Chia Seeds

Another super-seed, chia seeds (yes, they're the very same ones used to grow Chia Pets) are especially rich in plant omega-3 fats , like the more popular flaxseeds . 

And ounce for ounce, chia seeds contain more fiber and calcium than flax. You can pick up a bag in health-food stores or order them online. Use chia seeds just as you would other seeds or chopped nuts; try them sprinkled on oatmeal, cereal, yogurt, or cottage cheese, or mixed into dips or salad dressings. Unlike with flax, you don't need to grind them first because they're completely digestible in whole form. Consider adding chia seeds to pancakes, muffins, and other baked goods too. Mixed with water, they make a great vegan egg substitute.

more on chia seeds;  chia pudding recipe

Best place to buy:     

Artichokes

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Artichokes have many health benefits, including: 

• Fiber  : Artichokes are high in fiber, which can help with digestion, lower cholesterol, and regulate blood pressure. One medium artichoke contains 6 grams of fiber, which is a quarter of the recommended daily amount. 

• Antioxidants : Artichokes are high in antioxidants, which may help protect the liver. 

• Folate : Artichokes are a good source of folate, also known as vitamin B9. Folate helps form tissues, DNA, and red blood cells, and is especially important for pregnant women. 

• Magnesium : Artichokes are high in magnesium, which helps regulate blood pressure, bone development, and nerve and muscle function. 

• Blood pressure regulation : Some evidence suggests that artichokes can help with high blood pressure. One study found that artichoke leaf juice helped regulate blood pressure for people with mild high blood pressure. 

• Liver health: Artichoke leaf extract may help with non-alcoholic fatty liver disease (NAFLD). 

• Digestion : Artichokes contain chemicals that can reduce nausea, vomiting, spasms, and gas. They may also help improve gut health and decrease symptoms of irritable bowel syndrome (IBS). 

• An excellent source of vitamin C and folate (folic acid or vitamin B9), nutrients that help maintain a healthy heart
• An excellent source of dietary fiber, which slows absorption of carbohydrates and suppresses appetite to aid weight loss
• An excellent source of Vitamins C and K, Folate, and Magnesium, nutrients that promote healthy bones
• An excellent source of Vitamin C, which helps slow the effects of aging
• An excellent source of Vitamin C, which supports a healthy immune system

  Nutrition Facts

Sources include:  USDA

Amount Per   100 grams 1 artichoke, medium (128 g) 1 artichoke, large (162 g) 1 artichoke, medium (128 g)

Calories   60

% Daily Value *
Total Fat   0.2 g	0%
Saturated fat   0 g	0%
Cholesterol   0 mg	0%
Sodium   120 mg	5%
Potassium   474 mg	13%
Total Carbohydrate   13 g	4%
Dietary fiber   7 g	28%
Sugar   1.3 g
Protein   4.2 g	8%

Vitamin C	25%	Calcium	5%
Iron	8%	Vitamin D	0%
Vitamin B6	5%	Cobalamin	0%
Magnesium	19%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Blueberries

Blueberries are incredibly rich in antioxidants. They contain anthocyanins (maldivins, delphinidins, pelargonidins, cyaniding, and peonidins) as well as flavonols (kaempferol, quercetin and myricetin) and resveratrol. All of these anti-oxidants make it a potent anti-cancer food, and many studies have investigated it’s effects in reducing cancer.

For example, researchers at The University of Georgia found that phenolic compounds from blueberries are effective at preventing the growth of colon cancer cells and can induce apoptosis (cell death). They also have inhibitory effects on the growth of liver cancer cells via DNA fragmentation and caspase-3 activity. In addition, blueberries have been shown to significantly reduce the growth of prostate cancer cells by altering the level of androgens present, as well as inhibiting growth of breast cancer cells through modulation of the phosphatidylinositol 3-Kinase pathway.

Blueberries have also been found to lower the risk of Parkinson’s and Alzheimer’s disease. Recent studies have found that flavonoids and polyphenols from berries, such as blueberries, accumulate in the brain following long-term consumption, and can influence cell-signalling cascades in the brain. Consuming antioxidant-rich berries can improve memory in aging animals, mainly due to polyphenol interaction with aging neurons which reduces stress-related cellular signalling and increases neuron capacity to function properly during aging.

Blueberries Nutrition Facts
Amount Per 50 berries (68 g)100 grams1 cup (148 g)1 cup (148 g)

Calories 85
% Daily Value*
Total fat 0.5 g	0%
Saturated fat 0 g	0%
Polyunsaturated fat 0.2 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg	0%
Sodium 1 mg	0%
Potassium 114 mg	3%
Total Carbohydrate 21 g	7%
Dietary fiber 3.6 g	14%
Sugar 15 g
Protein 1.1 g	2%
Vitamin A	1%	Vitamin C	24%
Calcium	0%	Iron	2%
Vitamin B-6	5%	Vit. B-12	0%
Magnesium	2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sources include: USDA

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11 Evidence-based Health Benefits of Blueberries:


1) Nutrient-rich - 150g portion can supply 1/4 of vitamin C and manganese requirements, 1/3 of vitamin K1 needs, and also provide vitamin E and copper


2) Support gut health - antioxidants and fiber in blueberries both support gut health (some of the antioxidants directly affect the microbiome)


3) Antioxidants - blueberries have one of the highest antioxidant contents of all fruits and vegetables


4) Reduce DNA damage - One study showed 20% reduction in free radical activity in otherwise healthy individuals (mean age: 28.5) (PMID: 17602170)


5) Lower risk of heart disease - 150g portion of blueberries every day can reduce risk of cardiovascular disease by 15% (According to a 6 month trial in older people with "metabolic syndrome") (PMID: 23319811).


6) Protect brain function - flavonoids in blueberries activate signaling proteins in the hippocampus. Clinical trials have shown improvements in learning and memory tests in older people consuming blueberry juice for 2 months (PMID: 20047325).


7) Improve memory & attention - 200g of blueberries in a smoothie every morning has shown to improve memory and concentration in the afternoon compared to a placebo


8) Control blood sugar - anthocyanins in blueberries can improve insulin sensitivity. consumption of blueberries may block certain digestive enzymes and this can help reduce blood sugar spikes after a meal


9) regulate cholesterol - 50g of blueberry consumption every day has shown to lower oxidized LDL BY 27% (PMID: 20660279).


10) lower blood pressure - consumption has been shown to lower blood pressure by 4-6% over the course of 8 weeks (PMID: 20660279)


11) promote muscle recovery - in one study, a smoothie containing 200g of blueberries significantly increased recovery of peak isometric strength after a muscle-damaging eccentric exercise protocol, compared to placebo (PMID: 22564864).