Health Benefits of Blueberries

• Aging  The antioxidant in blueberries help reduces the damage caused by free radicals.  The presence of Vitamin C also helps slow down aging.
• Immune System  The vitamins that are present in blueberries such as Vitamins A,B,C, and E all help keep the immune system strong.
• Eye Health  Myopia, cataract, hypermetropia, and macular degeneration can be reduced by eating the blueberries.  
• Brain Disorders  A blueberry contains the Vitamins A,B,C, and E as well as anthocyanin, sodium, zinc, potassium, phosphorus, magnesium, and manganese.  These factors contribute in the prevention of brain disorders and plays a role in preventing and curing Alzheimer's disease as well as keeping the central nervous system in check.
• Urinary Tract Infection  The molecules in blueberries contain polymers in which antibiotics supports the functions of the polymers.
• Heart Health  Because a blueberry contains high fiber content, it makes a great choice for a dietary supplement in the event of curing heart disease.

Health Benefits of Raisins

• Rich in antioxidants
• Good source of fiber
• Good source of Vitamin B, Iron, Potassium, and Calcium
• Cholesterol-free
• 70% pure fructose digested for rapid energy
• Promote good oral hygiene
• Good for eyesight
• Helps to make bones stronger

Some Health Benefits of Sunflower Seeds

• Rich source of Vitamin E
• Calms your brain
• Provides carbohydrates, proteins, and more
• Provides dietary fiber for easy digestion

Some Health Benefits of Orange Juice

• Provides high percentage of Vitamin C, which keeps the system immune to the common cold
• Reduce the risk of heart disease
• Contains potassium which is neccesary for the body
• Because it contains antioxidants, it can prevent different forms of cancer
• Helps lower blood pressure and cholesterol

Ways to Improve Your Eyesight

Looking for ways to improve your eyesight?   Well take a look at some of the ways you can.

• Sweet potatoes because they are high in Vitamin A which is great for improving your night vision.
• Fish twice a week because Omega-3 acids help fight off dry eye syndrome and keep your eyes in top shape.
• Red onions because they are high in quercetin, which helps prevents cataracts.
• Don't smoke because it is one of the leading causes of cataracts, glaucoma, dry eye syndrom and ARMD.
• Take your multivitamins because they improve your chances of preventing cataracts and other eye diseases.
• Place the computer screen below your eye level because it will ensure that your eyes stay half-closed the whole time which will prevent fluid evaporation and keep your eyes moist.
• Eat spinach twice a week because it has a lot of lutein, which is a nutrient that fights ARMD and cataracts.
• Keep grease and sweets away because they contain large amounts of omega-6 fatty acids which contributes to age-related macular degeneration.
• Aim the air conditioner away from your eyes because this will prevent your eyes from getting dry for long periods of time, which can lead to corneal abrasions as well as other issues.

Meat, Fish, Poultry

Nuts & Seeds
walnuts
sunflower seeds
sesame seeds
pumpkin seeds
pistacios
pecans
peanut butter
peanuts
mixed nuts
cashews
almonds
hazelnuts

Fish
(canned fish)
anchovies
sardines
clams
tuna
(finfish)
cod
catfish
haddock
flounder
tuna
trout
snapper
swordfish
sea bass
salmon
halibut
herring
mackerel
pollock
porgy
(shellfish)
shrimp
squid
scallops
octopus
oysters
lobster
mussels
crayfish
crab
clams

Eggs
chicken eggs and duck eggs

Poultry
chicken, duck, goose, turkey, ground chicken and turkey

Meats
Organ meats:  liver and giblets
Lean ground meats:  lamb, pork, and beef
Game meats:  bison, venison, and rabbit
Lean cuts:  beef, ham, lamb, pork, and veal

Bread, Grain, Rice, and Pasta

Refined Grains:

cornbread

corn tortillas

couscous

crackers

flour tortillas

grits

noodles

spaghetti

macaroni

pitas

pretzels

corn flakes

white bread

white rice

white sandwich rolls

Whole Grains:

brown rice

buckwheat

bulgur

popcorn

oatmeal

whole wheat cereal flakes

muesli

wild rice

whole wheat tortillas

whole wheat sandwich rolls

whole wheat pasta

whole wheat crackers

whole wheat bread

whole rye

whole grain barley

whole grain cornmeal

Fruits

Apples
Apricots
Avocados
Bananas
Strawberries
Blueberries
Raspberries
Cherries
Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes
Cantaloupe
Honeydew
Watermelon
Fruit cocktail
Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines
Orange
Apple
Grape
Grapefruit

Vegetables

Vegetables and their subgroups






Orange vegetables

• acorn squash
• sweet potatoes
• butternut squash
• pumpkin
• carrots
• hubbard squash

Starchy vegetables

• potatoes
• green peas
• corn
• lima beans (green)

Dark green vegetables

• watercress
• bok choy
• turnip greens
• broccoli
• spinach
• romaine lettuce
• collard greens
• dark green leafy lettuce
• kale
• mesclun
• mustard greens

Dry beans and peas

• white beans
• tofu
• soy beans
• split beans
• navy beans
• pinto beans
• lima beans
• kidney beans
• lentils
• garbanzo beans
• black beans
• black-eyed peas

Other vegetables

• zucchini
• wax beans
• vegetable juice
• turnips
• tomatoes
• tomato juice
• parsnips
• okra
• onions
• mushrooms
• iceberg lettuce
• green beans
• green or red peppers
• eggplant
• cucumbers
• celery
• cauliflower
• cabbage
• beets
• Brussel sprouts
• bean sprouts
• asparagus
• artichokes