One medium cooked leek (124g) contains 38 calories and provides a good source of manganese. As part of the allium (garlic and onion) family, leeks contain beneficial organosulfur compounds, including allyl sulfides, which studies show stimulate the body's natural detoxification systems. This may explain why National Cancer Institute researchers found that leeks and other allium-containing vegetables may reduce the risk of prostate cancer by as much as 50%.

There are two types of legumes: mature and immature. Mature legumes are the dried seeds found inside pods that hang from the stems of certain plants. They are excellent sources of fiber (approximately 15 g/cup), rich in protein, and low in fat. Examples include dried peas, lentils and numerous types of dried beans. Green beans and peas, commonly referred to as vegetables, are actually immature legumes because they are harvested before maturing on the plant.

One medium lemon (58g) contains 17 calories and is an excellent source of vitamin C. Limonoids, phytonutrients found only in citrus fruits such as lemons, may help fight colon cancer and halt the spread of the childhood cancer neuroblastoma, according to animal research. Texas Agriculture Experiment Station researchers have shown limonoids also reduce the ratio of LDL "bad" cholesterol to HDL "good" cholesterol, improving the profile for a healthy heart. In addition, lemons are loaded with antioxidant flavonoids, such as hesperetin and eriodictyol, which research shows may reduce the risk of heart disease by preventing LDL "bad" cholesterol oxidation and lowering blood lipid levels. Squeeze lemon juice onto dishes to enhance flavor or over cut fruit to help prevent browning.

There are many varieties of lettuce:

- Iceberg: 1/6 medium head (89g) has only 15 calories and provides an excellent source of vitamin K. Iceberg lettuce also supplies lecithin (promotes healthy skin) and the potent antioxidant quercetin. Iceberg is the most popular of the lettuce varieties, yet it contains fewest nutrients. 

- Butterhead: About 3 cups (85g) have only 10 calories and provide an excellent source of vitamin A and vitamin K. This same serving contains a good source of folate. It also supplies the antioxidant carotenoids beta-carotene, lutein and zeaxanthin.

- Green Leaf: One and a half cups shredded (85g) has only 15 calories and provides an excellent source of vitamin A and vitamin K. This same serving contains a good source of manganese. It also supplies a significant quantity of the antioxidant carotenoids beta-carotene, lutein and zeaxanthin.

- Red Leaf: About 3 cups (85g) has only 15 calories and provides over 125 percent of the Daily Value of vitamin A and vitamin K. Red leaf lettuce also supplies a significant quantity of the antioxidant carotenoids beta-carotene, lutein and zeaxanthin, making it a Superfood for your eyes.

- Romaine: One serving (6 leaves, 85g) has only 15 calories and contains nearly 100% of the Daily Value of vitamin A. This same serving is an excellent source of vitamin C, vitamin K and folic acid. The unique combination of high vitamin A and C make romaine lettuce a Superfood for your skin and immune system. Romaine is also loaded with the carotenoids beta-carotene, lutein, and zeaxanthin making it a Superfood for your eyes.

British sailors used to be issued a daily allowance of lemons or limes to prevent scurvy, giving them the nickname Limey. Although not usually eaten raw because of the sour taste, one medium lime (67g) has only 20 calories and provides an excellent source of vitamin C. Limes are also loaded with the phytonutrients eriodictyol and naringenin, which several studies have shown may reduce the risk of heart disease by fighting free radicals and lowering blood lipid levels. In addition, researchers from the University of Costa Rica found that lime juice may prevent cholera infections.

Lutein is an antioxidant carotenoid that helps filter high energy light waves that may cause free radical damage to the eyes, which may be why Lutein is thought to reduce the risk of cataracts and age-related macular degeneration - a leading cause of blindness among the elderly. Top sources of lutein include spinach, kale, chicory, collard greens, green peas, and lettuce. Keep in mind that cooking these foods releases lutein from the cell walls, making it more available to the body, while adding a bit of healthy fat (monounsaturated and polyunsaturated fats) helps the body absorb it better.

Lychees originated in southern China where the fruit is considered a symbol of love. The small fruit has reddish-brown rough skin that is inedible but easily removed. The pulp is white, translucent and juicy, with an aromatic, sweet-sour taste. The center of the fruit contains a single glossy brown seed that is slightly poisonous and should not be eaten. Although lychees are usually eaten fresh in tropical countries, canned versions are more often found in the U.S. markets. Ten of these delicious fruit (96g) have only 63 calories and provide an excellent source of vitamin C. In addition, Japanese researchers have found that lychees may help to protect against liver damage.

Lycopene is a carotenoid that promotes heart health by preventing LDL "bad" cholesterol oxidation and reducing inflammation (a marker of heart disease). Harvard researchers found that eating seven or more servings per week of tomatoes (that includes tomato sauce) might reduce the risk of cardiovascular disease by 30 percent. Studies also show this colorful carotenoid may keep the prostate healthy and lower the risk of ovarian, cervical, oral, pharyngeal, esophageal, stomach, colorectal, lung and pancreatic cancers. Lycopene may even enhance male fertility. Top sources include watermelon, tomatoes, red bell peppers, pink/red grapefruit, pink-fleshed guava, and persimmons. Keep in mind that cooking some of these foods (e.g. tomatoes and red bell peppers) releases lycopene from the cell walls, making it more available to the body, while adding a bit of healthy fat (monounsaturated and polyunsaturated fats) helps the body absorb lycopene better.

Magnesium is a mineral that plays a role in the contraction and relaxation of muscles (e.g. helps regulate heart rhythm), the synthesis of protein and DNA, and the production and transport of energy from carbohydrates, fat and proteins. In addition, magnesium promotes strong bones and brain health. Researchers have also found that adequate magnesium levels may help prevent several chronic diseases, including heart disease, stroke, and osteoporosis. Given these vital functions, it's disturbing that about 2/3 of American adults do not get enough magnesium in their diet. Some of the best sources of magnesium include mung beans, spinach, green peas, soybeans, and almonds.

Manganese is a trace mineral that plays an important role in the formation and maintenance of bone and connective tissue. Manganese also plays a role in wound healing and the metabolism of carbohydrates, amino acids, and cholesterol. Some of the best sources of manganese include pineapple, spinach, sweet potatoes, nuts, oats and berries

One-half of a medium mango (104g) has 68 calories, provides an excellent source of vitamin C and a good source of vitamin A. This same serving also supplies a significant quantity of the antioxidant carotenoid beta-carotene, which promotes healthy skin, hardy immune function and may prevent cancer both by neutralizing free radicals and by promoting communication between cells. To check a mango for ripeness, hold it in the palm of your hand and give it a gentle squeeze - it should give slightly. The skin should be taut, not shriveled.

Like vitamins, minerals are involved a variety of functions in the body. Unlike vitamins, some minerals also play a structural role, such as C, phosphorous and magnesium, which are the main components of bones and teeth. The major minerals - sodium, potassium and chloride (a.k.a. electrolytes) - are responsible for maintaining the balance of fluids inside and outside of cells and, along with calcium, help facilitate communication between nerves. Trace minerals are those that your body needs, but in smaller amounts. These include iron, chromium, copper, fluoride, iodine, manganese, molybdenum, selenium and zinc.

Monounsaturated fats promote heart health by lowering blood cholesterol levels when used in place of saturated fats. Liquid at room temperature, monounsaturated fats are derived mainly from plant sources, such as olives, olive oil, canola oil, nuts, and avocados. Keep in mind that they're still fats, and thus calorie-dense, so make sure the "m" in mono- also stands for "moderation."

Mushrooms provide beneficial B vitamins, including riboflavin and niacin. Some of the more popular choices include white or button, crimini, oyster, shiitake, and the large-sized Portobello. Portobello (1 cap) and button mushrooms (5 medium) each contain about 20 calories and provide a good source of selenium, which studies show may reduce the risk of colon and prostate cancer. Portobello mushrooms also make a great meat substitute for vegetarians due to their hearty, chewy texture. The Medical Research Institute in Tokyo reported shiitake mushrooms contain the anti-tumor polysaccharide, lentinan, which has shown potential effects against colorectal cancer in animal studies.

Nectarines are so closely related to peaches that though rare, it is possible to find them growing on the same tree. One medium nectarine (140 g) has 70 calories and is a good source of vitamin C. Nectarines also supply antioxidant flavonoids, such as (+)-catechin, which help protect against free radical damage (the rust, if you will, of our cells).

Go nuts - and not regret it. An interview conducted by the American Heart Association quotes David J.A. Jenkins, M.D., director of the Clinical Nutrition and Risk Factor Modification Center, St. Michael's Hospital, Toronto as saying, "Nuts, including almonds, walnuts, pecans, peanuts, macadamia and pistachios, have been shown to lower blood cholesterol." Although nuts are relatively high in fat, it is mostly heart-healthy mono- and polyunsaturated fat. On average, a one-ounce serving of nuts (28g) is a good source of protein and fiber, though different types offer different nutrient benefits. For example, walnuts are a great source of heart-healthy omega-3 fatty acids, Brazil nuts are a top source of selenium, almonds are rich in vitamin E, and peanuts may curb your appetite. But keep in mind the calorie count: 1/4 cup (30g) of nuts has almost 200 calories.

Olives are one of the oldest known cultivated fruits. About ten large brined green olives (44g) have only 64 calories and contain monounsaturated fat - a heart-healthy fat. The German Cancer Research Center reports brined olives have higher phenolic antioxidant levels than olive oils, and brined black olives (as opposed to brined green olives) contain additional antioxidant flavonoids such as apigenin. Studies show apigenin may reduce the risk of breast, colon, skin, thyroid, and prostate cancers. New research from the University of Pennsylvania found an extra-virgin olive oil phytonutrient, oleocanthal, may help fight inflammation. This discovery may help explain the health benefits long attributed to the olive-oil rich Mediterranean diet.

Omega-3 fatty acids are an essential fat (essential to human health but cannot be made in the body) that promotes a healthy heart and brain; may reduce the risk of arthritis, and even fights wrinkles and depression. Top sources include salmon, mackerel, sardines, walnuts, and flaxseeds. Don't forget: They're still fats, however, and thus calorie-dense, so make sure to eat these foods in moderation.

Onions for bone health? Swiss researchers found that bone mineral density increased by 17 percent in rats fed dried onions. Onions are one of the highest sources of quercetin - a potent antioxidant that may reduce the risk of heart disease, Alzheimer's, prostatitis and a variety of cancers (such as prostate and lung cancer). In addition to such direct antioxidants (that protect you by directly neutralizing free radicals), onions contain indirect antioxidants that trigger your body's own natural detoxification systems. In fact, the same sulfur-containing compounds that give onions their pungent odors are those that activate the phase II enzymes in the liver, prompting a cascade of protective activity that can last for several hours.  Less spectacular, though no less important, are the essential vitamins and nutrients under an onion's skin: With just 60 calories per one medium bulb (148g), onions are an excellent source of vitamin C and a good source of fiber, vitamin B6, and manganese. With all of these health benefits, it's no wonder the average American eats about 18 pounds of onions per year.

One medium orange (154g) contains 70 calories and provides more than a day's worth of vitamin C. This same serving provides an excellent source of fiber and a good source of folate. Citrus fruits - oranges in particular - are so commonly consumed that we tend to forget what nutrition powerhouses they are. Oranges contain more than 170 phytonutrients - including many powerful flavonoids, which in addition to having antioxidant properties, may also have anti-inflammatory and anti-tumor effects. Indeed, citrus fruits' health benefits may begin the moment you put them in your mouth. Australian researchers at the Commonwealth Scientific and Industrial Research Organization have found a link between high citrus consumption and lower risk of developing cancers of the mouth, throat and stomach.

For more than a decade, annual sales and production of organic foods have grown by double-digits. Organic products now account for approximately 2% of total food sales in the U.S. In order for agricultural products in the U.S. to claim they are "organic" they must adhere to the requirements of the Organic Food Production Act of 1990 and the regulations promulgated by the USDA through the National Organic Program (NOP) under this act. These laws require operations that produce or handle organic products or ingredients to obtain certification through a USDA-accredited certifying agent. In order to comply with these regulations, organic production can not use biotechnology (use of genetically modified organisms (GMOs)), biosolids, or irradation. In addition, the USDA has even prohibited the use of these technologies in connection with non-organic ingredients in organically produced products. An organically produced product can only use the claim "100% organic" if it is made with 100% organic ingredients, but products can use the term "organic" if it is made with more than 95% organic ingredients. In addition, the term "made with organic" can be used if the product is made with 70-95% organic ingredients.

One-half of a papaya (140g) has 55 calories and provides nearly 150 percent of the Daily Value of vitamin C and contains an excellent source of vitamin A. The unique combination of high vitamin A and C make papaya a Superfood for your skin and immune system. This same serving is a good source of fiber, folate and potassium. With all of these nutrients it's no wonder research comparing 40 different fruits for the Dietary Recommended Intake (DRI) of nine vitamins plus potassium and fiber rated papayas first. Papayas are also a top source of beta-cryptoxanthin, an antioxidant carotenoid that research shows may reduce the risk of lung cancer. Papaya also supplies papain, an enzyme that promotes digestion.

Regarded as little more than a garnish, Regarded as little more than a garnish, parsley actually packs a powerful nutrition punch. Just ¼ cup (15g) of parsley provides over 300% of the Daily Value of vitamin K (promotes bone health) and contains an excellent source of vitamins A and C. Parsley is also a top source of the antioxidant flavonoid apigenin, which in addition to protecting the prostate, may also help reduce the risk of breast, colon, skin and thyroid cancers. Parsley's abundance of eye-healthy phytonutrients - beta-carotene, lutein, and zeaxanthin - can help safeguard your sight, while chewing on a sprig after a meal can help freshen your breath.

The third most popular fruit grown in the United States (right behind apples and oranges), peaches belong to the rose family and emit a sweet aroma when they are ripe. One medium peach (98g) contains about 40 calories and is a good source of vitamin C. The antioxidant properties of peaches are due to a combination of vitamin C, carotenoids, and phenolics, which help neutralize free radicals that contribute to the premature aging of skin.

Common varieties of pears include Bosc, Anjou, Comice, Asian and Seckel. While a ripe pear practically dissolves in your mouth, this fruit is one of the best sources of cholesterol lowering fiber, containing 4 grams per medium pear (166g). Most of this fiber is in the peel. This same serving provides a good source of vitamin C and has 100 calories. Pears are also a top source of the antioxidant flavonoid (-)-epicatechin, which helps combat free radicals linked to the negative effects of aging.

Peas belong to the legume family and provide one of the highest vegetable sources of protein. One-half cup of cooked peas (80g) contains 67 calories and provides an excellent source of vitamin K and manganese. This same serving contains a good source of fiber, vitamin C, folate, vitamin A, and thiamin. Peas also supply a significant quantity of the eye-healthy phytonutrients beta-carotene, lutein, and zeaxanthin.

One medium persimmon (168g) has 118 calories and provides a top source of fiber (6 grams), as well as an excellent source of manganese and vitamins A and C. Persimmons' orange color comes from their large quantity of antioxidant carotenoids, such as beta-cryptoxanthin, which research shows may reduce the risk of lung cancer. There are two types of persimmons: fuyu and hachiya. The fuyu persimmon looks like a miniature pumpkin and has a crunchy texture. The hachiya has an acorn-shape and must be ripe when eaten. An unripe hachiya will be bitingly bitter due to the tannin in the fruit. You can tell a hachiya is ripe when it becomes very soft and feels like a water balloon.

Phenolics, or polyphenols, comprise a large category of phytochemicals that include flavonoids (the largest group), phenolic acids, and coumarins. The phenolics family is so large that it is difficult to generalize their health benefits. However, it is safe to say that dietary phenolics are strong antioxidants that protect against free radicals, which can damage cells and are linked to the development of chronic diseases and the aging process. Most brightly colored fruits and vegetables supply phenolics.

are sometimes referred to as phytonutrients; these terms are often used interchangeably. In broad terms, they are said to be any chemical or nutrientderived from a plant source. However, in common usage, they have a more limited definition. The term phytochemical is usually used to refer to compounds found in plants that are not required for normal functioning of the body but that nonetheless have a beneficial effect on health or an active role in the improvement of a disease caused condition. Thus, they differ from what are traditionally termed nutrients in that they are not a necessity for normal metabolism, and their absence will not result in a deficiency disease - at least not on the timescale normally attributed to such phenomena.

Contrary to popular belief, the pineapple did not originate in Hawaii but in South America! The fruit was taken to Europe where it was named by explorers who thought it resembled a pinecone. One serving (2 slices, 112g) of pineapple has only 60 calories and provides an excellent source of vitamin C and manganese.  Fresh pineapples are the only known source of bromelain, an enzyme that research shows has anti-inflammatory properties that may alleviate symptoms of osteoarthritis, making pineapple a Superfood for your joints. Research shows bromelain may also help heal injuries, reduce inflammation associated with asthma and inhibit the growth of malignant cells in both lung and breast cancer.

Plantains or "cooking bananas," as they are often called, resemble bananas but are longer, thicker skinned, and starchier in flavor. Plantains are a versatile fruit that have three unique stages of ripeness, and can be eaten during each stage. First, green plantains have a yellowish interior and taste more like a potato. The fruit is firm and is often used for side dishes. Yellow plantains are the middle stage in which they have some brownish-black spots. Their role is now both vegetable and fruit and they are used in dishes that ask for a slightly sweet taste and firm texture. Black plantains are typically found in sweeter recipes and can be eaten out of hand. Plantains are available year round and you can buy plantains at any stage depending on your use. One half of a medium plantain (90g) has 110 calories and provides an excellent source of vitamins A and C. This same serving provides a good source of potassium and vitamin B6. Plantains are also loaded with alpha and beta-carotene. In addition, British researchers have found that the phytonutrient leucocyanidin found in unripe plantains may protect against ulcer formation.

Two medium plums (132g) contain 80 calories and provide an excellent source of vitamin C, as well as a good source of vitamin K. Plums are also loaded with antioxidant phytonutrients, such as anthocyanins, which help combat the oxidation - the rust, if you will - of our cells and protect against the negative effects of aging and DNA degradation. In fact, these smooth-skinned beauties earn a plum spot (black plums rank 16th and plums rank 19th) on the USDA's list of top twenty foods highest in total antioxidant capacity (TAC).

Polyunsaturated fats include both omega-6 and omega-3 fatty acids and play a crucial role in brain function as well as normal growth and development. These fats are known as "essential fats" because they are vital to human health but cannot be made in the body. Top sources include salmon, mackerel, walnuts, and flaxseeds. Don't forget: They're still fats, however, and thus calorie-dense, so make sure to eat these foods in moderation.

A medium pomegranate (154g) contains 105 calories and over 800 edible seeds! The seeds are a good source of potassium and vitamin C. Research reveals that pomegranate juice is loaded polyphenols, powerful antioxidants that may promote heart health. Pomegranates may also help protect your skin. A study from UCLA found that ingested pomegranate extract appeared to enhance protection of regular sunscreen up to 23%.Other research has demonstrated that topical application of pomegranate extract inhibited the development of skin cancer in mice.

Potassium is both a mineral and an electrolyte -- a substance that when dissolved in the body fluids becomes an electrically charged molecule capable of conducting electricity. Potassium plays a key role in the regulation of blood pressure and may reduce the risk of osteoporosis and having a stroke. Potassium also supports normal muscle contraction, nerve impulses, the functioning of the heart and kidneys, and maintenance of the body's proper fluid balance. Unfortunately, 99% of American women and 90% of men don't get enough potassium in their diet. Top sources include white beans, potatoes, bananas, plantains, broccoli, and kiwi.

The fact that the potato is the most widely consumed vegetable in America wouldn't be so bad if it weren't consumed primarily deep-fried, or served baked or mashed with added fat and sodium. In fact, a baked medium potato (173g) has 163 calories, no fat, and provides an excellent source of potassium and vitamin C. This same serving contains a good source of fiber, magnesium, copper, manganese, niacin, vitamin B6, and folate. Potatoes also supply chlorogenic acid - a phytonutrient, which research shows may block the formation of carcinogenic nitrosamines and reduce the risk of liver and colon cancers. A recent British study discovered compounds in potatoes called kukoamines, which may lower blood pressure levels. When eating a potato, leave the skin on for added fiber and nutrients. For information about other potato varieties click here.

Five prunes (dried plums, 42g) have 101 calories and provide good source of fiber. This same serving contains an excellent source of vitamin K and supplies a top source of the mineral boron - two nutrients needed for strong bones. In fact, a study from Oklahoma State University found prunes provided protection against post-menopausal bone loss. In addition, a study from USDA researchers found that gram-for-gram, prunes had the highest antioxidant levels compared to 20 other fruits or vegetables (including blueberries, blackberries and raspberries), making them an antioxidant Superfood.

Pummelos are the largest citrus fruit, similar to grapefruit, although varying in size, color and flavor. A one-cup portion (190g, approximately 1/3 of a medium pummelo) has 72 calories and provides about twice the Daily Value of vitamin C, as well as a good source of potassium. In addition, pummelos are loaded with antioxidant flavonoids, such as naringenin and eriodictyol, which research shows, may reduce the risk of heart disease by preventing LDL "bad" cholesterol oxidation and lowering blood lipid levels.

Though they usually show up around Halloween and Thanksgiving, pumpkins are a versatile and nutritious fruit (yes, pumpkins are a fruit) that can be enjoyed all year in a variety of dishes. One cup (116g) of raw pumpkin has only 30 calories and provides a good source of potassium and vitamin C. This same serving contains over 170% of the Daily Value of vitamin A - a powerful nutrient needed for night vision - plus other eye-healthy phytonutrients such as lutein and zeaxanthin, making pumpkin a powerful Superfood for your eyes. Pumpkin also provides one of the best sources of beta-cryptoxanthin, a carotenoid linked to lower lung and prostate cancer risk, as well as improved joint health. In fact, a recent British study found that people with the highest intake of beta-cryptoxanthin had half the risk of developing polyarthritis (inflammation that affects at least two or more joint groups) compared to those with lower consumption levels.

Quercetin is a phytonutrient found in elderberries, onions, apples, red grapes, blueberries, cranberries, broccoli and bilberries. Research from Cornell University suggests that quercetin may protect brain cells against the kind of oxidative stress associated with Alzheimer's and other neurodegenerative disorders. Studies have also shown quercetin has anti-inflammatory properties and may reduce the risk of heart disease as well as lung and prostate cancers.

Quince is a fruit native to western Asia and dates back over 4,000 years. It is high in vitamin C and contains about 50 calories per fruit (92g). Quince looks like a pear, but is bitter and usually cooked before eating. This will yield a pleasant aroma and delightfully mellow flavor. Quinces are excellent for canning and turning into jams and jellies.

Radishes are members of the mustard family, resembling beets and turnips but with a unique peppery flavor. The shape and skin color of radishes vary, but the most commonly available is the round, red-skinned variety, though the flesh of all varieties is usually white. Radishes are a popular choice for home gardens as they are fairly easy to grow. Seven radishes (85g) have only 15 calories and provide an excellent source of vitamin C. They also have significant quantities of glucosinolates, which may provide potent anti-cancer activity by stimulating the body's own natural detoxification systems. In fact, researchers from India found that radish consumption may reduce the risk of gallbladder cancer by 60%.

Nature's candy! Raisins are made by dehydrating grapes in a process using the sun or other mechanical processes of drying. While sinfully sweet, raisins provide a guilt free treat that research shows might help fight cavities and gum disease - not cause them. One-quarter cup (40g) of raisins have 120 calories and also provide significant quantities of antioxidant phytonutrients. In fact, raisins are an antioxidant Superfood, with USDA researchers finding that gram-for-gram, raisins have the second highest antioxidant ranking out of 20 common fruits or vegetables - besting blueberries, blackberries and raspberries.

A Superfood for your heart, one-cup of raspberries (123g) provides a top source of fiber, as well as an excellent source of vitamin C and manganese for just 64 calories. This same serving supplies a good source of vitamin K and an abundance of antioxidant phytonutrients, such as ellagic acid, which research shows may help combat the oxidation - the rust, if you will - of our cells. In fact, a study from the USDA ranked raspberries 10th in total antioxidant capacity out of over 100 common foods, making them an antioxidant Superfood.

One cup of red cabbage (89g) has 28 calories and provides an excellent source of vitamin C and vitamin K. This same serving contains a good source of vitamin A and manganese. Red cabbage is also known to contain sulforaphane, a glucosinolates that research shows may stimulate the body's natural detoxification systems. Unlike the green variety, red cabbage also supplies anthocyanins - antioxidants that studies show may reduce inflammation. This may explain why researchers at King's College, London reported that red cabbage has more antioxidants than its green cousin.

Resveratrol is a phytonutrient found in red/purple grapes, blueberries, cranberries and peanuts. Resveratrol has strong antioxidant and anti-inflammatory properties that have been associated with the protective effects of red wine against heart disease. Researchers from Ohio State University found that resveratrol may have another mechanism to protect the heart, by limiting the effects of a condition called cardiac fibrosis in which the heart loses its ability to efficiently pump blood. Epidemiological research, in vitro and animal studies, also suggest that a high resveratrol intake may be associated with a reduced risk of cancer.

Rhubarb is a stem "fruit" that looks like magenta celery stalks. Because rhubarb is too tart to eat raw, it is usually baked or stewed, making it a favorite filling for pies. One-cup (122g) of raw diced rhubarb has only 26 calories and is an excellent source of vitamin K. This same serving is a good source of C, potassium, manganese, and vitamin C. While its calcium is mostly unavailable because of oxalates, rhubarb's combination of nutrients still make it a powerful bone protector. Vitamin K has been linked to a reduced risk of bone fractures, potassium may boost bone mineral density and reduce calcium excretion, vitamin C has been linked with greater forearm bone mineral content in post-menopausal women and helps promote collagen formation (collagen is needed to build strong bones), while manganese is a cofactor for enzymes involved in the formation of healthy cartilage and bone.