14 Power Foods!

1) Nutritional Yeast

      1/4 cup mixed into anything from Orange Juice to soups or baked goods contains more Vitamin B1 than 27 lbs. of extra-lean hamburger or 45 slices of B1-enriched bread.
      It also contains more folic acid than 12 cups of green peas. It is equally high in the other B Vitamins as well as being an excellent source of iron, calcium, selenium, and zinc.
      It is an easy way for vegans to ensure their RDA of B12.


2) Broccoli

      Loaded with Vitamin C, beta carotene, fiber, calcium, potassium, and folic acid. It also contains a group of compounds called "indoles" that help prevent cancer.


3) Brown Rice

      Puts "enriched" white rice to shame. 1 cup contains 45 grams of complex carbohydrates and more than 3 grams of fiber. It is also mineral rich--including magnesium, selenium, the B Vitamins, iron and zinc.
      Helps reduce LDL cholesterol with the compound oxyzanol--lowering the risk for developing heart disease.


4) Cantaloupe

      1 cup is low-calorie, low-fat, full of antioxidants Vitamin C and beta carotene.


5) Carrots

      2 carrots contain more tan 24mg of beta carotene, 5 grams of fiber, and some folic acid, Vitamin C, iron, magnesium and selenium.


6) Kidney Beans

      1 cup adds complex carbohydrates, 1/2 the day's need for fiber and folic acid, and ample amounts of iron, calcium, magnesium and zinc.
      Also contains compounds called saponins that lower blood cholesterol--reducing the risk for heart disease.


7) Lentils

      10 grams of fiber, day's need of folic acid, 40% women's/70% men's need of iron, substantial amounts of magnesium, potassium, zinc, Vitamin E, and B Vitamins.


8) Mango

      Full of antioxidants beta carotene, Vitamin C and fiber.


9) Orange Juice

      Vitamin C, folic acid, calcium, magnesium and B Vitamins--helps the body absorb iron.
      Diluted w water is a great way to replenish fluids after a workout.


10) Red Bell Pepper

      9 times the beta carotene and 2 times the Vitamin C of green peppers


11) Spinach

      2 cups = 4 grams of fiber, more than half the day's need for folic acid, calcium equivalent to 1/2 cup of milk, iron, magnesium, potassium, Vitamin C.

    
12) Sweet Potatoes

      More fiber and loads more beta carotene than white or red potatoes. Vitamins C and E and calcium.


13) Wheat Germ

      "Gold Nugget of Nutrition" "Closest thing to Perfect Food"
      1/2 cu = 8g fiber, 25-100% daily need of B vitamins, high in protein, Vitamin E, magnesium, iron, selenium, potassium and zinc.


14) Whole Wheat Bread

      Compared to "enriched" white bread, it has 96% more Vitamin E, 82% more B6, 78% more fiber and magnesium, 72% more chromium, 58% more copper, 52% more zinc, 37% more folic acid.


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All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.