30 Power Foods
Power foods are items that you should include in your diet that give you:
- The richest amounts of nutrients
- The fewest amounts of calories
- The most health benefits
- Decrease your risk of heart disease
| VEGETABLES | NUTRIENTS PROVIDED |
| Asparagus | B6, Folate, Fibre |
| Peppers | B1, B2, B6, Folate, C, Fibre |
| Pak Choy | B6, C, K, Calcium, Fibre |
| Broccoli | B6, C, E, K, Folate, Fibre |
| Carrots | A, C, Fibre, Carotenoids |
| Garlic, Onions, Leeks, Shallots | Phytochemicals, Fibre |
| Spinach, Water Cress, Beets | A, B2, B6, C, E, Folate, Calcium, Copper, Magnesium, Potassium, Zinc, Fibre |
| Sweet Potato | A, C, E, Copper, Fibre |
| Tomato | A, C, E, Potassium, Fibre |
| Acorn / Butternut Squash | A, B1, B6, C, Folate, Calcium. Copper, Magnesium, Potassium, Fibre |
| PROTEIN | |
| Tuna | B12, D, Niacin, Selenium, Omega-3 Fatty Acids |
| Salmon | B6, B12, D, Phosphorous, Potassium, Selenium |
| FRUIT | |
| Apples | C, Fibre, Flavonoids |
| Apricots | A, C, E, K, Fibre |
| Bananas | B6, C, Magnesium, Potassium, Fibre |
| Berries | C, Folate, Manganese, Potassium, Fibre |
| Cantaloupe | A, B6, C, Folate, Potassium, Fibre |
| Citrus | A, B6, C, Folate, Potassium, Fibre |
| Kiwi | C, E, Magnesium, Potassium, Fibre |
| Papaya | A, C, E, Folate, Calcium, Magnesium, Potassium |
| Peaches | C, E, K, Fibre, Potassium |
| SOY FOODS | |
| Soy Milk & Cheese | B1, B12, D, Niacin, Folate, Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc |
| Soy Nuts | Folate, Magnesium, Manganese, Phytoestrogens |
| Tofu | B1, Niacin, Folate, Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Zinc |
| GRAINS | |
| Barley | A, B12, Fibre, Niacin, Copper, Iron, Magnesium, Manganese, Selenium, Zinc |
| Flax Seed | Fibre, Iron, Omega-3 Fatty Acids |
| Oatmeal | Fibre, Magnesium, Manganese, Potassium, Zinc |
| Wheat Germ | B1, E, Niacin, Folate, Magnesium, Manganese, Potassium, Zinc |
| LEGUMES | |
| Black Beans | B1, Folate, Copper, Iron, Magnesium, Manganese, Potassium, Zinc |
| Kidney Beans | B1, Niacin, Folate, Iron, Magnesium, Manganese, Potassium, Zinc, Omega-3 Fatty Acids |
| Lentils | B1, B6, Fibre, Niacin, Folate, Iron, Magnesium, Manganese, Potassium, Zinc |
Nutrients Explained:
A: Helps keep eyes & skin healthy, also has antioxidant properties neutralising free radicals that cause cell damage
B1: Essential for the nervous system, cardiovascular & muscle function
B2: Works with other vitamins in the B complex to process calories, essential for growth & promotes healthy skin & good vision
B6: Helps the brain function & convert protein into energy
B12: Keeps your central nervous system healthy & works with folic acid to produce healthy red blood cells
C: Helps to prevent cell damage, promote healthy gums & teeth & strengthen the immune system. Helps delay aging by neutralising free radicals
Calcium: Essential for strong bones, also helps with weight loss & protects your heart
Carotenoids: Type of photochemical with a strong antioxidant effect. Protects against cancers & heart disease & contributes to healthy eyes
Copper: Assists in proper growth, also for healthy eyes, hair & connective tissue
D: Helps the body absorb & use calcium. It aids bone & tooth formation & helps prevent osteoporosis
E: Contributes to a healthy circulatory system, aids blood clotting & healing. Powerful antioxidant by neutralising free radicals along with vitamins A & C
Flavonoids: A photochemical with strong antioxidant properties to protect against cancel & heart disease
Folate: Especially beneficially for women (even more so when pregnant) Benefits mostly the brain & is also associated with protecting against cancer of the cervix
Fibre: Helps to lower cholesterol & reduce constipation. Helps aid weight loss & keeps your digestive system healthy
Iron: Aid proper growth, helps produce red blood cells & the blood carry oxygen to bodily organs
K: It essential for blood clotting. Plays an important role in kidney function, bone growth & repair
Magnesium: Maintain bodily nerves, muscles & bones. Vital for maintaining a normal heart beat, maintains sugar levels & helps protect against osteoporosis
Manganese: Aids the formation of connective tissue, bones, blood clotting & plays a role in fat & carbohydrate metabolism
Niacin: Helps lower cholesterol & can reverse the progression of atherosclerosis
Omega-3 Fatty Acids: Special type of fat which helps to boost the immune system, limit blood clots & protect against heart attacks
Potassium: Helps reduce the risk of stroke, blood pressure, anxiety & stress. Helps with metabolism & the nervous system
Phosphorous: Benefits include bone formation, digestion, excretion, protein formation, hormone balance & cell repair
Phytochemicals: A plant chemical that helps to boost the immune system
Phytoestrogens: A photochemical thought to inhibit oestrogen-related cancers, relieve symptoms of menopause & help protect against osteoporosis
Selenium: An antioxidant delays or prevents the onset of cancer, helps proper thyroid function, promotes the immune system & helps with anti-aging
Zinc: Aids proper function of the immune system, digestion, control of diabetes, improves stress levels, wound healing & healthy hair.
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