Stages Of Pregnancy:

When one is learning about life cycles in science classes at school, one may feel that it is only insects that grow in stages. But experience brings wisdom as one grows up. The human baby also passes through various stages in the mother’s womb before emerging into the real world. Carrying a growing fetus within her body and giving birth to a full-grown newborn after several months is an extremely significant biological event in a woman’s life, considering that she has to undergo a lot of stress and upheavals during the entire stages of pregnancy.

No one can argue that every pregnant woman needs a lot of fortitude to undertake this difficult journey in life. At the same time, whether it is a first-time pregnancy or a second or a third one, each experience is unique by itself. 

The stages of pregnancy can be split into three quarters, each quarter representing a period of three months known as a trimester—

During the first trimester, the mother-to-be does not exhibit visible signs of pregnancy, though there are great changes taking place inside the womb, or rather uterus. As a matter of fact, a lot of things begin to happen as soon as conception has taken place, maybe even before the pregnant woman is actually aware that she has conceived! The embryo starts dividing very rapidly at this time and there are constant hormonal changes within the woman’s body. As a result, morning sickness is experienced and so also tenderness of the breasts. A few lucky women do not experience these symptoms, but generally most pregnant women find this to be a common event.

The first trimester can be classified as one of the truly exciting stages of pregnancy, because this is when the heartbeat of the growing fetus can be felt! Also, the baby is able to move its tiny legs and arms.

Now follows the second trimester. Among the various stages of pregnancy, many women find this time to be very comfortable. All the discomforts experienced during the first three months disappear. Additionally, activities do not cause any difficulty, considering that the uterus has still not developed to its full size. But other changes do take place. It is possible that Braxton Hicks contractions begin during this time. These are like practice contractions and cause discomfort while sleeping. In fact, the soon-to-be mother may be hard put to find a comfortable position to sleep in! At the same time, the new mother is rewarded as she can now sense the movements of the growing baby. Some women are even able to see the movements!

The last trimester or the final stages of pregnancy brings about a number of changes. Growth of the baby is as fast as it was during the first trimester. As the baby grows in size, so does the pregnant woman’s abdomen! The movements of the baby may not be felt as regularly as they were during the second trimester, but there is really no need to get alarmed about it. It is just that the baby has taken up so much space that internal movements are not visible outside!

It is important that the new mother uses this time during the last stages of pregnancy to fortify her health by taking nutritious meals and relaxing a lot. She should try and remain serene at all times. Additionally, she can attend classes on childbirth and breastfeeding to be prepared for both when the time arrives.

Pregnancy symptoms:

Could you be pregnant? Some symptoms may show up about the time you've missed a period – or a week or two later. A couple of them may even tip you off before then.

If you're not keeping track of your menstrual cycle or if it varies widely from one month to the next, you may not be sure when to expect your period. But if you start to experience some of the symptoms below – not all women get them all – and you're wondering why you haven't gotten your period, you may very well be pregnant. Take a home pregnancy test to find out for sure!

1. The proof: A positive home pregnancy test

In spite of what you might read on the box, many home pregnancy tests are not sensitive enough to reliably detect pregnancy until about a week after a missed period. So if you decide to take a test earlier than that and get a negative result, try again in a few days.Once you've gotten a positive result, make an appointment with your practitioner


2. Your basal body temperature stays high

If you've been charting your basal body temperature and you see that your temperature has stayed elevated for 18 days in a row, you're probably pregnant

3. Implantation bleeding

Very early in pregnancy, even before you realize you're pregnant, you may have some spotting that lasts for only a day or two. There's no way of knowing for sure why this happens, but it may be caused by the fertilized egg burrowing into the wall of your uterus – a process that starts just six to seven days after fertilization.

4. A missed period

If you're usually pretty regular and your period doesn't arrive on time, you may decide to do a pregnancy test before you notice any of the above symptoms. But if you're not regular or you're not keeping track of your cycle, nausea and breast tenderness and extra trips to the bathroom may signal pregnancy before you realize you didn't get your period.

5. Tender, swollen breasts

One of the early signs of pregnancy is sensitive, sore breasts caused by rising levels of hormones. The soreness and swelling may feel like an exaggerated version of how your breasts feel before your period. Your discomfort should diminish significantly after the first trimester, as your body adjusts to the hormonal changes.

6. Fatigue

Feeling tired all of a sudden? No, make that exhausted. No one knows for sure what causes early pregnancy fatigue, but it's possible that rapidly increasing levels of the hormone progesterone are contributing to your sleepiness. (Of course, morning sickness and having to urinate frequently during the night can add to your sluggishness, too.)You should start to feel more energetic once you hit your second trimester, although fatigue usually returns late in pregnancy when you're carrying around a lot more weight and some of the common discomforts of pregnancy make it more difficult to get a good night's sleep.Depression can contribute to fatigue and sleeplessness, too. If you've been feeling sad or hopeless or unable to cope with your daily responsibilities or you're having thoughts of harming yourself, call your healthcare provider or a mental health professional right away.

7. Frequent urination

Shortly after you become pregnant, hormonal changes prompt a chain of events that raise the rate of blood flow through your kidneys. This causes your bladder to fill more quickly, so you need to pee more often. This symptom may start as early as six weeks into your first trimester.
Frequent urination will continue – or intensify – as your pregnancy progresses. Your blood volume rises dramatically during pregnancy, which leads to extra fluid being processed and ending up in your bladder. The problem is compounded as your growing baby exerts more pressure on your bladder.

8. Nausea or vomiting

For some women, morning sickness doesn't hit until about a month after conception, though for others it may start a week or two earlier. And not just in the morning, either – pregnancy-related nausea and vomiting can be a problem morning, noon, or night. (A lucky few escape it altogether.)
About half of women with nausea feel complete relief by the beginning of the second trimester. For most others it takes another month or so for the queasiness to ease up.

9. Heightened sensitivity to odors

If you're newly pregnant, it's not uncommon to feel repelled by the smell of a bologna sandwich or a cup of coffee, and for certain aromas to trigger your gag reflex. Though no one knows for sure, this may be a side effect of rapidly increasing amounts of estrogen in your system. You may also find that certain foods you used to enjoy are suddenly completely repulsive to you.

10. Abdominal bloating

Hormonal changes in early pregnancy may leave you feeling bloated, similar to the feeling some women have just before their period arrives. That's why your clothes may feel more snug than usual at the waistline, even early on when your uterus is still quite small.

10 foods that vegans can't eat

Vegans, like vegetarians, never eat meat. But vegans are stricter, shunning not only meat, but fish and shellfish (which some vegetarians will eat), eggs, milk and other dairy products -- any food with an ingredient derived from an animal, from a cow down to an insect. (Insects? Yes. For example, cochineal, which makes many red food dyes red, has only recently been required to be listed on ingredient labels, but it's always been made from insects.)

Vegans and vegetarians have to take special care to get enough vitamin B12 and protein, but like anyone, they can get all the nutrients they need from a varied diet of plants and grains, according to nutritionist Marion Nestle.

"It's less about what 'foods' vegans can't eat and more about the ingredients," Michael Parrish Dudell, a blogger who often writes about vegan celebrities and managing editor of The Domino Project, told The Daily Green. He should know; as of this month, he's been eating a vegan diet for 10 years.

Here's a look at some more of the foods avoided by Dudell and other vegans The Daily Green interviewed

1. Meat. Topping the list, of course, are all meats -- from hamburgers and pork chops to chicken wings and the Thanksgiving turkey.

2. Fish and shellfish. Whether it's a lowly shrimp, a fried fish stick, or wild Alaskan salmon, it's not part of a vegan diet.

3. Dairy products. Off the vegan menu: everything from milk and yogurt to cheese and butter.

4. Eggs. That means mayonnaise and anything else made with eggs (yes, most brownies and cakes, too!).

5. Honey. Bees are animals. Bees make honey. Vegans don't eat it.

6. White sugar. Some white sugar is processed with bone char, according to PETA.

7. Most beer. Guinness is filtered using tiny amounts of gelatin derived from fish bladders. And it's not alone. While some beers are vegan, others are filtered using egg whites or sea shells, according to barnivore, a vegan beer and wine guide.

Guinness

8. Some breads. While many simple breads are a-OK, containing just four ingredients (flour, yeast, water, and salt) many breads and baked goods are made with whey (a dairy product) or with butter, eggs, or sugar.

9. Marshmallows. These and other foods, like gummy candies and Frosted Mini Wheats cereal, are made with gelatin -- a protein made from boiling skin, bones, and other animal parts. Surprisingly, though, a lot of junk food qualifies as vegan, even if it is unhealthy.

10. Salad dressing. Salads are great for vegans, but not necessarily the dressing. Scan the ingredient list, and you'll often find lecithin, which helps keep oil and vinegar from separating, and can be derived from animal tissues or egg yolk (both no-no's for vegans) or from soy (OK).

Top 10 invasive species you can eat

people who eat invasive species for the express purpose of controlling the species so they don't devastate ecoystems. A representative from Roger Williams University contacted me and told me they had done research on eating invasive species and had come up with a list of invasive species that can be eaten. I thought it would be interesting to share the list with you. I’ve also tracked down recipes for them.

1.     Lionfish. Lionfish Romesco Stew was featured in The Washington Post last summer. It was also called the sustainable “it” seafood that conservationists say more people should begin eating.

2. Asian carp. The Bowfishing Association of Illinois has a recipe for Smoked Asian Carp that can be prepared two ways — savory or sweet. You’ll have to scroll half way down the page to find the specific recipes.
3. Brassica rapa (aka turnip mustard or field mustard). The Selfsufficientish blog has information about this invasive plant species and a recipe for Simple Mashed Turnips.
4. American cannonball jellyfish. Apparently eating jellyfish is common in Asia. (I didn’t know they were edible.) The Georgia Department of Natural Resources has some instructions on how to prepare jellyfish to be added to salad or served alongside vegetables.
5. Kudzu. I found several suggestions for kudzu on Grandpappy’s Basic Recipes. Both the leaves and the blossoms can be used to create teas, salads and even wine.
6. Bullfrog. In France, frog legs are considered a treat. I’m not so sure I’d want to give them a try, but garlic makes everything better so maybe this recipe for Garlic Frogs Legs from Food.com might make them seem more palatable.
7. Feral pigs/wild boar. If you’re a skilled hunter and want to help thin out the invasive pig and boar population, you might as well make a meal out of your kill, right? Texas Gourmet has a recipe for Sugar Cured Feral Hog that is cooked in a BBQ pit.
8. European green crab. Green crabs can be used in most crab recipes, although they are smaller than many crabs so getting enough meat can be time-consuming. Try Green Crab Enchiladas from Big Oven or Green Crab Soup from Epicurious.
9. Rusty crayfish. The only time I’ve ever eaten crayfish (also called crawfish) was in New Orleans in an etouffee. I’d try Emeril’s Crawfish Etouffee recipe if you’ve got an overabundance of rusty crayfish you’re looking to cook up and eat.
10. Rabbit. I’ve eaten rabbit in restaurants. It’s got one of those “tastes like chicken” flavors but a bit gamier. The one time it was served on the bone, I could clearly see the shape of the little rabbit leg, and it kind of ruined the dish for me. So, I suggest if you don’t want to think about eating rabbit while you are eating it, go boneless. Try this Hassenpfeffer (rabbit stew) recipe from allrecipes.com.

Have you ever eaten any of these invasive species? I’d love to know how it was prepared and what you thought of it. 

2 Forever foods new: 5 cooking staples that can outlast you

1. Honey
Whether you use it in your tea, on your toast or as an alternative sweetener, that jar of pure honey is good forever. It may get grainy or change color, but it's still safe to eat — and delicious — because its antibiotic properties keep it from spoiling.

You can help keep it fresh by storing it in a cool area, and you can improve the quality of crystallized honey by placing the jar in warm water and stirring it until the grainy parts dissolve.

2. Salt

The contents of your salt shaker will never spoil, regardless of whether it's basic table salt or sea salt. Simply store it in a cool, dry place and salt will keep indefinitely.

3. Corn syrup
If you come across a years-old bottle of corn syrup in your pantry, don't throw it out. This sweetener keeps indefinitely as long as you keep it sealed and store it in a cool, dry area.

4. Maple syrup
What good are pancakes or waffles without maple syrup? Luckily, this flavorful syrup will never spoil if you refrigerate it or freeze it. For long-term storage, seal it in an airtight plastic container and freeze it.

"The freezer is such a useful tool that can really save you money because there are very few foods that don't freeze well," says Janice Revell.

5. Distilled white vinegar
This wonder product can be used for everything, from making marinades and salad dressings to cleaning house and doing laundry. But the best thing about distilled white vinegar is that it lasts for years. Simply close it tightly after each use and store the bottle in a cool, dark place.

Forever foods: 4 cooking staples that can outlast you

Most weeks, you make a big grocery list and head to the store, prepared to buy loads of fresh food to make your family's meals. We often don't give a thought to stuff sitting in the kitchen cupboard or we automatically throw out anything that's been in there longer than we can remember.

But Janice Revell says "Look in your pantry and your cabinets and check whether the items really do need to go. You'll be shocked by what you really don't need to throw away."

So before you throw out that years-old sugar or replace that bottle of vanilla that's been gathering dust, consult this list of "forever foods." You may be surprised how many of your kitchen staples have a shelf life of decades — even after they've been opened.

1. Sugar
Regardless of whether your sugar is white, brown, or powdered, it will never spoil because it doesn't support bacterial growth.

The challenge with sugar is to keep it from hardening into chunks. To keep sugar fresh, store it in an airtight container or seal it in a plastic bag. If your brown sugar is more like a brown rock, you can revive it with just a minute in the microwave on low heat.

2. Pure vanilla extract
If you have pure vanilla extract in the back of the cupboard, there's no need to throw it out because it lasts forever. It may be more expensive than its imitation counterpart, but its shelf life certainly outweighs the extra cost.

Keep that vanilla flavor at its best by sealing the botttle after each use and storing it in a cool, dark place.

3. Rice
White, wild, jasmine, arborio and basmati rice all keep forever so there's no need to throw them out. Brown rice is the one exception because it has a higher oil content so store it in the refrigerator or freeze it to maximize its shelf life. Once you've opened a bag or box of rice, move it to an airtight container or resealable freezer bag to keep it fresh.

4. Corn starch
You can thicken gravies and sauces for years with just one box of corn starch because it keeps indefinitely. Store this kitchen staple in a cool, dry area and be sure to reseal it tightly after each use.

Next 6 one-ingredient DIY face masks

1. Plain yogurt -- Yogurt contains alpha-hydroxy acids, including lactic acid, which are commonly used to help reduce the appearance of fine wrinkles. It's also rich in B-complex vitamins, including B-5, or panthothenic acid, which is commonly used to promote skin healing. Apply on face after cleansing and leave on for 15 to 20 minutes.

2. Apple cider vinegar -- It has a tonic action that promotes blood circulation in the small capillaries that irrigate the skin. It's also antiseptic, preventing the proliferation of bacteria, viruses, or yeast that trigger infection. Dilute apple cider vinegar with two parts water and apply over face with a cotton ball as a toner after washing face every day and every night.

3. Olive oil -- Olive oil is a source of squalene, a natural moisturizer used in many cosmetics. Natural antioxidants found in olive oil include A and E vitamins, as well as some polyphenols. Dab on lips at bedtime if chapped or leave on face overnight. It can also be used to de-frizz hair.

4. Avocado -- The fruit is rich in vitamins, A, C, E, iron, potassium, niacin, and pantothenic acid and its natural emollients. Mash avocado, then leave on skin for 10 minutes. You can also use it to strengthen and condition your hair.

5. Baking soda -- This pantry staple has a gentle abrasive action. Use as an exfoliant for face by adding to your regular cleanser. It also helps neutralize skin's pH.

6. Milk -- Seriously? Yes, seriously. Like yogurt, it contains lactic acid, an alpha-hydroxy acid that is often used to revitalize skin. Swab on face with cotton ball, leave on until your skin feels tight. Rinse off with warm water. Your skin will feel super-soft afterwards.

5 one-ingredient DIY face masks

We’re making healthy skin even easier for you with one-ingredient, all-natural, DIY facials made from common supplies you can easily find right in the refrigerator shelf or kitchen cabinet. Raiding your pantry is also a great way to save money and cut back on food waste and packaging.

Grapes

If you want pretty and healthy skin, don’t skimp on the bare-bone basics. Be sure to always drink lots of water and wear sunscreen moisturizer.

1. Honey -- A humectant, honey, attracts and retains moisture, so it's great for anyone who wants to combat dry skin. Use a cloth damp with warm water and pat skin to open pores. Smear honey onto skin and leave on for 15 to 30 minutes. Rinse off with warm water, then pat skin with a cloth dampened in cold water to close pores.

2. Raw egg yolk -- Egg yolks are high in vitamin A, a common ingredient in acne-fighting products. Spread on face and neck and leave on skin for 30 minutes. Rinse with cool water.

3. Raw egg white -- You'll get a lifting effect as the protein in egg whites dries on your skin. Beat egg white until frothy and spread on face. Wait until it dries and rinse off with warm water.

4. Grapes -- They contain powerful antioxidants, called polyphenols, which help combat aging. Cut one grape in half and rub lightly all over face.

5. Banana -- Bananas are one of the most nourishing fruits available because they contain magnesium, potassium, iron, zinc, iodine, folic acid, and vitamins A, B, and E, all of which benefit the skin. Mash one overripe banana and spread onto face. Rinse off after 15 to 30 minutes with warm water.

How long should I keep spices?

Q: I’m gearing up for a big spring cleaning session with my sights set on an area I’ve been avoiding: the spice cabinet. My teenage son has started to call me the “spice hoarder,” and my husband won’t even get near the cabinet.

The thing is, I’ve never known when it’s appropriate to throw spices away. I'm not clear on the shelf life, so I keep ‘em around. Have any clue as to when is a good time to chuck them?

A: Growing up, I recall the spice cabinet being, well, overwhelming. I’m pretty sure there were a couple bottles of something or other in there that were certified antiques, pre-dating the Carter administration. And that ground allspice? I think the sell-by date was 40 A.D.

Spice Box

The shelf life of spices varies, and you never really need to worry about them going “bad” like other foods do. For example, a bottle of curry powder that’s been around a questionable amount of time probably won’t make you sick … it will just be less potent. Many folks abide by a “six-month rule” when it comes to discarding most spices. Seems a bit short to me. I certainly can’t afford to replace all of mine twice a year.

The folks at McCormick offer “to toss or not to toss” guidelines that are more generous:

Ground spices (nutmeg, cinnamon, turmeric): 2 to 3 years

Herbs (basil, oregano, parsley): 1 to 3 years

Seasoning blends: 1 to 2 years

Whole spices (cloves, peppercorns, cinnamon sticks): 4 years

Seeds: 4 years (except for poppy and sesame seeds, which should be discarded after 2 years)

Extracts: 4 years (except for vanilla, which will last forever)

Pretty straightforward, eh? Sure, but unless you keep some kind of “purchased on…” checklist inside of your cabinet it’s probably hard to keep track of how long each and every spice has been kicking around. Some spice companies, like McCormick, do include “best by” dates on the bottles while others don’t.

To ensure that your spices are living up to their potent potential, in addition to a “best by” date, McCormick even has a “Fresh Taster” feature on its website where you can plug in a code found on the bottom of each McCormick spice bottle to verify its age and TOSS (Toss Old Spices Seasonally) accordingly. And as McCormick notes, if a certain bottle of spice originates from Baltimore, it’s at least 15 years old, and if you have Schilling brand spices, they’re at least seven years old.

If you don’t buy McCormick brand spices, there are a couple of things you can do to see if a spice is still good. For starters, simply pour out a little and observe its color. If the vibrant color has faded, then usually so has the flavor. Over this past summer, I encountered grayish-brown, not red, paprika at a friend’s house and remember being wary. Sure enough, it tasted like “paprika light” and was definitely not worth using.

Beloved spice purveyors Penzeys place a ground spice’s longevity at over six months but less than two years depending on the quality and complexity of a spice and recommend a simple smell test to see if it still has any kick: “If it smells strong and spicy, use it. If not, toss it.”

If a spice is no longer fragrant, it’s probably best to replace it. If a spice has some fragrance left but is far less potent than it used to be, just double the amount called for in a recipe.

Also, remember to keep spices, whether of the ground or whole variety, in a cool, dry place away from your stove with the container lids securely fastened so that the spices keep as long as possible. If you keep them organized in a spice rack that’s out in the open and not in a cupboard, just make sure that they’re not placed in direct sunlight.

Penzeys also recommends keeping certain spices such as whole and ground chili peppers, paprika, sesame seed, and poppy seed in a refrigerator or freezer to keep them fresh and colorful for longer, particularly during the sweltering summer months. But as noted by Penzeys, spices segregated to a fridge tend to be used less and could go to waste since they’re “out of sight, out of mind.” To prevent this, keep small amounts of commonly used spices in view with a backup supply in the fridge or freezer.

And don’t feel guilty if you have to toss and replace a spice. It won’t do any good taking up real estate in that congested spice cabinet of yours.

If a spice is really old, you may not want to throw the packaging away. Many folks collect antique spice bottles and tins, so you may have luck pawning it off at a local antiques store or selling it at your next garage sale.

It may be wise to buy spices in bulk (in small or larger quantities) to save a few bucks and cut back on packaging waste, but you will have to face the “I only use cloves once a year but have a giant container of them” dilemma.

Not all grocery stores sell herbs and spices in bulk, but it’s worth looking into. Depending on the household usage of a certain spice, you can buy as much or as little as needed so that little goes to waste. Is your house cumin crazy? Then by all means stock up and store the spice in a cute little reusable glass jar. Need mustard seed for a recipe but don’t think you’ll use it again? Buy just a few tablespoons in bulk instead of an entire bottle that costs upwards of $5 (spices aren’t cheap). I’ve started doing this with garlic powder. I found that I was using it frequently so I stopped by a local Middle Eastern grocery and purchased some in bulk — more than what I’d been getting in an average bottle — for a much lower price.

Good luck with the spice cabinet clean-out project. I hope that after this you’ll no longer warrant the “spice hoarder” tag. And remember to consider buying in bulk in the future to save money and curb your spice-related waste stream.

More 5 superfoods for spring

1. Fresh Figs

Fresh figs put the "va va voom" in fruit -- the tender but toothsome skin gives way to a soft and sticky center, dotted with delicately popping seeds, the perfumed and honeyed flesh -- you get the picture. In my humble opinion, figs are quite an experience. And beyond their drop-dead flavor is their profusion of life-boosting qualities.

Figs have the highest overall mineral content of all common fruits. With their standout source of potassium, figs may help to control blood pressure. Figs are high in calcium. And as fate would have it, their potassium may reduce the amount of calcium lost as a result of high-salt diets. Figs are also a good source of iron, vitamin B6, and the trace mineral manganese.

The fruit also has tremendous amounts of fiber, more than any other dried or fresh fruit. Insoluble fiber protects against colon and breast cancer -- soluble fiber helps lower blood cholesterol, and figs provide both. (Which also makes them a mild laxative, just so you know.) They also are a good source of flavonoids and polyphenols.

Recipes:

Try figs quartered, stuffed with goat cheese, drizzled with honey, and topped with sea salt and black pepper.

Fig and Kalamata Olive Tapenade

2. Leeks

Leeks look like cartoonishly big green onions, with a wonderfully sweet and subtle onion flavor. When braised or slowly sauteed, they melt into a sweet and creamy concoction that is hard not to love.

And they are workhorses in the health department as well. Like garlic, onions, scallions, chives and shallots -- all from the Allium family -- leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens.

Regular consumption of Allium vegetables (as little as two or more times a week -- although I could certainly eat them every meal) is associated with a reduced risk of prostate and colon cancer.

Recipes:

Linguine With Leeks and Lemon

Creamy Vegan Potato Leek Soup

3. Oregano and Other Fresh Herbs

I love fresh oregano, especially if salty Mediterranean flavors -- capers, olives, roasted peppers -- are involved. Yum. And superfood-y too!

When researchers at the University of Oslo, Norway, analyzed 1,113 foods to identify those foods richest in total antioxidants, of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples.

You might find that parsley is an excellent source of beta carotene, the carotenoids lutein and zeaxanthin (essential for preventing macular degeneration), vitamin A, vitamin C, and vitamin K.

Or try cilantro. In research studies, cilantro's remarkable components have shown the potential to help promote detoxification, reduce high blood sugar and lower levels of cholesterol.

Recipes:

Chard and Feta Tart With Oregano

Parsley and Walnut Pesto

Cilantro Tabouli

4. Spinach

Spinach, good old spinach. Spinach is an excellent source of folate -- the B vitamin that helps to prevent birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women). People who eat at least one serving of greens, including spinach, each week are 20 percent less likely to develop colon cancer, according to Italian research.

Another compound in spinach, lutein, fights against macular degeneration, which causes age-related vision loss -- in fact, including at least two servings of spinach a week in your diet halves the odds of macular degeneration (a leading cause of blindness), according to the the National Eye Institute. Eating cooked spinach more than twice a week cuts the need for cataract eye surgery in men by half, according to new Harvard University research.

And in a large-scale Harvard study, spinach singled out as most protective against stroke! Finally, because of it’s high in vitamin K, spinach also helps build stronger bones -- lowering the risk of hip fracture from osteoporosis as much as 30 percent, suggests a joint Harvard-Tufts study. Popeye was on to something.

Recipes:

Spinach Soup With Rosemary Croutons

Coconut Creamed Spinach

5. Strawberries

A serving of eight medium strawberries provides 140 percent of the daily recommended allowance of vitamin C, 12 percent of our RDA for fiber, 6 percent of our RDA for folate, 210 mg of potassium, and is also high in vitamins K, B2, B5 and B6, copper, magnesium, and omega-fatty acids. In addition, strawberries contain anthocyanin, which has been used for studies in preventing initiation of cancers. Strawberries contain a unique phenolic group, ellagotannins, which are effective in preventing initiation of esophageal cancer.

With more antioxidant punch than most other fruits, berries in general strengthen tissue defenses against oxidation and inflammation, which are underlying factors in most age-related diseases. For example, substances in blueberries help with short-term memory loss associated with aging. All berries help lower risk for breast, oral, and colon cancers in women. With a wealth of phytochemicals like ellagic acid, adding strawberries to the diet lowers tumor risk by up to 58 percent.