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I have been investigating the top foods for essential health, while many foods from the food groups have a healthy dose of vitamins and minerals, these are to be a power house of and determine if you include these in your diet somewhat regularly.

1. Sweet Potatoes—loaded with carotenoids, Vitamin C, potassium and fiber...I give ‘em a little poke with a fork, pop them in the oven at 400 degrees for about 30 minutes or a little more depending on size and after they are done, mix in some unsweetened applesauce..Yum!

2. becoming a super fruit—Vitamin C, Vitamin A, potassium and fiber.

3. Unsweetened Yogurt—protein, potassium, calcium, zinc, Vitamins B-6 and B-12...and add your own fruit.

4. of my favorite—Vitamin C, carotenoids and folic acid..crucial to a women’s system.

5. Wild Salmon...not the farm raised—Omega 3 fats which can reduce sudden death heart attacks.

6. Crispbreads..whole grain rye crackers, like Wasa, Ry Krisp amd Ryvita—loaded with fiber and often fat free, these can take the place of breads and cereals.

7. Garbanzo beans..another of my favorite—protein, fiber, iron, magnesium, potassium and zinc..and they love being thrown head first into a

8. Watermelon...who knew?, I never thought much about it—Vitamin A, Vitamin C, potassium and it is salt-free and fat-free.

9. Butternut Squash..I have a romance with this—Vitamin A, Vitamin C and fiber...try peeling and dicing it to put into a soup or slice it in half, scoop out the seeds and add a couple of tablespoons of brown sugar, a pat of unsalted butter and a couple of pinches of nutmeg, bake at 350 degrees for roughly 45 minutes and it is delicious!

10. Leafy Greens..which includes kale, collards, spinach, turnip greens, mustard greens and Swiss chard—jam packed with Vitamins A, C and K, folate, potassium, magnesium (crucial for brain function), calcium, iron, lutein and fiber...I usually steam or saute mine with some garlic.

So, as I sit here nursing this rotten sinus infection, I am munching on some mango and drinking a hot cup of tea, praying hub will make me my favorite dish tonight.

Enjoy all and share your thoughts!


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