Chapter 1 contains lists of foods that are helpful to combat twenty-six conditions ranging from Alzheimer's to overweight. It includes information on many popular supplements. Chapter 2 provides information on over 250 foods, herbs, and spices that have many and varied health benefits. Chapter 3 details the way to healthy eating to prevent disease. It includes information on purchase, care, preparation, and cooking methods for many food items. FOOD CAN IMPROVE YOUR HEALTH LISTS OF FOODS AND SUPPLEMENTS THAT REDUCE YOUR RISK FOR ALZHEIMER'S TO WEIGHT GAIN INCLUDING FOOD PREPARATION AND COOKING TIPS By Patricia Ripenburg Trafford Publishing Copyright © 2013 Mrs. Patricia Ripenburg BSc (Agr) All rights reserved. ISBN: 978-1-4669-5151-8 Contents CHAPTER 1..................................................................1A-FOOD SOURCES OF VARIOUS NUTRIENTS........................................B. HELPFUL FOOD LISTS......................................................CHAPTER 2..................................................................127FOODS, HERBS AND SPICES....................................................CHAPTER 3..................................................................281EATING PLAN................................................................ CHAPTER 1 A–FOOD SOURCES OFVARIOUS NUTRIENTS 1. ANTHOCYANIN RICH FOODS black raspberries, cherries, eggplant, grapes and strawberries 2. ANTIOXIDANT RICH FOODS avocados, bananas, blood oranges, blueberries, egg yolks (withoutthe white), grapefruit, legumes, lentils, liver, mushrooms, nuts,red wine, soybeans, swiss chard and watermelon 3. BETA-CAROTENE RICH FOODS (SEE VITAMIN A) 4. BETA-CRYPTOXANTHIN RICH FOODS avocados, cilantro, corn, grapefruit, oranges, papaya, red bellpeppers, Serrano peppers and watermelon 5. CALCIUM RICH FOODS amaranth, bok choy, broccoli, cheese, collard greens, fortifiedfoods and juices (containing calcium citrate and malate), kale,cooked leafy greens, milk, nuts, quinoa, salmon (canned withbones), sardines (canned), sesame seeds, soy milk, spinach,teff, tofu (check the label to make sure calcium was used inits preparation) and yogurt 6. CAROTENOID RICH FOODS This group contains all fruits and vegetables that are darkgreen leafy, yellow or orange in colour.–apricots, broccoli,cantaloupe, carrots, cilantro, collards, corn, dark leafy greens,green beans, kale, mango, papaya, peaches, persimmon,pumpkin, red pepper, spinach, squash, sweet potatoes, swisschard, tomatoes, watermelon, wheat germ and winter squash 7. CHROMIUM RICH FOODS basil, beef, beer, brewer's yeast, broccoli, brown sugar, coffee,garlic, grape juice, molasses, oranges, potatoes and turkey 8. COPPER RICH FOODS cashews, crimini mushrooms, dried beans, dried peas, kale,mustard greens, organ meats, oysters, quinoa, sesame seeds,shellfish, shitake mushrooms, swiss chard, wheat bran andwheat 9. FIBER RICH FOODS all-bran cereal, almonds, ancient grains, apples (sm.=5g),apricots, artichoke, asparagus, bananas, black beans,blueberries, broccoli-cooked, Brussels sprouts, carrots-raw,cauliflower, chickpeas (1c=10g), collard greens, corn, darkgreen leafy vegetables, dates, fennel, figs, flaxseed, fruitskins, green beans (1c=4g), kale, kiwi fruit, legumes, lentils,lima beans, nuts, oats, oat bran, oatmeal, oranges, peaches,pears-with skin, peas-cooked, pinto beans, pistachios, popcorn,potatoes with skins, prunes, psyllium seeds, pumpkin, raisins,raspberries (1c=8g), shredded wheat, soybeans, split peas,strawberries, sunflower seeds, sweet potatoes (med=5g), swisschard, tomato paste, turnip greens, wheat bran and wholegrains and whole wheat products -INSOLUBLE FIBER RICH FOODS dark green leafy vegetables, fruit skins, nuts, seeds, wheatbran and whole wheat products -SOLUBLE FIBER RICH FOODS This category includes most fruits, vegetables and whole grains.–almonds,apples, barley dried beans and peas, carrots, citrusfruits, eggplant, flax seed-fresh ground, kidney beans, lentils,mangos, nuts, oats and oat bran, okra, onions, oranges,parsnips, pecans, pears, peas, potatoes, prunes, psyllium seeds,rye and soybeans 10. FLAVONOID RICH FOODS apples, apricots, blackberries, black tea, blueberries, broccoli,buckwheat, capers, celery, chives, citrus fruit, cocoa,coriander-fresh, dill, grapes-fresh, green tea, hot peppers, kale,kumquats, onions-raw, red cabbage, red currants, raspberries,red wine, scallions-raw, snap beans, spinach-raw, strawberries,tomatoes and watercress 11. GLYCINE RICH FOODS beans, dairy, fish and meat 12. FERMENTED FOODS kimchi, kombucha, miso, pickled vegetables, sauerkraut, soysauce, tempeh, Tabasco and vanilla 13. FISTIN RICH FOODS grapes, green tea, mangos and strawberries 14. FLAVONOID RICH FOODS apples, apricots, berries, black beans, black tea, broccoli,buckwheat, cabbage, capers, celery, chives, citrus zest, cocoa,coriander-raw, dark chocolate, kumquats, onions, parsley,pears, pinto beans, raspberries, red cabbage, red curr