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Cabbage is packed full of phytochemicals, chemical compounds in fruit or vegetables that break up free radicals before they can do damage. Many phytochemicals are also known to protect against and fight cancer, as well as foster cardiovascular health.
Garlic helps prevent plaque from forming on your teeth lowers cholesterol and reduces inflammation. Buy it fresh, bottled, minced or powdered, and add it to meat, vegetable or pasta dishes. You can also roast a head of garlic and spread on bread.
Onion, a member of the Allium family and a basic flavouring in many cooked dishes, contains sulphur compounds which give it its pungent smell. But in addition to making you cry, onions are also rich in flavonoids, especially quercetin, a powerful antioxidant that works to reduce heart disease and protect against many cancers. Onions are low in potassium and a good source of chromium, a mineral that helps with carbohydrate, fat and protein metabolism.
Apples have been known to reduce cholesterol, prevent constipation, protect against heart disease and reduce the risk of cancer. High in fibre and anti-inflammatory compounds, an apple a day may really keep the doctor away.
Red grapes contain several flavonoids that give them their reddish colour. Flavonoids help protect against heart disease by preventing oxidation and reducing the formation of blood clots. Resveratrol, a flavonoid found in grapes, may also stimulate production of nitric oxide which helps relax muscle cells in the blood vessels to increase blood flow. These flavonoids also provide protection against cancer and prevent inflammation. Phytochemicals in grapes, wine and grape juice have been extensively studied since the discovery that the French have much lower rates of heart disease despite a diet high in saturated fat.
Egg whites are pure protein and provide the highest quality of protein with all the essential amino acids. For the kidney diet, egg whites provide protein with less phosphorus substance than other protein sources such as egg yolk or meat.
Fish provides high-quality protein and contains anti-inflammatory fats called omega-3s. The healthy fats in fish help fight diseases such as heart disease and cancer. Omega-3s also help lower low-density lipoprotein or LDL cholesterol, which is bad cholesterol, and raise high-density lipoprotein or HDL cholesterol, which is good cholesterol.
Olive oil is a great source of oleic acid, an anti-inflammatory fatty acid. The monounsaturated fat in olive oil protects against oxidation. Olive oil is rich in ployphenols and antioxidant compounds that prevent inflammation and oxidation. Studies show that populations that use large amounts of olive oil instead of other oils have lower rates of heart disease and cancer. Buy virgin or extra virgin olive oil because they are higher in antioxidants.
Source: women's health