup
Anthocyanins (antioxidant)
Ellagic acid (cancer-fighting substance)
Fiber
Folate
Pectin (soluble fiber)
Potassium
Vitamin C
Typical serving size: ½ cup
Powerhouses of healthy nutrients!
Folate (folic acid, folacin) Needed to make DNA, RNA, and red blood cells; important for women before and after pregnancy to prevent birth defects.
Potassium Is a Micromineral. Along with sodium, helps maintain fluid balance; promotes proper metabolism and muscle functions.

4. Berries Allergies Kidney and bladder stones Pesticide residue
Health Benefits
Health Risk
Fights cancer
Lowers diabetes risk
Boosts brain function
Helps cholesterol and blood pressure
Reduces risk of macular degeneration
Prevents birth defects
Relieves constipation
Repairs aging skin
Allergies
Kidney and bladder stones
Pesticide residue
Bowel irritation
Dark stools
Fights cancer – The antioxidants in berries stabilize free radicals, unstable compounds that can damage cells and lead to diseases including cancer.
Lowers diabetes risk – In one study, obese volunteers lowered their diabetes risk by drinking a smoothie loaded with blueberries twice a day. The blueberries increased insulin sensitivity, which helps keep blood sugar levels healthy.
Boosts brain function – Studies show that berries are loaded with valuable antioxidants that can slow down brain aging and enhance your memory. They’re rich in anthocyanins, flavonoids that seem to offer brain benefits.
Helps cholesterol and blood pressure – Adults who ate a cup of berries a day lowered their blood pressure and raised their HDL after 6 weeks. Berries are also rich in pectin, a soluble fiber that can help lower total cholesterol levels.
Reduces risk of macular degeneration – Blueberries are one of the richest forms of antioxidants. One study found that those who ate the greatest amount of fruit were the least likely to develop age-related macular degeneration.
Prevents birth defects – strawberries and raspberries are also a good source of folate.
Relieves constipation – Fiber. Seeds can provide insoluble fiber to help prevent constipation.
Repairs aging skin – The anthocyanins in berries prevent some of the effects of aging, such as skin damage from UV light. The ellagic acid may also help repair skin damage from the sun.

5. Herbs and Spices Aids in digestion Eases inflammation
Health Benefits
Health Risk
Aids in digestion
Eases inflammation
Lowers blood pressure
Fights colds
Protects against cancer
Helps prevent fainting
Allergic reactions
Pesticides

6. Herbs and Spices Type How They Heal Cayenne
Helps break up nasal and sinus congestion
Cinnamon
Aids in digestion; may help fight infection due to anti-inflammatory and antimicrobial properties
Clove
Contains eugenol—may help curb tooth pain
Cumin
May protect eyes and cardiovascular system against diabetes related damage
Mint
Aids digestion by calming upset stomach; relieves gas
Oregano
May improve symptoms of a sinus infection as part of a steam inhalation therapy
Rosemary
May help relieve asthma and allergy symptoms
Thyme
Reduces inflammation and helps fight infection; excellent in mouthwashes and natural cough drops
Turmeric
Has anti-inflammatory compounds that may fight pain and swelling associated with arthritis

7. Nuts and Seeds Nutrients: Typical serving size: 1 oz
Omega-3 fatty acids
Potassium
Calcium
Protein
Fiber
Flavonoids
Selenium
Folate
Vitamin E
Iron
Zinc
Magnesium
Manganese
Typical serving size: 1 oz
Monounsaturated fats
Calcium Builds strong bones and teeth; vital to muscle and nerve function, blood clotting, and metabolism; helps regulate blood pressure.
Iron Needed to produce hemoglobin, which transports oxygen throughout the body.
Magnesium Stimulates bone growth; necessary to muscle and nerve function and metabolism; supports immunity.
Manganese Component of enzymes needed for metabolism; necessary for bone and tendon formation.
Selenium Antioxidant that works to protect cell membranes from oxidative damage. May lower the risk of colorectal cancer, lung cancer, and prostate cancer; may prevent coronary artery disease.
Vitamin E (tocopherols) Protects fatty acids; maintains muscles and red blood cells; important antioxidant. May prevent heart attacks and strokes and lower the risks of death from bladder cancer.
Zinc Instrumental in the metabolic action of enzymes; essential for growth and reproduction; supports immune function.

8. Nuts and Seeds High in fat and calories Allergies Dehydration
Health Benefits
Health Risk
Prevents diabetes
Wards off heart disease
Lowers cholesterol
May help prevent cancer
Boosts energy
Helps alleviate constipation
Fights anemia
Aids in weight loss
Supports a vegetarian diet
High in fat and calories
Allergies
Dehydration
30% - 50% lower risk of heart disease associated with eating nuts several times a week. Chia seeds can cause dehydration due to their stellar ability to soak up water. To prevent them from causing problems in your stomach, soak them in water before eating. Chia seeds are a good source of heart healthy omega-3 fats.
Prevents diabetes – Harvard researchers discovered that women who regularly ate nuts (about a handful five times a week) were 20% less likely to develop type 2 diabetes than those who did not eat them as often.
Wards off heart disease – The Nurses’ Health Study found that women who ate more than 5 oz of nuts per week had a 35% lower risk of heart attack and death from heart disease compared with those who never ate nuts or ate them less than once a month. Part of the reason may come from the high potassium content, which helps lower blood pressure by balancing sodium levels.
Lowers cholesterol -

9. Oats Nutrients: Typical serving size: ½ cup
Beta-glucan (soluble fiber that can help lower cholesterol)
Calcium
Folate
Iron
Manganese
Polyphenols and saponins (antioxidants)
Protein
Thiamine
Vitamin E
Typical serving size: ½ cup

10. Oats Reduces risk of heart disease Manages cholesterol levels
Health Benefits
Health Risk
Reduces risk of heart disease
Manages cholesterol levels
Lowers blood pressure
Prevents diabetes
Helps bowel regularity
Aids weight loss
Blood sugar spike
In 1997, the US Food and drug administration granted the first food-specific health claim for use on oatmeal labels, stating, “Soluble fiber from oatmeal, as a part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Instant oatmeal can cause blood sugar to spike. Whole oats and steel cut oats are not as high on the glycemic load.

11. Spinach Nutrients: Typical serving size: ½ cup cooked, 1 cup raw
Bioflavonoids
Folate
Lutein (antioxidant)
Potassium
Riboflavin
Vitamin A
Vitamin B6
Vitamin C
Vitamin K
Zeaxanthin (antioxidant)
Typical serving size: ½ cup cooked, 1 cup raw
100% of the vitamin E you need every day is in a ½ cup cooked spinach.
FOOD-DRUG WARNING: Spinach may interfere with blood-thinning drugs such as Coumadin or warfarin. Excess vitamin K can counteract the effects of these drugs.

12. Spinach Promotes vision health Can help prevent cancer
Health Benefits
Health Risk
Promotes vision health
Can help prevent cancer
May help prevent birth defects
Boosts bones
Mineral absorption
Mineral absorption issues: High concentration of oxalic acid, which inhibits the absorption of iron, calcium, and other minerals found in spinach. To increase absorption, eat spinach with other foods rich in vitamin C.

13. Vitamins
Roles in Health

14. Fat-Soluble Vitamins Vitamin Role in Health Vitamin A
(from retinols in animal products or beta-carotene in plant foods)
Prevents night blindness; needed for growth and cell development; maintains healthy skin, hair, and nails, as well as gums, glands, bones and teeth; may help prevent lung cancer.
Vitamin D
(calciferol)
Necessary for calcium absorption; helps build and maintain strong bones and teeth.
Vitamin E
(tocopherols)
Protects fatty acids; maintains muscles and red blood cells; important antioxidant.
Vitamin K
Essential for proper blood clotting.

15. Water-Soluble Vitamins
Role in Health
Biotin
Energy metabolism.
Folate
(folic acid, folacin)
Needed to make DNA, RNA, and red blood cells; important for women before and after pregnancy to prevent birth defects.
Niacin
(vitamin B3, nicotinic acid, nicotinamide)
Needed to metabolize energy; promotes normal growth; large doses lower cholesterol
Pantothenic Acid
(vitamin B5)
Aids in energy metabolism; normalizing blood sugar; and synthesizing antibodies, cholesterol, hemoglobin, and some hormones.
Riboflavin
(vitamin B2)
Essential for energy metabolism; aids in adrenal function; supports normal vision and healthy skin.

16. Water-Soluble Vitamins cont.
Role in Health
Thiamine
(vitamin B1)
Energy metabolism; helps maintain normal digestion, appetite, and proper nerve function.
Vitamin B6
(pyridoxine, pyridoxamine, pyridoxal)
Promotes protein metabolism; metabolism of carbohydrates and release of energy; proper nerve function; synthesis of red blood cells.
Vitamin B12
(cobalamins)
Needed to make red blood cells, DNA, RNA, and myelin (for nerve fibers).
Vitamin C
(ascorbic acid)
Strengthens blood vessel walls; promotes wound healing; and iron absorption; helps prevent atherosclerosis; supports immunity; key antioxidant.

17. Minerals
Roles in Health

18. Macrominerals Mineral Role in Health Calcium
Builds strong bones and teeth; vital to muscle and nerve function, blood clotting, and metabolism; helps regulate blood pressure.
Magnesium
Stimulates bone growth; necessary to muscle and nerve function and metabolism; supports immunity.
Phosphorus
Helps maintain strong bones and teeth; component of some enzymes; essential for proper metabolism.

19. Microminerals Mineral Role in Health Chromium
Works with insulin to metabolize glucose.
Copper
Promotes iron absorption; essential to red blood cells, connective tissue, nerve fibers, and skin pigment; component of several enzymes.
Flouride
Helps maintain strong bones and teeth.
Iodine
Necessary to make thyroid hormones.
Iron
Needed to produce hemoglobin, which transports oxygen throughout the body.
Manganese
Component of enzymes needed for metabolism; necessary for bone and tendon formation.

20. Microminerals cont. Mineral Role in Health Molybdenum
Component of enzymes needed for metabolism; instrumental in iron storage.
Selenium
Antioxidant that works to protect cell membranes from oxidative damage.
Zinc
Instrumental in the metabolic action of enzymes; essential for growth and reproduction; supports immune function.
Chloride
With sodium, maintains fluid balance and normal cell functions.
Potassium
Along with sodium, helps maintain fluid balance; promotes proper metabolism and muscle functions.
Sodium
With potassium, regulates the body’s fluid balance; promotes proper muscle and nerve function.

21. Antioxidants Antioxidant Function Vitamin C
May lower your risk of cardiovascular disease and certain kinds of cancer.
May also protect against cataracts and gout; promotes wound healing and iron absorption; supports immunity.
Vitamin E
May prevent heart attacks and strokes and lower the risks of death from bladder cancer.
Carotenoids
Beta-carotene
Helps prevent night blindness and macular degeneration. May protect against certain types of cancer. Maintains healthy skin, nails, hair, gums, glands, bones, and teeth.
Lutein, Zeaxanthin
Protects against cataracts and age-related macular degeneration
Lycopene
May protect against cancer, including prostate, stomach, and lung cancer
Vitamin C Function: May lower your risk of cardiovascular disease (by strengthening blood vessel walls and preventing atherosclerosis) and certain kinds of cancer. May also protect against cataracts and gout; promotes wound healing and iron absorption; supports immunity.
Vitamin E Function: May prevent heart attacks and strokes and lower the risks of death from bladder cancer.
Beta-carotene—helps prevent night blindness and age-related macular degeneration. May protect against certain types of cancers, especially lung cancer; maintains healthy skin, nails, hair, as well as gums, glands, bones, and teeth.
Lutein, Zeaxanthin Protects against cataracts and age-related macular degeneration
Lycopene May protect against cancer, including prostate, stomach, and lung cancer

22. Antioxidants Antioxidant Function Flavonoids Anthocyanidins
May protect against cancer and heart disease; may slow signs of aging
Hesperidin
May reduce risk of heart disease and cancer
Isoflavones
May lower the risk of heart disease, breast cancer, and osteoporosis
Quercetin
May help lower the risk of cancer and heart disease; may help lower high blood pressure and high cholesterol
Selenium
May lower the risk of colorectal cancer, lung cancer, and prostate cancer; may prevent coronary artery disease.
Coenzyme Q10
May help protect against heart disease
Anthocyanidins May protect against cancer and heart disease; may slow signs of aging
Hesperidin May reduce risk of heart disease and cancer
Isoflavones May lower the risk of heart disease, breast cancer, and osteoporosis.
Quercetin May help lower the risk of cancer and heart disease. May help lower high blood pressure and high cholesterol.
Selenium May lower the risk of colorectal cancer, lung cancer and prostate cancer. May prevent coronary artery disease.
Coenzyme Q10 May help protect against heart disease