The New Complete Book of Food

 0The New Complete Book of Food

high-Carotenoid diet

Carotenes are plant pigments your body converts to a form of vitamin A. A diet high in

carotenes, including beta-carotene, appears to lower the risk of some cancers.

foods with 20 to 50 percent rda per serving:

Brussels sprouts Melon (watermelon) Prunes

Butter Nectarine Spinach

Cabbage (bok choy)

foods with 50 to 100 percent rda per serving:

Apricot Greens (turnip) Persimmon

Broccoli

foods with more than 100 percent rda per serving:

Carrot Melon (cantaloupe) Sweet potato

Mango Peppers (red, bell) Winter squash (butternut, Hubbard)

high-Folate diet

A high-folate diet before and during pregnancy reduces the risk of delivering a child with

cleft palate or a neural tube (spinal cord) defect; a diet with adequate amounts of folate and

vitamin B 6 reduces the risk of heart disease.

food with 10 to 50 percent rda per serving:

Bean sprouts Lettuces Parsnips

Beans Lima Beans Peanuts

Beets Melon (cantaloupe) Soy beans

Broccoli Nuts Spinach

Brussels sprouts Okra Strawberries

Greens Papaya Winter squash

foods with more than 50 percent rda per serving:

Asparagus Lentils

foods high in vitamin b 6 :

Beans Game meat Poultry

Beef Grains (whole) Shellfish

Cereal (whole) Greens Variety meats

Fish Pork Veal