Omega-3 Fatty Acids

• Aside from calcium, omega-3 fatty acids help to improve bone strength and reduce fractures, according to a bone study done at the Umea University in Sweden during 2007. Cold-water fish high in omega-3s like tuna, sardines, mackerel and salmon also help to decrease chances of stroke, heart attacks or hypertension.
  
  

Heart Health

• In addition to fish, walnuts contain a high level of essential fatty acids, reducing heart attack, stroke and hypertension. Eating 1/3 cup of nuts high in fatty acids daily help to lower bad cholesterol or LDL levels by 10 percent. Walnuts, pistachios and almonds contain arginine, a beneficial amino acid that enhances blood flow, as stated by a heart study, published in "Nutrition, Metabolism and Cardiovascular Diseases."
  
  

Colon Care

• Beans contain sources of antioxidants and protein, in addition to fiber. Fiber found in beans improves digestion through the gastrointestinal (GI) tract, reducing risks of colon cancer as indicated in a study published by the "Journal of Agriculture and Food Chemistry."
  
  

Defense Against Cancer

• The National Cancer Institute states that cabbage contains anticancer properties, and helps to protect the lungs, breasts, colon and stomach from cancers. It contains sulforaphane, which is a phytochemical that fights against cancerous free radicals.
  
  

Intestinal Benefits

• Yogurt contains probiotics which help to regulate the GI tract and helps to boost the immune system, according to studies done at the World Health Organization. The GI tract absorbs nutrients, so keeping it healthy is key to overall health.