Eat More Fiber
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A recent Tufts University study showed that women wo ate less than 13 grams of fiber per day were five times as likely to be overweight.
The American Heart Association states eating a diet high in fiber can reduce your risk of heart disease, reduces cholesterol, and your risk of other diseases including obesity.
High fiber foods are rich in nutrients. Fiber requires more chewing and boosts your satiety hormones. You stay fuller longer so are less likely to over eat. Higher fiber foods are usually low in calories.
According to the FDA:
Women under 50 years old need 25 grams of fiber per day, Men need 38
Women over 50 years of age need 21 grams of fiber per day, Men need 30
Most people average 10 to 15 grams of fiber per day. Don’t increase your fiber all at once as it may cause bloating and discomfort. Each week add additional fiber to 1 meal or snack per day. Within
5 – 6 weeks you’ll be eating the amount of fiber you need and you will weigh less.
Tips to increase your fiber intake:
- For breakfast have cereal that is high in fiber. The best choices usually include bran or fiber in their name.
- Add unprocessed wheat bran to your meal – such as casseroles, meatloaf etc.
- Switch to whole-grains – Think whole grain bread, brown rice, barley, and whole wheat barley
- Eat a minimum of 5 servings of fruit and vegetables per day
- Eat fruit for your morning and afternoon snacks
- Leave the skins on fruit and vegetables when appropriate
- Add raisins, bananas, or berries to yogurt
- Top off foods with wheat germ
- Eat more beans. You can add them to soups, stews or salads. Or have rice and beans or a bean burrito. (Tip: To get rid of the gas put a teaspoon of baking powder into the beans while heating them up.)
Once you get into the habit of eating a high fiber diet, you’ll find your cravings for sweets are less. You’ll also feel full and satisfied which will help you stay on whatever weight loss diet program you choose.
To your success on your weight loss journey!
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Lose Weight Eating these 5 Delicious Healthy Snacks
Whether you’re on a plan to take off a few pounds or just maintaining your weight it’s important to eat frequent smaller meals throughout your day. Eating Healthy Snacks keeps your body fueled, increases your metabolism, and enables your body to burn fat.
Yes, snacking is GOOD for you – that is when you choose wisely. You know you won’t lose weight by snacking on sugary, high carbohydrate foods. What you are looking for is a healthy snack that adds interest, energy and protein to your diet.
5 Healthy Snacks
Healthy Snack #1
Apple Slices with a dab of Peanut Butter. Don’t over indulge on the peanut butter. This is a great tasting snack that will keep your body burning fat and keep you feeling full and satisfied. If you’re a peanut butter connoisseur – this snack is for you!
Healthy Snack#2
Fruit – especially berries. Fruit like blueberries, strawberries, cantaloupe and melon help ward off sugar cravings. These natural fruits have sugar, but your body metabolizes them in a natural state. High fructose like found in many processed snack foods is like a poison to the healthy state of the body.
Healthy Snack #3
Soy Chips. This is an effective way to add protein to your diet without sacrificing taste. If you like crunchy food, Soy Chips will provide the crunch along with good quality protein that fuels your body and helps you burn fat.
Healthy Snack #4
Yogurt – can be a great source of protein. You need to be sure to read the labels. Don’t choose the yogurt with fruit at the bottom. Usually this fruit is preserves that are loaded with sugar. Find yogurt that has natural bacteria and add fresh fruit to it.
Healthy Snack #5
Cheese Cubes. Keep these handy to eat throughout the day when your energy level goes down. There are many kinds of healthy cheeses that add protein and will give you a quick pick up. Try them all!
These healthy snacks will help you keep your body’s furnace fires going to burn fat and lose weight. Best of all you won’t feel deprived while dropping those unwanted pounds.
Snacking is a part of life. With a little preparation, you’ll always have a healthy snack on hand which will keep you from reaching for French fries or a Twinkie. You’ll be more energetic and feel better overall. Keeping healthy is worth the effort
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Foods That Help Lower pH Levels in the Body
The pH levels in our bodies need to be kept in the correct range for us to be healthy. Although certain parts of our bodies, like our stomachs, produce acid; our pH should be slightly alkaline. If the pH levels in our blood are acidic, or not alkaline enough, it is known as acidosis. Acidosis is associated with fatigue and often accompanies chronic diseases.
If the pH levels in our blood are too high, that will also cause problems. It is known as alkalosis when this happens and is frequently associated with dehydration. Here are some foods that can help lower our pH levels and promote good health when faced with alkalosis:
~Slightly Acidic FoodsIt is usually best to start with foods that do not contain too much acid so you don’t end up on the opposite end of the spectrum. These foods are slightly acidic.
* Fresh Corn
* Honey
* Pork Chops
* Whole Wheat Bread
* Eggs
* Bacon
* Lamb Chops
* English Walnuts
* Wheat Bran
* White Bread
* Veal
* Barley
* Turkey
* Steak
* Salmon
* Brown Rice
~Foods With Medium Acidity
These foods are more acidic than the ones in the previous list. In the case of extreme alkalosis, they might provide faster relief.
* Wheat Germ
* Peanuts
* Chicken
* Peanut Butter
* Pasta
* Codfish
* Soda Crackers
* Haddock
* Shrimp
* Lobster
* Corned Beef
* Oatmeal
~Highly Acidic Foods
These foods have the highest acidity you can find in natural food sources. They can be helpful if your pH level is extremely high.
* Sardines
* Sausage
* Dried Lentils
* Oysters
* Scallops
There are many foods you can eat with higher alkaline content if you are suffering from acidosis which will help raise your pH. If that is the case, you should try to avoid the foods mentioned above until your blood pH is restored to healthier levels.
Even though it is possible to test your own pH levels at home, it is best to go to a doctor for the initial diagnosis. The doctor can give you a blood pH test while home tests use less reliable fluids such as saliva and urine. Depending upon the results, your doctor may want to test for other things as well.
You can use litmus strips at home to test your pH level after your doctor has determined where your pH stands. The results will be more variable but they will give you a general idea of which direction your pH is going. With that in mind, it will be easier for you to determine whether you need to include acidic or alkaline foods in your diet.
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Are You Getting Proper Nutrition From Your Diet?
Are you feeling tired, stressed and apathetic?
If you answered “Yes” you may not be getting proper nutrition from your diet. All of these are common signs of a diet lacking nutritional value.
Regardless of your situation, You should be concerned whether or not you and your family are getting proper nutrition from your diet. This is especially true if you are dieting, ill or eating a lot of fast-food.
Your diet is a crucial element to feeling good, strong and alert.
Most people realize that there are health effects if you are lacking in nutrition. But, did you know that overindulgence in nutrition can also affect your health?
Health Effects of a Lack in Nutrition
A lack in nutrition occurs when you skip meals, or try to get through the day on nothing but a bagel and coffee. Signs that you haven’t given your body proper nutrition include a lack of mental clarity, irritability, weakness, and dizziness.
Lack of nutrition can cause you to lose weight, and over time can break down the function of your organs such as the reproductive system as well as your heart and lungs.
Health Effects of Overindulgence in Nutrition
Overindulgence in nutrition comes when you indulge in a high calorie diet on a regular basis.
Think about it, how do you feel after stuffing yourself at a holiday dinner? You’re probably tired and lethargic.
Overindulging will sap your energy, put a strain on your system and cause weight gain, which brings its own health issues. Obesity increases the risk for health problems such as diabetes, heart disease and even cancer.
What is Proper Nutrition?
Proper nutrition is based on more than your caloric intake. If you eat an entire box of donuts, you’ll be an excess of your daily caloric limit – Meeting zero percent of your daily requirements for vitamins, protein, calcium and other minerals.
It’s true that you need calories for energy. You need to consume the appropriate amount of calories each day to achieve and maintain your optimum health.
If you’re serious about getting proper nutrition for yourself and/or your family it’s vital that your diet has strong nutritional value. You’ll need to know how many calories you should be consuming each day.
The first step to getting proper nutrition is to know the Difference Between a Portion and a Serving – Yes, there is a difference …
You’ll need to read labels. After about a month you’ll be able to eyeball a portion size, and know its caloric value. This will enable you to know if you and your family are taking in the appropriate amount of calories.
It’s your choice. If you choose a diet that lacks in nutrition on a regular basis, you’ll be lowering your resistance to illness and increase your chances of serious disorders such as osteoporosis which is caused by a lack of calcium.
For proper nutrition you’ll need a diet that includes fruits, vegetables, protein (meant and lentils), dairy and fiber (bread and cereal). A burger at your favorite fast-food in your diet will not be harmful, as long as it’s an occasional treat.
It’s alright to take a multi vitamin, but you should try to get all of your vitamins and minerals through your diet. Just be sure to talk to your doctor first.
It is important for parents to teach children moderate eating habits to ensure good eating for life. Educating yourself and your family on proper nutrition will keep you and your family feeling good and healthy.
If your goal is to lose weight choose a healthy diet like Jillian Michaels or eDiets.
Popularity: 15% [?]
Foods That Help Raise pH Levels in the Body
Proper pH levels are essential to good health. If our blood is too alkaline or too acidic, it can trigger defense mechanisms that may compensate for the problem, but could potentially cause other, more harmful problems. We can protect ourselves and prevent these problems, or possibly turn them around by eating foods with the proper pH.
When our blood pH is too low, acidosis occurs. This is associated with fatigue and is commonly found in those suffering from chronic diseases including cancer. Here are some foods that can help raise your pH level and restore good health.
These foods are only slightly alkaline, and can be used when your pH is only slightly low:
* Peas
* Watermelons
* Apples
* Blueberries
* Pears
* Grapes
* Onions
* Bananas
* Raspberries
* Peaches
* Tomatoes
* Oranges
* Lemons
* Apricots
* Grapefruits
* Potatoes (sweet or white)
* Strawberries
* Tangerines
These are foods With Medium Alkalinity:
* Cherries
* Limes
* Green Beans
* Dried Dates
* Raisins
* Avocado
* Pineapple
* Cauliflower
* Mushrooms
* Rutabagas
* Radishes
* Cucumbers
* Green Soy Beans
* Brussels Sprouts
* Beets
These foods have the highest alkalinity you can find in natural food sources. They can be helpful if your pH level is extremely low. If it’s not very low, consider trying some of the lower alkaline foods first.
* Broccoli
* Cabbage
* Rhubarb
* Lima Beans
* Lettuce
* Sauerkraut
* Watercress
* Chard
* Dried Beans
* Carrots
* Dried Figs
* Celery
* Molasses
* Beet Greens
* Raw Spinach
Consuming foods that help raise pH levels can be beneficial to those with low energy levels. They can also help patients with a variety of diseases such as cancer, diabetes, gall stones, and more. Most diseases, including those mentioned, are dependent on an acidic, low oxygen environment for survival.
If you are suffering from alkalosis, the foods mentioned in the above lists are best avoided by you until your pH is restored to normal levels. There are plenty of other healthy foods that you can eat that will help lower your pH.
It is best to consult your doctor for initial pH level testing. He or she may give you a blood test called an electrolyte panel, which will tell them, among other things, the pH level of your blood. Once they have determined where your pH levels stand, you can use litmus paper to test your levels at home. The reason an official test is important in the beginning is because home pH tests are not always as accurate. However, if used properly, they can give you a general idea of which direction your pH levels are moving.
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What Do pH Levels Have to Do With Our Health?
Studies have shown that proper pH is essential to good health.
pH levels are a mystery to most of us. We often forget about them completely once we pass that dreaded high school chemistry class.
pH stands for “potential for hydrogen”.
A pH level refers to the acidity or alkalinity of a substance. A pH of 0-6.9 is acidic, and a pH of 7-14 is alkaline.
The optimal pH of the human body is between 7.35 and 7.45, or an average of 7.4. If our pH is too low or too high, it can result in cell damage.
Acidosis
Acidosis is the condition when a person’s pH level falls below 7.35. The two types of acidosis are respiratory and metabolic.
Respiratory acidosis occurs as a result of having too much carbon dioxide in the blood because of breathing problems. Brain tumors, head injuries and chronic illnesses such as bronchitis, asthma and pneumonia are often the cause.
Metabolic acidosis is commonly associated with an inability of the kidneys to excrete acid. An increase in the production or accumulation of acids in bodily systems can also cause this. Diabetic ketoacidosis is a well-known form of metabolic acidosis.
In both types of acidosis, the body attempts to compensate for the overabundance of acid. This is accomplished either by adjusting breathing rates to eliminate more carbon dioxide, or by retaining bicarbonate.
Alkalosis
Metabolic alkalosis is the condition when pH levels rise above 7.45. As with acidosis, the cause can be respiratory or metabolic.
Respiratory alkalosis is caused by hyperventilation, which causes the body to lose too much carbon dioxide. Metabolic alkalosis can occur when a person has prolonged vomiting or dehydration.
The body attempts to compensate for alkalosis by doing the opposite of what it would do in the case of acidosis: It adjusts breathing rates to retain more carbon dioxide or eliminates bicarbonate.
What to Do About Improper pH
The body’s efforts to balance these conditions balance the overall pH, but they often result in too much acid or alkali in one part of the body and not enough in another. For this reason, it is important to try to avoid these conditions as much as possible. This can be accomplished by eating foods that increase or decrease our bodies’ pH levels.
Your doctor can perform blood pH tests, but it is also possible to test your pH at home. You can get pH Hydrion test paper at your local pharmacy. It comes in a small roll, and can be used to test your saliva or urine. These tests are not as accurate as those obtained from your doctor, because saliva is usually more acidic than blood and urine pH varies throughout the day. But the test can give you a general idea of where your pH stands.
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5 Immune-Boosting Foods
Eating a balanced, healthy diet is good for you in many ways. It keeps your immune system healthy and gives you energy.
There are certain foods that are particularly good for boosting your immune system.
By eating these immune boosting foods on a regular basis you’ll have an easier time avoiding illness. And when you do get sick, your body will fight off the illness more quickly.
Here are some of the best foods to boost your immune system …
Immune Boosting Food 1 – Citrus Fruits
Vitamin C is one of the most important vitamins when it comes to boosting your immune system. It is crucial to get the proper amount of Vitamin C every day. It has been called our immune system’s best friend for many years for a reason.
Citrus fruits such as lemons, oranges, and tangerines are great. The most recognizable food source of Vitamin C is citrus fruits.
Immune Boosting Food 2 – Raw Vegetables
Vegetables include many nutrients that will boost your immune system including Vitamin E and Beta Carotene.
Many people don’t know that vegetables provide far greater benefits when eaten raw. Cooking tends to leech the nutrients out of them. If you can’t stand eating certain veggies raw you can always steam them. Lightly steaming vegetables keep most of the nutrients intact.
Dark green and orange vegetables such as spinach, greens, sweet potatoes and carrots are the best veggies for your immune system.
Immune Boosting Food 3 – Nuts and Seeds
Nuts and seeds make great, tasty snacks and have great nutritional value as well. Almonds and sunflower seeds are great sources for Vitamin E. A daily serving of Brazil nuts gives us more than enough selenium. Many nuts and seeds contain omega-3 fatty acids which have been proven to increase the activity of white blood cells and speed up the healing process.
Immune Boosting Food 4 – Water
Yeah, I know water is not a food … It is crucial to your immune system that you consume enough water every day. It cleanses your body of impurities and will allow your immune system to concentrate on fighting off germs.
However, it is critical that the water you are drinking is of high quality because certain substances that are often found in water can actually be harmful to your immune system.
Immune Boosting Food 5 – Herbs
Many herbs are good for your immune system. Some herbs make great tea. Others provide flavor as seasoning, such as garlic. Some don’t taste good, but can be easily consumed as a pill.
Garlic, astragalus, goldenseal, and olive leaf extract are some of the best herbs for boosting your immune system.
Good health depends on a healthy immune system, so it is very important that you take care of yours.
Keep your immune system strong and functioning properly by including these foods in your diet on a regular basis.
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Four Healthy Winter Breakfasts
Why do we seem to eat more food during the winter?
Do we somehow figure that it is okay to add a little more fat or cushion to our bodies to help keep us warm when it’s so cold?
After all, it works for the bears, right?
However, for us, moving less but eating more does not equal a healthy lifestyle even if it is just for the winter.
It is possible to eat, and feel full without adding excess weight and ruining our diet plan. You can stay warm and healthy during the winter by starting off with a healthy breakfast.
You work hard to lose weight, or maintain your weight while the weather was warm so don’t ruin it just because it is bitter and cold out.
Four Healthy Winter Breakfasts
Healthy Breakfst #1 – Oatmeal
You can get your oatmeal in great little instant packages with flavors like strawberries and cream, maple and brown sugar, and cinnamon and apples now. It doesn’t have to be like the pasty, gray stuff you ate as a kid.
The oats provide fiber (both soluble and insoluble) which helps stabilize blood sugar which can help prevent overeating later in the day. The slow release of energy by your body is great for keeping you going at a steady pace. You can make your oatmeal with water or milk. Keep in mind using skim milk will also provide vitamin D.
Healthy Breakfst #2 - Fruit filled breads
Many people find themselves in a hurry all the time. This may mean having a warm breakfast is out of the question, but it doesn’t mean you can’t have a nutritious meal!
Muffin mix recipes can be used for sweet bread – Banana Nut, Cranberry-Raisin, and Blueberry bread. For variety you can add fresh or dried fruits to the batter.
These breads are fast and easy to make and eat. Using the combination of whole grains and fruit makes it a healthy winter breakfast.
Healthy Breakfst #3 -Eggs, cheese and sausage
A mixture of protein, carbohydrates, and fats equal a good, healthy breakfast. You get protein and some fat from both eggs and cheese. You can always substitute low fat cheeses but keep in mind fat free cheese doesn’t seem to melt as well.
Turkey sausage or bacon provides you with protein from meat, which we often crave. If this is not an everyday option, you can designate weekends as a time for the entire family to sit down and enjoy a good hearty, healthy, hot breakfast together. (This promotes good winter health habits as well as the perfect excuse to spend some quality family time together.)
Healthy Breakfst #4 – Unsweetened Cereals
Cereal is still a part of a balanced breakfast, and this doesn’t change just because the weather outside does. Try cereals that obtain their sweetness from honey or cinnamon. These ingredients are better for you as they are fortified with the vitamins and minerals your body needs to consume every day.
Add a glass of orange juice or a cup of coffee with a slice of whole grain or wheat toast and you have a fast, healthy, well balanced breakfast before school or work.
Think about your breakfast habits. Your body craves carbohydrates which lead to eating more food. This instinct to hibernate is natural in our bodies. However you can overcome this and prevent a larger version of “you” during the spring by continuing to watch what you eat during the winter. Try these breakfast alternatives to help you stay informed of what you are consuming during this cold, unforgiving season!
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The Benefits of the Acai Berry
The Acai Berry is the fruit of the Acai Palm which is native to tripical Central nd South America, from Belize south to Brazil and Peru, growing mainly in floodplains and swamps.
The Acai berry is one of the most widely recognized berries - particularly among the gyms and sports clubs. It is utilized for increased strength and energy as it is widely known as an antioxidant, antibacterial, anti-inflammatory and dietary supplement. The juice of the Acai berry provides the same benefits as the fruit itself.
Acai berry contains concentrated forms of anthocyanins – which are the actual antioxidant components. It should be noted that a glass of red wine contains less anthocyanin than an Acai berry. Besides that, the Acai berry has been linked to improved eyesight.
It is a well known fact that cholesterol levels can be lowered with antioxidants, and the Acai berry plays a major role. It contains large amounts of the fatty acids and omega oils needed to lower cholesterol levels. It is also said to promote good cardiovascular health and boost the immune system.
The Acai berry has been said to prevent premature aging as it contains unsaturated lipids and is rich in carbs, which improves energy and strength; particularly in those who work out.
Studies have shown that it promotes a healthy digestive system since each Acai berry has two grams of dietary fiber. Research suggests that soluble fibers may lower cholesterol levels and reduce the risk of developing specific types of cancer.
The Acai berry’s fatty acid ratio is similar to that of olive oil. This is important for providing omega oils in our system – which helps to reduce incidents of cardiovascular disease.
You may be surprised to know that the Acai berry contains more antioxidant vitamins than the grape or blueberry.
Certain berries that are high in antioxidants are able to sustain lower cholesterol levels – This is vital to our overall cardiovascular health. They are also becoming increasingly popular for those who seek a more holistic and natural approach to good health and well being.
The Acai berry is one of those berries.
Drinking Acai Berry Juice …
- * Promotes a healthy digestive system
- * Promotes a Healthy Heart
- * Lowers cholesterol
- * Boosts the immune system
- * Is an Antioxidant
- * Improves eyesight
- * Prevent premature aging
- * Plus many more heatlh benefits …
As you know, a healthy heart allows a person to engage in all sorts of activities, such as exercise programs, as well as having the energy to sustain such an activity.
Therefore, it’s no wonder that Acai berry juice is available in many gyms and sports clubs.
The good news is that you can now find Acai Berry Juice online as well as in most health food stores.
Technorati Tags: Acai Berry, Antioxidant, Premature Aging, Healthy Heart
Popularity: 12% [?]
Fall Fruits and Vegetables
Fall is here!!!
The temperature is getting cooler. Leaves are changing colors and falling from trees.
The days are shorter and nights are longer. It’s also time of the Fall Harvest.
Tis the season when most crops are harvested.
You’ll find a list of fall fruits and vegetables below. I’ve listed the vitamins and minerals they contain and some brief storage instructions.
Why don’t you make it a goal to try one or more fall fruits and vegetables that you have never tried?
Most are loaded with vitamin C which helps boost your immune system.
Fall fruits and vegetables are also low in calories. Try some new recipes.
Take advantage of their lower prices during harvest time
| Fruits | Good Source Of | Storage |
| Apples | Fiber, Vitamin C | 1 week at room temperature; Up to 6 weeks in refrigerator |
| Bananas | Fiber, Potassium, Vitamins B-6 and C | 1 week at room temperature |
| Clementines | Fiber, folate and Vitamin C |
Up to a month in the refrigerator |
| Cranberries | Fiber and Vitamin C | Up to 2 weeks in refrigerator |
| Grapes | Vitamin C | 1 week in refrigerator |
| Grapefruit | Fiber, folate and Vitamin C |
Up to 3 weeks in the refrigerator |
| Kiwi | Fiber and Vitamin C | Ripe Kiwis in a plastic bag can be kept in refrigerator for up to 3 weeks |
| Kumquat | Vitamins A and C | Up to 5 days at room temperature |
| Oranges | Fiber, folate and Vitamin C |
Up to 2 weeks in refrigerator |
| Pears | Fiber and Vitamin C | Up to 5 days in refrigerator |
| Persimmons | Vitamin C | Use within 2 days |
| Pomegranates | Iron and Vitamin C | Up to 2 weeks in refrigerator |
| Satsuma Mandarin Oranges | Fiber, folate and Vitamin C |
Up to 1 week in refrigerator |
| Tangerines | Fiber, folate and Vitamin C |
Up to 1 week in refrigerator |
| Vegetables | Good Source Of … | Storage |
| Avocados | Fiber, iron, potassium, Vitamins A, C and E (Good Fat) | Ripen at room temperature – Use within 1 to 2 days of ripening |
| Beets | Folate, potassium and Vitamin C | Up to 1 week in refrigerator |
| Bok Choy | Folate, Vitamins A and C | 2 days in refrigerator |
| Broccoli | Fiber, folate and Vitamin C |
1 week in refrigerator |
| Brussels Sprouts | Folate, potassium, Vitamins A and C | 10 days in refrigerator |
| Cabbage | Vitamins A and C | 1 to 2 weeks in refrigerator |
| Carrots | Vitamin A | 1 to 2 weeks in refrigerator |
| Cauliflower | Fiber, folate and Vitamin C |
1 week in refrigerator |
| Chestnuts | Vitamin C | 2 weeks in refrigerator. Keep in a plastic bag. |
| Collards (greens) | Folate, Vitamins A and C | 1 week in refrigerator. Keep in plastic bag. |
| Garlic | Rich in phytochemicals, allyl sulfides | Fresh garlic kept in a dry, dark, cool place will keep for a long time. Do not refrigerate. |
| Jerusalem Artichokes | Iron, potassium, phosphorus, copper, fiber, thiamin, niacin and Vitamin C |
1 week in refrigerator |
| Kale | Vitamins A and C | 3 days in refrigerator. Wrap in paper towels and place in plastic bags to maintain moisture. |
| Leeks | Vitamin C | 1 week in refrigerator |
| Lettuce | Vitamins A and C | 1 week in refrigerator |
| Parsnips | Folate and Vitamin C | 2 weeks in refrigerator |
| Pumpkin | Folate, Vitamins A and C | Up to 1 month in a cool dry place. Up to 3 months in refrigerator. |
| Rutabaga | Vitamins A and C | 1 month in a cool dry place |
| Snow Peas | Vitamin C | 1 week in refrigerator |
| Spinach | Folate, Vitamins A and C | 1 week in refrigerator |
| Sweet Potatoes | Fiber, copper, potassium, Vitamins A, C and B-6 | 3 to 4 weeks in a cool, dark and dry place. |
| Turnips | Vitamin C | 1 to 2 weeks in refrigerator |
| Watercress | Vitamins A and C | 1 week in refrigerator |
Technorati Tags: Fall Harvest, Autumn Harvest, Fruits, Vegetables
Popularity: 10% [?]
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