Oat

Oat

Oats are known as annual grasses, and are used as both for both human and animal nutrition, in addition to other purposes. They are a commonly grown crop in the world today. However, they bring with them a somewhat tempestuous history.
Modern oats probably originated from the Asian wild red oat which grew as a weed in other grain crops. Archaeological studies show that oats have been found dating from about 2,000 BC, but these grains were probably simply weed seeds. It was probably much closer to the birth of Christ before, as the last of the cereals to be cultivated; oats were purposely grown in southeast Europe or Asia Minor.
Before being used as a food, they were used for medicinal purposes. Oats have a couple of traits that caused them to be less favored than other grains - a bland taste and a tendency to spoil. Greeks and Romans considered oats to be diseased wheat, and many cultures believed them to be better suited to animals. Despite these issues, oats became a staple in Germany, Ireland, Scotland, and the Scandivian countries.

Avocado

Avocado

Consider adding avocado to salads, and not only on account of taste! Recent research has shown that absorption of two key carotenoid antioxidants lycopene and beta carotene increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad. One cup of fresh avocado (150 grams) added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%. This research result makes perfect sense to us because carotenoids are fat-soluble and would be provided with the fat they need for absorption from the addition of avocado. Avocado oil added to a salad accomplished this same result. Interestingly, both avocado oil and fresh avocado added to salsa increased carotenoid absorption from the salsa as well.

Avocados have been cultivated since 8,000 B.C. in Central and South America by the traditional cultures that lived there.  The nutrient-dense properties of this tropical fruit are now verified by science as promoting health for the heart, bone and blood.  Here are just a few of the rich nutrients in avocados and what they can do to help you be healthy.

Avocados are rich in potassium.  Potassium is needed by the body to regulate blood pressure. 

Wheat Germ

Wheat Germ

When you cut back on saturated fat, you almost certainly cut back on the amount of meat you eat. When this happens, you may also be cutting back on important nutrients, too. Filling the void, though, is fat-fighting wheat germ. It provides a bevy of minerals, including all-important iron and zinc.
Wheat germ, a health-food basic, is the embryo of the wheat kernel. It is one portion of the wheat kernel that is removed when it is processed into refined flour. Wheat germ certainly deserves its reputation for being a powerhouse of nutrients, as its profile strikingly illustrates.
wheat germ is a nutrition standout. It's one of the best sources of folic acid. That's good news, since it's recommended that all women of childbearing age get sufficient amounts of this nutrient to prevent neural-tube birth defects. Folic acid reduces a compound in your body called homocysteine. Lower levels of homocysteine have been linked to reducing the risk of heart disease, osteoporosis bone fractures, and dementia.
Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant that is not destroyed by cooking. The fiber boost you get from wheat germ is phenomenal.

Sweet Potatoes

Sweet Potatoes 

Despite its name, the sweet potato really doesn't belong to the same family as the potato, not even close.  Potatoes are tubers, sweet potatoes and roots. In some places, the darker colored sweet potatoes have been mistakenly called yams.  (Yams are often whitish to purplish color, depending on the variety.  They have a distinct earthy taste, hardy texture and are hardly sweet.)There are many varieties of sweet potatoes with flesh ranging from white, yellow, orange and purple.  Even the shapes and sizes range from being short and blocky to long and thin. Sweet potatoes, especially the deeper-colored ones, are extremely rich in carotenes (precursor of vitamin A).  They are also an excellent source of vitamins C, B2, B6, E and biotin (B7). In the minerals department, they provide good amounts of manganese, folate (folic acid), copper and iron.  It also has pantothenic acid and is rich in dietary fiber. Sweet potatoes are excellent sources of plant proteins with very low calories.  Unlike other starchy root vegetables, it is very low in sugar, and in fact is a good blood sugar regulator.

Green Vegetables

Green Vegetables

Encouraging Greater Use of Fruit and Vegetables in a Diet Using seasonal fruit and vegetables plan and make one sweet dish and one savory dish to encourage greater use of fruit and vegetables in the diet. Research why are fruit and vegetables important in our diet. Eating more fruit and vegetables will give you big health benefits. Not only for their contribution to your needs for fiber, vitamins and minerals, but in helping to prevent heart disease and cancer.

Green vegetables are excellent sources of minerals, which include the iron. Besides this, you get vitamins in abundance in the green vegetables. IT is better to have green vegetable dishes in the form of some exclusive dishes made by the master chef. For example the cauliflower and its leaves combined with half a kilogram of mutton dish will make an excellent mouth watering recipe. However, you need to be keep a note of the exact proportion of different fresh spices.

Oily Fish

Oily Fish

Oily fish include salmon, trout, mackerel, sardines, pilchards, herring, kipper, eel and whitebait. These fish count as oily fish when they're canned, fresh or frozen.

Fresh tuna is an oily fish but canned tuna doesn't count as oily. This is because when it's canned these fats are reduced to levels similar to white fish. So, canned tuna is a healthy choice for most people, but it doesn't have the same benefits as eating oily fish.

There is good evidence that eating oily fish reduces the risk of death from heart disease, as they're a good source of omega 3 polyunsaturated fatty acids. White fish also contain these fatty acids, but at much lower levels than in oily fish.

Omega 3 fatty acids are important for the development of the central nervous system in babies, before and after they are born. There is some evidence suggesting that if women eat oily fish when they are pregnant and when breastfeeding this helps their baby's development.

Blackberries

Blackberries

In 100 grams of blackberries, your body is given 21% of your total recommended intake of fiber, 32% of the manganese necessary per day, and 25% of the vitamin K you need to lead a strong, healthy life. Furthermore these tiny berries have one of the highest oxygen radical absorbence capacities of all fruits, making them one of the top sources of antioxidants out of all available edible fruits. If you're concerned with decreasing the likelihood of developing cancer or are concerned with general health, these berries, while sometimes underestimated, are just as effective as any other berry, such as a strawberry or raspberry.

Blackberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants. Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.