Pure Acai berries Calories: 110 per serving Omega 9, Omega 6, Omega 3 fatty acids: Similar to olive oil, these mono-saturated essential fatty acids help lower LDL (harmful cholesterol) while maintaining HDL (good cholesterol). Omega fights heart disease by promoting healthy cell development, and helps rejuvenate muscles after rigorous exercise. Amino acids: Acai contains almost all the essential amino acids crucial to muscle development and regeneration. Theobromine: Helps open air passage ways in the lungs for improved oxygen intake, which increases endurance, strength, and sustained energy. Photosterols: Promotes healthy cardiovascular and digestive systems. Antioxidants: Acai contains 10 to 30 times more anthocyanins than a glass of red wine, essential to fighting premature aging. Raspberries Calories: 70 per cup Vitamin C: Supplies 50% of the daily requirement. Dietary fiber: Supplies 32% of daily fiber requirement. Quercetin, ellagic acid and salicylic acid which can reduce pain and inflammation, fight cancer and heart disease, and control blood glucose. Dried plums Calories: less than 100 Dietary fiber: 3g per serving (4-5 plums) Potassium: For stronger bones, helps fight osteoporosis. Polyphenols: Helps control blood glucose, combat heart disease and protect against some types of cancers. Oats Whole grain: promotes healthy blood pressure, maintains healthy body weight, and reduces the risk of type 2 diabetes. Fiber: Soluble fiber works like a sponge that soaks up cholesterol and removes it from the body; insoluble fiber is good for overall digestive health. Milk, cheese and yoghurt Calcium: Strengthens bones and teeth; improves sleep; alleviates PMS symptoms; and helps in muscle contraction, blood clotting, and proper nerve function. A cup of milk, an ounce of cheese, or less than a cup of yoghurt supplies 300mg of calcium, or nearly 1/3 of the daily requirement. Protein: Essential to muscle tissue maintenance; helps regulate blood glucose for sustained energy. Vitamin A: For good vision and healthy skin. Riboflavin (vitamin B2): Helps convert food into energy. Niacin (vitamin B3): Converts carbohydrates and fat to energy, promotes proper function of the central nervous system, lowers bad cholesterol. Vitamin B12: Helps build red blood cells. Vitamin D: Controls the absorption of calcium by the body, helps in the development of teeth and bones, and boosts immunity to disease. Apart from the sun, milk is one of the richest sources of vitamin D. Fortified milk supplies around 25% of the daily vitamin D requirement (per 8-ounce serving). Probiotics: Yoghurt contains probiotics, which is good bacteria that fights off the bad ones, essential to good digestion.

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