Avocados contain both mono and polyunsaturated “good” fats, contain antioxidants that enhance your immune response and aid in metabolizing vitamin A. The phytonutrients in avocados are thought to prevent many chronic diseases. Avocados are cholesterol-free and are high in fiber, potassium, vitamin E, B-vitamins, and folic acid. Avocados are a fruit that is great for fresh, in dips, grilling, and more.
Kiwi fruit is packed with more Vitamin C than that of an orange. Kiwi contains numerous phytonutrients as well as well-known vitamins and minerals that promote your health. They are Vitamin K, copper, fiber, Vitamin E, potassium, manganese, and folate. Kiwis are also known to be low in calories. Other possible health benefits of kiwis include maintaining healthy skin tone and texture, reducing blood pressure and preventing heart disease and stroke.
Onions contain an anti-oxidant called Quercetin that helps protect against cataracts, heart disease, and prevent Osteoporosis. They are also known to be a good source of Vitamin C which boosts the immune system and prevents cancer. Sweet onions may also provide some protection against developing stomach cancer. Onions are great for steaming, baking, grilling, roasting and more.
Pepper contain Vitamin C which powers the immune system and keeps skin youthful. The highest amount of Vitamin C is in the red pepper variety. They also contain certain enzymes such as Lutein that protects eyes from cataracts and macular degeneration later in life. As well as reduce “Bad” cholesterol, controls diabetes, and brings relief from pain and eases inflammation. Peppers are great for stuffed, grilled, fire roasted and more.
Potatoes provide iron and niacin and are low in sodium and cholesterol. They contain nearly half of the daily recommended allowance of vitamin C. Also, a great source of potassium and fiber and are fat free. Potatoes are a vegetable and are great when baked, roasted, mashed, grilled, sautéed and more.
Sweet Potatoes are a good source of beta carotene, vitamin C, and vitamin E. One medium sweet potato has 4 times the daily recommended allowance of vitamin A and is a great source of dietary fiber and is fat free. Sweet Potatoes are a vegetable and are great eaten raw, pureed, juiced, fried, baked, and steamed.
Tomatoes are best when picked ripe and contain most of their vitamins when ripe. They are a good source of vitamin C and A. Their red pigment contains an antioxidant called beta carotene. The more brilliant red they are the more antioxidants they contain. Tomatoes contain high water content and are low in calories and can reduce risk of heart disease. Tomatoes are a fruit and are consumed raw, cooked, in sauces, or juiced.
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