This was the title of a neat article n my latest Today's Diet & Nutrition magazine, and I thought I'd share the gist of it with you. I've abbreviated the explanation of each to the main quality(ies) each provides. Vitamins and minerals are a given for each, so I didn't mention them.
1. BEANS -- fiber, protein
2. BLUEBERRIES -- antioxidants, help slow deterioration from aging
3. CHERRIES -- esp. tart or sour ones, can help regulate sleeping and waking patterns.
4. CRANBERRIES and JUICE -- help prevent bacteria from sticking to walls of the body, such as urinary tract, gums, teeth, and stomach
5. EGGS -- protein, lower in cholesterol and sat. fat than originally thought, contains choline, especially important in pregnant women
6. FLAX -- antioxidant, contain lignins which lower risk of breast cancer
7. LEAN BEEF -- best source of dietary iron
8. OATS -- fiber (both soluble and insoluble) and reduces body's absorption of cholesterol, raises HDL (good) cholesterol blood levels
9. SALMON -- high in omega-3 fatty acids, which reduce risk of blood clots and lowers LDL (bad) cholesterol blood levels.
10. SPINACH -- folate, esp. important for pregnant women, reduces blood levels of homocysteine which reduces risk of cardiovascular disease
11. WALNUTS -- omega-3 fats and protein for heart health, can help transport needed nutrients into the brain and waste products out of the brain
12. YOGURT -- a "trifecta of nurtrition:" protein, calcium, and probiotics (to regulate digestion)
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