provide the same superior nutrition that the whole, fresh fruit does. One to two guavas a day is a good goal.
7. Beans
What: Beans are a miracle food. If you think of fiber, protein, and antioxidants and immediately think whole grains, meat, and fruit, think again – beans offer all three in a single package. Beans are a great source of dietary fiber, protein, and iron. They also contain the amino acid tryptophan; foods with high amounts of tryptophan can help regulate your appetite, aid in sleep, and improve your mood. Many are also rich in folate, which plays a significant role in heart health.
Helps To Heal/Prevent: High cholesterol, elevated blood sugar, digestive disorders (including food poisoning and diarrhea), laryngitis, kidney stones, edema, rheumatism, breast and colon cancer, type 2 diabetes and high blood pressure. Chinese medicine even uses various types of beans to help treat alcoholism!
How Much: Aim for a minimum of two servings of beans per week.
6. Watercress
What: Not only is watercress extremely nutritious, it’s about as close as you can get to a calorie-free food. Calorie for calorie, it provides four times the calcium of two percent milk. Ounce for ounce, it offers as much vitamin C as an orange and more iron than spinach. It’s packed with vitamin A and has lots of vitamin K, along with multiple antioxidant carotenoids and protective phytochemicals.
Helps To Heal/Prevent: Cancer, macular degeneration, a weakened immune system, bone disorders, tumors, poor vision, gas, jaundice, urinary disorders, sore throat, mumps and bad breath.
How Much: Eat watercress daily if you can – raw if possible, such as in place of lettuce. In some regions, it’s more widely available during the spring and summer, when it’s cultivated outdoors. But you can also generally find it year-round in many grocery stores and at your local farmer’s market.
5. Spinach
What: You already knew spinach was good for you, but did you know just how good? Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron.
Helps To Heal/Prevent: Eye disease and vision loss, macular degeneration, heart attacks, brain disorders (including dementia), colon, prostate and breast cancer, heart disease, stroke, inflammation, bone disorders.
How Much: Fresh spinach (organic whenever possible) should be a daily staple in your diet. It’s available in practically every grocery store, no matter where you live, it’s easy to find year-round, and you’d be hard-pressed to find