E hauʻoli i ka meaʻai olakino a me nāʻanoʻokoʻa likeʻole, no ka mea, he nui nāʻano o ke ola.
ʻO ka papaʻomaʻa:ʻO ka waiwai i loko o ka huaʻa C, nā antioxidants a me nā hua B.
ʻO ka pomegranate: He mea kiʻekiʻe o ka huaʻa Kaki, ka fiber a me ka huaʻa C.
Nā pelekani Pelekane: He kumu maikaʻi o nā antioxidants, huamaila C, hua B6 a me nā alumina.
Melon: Nui loa ka nui o ka huaʻai C a me A, a me ka mea pālolo.
ʻO ka māla:ʻO kahi huaʻo A a me C, manganese a me ke keleawe.
Oranges: Loaʻa i ka huaÿölelo C, ka fiber a me ka acic acid, he mea nui ia no ka ulu a me ke ulu ÿana o nä kahe hoÿopaÿa a me ka mälama.
'Ola hinu: He kumu waiwai o nā antioxidants a me nā polyphenols anti-inflammatory, a hiki iā lākou ke pale aku i nā pūpū DNA mai nā hopena o nā mea make. Ua hoʻopiha pūʻia kaʻailaʻaila ma nā wai momona momona,ʻo ia hoʻi,ʻo Omega-9. Hoʻokumu kēia mau momona i ka mālamaʻana i ka pae maʻamau o ka cholesterol toto - ke hana nei i ka ho'ēmiʻana i ka nui o "nā meaʻino" a me ka mālamaʻana i kahi pae paʻa o "cholesterol" pono.
Spaghetti mai ka pumpkin "squash": Ua hoʻomākaukauʻia mai kahiʻano'alakinina, i kapaʻiaʻo "squash", he mea maʻamau loa ia maʻAmelika Hema. ʻO kaʻiʻo o kēia paukena ka pume iki o vanilla a me ka wole. Aia nā lālā,ʻo A a me C. Spaghetti mai kēia paukena i kahi maikaʻi loa i nā meaʻai maʻamau, no ka mea he maʻalahi loa kaʻai. ʻAʻole i piha ka gluten i ka spaghetti squash, ka mea e hoʻopili i ka'ōpū a me nā hono.
Nā puaʻa: He kumu maikaʻi o ka momona Omega-3, huaʻai B a ma keʻano o ka choline, i mea e pono ai no ka hoʻohuiʻana o kēlā me kēia pu i loko o ke kino o ke kanaka.
Hoʻopukaʻia nā pulupulu o Brussels: He waiwai nui i nā huaora A, nā huaora C a me ka fiber.
ʻO ka'aʻaʻaweʻa: Aia nō i loko o kaʻiʻo, nā momona momona, e like me ka Omega-6 a me ka Omega-3.
Seaweed: He kumu hanana o nā mineral, nā huaʻa A, C a me iodine.
Blueberries: Nui kiʻekiʻe o nā antioxidants, ka huaora K a me ka manganese.
Sardines:ʻO kahi hale kūʻai wale no ka hua B12 a me ka lāʻau D, nā mea'enela kiʻekiʻe a me ka likeʻole o nā iʻa'ē aʻeʻaʻole i hōʻiliʻili i ka mercury.
ʻO Blue Corn: Aia i loko o cellulose a me nā antioxidants.
Blackberry: Aia nā antioxidants, ka huaora C a me nā'āpana anti-inflammatory.
Purple Potato: He kumu nui o potassium a me nā antioxidants, hoʻopiʻi i ka hanaʻelemakule a he loaʻa ka hopena maikaʻi i nā kīʻaha koko.
ʻO ka Black sesame:ʻO ka waiwai i loko o nā mea'enela, he mau kānana a me ka sesamolinaʻelua mau meaʻai kūikawā kūpono i lalo o ka cholesterol.
Kaʻaleʻaleʻa: Ka mea kiʻekiʻe o ka huaʻai K a me C, a me nā polyphenols anti-inflammatory.
Beetroot: Aia kaʻaila a me nā meaʻai nā meaola, kahi e hāʻawi ai i ke kino me nā antioxidants, nā mea anti-inflammatory a me ke kōkua i ka hoʻopauʻana i nā toxins.
Hoʻohui:ʻO kahi kumu o ka maʻi, ka cholesterol haʻahaʻa i loko o ke koko, hoʻoulu i nā hemopoiesis me ka anemia.