The New Complete Book of Food



high–Vitamin C diet

Vitamin C, an antioxidant, reduce the risk of heart disease and cancer and speeds the heal-
ing of wounds.

food with 20 to 50 percent rda per serving:

Artichoke (globe) Greens Pineapple

Avocado Lemons Potato

Blackberries Mango Quince

Red Cabbage Okra Raspberries

Cauliflower Onions (green) Sweet Potato

Currants Persimmon Tangerine

foods with 51 to 100 percent rda per serving:

Brussels sprouts Kohlrabi Tomato

Grapefruit Strawberries Watermelon

foods with more than 100 percent rda per serving:

Broccoli Guava Orange

Cantaloupe Kiwi fruit Papaya

high-CalCium diet

A lifelong diet with adequate amounts of calcium protects bones density and reduces the
risk of osteoporosis.

foods with more than 20 percent rda per serving:

Cheese (1 oz.) Mozzarella Ricotta (cup)

Cheddar (part skim) Romano

Edam Muenster Swiss

Gruyère Parmesan Milk

Monterey Jack Provolone Yogurt

mood-altering diet

Many common foods provide natural chemicals that influence the brain’s ability to use
neurotransmitters, chemicals that enable cells to send messages back and forth. “Calming”
foods increase the availability of the neurotransmitter serotonin. “Mood elevators” increase
the availability of the neutrotransmitters dopamine and norepinephrine.

Appendix