VARIOUS BEANS
Adzuki...Black...Black-Eyed Peas...Borlotti...Fava...Lima...Butter...Cannellini...Garbanzo...Flageolet... Navy...Pinto...Red Kidney...Ful Medames...Soy...Mung.
The health attributes of beans are plentiful. Thay are packed with protein, soluable and insoluable fiber, iron, potassium, phosphorus, magnesium, manganese, folate, and most B vitamins. Soybeasn are the most nutritious of the beans. Rich in high-quality proteins, this wonder-pulse contains all eight essential amnio acids that cannot be synthesized by the body but are vital for the renewal of cells and tissue. Insoluable fiber ensures regular bowel movements, while soluable fiber has been found to lower blood cholesterol, thereby reducing the risk of heart disease and strokes. Studies show that eating dried beans on a regular basis can lower cholesterol levels by almost 20%. Beans contain a concetration of lignins, also known as phytoestrogens, which protect against cancer of the breast, prostate, and colon. Lignins may also help to balance hormone levels in the body.

SOYBEAN PRODUCTS
Bean curd (tofu)...Tempeh...TVP...Soy Flour...Sou Sauce...Shoyu...Tamari...Miso.
Soy is one of today's healthiest foods. Rich in minerals, particularly iron and calcium, it is also low in saturated fats and is cholesterol free. It has the ability to help reduce osteoporosis, blood pressure, and blood cholesterol, and there is evidence to suggest that it can help reduce the risk of cancer. It is believed that soy contains hormone-like substances called phytoestrogens. Studies have shown that eating miso on a regular basis can increase the body's natural resistance to radiation. Additionally, miso is said to prevent cancer of the liver, and it can also help to expel toxins from the body.

DAIRY FOODS & ALTERNATIVES
Milk...Goat & Sheep Milk...Cream...Sour Cream...Creme Fraiche...Buttermilk...Smetana.
Milk is an important source of calcium and phosphorous, both of which are essential for healthy teeth and bones, and are said to prevent osteoporosis. Milk also contains significant amounts of zinc and the B vitamins, including B12, along with a small amount of vitamin D. Numerous studies have revealed that due to its high calcium content, milk fortified with vitamin D may have a role in preventing colon cancer. The anibodies found in milk may boost the immune system and help gastrointestinal problems, and skim milk may reduce the amount of cholesterol produced by the liver.

SOY MILK & SOY CREAM
Soy "milk" and "cream" are a avulable source of protein, calcium, iron, magnesium, phosphorus, and vitamin E. The "milk" is low in calories and contains no cholesterol. Numerous studies have shown that soy can reduce the risk of certain cancers, heaart disease, kidney disease, and osteoporosis.

YOGURT
Yogurt is rich in calcium, phosphorus, and B vitamins. The bacteria present in live yogurt ensure that it is easily digestable: it may stimulate the friendly bacteria in the gut and suppress harmful bacteria, so aiding digestion and relieving gastrointestinal problems. Live and bio yogurts have extra health benefits, although their levels of good bacteria can vary. The bacteria in bio yogurt may help boost natural resistance to food poisoning and tummy bugs and, if eaten after a course of antibiotics, may restore the internal flora of the intestines. There is also evidence to suggest that bio yogurt that contains the acidophilus culture could prevent cancer of the colon.

SOFT & HARD CHESSES
Mozzarella...Feta...Goat Cheese...Halloumi...Cheddar...Parmesan.
Semisoft cheeses, such as mozzarella, and hard cheeses, such as Parmesan and Cheddar, contain valuable amounts of calcium, protein, vitamins, and minerals. Hard cheeses are also high in saturated fat. When buying hard cheese, choose a sharp, good quality type, as the strong flavor means that relatively small quantities are needed to add flavor to a dish. Saturated fat is known to increase blood cholesterol, which can lead to heart disease and stroke, so always eat cheese in moderation. On the plus side, reasearch has shown that cheese---particuraly a waxy, hard cheese like Cheddar---eaten after a meal, may reduce the likeihood of tooth decay by as much as 50%.

FRESH UNRIPENED CHEESEs
Fromage Frais...Ricotta...Quark...Cottage Cheese...Cream Cheese...Non-Dairy Soft Cheese.
Fresh unripened cheeses generally have a lower fat content than hard cheeses and are less likely to trigger migraines. They also provide plenty of protein, calcium, and vitamin B12.

EGGS
Eggs have received much adverse publicity owing to thier high cholesterol levels. However, attention has moved away from dietary cholesterol to cholesterol that is produced in the body from staurated fats. Saturated fats are now claimed to play a bigger role in raising cholesterol levels, and as eggs are low in saturated fats, they have been somewhat preprieved. They should, however, be eaten in moderation, and people with raised cholesterol levels should take particular care. Nutritionist recomend that we eat no more than four eggs a week. Eggs provide B vitamins, especially B12, vitamins A and D, iron, choline, and phosphorus, and cooking does not significantly alter their nutritional content.