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Related article: Spinach is widely known for being a rich source of iron. [Dr Jeff] Spinach has been called one of the "super foods" because of its rich nutrient content in addition to its low calorie count. When spinach is added to meals, the family will be rewarded with carotenoids, including lutein, beta-carotene and quercetin. According to research published in the Journal of Zebeta 2.5 Mg Nutrition, certain carotenoids found in spinach and other green leafy vegetables may help fight human prostate cancer. As a general rule, the darker green the leaves, the more nutritious. For example, fresh spinach has more than four times as much vitamin C and 12 times as much beta-carotene as iceberg lettuce. [LifeScript] In addition, spinach has more protein than many other vegetables and it is abundant in vitamins and minerals, such as magnesium, folate, vitamin Zebeta 5 Mg K, and manganese. Bone health may be improved, since one cup of fresh spinach leaves provides Buy Zebeta about 200% of the daily value for vitamin K. Heart health may be strengthened by the folate content of spinach, since folate is needed by the body to help convert a potentially dangerous chemical called homocysteine into a harmless substance that otherwise can lead to heart attack or stroke if levels get too high. Additionally, the magnesium content of spinach may help to lower high blood pressure. Spinach may also play a role in preventing age-related macular degeneration, the leading cause of blindness in people over 60. [LifeScript] Packaged spinach can lose as much as half of its health-boosting carotenoids and folate in as few as 4 days after you bring it home from the market, research shows. This is true even if the spinach is refrigerated. Try to eat fresh spinach within a day or two of purchase. [RealAge] Pumpkins Pumpkin seeds are a good source of alpha-linolenic acid (ALA), a healthy fat that reduces inflammation, improves blood vessel health, and has beneficial effects on blood fats. [RealAge] Beta-cryptoxanthin is a carotenoid found in yellow-, orange-, and red-hued produce, such as pumpkins and red peppers. Studies show this caroteniod could help reduce the risk of inflammatory polyarthritis by up to 40 percent. Get your fill from orange juice, carrots, and watermelon as well. [RealAge] Pumpkin seeds are a good source of beta-sitosterol. [Dr Jeff] Soy Soy foods are high in a substance called isoflavones, which have been shown to block several hormonal activities in cells. Diets high in soy products have been linked with lower rates of breast and prostate cancer. Soy can be found in soy beans (edamame), soy milk, tofu, miso, and some meat-substitute products. [LifeScript] Adding 40 grams of soy protein to daily diets -- the equivalent of a couple servings of soy milk and a couple ounces of soy flour -- may help lower blood pressure in people who have mild hypertension or prehypertension, a recent study suggests. Edamame, soy burgers, and soy-based cold cuts are other great ways to get your daily soy. [RealAge]