Swiss Cheese
Four cubes of Swiss cheese provide 476 mg of calcium and 26 IU of vitamin D. Vitamin D has also been associated with a decrease in the risk of pancreatic, prostate, and testicular cancers. A study in the Journal of the National Cancer Institute found that men with higher blood levels of vitamin D had a 17 percent reduction in total cancer incidence and a 29 percent reduction in total cancer deaths.
Carrots
Carrots are one of the richest sources of pro–vitamin A carotenoids, plant compounds that provide color and function as antioxidants. Just a quarter cup of shredded carrots provides 2,279 mcg of beta-carotene and 4,623 IU of vitamin A. According to a study in the journal Thorax, beta-carotene can slow the age-related decline of lung power. Vitamin A has also been shown to improve vision, bone growth, and cell division; help regulate the immune system; and decrease the risk
of lung cancer.
Extra-Virgin Olive Oil and Balsamic Vinegar
One tablespoon of olive oil delivers 10 grams of mono unsaturated fat. Research shows that men with diets high in mono unsaturated fat have higher testosterone levels than those who don’t. Antioxidant-rich balsamic vinegar can improve vascular function when ingested with a high-fat food like olive oil, which contributes to a reduction in the risk of heart disease.
disease-fighting power: Adding olive oil to red, green, orange, or yellow fruits and vegetables increases the amount of heart-saving, cancer-fighting, vision-boosting, immune-repairing, bone-strengthening vitamins such as A, E, and K, as well as carotenoids.
Sunflower Seeds and Flax seeds
One tablespoon of sunflower seeds provides 8.35 mcg of selenium. Harvard researchers discovered that men with high levels of selenium have a 49 percent lower incidence of advanced prostate cancer than those with the lowest levels. One tablespoon of flax seeds will give you 2.3 grams of omega-3 fatty acids, which are linked to reduced risk of heart disease, Alzheimer’s, and depression. They have also been shown to inhibit cancer-cell growth.
Almonds
One tablespoon of almonds provides 2.2 grams of alpha-tocopherol, a type of vitamin E, which reduces the risk of Alzheimer’s, according to a National Institute on Aging study. Another study showed that people who were clinically depressed had lower levels of alpha-tocopherol than their happy peers. Vitamin E also fights free-radical damage.
Tomatoes
Four cherry tomatoes will give you 1,748 mcg of lycopene. A study in the Journal of the National Cancer Institute found that increasing dietary lycopene intake to 30 mg reduces oxidative DNA damage to prostate tissues and decreases PSA levels.
Chunk Light Tuna
Tuna, one of the best sources of protein, contains no trans fat, and a three-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat. University of Rochester researchers determined that niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone.
Red-Leaf Lettuce
Four leaves of red-leaf lettuce contain 1,213 mcg of antioxidants, 96 mcg of vitamin K (which has been shown to maintain bone mass), and 1,172 mcg of the carotenoids lutein and zeaxanthin. The National Institutes of Health found that lutein and zeaxanthin can decrease your risk of developing macular degeneration by 43 percent.
To Summarize; All of these foods need to be in your kitchen, on your grocery list and kept in stock.
List-Almonds, Balsamic Vinegar, Broccoli, Carrots, Chunk Light Tuna, Extra Light Virgin Olive Oil, Flax Seeds, Red Kidney Beans, Red Leaf Lettuce, Spinach, Sunflower Seeds, Swiss cheese, Tomatoes, Yellow Bell Peppers
Stumble it!