*Bananas - A naturally sweet fruit that can be harvested year around. One of our best sources of potassium and vitamin B6 (pyridoxine), bananas may help prevent high blood pressure and may protect against type 2 diabetes. They can also help improve your body's ability to absorb calcium, promoting bone health.
*Collard Greens (a hardy cabbage with dark green curly leaves and no heart) - High in vitamins K, A, and C, collard greens are one of the most popular and most healthy Southern vegetable traditions. This leafy green offers several nutrients as part of the %DV serving you should get. These include manganese, folate, calcium, fiber, potassium, vitamin E, omega 3 fatty acides, and zinc.
*Wheat and Bran - Unless you live on a wheat farm in Kansas, your best source for this valuable grain is breads, pasta, crackers, and cereals. In its most natural unrefined state, wheat contains important nutrients. To receive the full benefit from wheat, it is important to choose wheat products made from whole wheat flour rather than those that are refined. Be sure to select 100% whole wheat products. These foods retain the bran and the germ, a very good source of dietary fiber and manganese.
*Cabbage - Cabbage is a worldwide staple vegetable available year around. Cabbage is high in vitamins K, C, B1 (thiamine), B2 (riboflavin), fiber, folate, and manganese. Research has shown that cruciferous vegetables such as cabbage lowers the risk of prostate and colorectal cancer. Choose cabbage heads that are firm with shiny, crisp, and colorful leaves. While outer leaves are green and inner leaves are whiter, they should all be free of cracks, bruises and blemishes.
*Apples - "An apple a day..." This old statement still holds true and this versatile fruit is packed full of fiber and vitamin C. Apples contain both insoluble and soluble fiber which are critical in lowering cholesterol levels and reducing the risks for stroke and heart attack. Eating apples with their nutritional peels left on, can stabilize bowel movements and help relieve constipation. The all important peel contains concentrations of special antioxidant compounds that may assist in the prevention of a number of chronic diseases.
*Bean Plant - Rich in soluble fiber, protein, and iron -- lima beans can be a great complimentary vegetable for baked chicken and rice dishes. The high fiber content in these legumes prevent blood sugar levels from rising too rapidly after a meal, making them an especially good choice for people with diabetes. Lima beans' rich supply of magnesium and folate contribute to good cardiovascular health, and their high protein value can act as a replacement for red meat dishes in your diet.
*Salmon - We all know that fish is much better for you than steaks and pot roast. Dozens of fish and seafood dishes like salmon provide invaluable amounts of omega-3 fatty acids. Salmon contains two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) -- both of which are excellent for promoting a healthy heart by preventing erratic heart rhythms and making blood less likely to clot inside arteries. Eating salmon, as little as twice a month, may protect against ischemic stroke (a stroke caused by lack of blood supply to the brain), colorectal cancer, and prostate cancer.
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