Nine Healthiest (and easiest) Vegetables that You Need in Your Prairie Garden

Nine Healthiest (and easiest) Vegetables that You Need in Your Prairie Garden

 1. Radish

 The radish is one of the easiest vegetables to grow in your garden.
It thrives in all climates, all year round in temperate zones. The radish mature quickly, from seed to eating in as little as 4 or 5 weeks and  rarely have any pest or disease problems.
 Radishes have a history of being effective when used for liver disorders.
They contain a variety of sulfur-based chemicals that increase the  flow of bile.
Helping to maintain a healthy gallbladder and liver, and  improve digestion.

Radishes also contain a large number of cancer-protective properties.
All variety of radishes are an excellent source of vitamin c with the leaves containing almost six times the vitamin C content of their  root, as well as being a good source of calcium.

 2. Leafy Greens: Kale, Spinach, Swiss chard, Lettuces

 Kale is wonderful in the prairie garden as it is not fussy about soil conditions and very rarely troubled by pests.
 It is tolerant of both heat and frost and has been harvested in the  snow.
Kale is a vegetable that has reached superfood status because of its nutrient qualities including vitamin C, A, K and very high amounts of calcium.
 It has strong anti-inflammatory properties, is known to be effective against cancers, and strengthens cardiovascular health.

 Spinach is easy to grow and thrives in cooler temperatures.
It is one of the few leafy greens that tolerate partial shade.
 However, it must be watered well during hot spells.
 Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.
One cup of this vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folic acid your body needs and nearly 40 percent of your magnesium requirement.
It is a good, very good or excellent source  of more than 20 different measurable nutrients, including dietary fiber, calcium and is 40% protein.

Spinach contains more than a dozen individual flavonoid compounds,  which work together as cancer-fighting antioxidants.
It has also been shown to help fend off macular degeneration, a major cause of blindness in older people.

Swiss Chard is also relatively problem free to grow and matures  early. As with the others, it is very high in antioxidants and nutrients while being low in calories. Swiss chard has had very positive affect on colon
 cancers.

 Lettuce Greens generally get more nutrient dense as they get darker.
 Romain lettuce is the most nutrient rich lettuce and is an excellent source of vitamin A, folic acid, vitamin C, B1, B2 and minerals  chromium and manganese.

3. Peppers and Chillies

These plants are also related to each other and enjoy the same growing conditions.
 They are a warmer climate vegetable, but do well in Manitoba if transplanted after the risk of frost is past. They need 8 hours of  sun a day but grow well in a pot against a south-facing wall.

 Peppers are packed with several nutrients. They are a good source of vitamin C, thiamine, vitamin B6, beta-carotene, and folic acid.
 Also, they contain a large amount of phytochemicals that have exceptional
 antioxidant activity.
 Red bell peppers also contain lycopene, which helps to protect against cancer and heart disease.
 Bell peppers have been shown to be protective against cataracts.
 Peppers have also been shown to prevent blood clot formation and  reduce the risk of heart attacks and strokes.

 Red chillies have the most vitamin A, and all chillie peppers provide fiber, potassium, folic acid, and iron.

 Capsaicin, only found in hot peppers, is the active ingredient that  gets the most recognition.

 This is the pepper ingredient acknowledged for raising endorphin  levels and improving mood.
Capsaicin, is a vasodilator, meaning it causes  blood vessels to widen. This enhances circulation and increases body temperature, which then raises metabolism. This effect also reduces body fat accumulation.

The capsaicin reduces pain by depleting a chemical that transmits pain signals to the brain.
Because of this, capsaicin can be found in many topical pain relieving creams

 You can harvest capsicum at any time, but if you wait for the fruit to turn red (they all start out green) they have much higher amounts of vitamin C. If you want to dry some just leave them in a dark, dry,  airy
 place for several weeks. They will store well in glass jars for many years. Remember to wash your hands thoroughly and never touch your eyes after handling chillies.

 4. Beets

 Beets are very simple to grow, and are one more superfood you should  be including in you diet.

Famous for their ability to cleanse the blood, beets contain calcium, sulfur, iron, vitamin C, vitamin B, magnesium, copper and  phosphorus. They are high in minerals which are the building blocks for cells,
strengthen the liver and gall bladder, the lymphatic system.

 Beets contain a wealth of fiber -- half soluble and half insoluble.
 Both types play roles in fighting fat. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease,osteoporosis, birth defects and certain cancers, especially stomach
 and colon cancer.

Don’t waste any of your beets this summer. The beet greens are even richer in nutritional content than the beetroot containing higher amounts of potassium, calcium, iron, vitamin C and A.

5. Tomato

Tomatoes are perhaps the most popular vegetable for the home gardener. Even those who don’t usually plant a garden have a tomato plant or two in a pot on the porch or tucked in the flowerbed.

One of the most well-known tomato benefit is its abundant Lycopene. Lycopene is a vital anti-oxidant that helps in the fight against cancerous cell formation as well as other kinds of health complications and diseases.

Cancers such as prostate cancer, cervical cancer, colon cancer, rectal cancer, and cancers of the stomach, mouth, pharynx, bladder and esophagus have all been proven to be staved off by high levels of Lycopene.

Tomatoes contain a lot of vitamins A and C. Nutrients in tomatoes have been known to help diabetics to keep their blood sugar level under control, improve eyesight, lower blood pressure and cholesterol levels. Tomatoes have been shown lessen the risk of gallstones and kidney stones and contribute to healthy bones, skin and hair.

6. Asparagus

Asparagus is ideal for prairie gardens as it does best in cool, northern climates. Virtually labor free, it grows as a perennial, reproducing every year, and producing a harvest early in the spring.
Asparagus provides a truly unique combination of anti-inflammatory nutrients. These anti-inflammatory nutrients have been noted to have positive effects on arthritis, rheumatism, and ALS, also known as "Lou Gehrig's Disease."

Asparagus provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, and the minerals zinc, manganese, and selenium It is is rich in protein but low in calories and carbohydrates. It is an excellent source of potassium, folic acid, vitamins A, C and K, and traces of vitamin B complex.

A good source of dietary fiber, asparagus is also rich in niacin, phosphorus and very low sodium and has the ideal calcium and magnesium balance of 2:1. The high alkalinity of vegetable is effective in reducing the acidity of the blood and helps cleanses the tissues and muscles of waste, break up kidney stones and regulate blood sugar.

7. Onions and Garlic

Both onions and garlic are simple crops for the prairie gardener, easy to grow and typically trouble free. They take up little space and can easily be tucked in a sunny spot.

The health benefits of these flavor favorites are endless because of their powerful anti-septic and anti-bacterial properties.
Both garlic and onions help to protect against cardiovascular disease, respiratory concerns, diabetes, and a variety of cancers.

Garlic produces cells in the blood that are deemed "natural killers" and help to fight off many different kinds of infections as well as tumors. Garlic lowers blood pressure and it decreases the risk of blood clots, which contribute to many strokes and heart attacks.

Garlic is best eaten in its raw state and medicinal properties are at their height when garlic is cut up, sliced up or chopped. Cooking garlic, especially for too long or at high temperatures is responsible for destroying some of the healing compound known as "allicin".

Onions, like garlic, help to increase the HDL cholesterol in the blood.
Onions also help to decrease the bad cholesterol or LDL in the blood and increase the ability of the blood to dissolve blood clots.
Onions lower blood sugars and prevent spasms of the bronchial tube associated with asthma.

Onions decrease the risk of many different types of cancers. A compound known as quercetin, in onions, is extremely powerful when it comes to fighting cancer.
Garlic and onions are also good source of the antioxidants beta-carotene and vitamin C, vitamins B, potassium and selenium.

8. Cucumbers and Zucchini

Prolific and mass-producing, Cucumbers and zucchini never fail to perform.
However, to be warned they do require a lot of room to weave their magic.

Fresh cucumbers are mostly composed of water, however they still pack a lot of nutrition.
The flesh of cucumbers is a very good source of vitamins A, C, and folic acid.
The hard skin is rich in fiber and a variety of little heard of, but necessary minerals including magnesium, molybdenum, and potassium.

Cucumber is an excellent source of silica, which is a trace mineral that contributes to the strength of our connective tissue.

Zucchini, also high in water- 95%, is also has high levels of potassium, carotenes, and vitamin C.
It also appears that the anti-cancer effect of the simple zucchini rival many of the more popular cancer fighters.
As many people are suffering for dehydration on a cellular level and don’t even know it, an increase in both cucumbers and zucchini should be a very welcomed addition to the dinner table.

9. Broccoli

Although vulnerable to insects and cutworms, I’ve included broccoli as an easy produce to grow in Manitoba, because if I could grow it, anyone can! Broccoli plants are quite hearty; withstanding light frost and prefers cooler weather.
Broccoli tends to "bolt" in hot Manitoba weather, which means that it flowers, blooms and goes to seed too early.
The best way to prevent broccoli flowers from happening too early is to keep the soil the broccoli is planted in cool with a heavy mulch and frequent watering.
Also planting the vegetable out of the direct sun, perhaps beside a taller crop, may prevent bolting and keep the ground cool.

Broccoli is a cut and come again vegetable.
Meaning that when you cut the main head, other smaller heads will grow.
Good news is that these side heads will take a little longer to bolt and flower.
But broccoli is definitely deserving of that extra attention in the garden. Because of its goldmine of qualities it is being called a true miracle food.

Ounce for ounce, boiled broccoli has more vitamin C than an orange and as much calcium as a glass of milk, according to the USDAs nutrient database. One medium spear has three times more fiber than a slice of wheat bran bread. Broccoli is also one of the richest sources of vitamin A of all produce.

Broccoli is also proving to be a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys and cancer of intestines.

But it is particularly good for breast cancer and uterus cancer, as it removes extra estrogen from the body.

13 Serious Super Foods

The Oxford Pocket Dictionary of Current English

su·per·food / • n. (not in technical use) a natural food regarded as especially beneficial because of its nutrient profile or its health-protecting qualities:


1. Salba~ (chai seed)

Salba® is the richest whole food source of Omega 3 fatty acids and fibre found in nature. Every serving (12 grams or approximately 2 flat tablespoons) of Salba® provides over 2,400 mg of Omega 3s, over 4,500 mg of dietary fibre, with less than 0.5 net carbohydrates per serving. Gram for gram, Salba® provides six times more calcium than whole milk, three times more iron than spinach, and fifteen times more magnesium than broccoli. Salba® is all-natural, has no trans-fats, is gluten free, has almost no carbohydrates, and is certified Non-GMO (Genetically Modified Organism).


2. Hemp~

Many health care professionals now recommend the use of Hemp Hearts. They attribute their success with Hemp Hearts to a superior balance of proteins, essential fats, vitamins, and enzymes; and a relative absence of sugar, carbohydrates and saturated fats.
Contains more required amino acids (proteins) than milk, meat or eggs.
Is a complete protein rich source, much more balanced and digestible than Soy products.
Contains about 47% oil, 78% of which is omega 3 and 6 , the essential fats.
Has all the essential or omega fats required for human health.
Contains several times more omega 3 essential fat than any fish.
Provides more energy than energy bars, without their sugar and with much less saturated fat.
They are suitable for those unable to eat gluten, sugar, nuts, and meat.
Excellent for those troubled with constipation.
Perfect for those avoiding carbohydrates.
A 42 g serving (4 tbsp) contains 240 calorie energy from 15 g protein,15 g polyunsaturated fats (11.4 g omega 6 and 3.6 g omega 3), 2.7 g mono-unsaturated fats, 2.1 g saturated fats, 2.5 g fiber, 4.5 g carbohydrates, 2 mg iron, 31 mg calcium, 3.8 mg sodium, 3.8 mg vitamin E, 956 IU vitamin D, .42 mg vitamin C, .05 mg B6, .58 mg vitamin B1, 1.6 IU vitamin A.

3. Quinoa~

Called a supergrain, quinoa is highly nutritious and can supply us with all of the body's requirements: carbohydrates, fats, protein, vitamins, minerals, and fiber.

Quinoa is gluten free and considered an ideal food for those prone to food allergies. Common allergens include grains from the grass family such as corn and wheat.

Quinoa, a leafy grain, is not in the grass family, making it beneficial for people who cannot tolerate common grains like wheat, corn, rye, barley, and oats.

Nutritional data on quinoa can vary from one variety to another, from one method of saponin removal to another, and from variations in growing conditions.

Therefore, the data offers a wide spread in its figures.

For instance, its protein content can range from 7.5% to 22.1%.

Compared to common wheat at 14%, rye at 12%, and brown rice at 7.5%, quinoa's figures are impressive.

In fact, the United Nations' Food and Agriculture Organization considers quinoa equal to milk in its quality of protein Most grains are deficient in the amino acid, lysine.

Because quinoa has an adequate quantity of lysine, it is considered to contain all the essential amino acids, making it a complete protein.

Quinoa possesses larger quantities of calcium, fat, iron, phosphorus, and B vitamins than many other grains.

One-half cup of dry quinoa contains 51 mg of calcium, compared to 28 mg in the same quantity of whole-wheat grains. The protein content is a whopping 11 g for that one-half cup of quinoa. Potassium is impressively high with 629 mg. as is zinc with 2.8 mg.

Other impressive figures include 42 mcg of folic acid, 7.9 mg of iron, and 179 mg. magnesium.

In the category of fiber quinoa rates top scores with 5 grams for one-half cup dry grain. One cup of cooked quinoa has a calcium content equal to that of a quart of milk.

Quinoa is high in minerals and B vitamins, especially vitamin B6. Two ounces of cooked quinoa offers 14% of the RDA for B6. Niacin, one of the B vitamins usually measured in trace quantities, totals 2.49 mg, a figure considered impressive when it comes to the B vitamins.

An important component of any grain is the germ, that portion of the grain that is capable of sprouting and becoming a whole plant.

The germ of each quinoa grain is larger than that of any other grain and encircles the outer surface, explaining its exceptionally high protein content.

"If I had to choose one food to survive on, quinoa would be the best," said Dr. Duane Johnson, New Crops Agronomist at Colorado State University.


4. Sea Salts~

Sea salt contains about 80 mineral elements that the body needs.

Some of these elements are needed in trace amounts. Unrefined sea salt is a better choice of salt than other types of salt on the market.
Ordinary table salt that is bought in the super markets has been stripped of its companion elements and Contains additive elements [sometimes] such as aluminum silicate to keep it powdery and porous.

5. Raw Sunflower Seeds~

There are many health benefits of sunflower seeds. They contain high levels of vitamin E, choline, betaine, and phenolic acids.

Vitamin E may protect against cardiovascular disease, lignans may protect against some cancers, and choline has been shown to play a role in memory and cognitive functions.

They are also among the best foods you can eat to get cholesterol-lowering problems.
There have also been studies indicating that sunflower seeds are high in many phytochemicals– such as choline, lignan, phenolic acids, and betaine, as well as the amino acid arginine — which have a wide array of health benefits.

6. Raw Pumpkin Seeds~

Pumpkin seeds are one of nature's almost perfect foods.

They are a natural source of beneficial constituents such as carbohydrates, amino acids and unsaturated fatty acids.

They contain most of the B vitamins, along with C, D, E, and K.

They also have the minerals calcium, potassium, niacin, and phosphorous.

Pumpkin seeds have mainly been used to treat prostate and bladder problems, but they have also been known to help with depression and learning disabilities.

Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis.

Low intake of zinc is linked to higher rates of osteoporosis.

Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.They prevent calcium oxalate kidney stone formation, according to studies.

They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.

7. Walnuts~

When it comes to their health benefits, walnuts definitely are not a hard nut to crack.

This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture.

Walnuts' concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis.

In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.

8. Sea Vegetables~

Spirulina is a blue-green algae.

Spirulina is a simple, one-celled form of algae that thrives in warm, alkaline fresh-water bodies. Spirulina is being developed as the "food of the future" because of its amazing ability to synthesize high-quality concentrated food more efficiently than any other algae. Most notably, spirulina is 65 to 71 percent complete protein, with all essential amino acids in perfect balance.

In comparison, beef is only 22 percent protein.
In addition, spirulina is one of the few plant sources of vitamin B12, usually found only in animal tissues. A teaspoon of spirulina supplies 2 1/2 times the Recommended Daily Allowance of vitamin B12 and contains over twice the amount of this vitamin found in an equivalent serving of liver.
Spirulina also provides high concentrations of many other nutrients - amino acids, chelated minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, enzymes - that are in an easily assimilable form.
Chlorella has been touted as the perfect whole food. Aside from being a complete protein and containing all the B vitamins, vitamin C, vitamin E, and the major minerals (with zinc and iron in amounts large enough to be considered supplementary), it has been found to improve the immune system, improve digestion, detoxify the body, accelerate healing, protect against radiation, aid in the prevention of degenerative diseases, help in treatment of Candida albicans, relieve arthritis pain and, because of its nutritional content, aid in the success of numerous weight loss programs.

The elements and electrolytes in marine plankton are almost tailor-made for the human body. The composition of human plasma is similar to that of seawater. Phytoplankton provide many if not all of the trace elements we need, to keep this balance in our bodies, and thus to help us live a full life at optimum health levels..
Here are some examples of how phytoplankton benefits humans:
* For General Nutrition they contain ultra-potent lipids to enhance brain function.
* They support a healthy heart with their variety of minerals and vitamins.
* Clinical tests show that phytoplankton can reduce cholesterol.
* They are shown to stabilize blood sugar levels.
* Phytoplankton in our diet supports us in general mental alertness and can combat ADHD, Parkinson’s and general dementia.
* They relieve pain and inflammation in our joints.
* They help prevent psoriasis and dermatitis.
* For good vision phytoplankton have been shown to be more effective than Lutein. As well, they support a healthy liver, good sleeping habits and an increase in energy levels.
* A list of the nutrition available from phytoplankton will go on for pages. These include Vitamins B12, C and E, magnesium, chlorophyll, potassium and numerous other vitamins and minerals.
* Many people use marine phytoplankton to solve major problems.


9. Coconut Oil~

The health benefits of coconut oil include hair care, skin care, stress relief, heart diseases, cholesterol levels, weight loss, kidney problems, digestion, metabolism, high blood pressure, immunity, dental care, diabetes, bone strength, HIV and cancer. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc

Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest due as it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are not fat, obese or overweight.

Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion.
Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.
Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties.
The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.
When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. The curative properties of coconut oil are useful in healing as well. It speeds up the repairing of damaged tissues.
Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties.
According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc
It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc.
Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, etc.
The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.
Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.
Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

10. Bee Pollen~

Bee pollen is sometimes called 'the perfect food'. Bee pollen benefits stem from the fact that it contains more than 96 different nutrients, including every single nutrient that is needed to sustain human life. It is made up of 40% protein, nearly all of it usable by the body without any further breakdown or metabolism. The health benefits of bee pollen have been known for thousands of years. It was a mainstay of traditional Chinese herbal medicine, a discipline that is gaining a great deal of respect among western doctors recently.
Bee pollen combines 22 amino acids, vitamin C, B-complex and folic acid, polyunsaturated fatty acids, enzymes, and carotene - all of the major antioxidants that have so far been discovered.


11. Royal Jelly~

For decades Royal Jelly has been widely used as an addition to mans diet acting as a natural 'health supplement'. Royal Jelly is an entirely natural substance that is created by bees that is packed full of nutritional bounty.People who intake Royal Jelly commonly express the opinion that it helps slow down the ageing process, improves a persons vitality and energy levels, improves the condition of the skin and improves the strength and condition of the hair and nails. It has also been used for helping control cholesterol levels and to improve sexual vitality.The range of nutritional content in Royal Jelly is impressive. It includes Vitamins: A, C, D, E, B1, B2, B3, B6 and B12. It is also a good source of Folic acid.It is around 12% protein and has all 8 of the essential amino acids that the body cannot manufacture, but needs to be supplied with. These amino acids are essential for growth and repair of our cells and tissues and are thought to be of great importance in helping combat 'free radicals' in the body.It also has a good balance of lipids and carbohydrates as well as aspartic acid which is used in growth and repair of cells and tissues.Royal Jelly also has antibacterial and antimicrobial properties.Some people with allergies can react to Royal Jelly so consult your health professional before consuming Royal Jelly.

12. Avacados~

Avacados are almost a complete food.
Avocados contain folate, potassium, monosaturated fats and are very high in fiber. The monosaturated fats in avocados contain oleic acid. It has been found to improve fat levels in the body and help control diabetes. By using avocados as their primary source of fat in the diet, diabetes sufferers can lower their triglycerides by up to 20%. In addition to being helpful to those with diabetes, the monosaturated fats in avocados are good for lowering cholesterol. A lowfat diet containing avocados has been shown to both lower levels of dangerous low-density lipoprotein cholesterol, and raise the level of healthy high-density lipoprotein cholesterol. In addition, triglycerides were also lowered slightly.
Avocados are also a huge source of fiber, containing 10 grams in only one avocado. As we all know, fiber is known to help prevent high blood pressure, heart disease, and certain types of cancer, particularly colon cancer. Avocados also contain 30% more potassium than a banana. Potassium is beneficial to the body by lowering the risk of high blood pressure, heart attack and cancer. In addition, avocados are the perfect food for pregnant women. The folate in one avocado per day provides almost 30% of the recommended daily dosage and helps prevent life threatening birth defects of the spine and brain.
As you can see, the benefits of avocados are long reaching. Still worried about fat? Look for Florida grown avocados. They contain about 2/3 the calories and half the fat of California grown avocados. Also, stick with those harvested between November and March; they contain 1/3 the fat of those picked earlier in the season.


13. Sprouts~
Sprouts are a living food. Meaning they are absolutely full of live enzymes. They are not a root such as carrots or a fruit such as a tomato. They are the actually living plant. Such a little plant but a true powerhouse of nutrition. Eat sprouts whenever and in anyway possible.