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                        Foods - Alphabetical Listing

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The information on this page was created by students participating in service-learning projects with the Center for Community Involvement.



   Calcium- niacin-Folate-Fiber
   Vitamin A- C-B6-E-K-B12
   No Cholesterol, Saturated Fat or Trans Fat 


  • Lowers blood pressure

  • Reduces risk of Diarrhea/constipation

  • Reduces heartburn

  • Lowers risk of depression


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The beet (Beta vulgaris) is a plant in the beet root family. It has numerous cultivated varieties, the most well known is probably the red root vegetable known as the garden beet. However, other cultivated varieties include the leaf vegetables chard and spinach beet, as well as the root vegetables sugar beet, which is important in the production of table sugar, and mangelwurzel, which is a fodder crop.


  Beets are used for their detoxifying properties
  They are high in folic acid (great for pregnant women)
  The leafy beet greens are very nutritious and can be used for juicing, or cooking
  The beet tops are more nutritious than the roots; the greens contain significantly more iron, vitamin A, potassium and calcium than the roots
  Beet juice is rich in natural sugar, sodium, sulfur, chlorine, iodine, copper, and vitamin B1, B2, C, and bioflavonoids.
  Beet juice combined with other juices like carrot and cucumber are excellent for cleansing the kidneys and gallbladder and for restoring health to these organs.


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Nutritional Facts:

• Fresh blueberries have more
  vitamin A and C than frozen or   
  canned  blueberries
• Blueberries are a very healthy
  snack and great way to add
  antioxidants to your diet


• Aids in weight loss
• Acts as a sleeping aid
• Improves Vision
• Improves brain function
• Prevents macular degeneration
• Fights osteoporosis
• Improves memory and learning
• Prevents urinary tract infection
• Lowers cholesterol
Fights aging


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 Provides our body with essential enzymes,
vitamins and minerals
 Good source of fiber; promotes colon health
 Vegetable with the highest beta-carotene;
therefore, high in vitamin A!!
 Recommended to take with olive oil !!! 

Helps lower risk of:

 Enhances breast milk
 Help increase menstrual flow (in women)
 Regulates blood sugar, eliminating the risk diabetes
 Gives you more energy

 Eyesight (Night blindness)
 Long term coughs
 Sexual dysfunction


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How to choose the brightest bulb:
 Select bulbs that are completely dry.
 Choose bulbs whose cloves are plump and firm.
 Look for plenty of papery sheath.
 Avoid soft or crumbly cloves; spongy or shriveled cloves; bulbs or cloves with green shoots (they are past their prime); and pre-minced garlic, which has a weak flavor.

 An easy rule of thumb to remember regarding the potency of the flavor of garlic is: the smaller you cut it, the stronger the flavor.

 Chopping finely and/or pressing a clove exposes more surfaces to the air, causing a chemical reaction to produce that strong aroma and potent flavor.



 Prevents common cold and flu
 Treats acne
 Manages high cholesterol levels
 Natural mosquito repellent
 Natural antibiotic
 Powerful antioxidant
 Protects against free radicals
 Valuable health tonic: it boosts the body’s own production of a compound that relaxes blood
vessels, increases blood flow, and prevents blood clots and oxidative damage.

There are more than 400 species and varieties of garlic:
 Allium sativum, the most common type of garlic, is the one you'll typically find in the grocery store and is often called "culinary" garlic.  This is the species that also offers the most healing properties.
Other types include softneck garlic, silverskin garlic, artichoke garlic, and hardneck garlic 

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The pineapple fruit has vitamins, minerals, fiber and enzymes that are good for the digestive system and help in maintaining ideal weight. Pineapples are a good source of Vitamin C and can be eaten raw or used in cooking. The pineapple has minimal fat and sodium and no-cholesterol.


Pineapple contains micro-nutrients believed to protect against cancer. These micro-nutrients also break up blood clots and are beneficial to the heart. Pineapple juices also kill intestinal worms and relieve intestinal disorders. Pineapple juice contains chemicals that stimulates the kidneys and aids in removing toxic elements in the body.


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Nutritional facts:
•  High in vitamin C
•  Low in calories
•  High in potassium and antioxidants
• Reduces heart disease
•  Reduces high blood pressure
•  Lowers cholesterol
•  Prevents urinary tract infection
•  Aids in weight loss
•  Improves vision
•  Fights cancer

Healing Powers:
     Strawberries are consider to be the strongest of all anti-cancer foods. People who eat
strawberries are 70 % less likely to develop cancer. 
     The antioxidants in
strawberries protect against
Alzheimer’s disease.

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Sweet Potato

Nutritional Facts:
Serving Size: cup (100g) Cooked Sweet Potatoes
Amount Per Serving - % Daily Value:
• Calories: 100
• Fat Cal: 0
• Total Fat: 0g - 0%
• Saturated Fat: 0g - 0%
• Cholesterol: 0mg - 0%
• Sodium: 10mg - 0%
• Total Carbohydrate: 24g - 8%
• Dietary Fiber: 3g - 12%
• Protein: 2g - 4%
• Vitamin A: 440%
• Vitamin C: 41%
• Calcium: 3%
• Iron: 2%

Why should we eat sweet potato?
• Nutritionally, this root vegetable is classified as an excellent and main source  of vitamin C containing 1096 μg in the form of beta-carotene.
• It has 3.8 g of dietary fiber, but it is also considered a  good source of manganese and copper. It also contains 100 kcal per serving.
•  cup of sweet potatoes provides 1 serving from the VEGETABLE GROUP of the Food Guide Pyramid.
• It is very rich in minerals  with 542 mg of potassium.
  Despite the name "sweet", it may be a beneficial food for diabetics since preliminary studies on animals have revealed that it helps to stabilize blood sugar levels and to lower insulin resistance.
  It is also classified as a very good source of vitamin C, with 22.3 mg. Therefore, they are considered to have healing properties as an antioxidant food. 


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