Healthy Eating

Healthy Eating with grains, fiber, fruits and berries from the Tower Garden

Vegetables

Beet – High in folic acid, an antidepressant. Contains iron, calcium, potassium. Enhances liver and gallbladder function, builds blood corpuscles and cells. Stimulates lymph glands. Anticancer.

Broccoli - Contains many anticancer substances such as beta carotene, vitamin C and indoles. Helps keep cholesterol levels steady and protects the heart. Contains as much calcium per serving as milk. Antiviral activity. A super source of chromium, which helps regulate insulin and blood sugar.

Cabbage – Contains numerous antioxidants. Helps speed up estrogen metabolism. Anticancer, antiulcer, antibacterial, antiviral.

Carrot – A super source of beta carotene, a powerful anticancer, artery-protecting, immune-boosting, infection-fighting antioxidant.

Kale – A rich source of many antioxidants. Powerful disease-fighting vegetable.

Parsley – Anticancer due to its high concentrations of antioxidantss. Helps neutralize carcinogens in tobacco smoke. Has diuretic activity. May reduce plaque in arteries and help prevent unhealthy blood clotting. Rich source of folic acid.

Spinach – A super source of antioxidants and cancer antagonists, helps control cholesterol.

Tomato – A rich source of lycopene, a powerful antioxidant for reducing risk of skin, stomach, bladder and prostate cancer.

GRAINS

Rice Bran– (no gluten) Dietary fiber, several B vitamins, several minerals.

Oat Bran (no gluten) – Helps stabilize blood sugar, has estrogenic and antioxidant activities. Shown to
lower cholesterol.

FIBER

Soluble – Removes metal and toxins, helps normalize blood sugar, helps lower cholesterol & reduce risk of heart disease and gallstones.

Insoluble – Good for hemorrhoids, varicose veins, colitis; removes toxins from colon walls.

Fruits

Apple – A good source of boron, which has been shown to increase mental alertness and boost estrogen in postmenopausal women. Helps reduce cholesterol and contains many cancer-fighting phytochemicals.

Acerola Cherry – A rich source of calcium, vitaminC and anthocyamins. Anti-cancer, helps prevent osteoporosis and osteoarthritis.

Cranberry – Strong antibiotic and antiviral. Helps prevent bladder infections.

Orange – Contains natural cancer inhibitors like betacarotene, terpenes and flavonoids. A great source of vitamin C.

Papaya – A rich source of papain and boron. Contains powerful antioxidants, vitamin C and betacarotene.

Peach – Contains boron which aids in calcium absorption, rich in antioxidants, such as betacarotene and vitamin C.

Pineapple – High in manganese and bromelain--an enzyme with anti-inflammatory, anti-edema properties. Aids digestion, helps dissolve blood clots, and helps prevent osteoporosis, bone fractures. Antibacterial & antiviral.

Berries

Blueberries - One of the most powerful berries in terms of antioxidant content; protects against prostate cancer, urinary tract infections, cataracts, brain damage from strokes and heart disease, lowers cholesterol, helps fight many forms of cancer, helps fight obesity & heart disease.

Blackberries & Raspberries – Among the most nutritionally powerful of all fruits and vegetables: with strong anticancer properties; help protect against effects of aging, Alzheimer’s disease and heart disease.

Red & Black Currants – Stop common bacteria that cause food poisoning and urinary tract infections; help relieve swollen sore throats, rheumatism and skin conditions.

Bilberries – Strengthen the cardiovascular system; best known for help in eye disorders (e.g., cataracts and macular degeneration).

Elderberries – Help slow aging and reduce risk of heart disease and cancer. Build immune response:
antiviral, antibiotic and anticarcinogenic.

Concord Grapes – Help maintain kidney balance, elimination of waste; strengthen heart & vascular
system; high in Resveratrol.