Vitamin A-rich Swiss chard added to family-favorite main course helps prevent cancer. One cup of Swiss chard contains more than 200% of your daily needs of vitamin A.

Fiber-rich okra in savory stew helps lower cancer and heart disease risk. The fiber in okra helps control spikes in your blood sugar.

Help Reduce Heart Disease Risk With Quick, Easy and Portable Hummus Lunch

Easy-to-make Mediterranean dish is rich in omega-3 and helps prevent heart disease. Ten ounces of fish weekly reduces ulcerative colitis disease activity. And your risk for sudden death from heart disease.

Savory South American soup features exotic flavors and cruciferous health benefits. Phytonutrients in cabbage "disarm" free radicals before they can damage your cells -- even your DNA.

Fiber-rich black eyed peas and edamame in entrée salad help lower heart disease risk. Eating beans and peas four times per week lowers heart disease risk by 22 percent.

Savory, flavorful grilled fish with Asian flair may help strengthen the immune system. Miso is also an excellent source of manganese, zinc, phosphorus and copper, which help strengthen your immune system.

South American grain helps prevent migraines in Middle Eastern inspired salad. Quinoa is loaded with the B vitamin riboflavin, which helps your cells generate more power.

Juicy, tangy mustard & almond encrusted thighs may help alleviate asthma severity. The selenium and magnesium in mustard may reduce asthma severity.

Cumin in zesty gluten-free Mexican classic helps prevent stomach ulcers. Cumin is a powerful spice shown to be effective in killing ulcer-causing bacteria H. Pylori.