Sangalalani ndi zakudya zathanzi ndi mitundu yake yosiyanasiyana, chifukwa thanzi liri ndi mithunzi yambiri.
Tomato: Ali ndi vitamini C, antioxidants ndi ma vitamini B.
Mapomegranate: Zakudya zambiri za vitamini K, mavitamini ndi vitamini C.
Tsabola wa Chili: Chitsime chabwino cha antioxidants, vitamini C, vitamini B6 ndi mchere.
Mavwende: Kwambiri kwambiri ma vitamini C ndi A, komanso potaziyamu.
Mbatata (mbatata): Gwero la vitamini A ndi C, manganese ndi mkuwa.
Malalanje: Ali ndi vitamini C, mavitamini ndi folic acid, omwe ndi ofunikira kukula ndi chitukuko cha kayendedwe ka chitetezo ndi chitetezo cha mthupi.
Mafuta a azitona: Buku lolemera la antioxidants ndi anti-inflammatory polyphenols, zomwe zimatha kuteteza maselo a DNA ku zotsatira za khansa. Mafuta a azitona amakhalanso odzaza ndi monounsaturated fatty acids, makamaka Omega-9. Mafuta amenewa amathandiza kuti thupi likhale lopanda magazi ambiri - limaphatikizapo kuchepetsa chiwerengero cha "zoipa" komanso kukhala ndi malo abwino a cholesterol.
Spaghetti kuchokera ku dzungu "squash": Wokonzekera ku mtundu wapadera wa dzungu, umene umatchedwa "squash", umapezeka kwambiri ku North America. Thupi la fungu ili limatulutsa vanila kapena mtedza pang'ono. Lili ndi mavitamini, mavitamini A ndi C. Spaghetti kuchokera ku dzungu uwu ndi njira yabwino kwambiri yoperekera pasitala, chifukwa ndi kosavuta kudya. Sikwashi ya spaghetti ilibe gluten, yomwe ingakhudze mimba ndi ziwalo.
Mazira: Gwero labwino kwambiri la mafuta Omega-3, mavitamini B komanso makamaka choline, zomwe ndizofunika kuti kapangidwe ka selo iliyonse mu thupi la munthu.
Zipatso za Brussels: Vitamini C, vitamini C ndi fiber.
Kuchetsa: Ilinso ndi mitsempha, mafuta omwe amapezeka, monga Omega-6 ndi Omega-3.
Nyanja: Nyanja yodabwitsa ya mchere, ma vitamini A, C ndi ayodini.
Blueberries: Zakudya za antioxidants, vitamini K ndi manganese.
Sardines: Malo osungiramo vitamini B12 ndi vitamini D, mapuloteni apamwamba komanso mosiyana ndi nsomba zina sizimaphatikizapo mercury.
Chimanga Chobiriwira: Chili ndi mapulogalamu ndi antioxidants.
Mabulosi a Blackberry: Ali ndi antioxidants, vitamini C ndi odana ndi yotupa zigawo.
Mbatata ya Purple: Chofunika kwambiri cha potaziyamu ndi antioxidants, chimachepetsa ukalamba ndipo zimapindulitsa mitsempha ya magazi.
Sesame yakuda: Olemera mu mchere, sesamin ndi sesamolina ulusi ndi zakudya ziwiri zosiyana ndi zomwe zimakhala zochepa kwambiri.
Kabichi wofiira: Pamwamba mavitamini K ndi C, komanso anti-inflammatory polyphenols.
Beetroot: Ili ndi folic acid ndi zakudya, zomwe zimapereka thupi ndi antioxidants, anti-inflammatory components ndipo zimathandiza kuthetsa poizoni.
Biringanya: Chitsime cha mitsempha, chotsika mafuta m'thupi, chimayambitsa hemopoiesis ndi kuchepa kwa magazi m'thupi.