11 super foods for better health ,January 19, 2006
- From: "Mr, Mrs, Miss & Masters Hammond" <niloch@xxxxxxxxxxx>
- Date: Mon, 13 Mar 2006 19:27:02 GMT
Get 2006 off to the healthiest possible start by putting plenty of the best disease-fighting, energy-boosting, and nutrient-rich foods into your diet every day.
Good food is the foundation for good health. Volumes of studies have demonstrated that the phytochemicals, vitamins and minerals in fruits, vegetables, whole grains, nuts, legumes and tea can help ward off heart disease, cancer, diabetes, macular degeneration and many other serious illnesses.
The following 11 "super foods" are among the world's healthiest and they all can be found at your local supermarket.
1. Berries. All kinds help, especially blueberries, cranberries, boysenberries, raspberries, blackberries, and strawberries. They contain anthocyanins, ellagic acid and vitamin C, which act as antioxidants for protection against heart disease and cancer. Berries are also rich in soluble fiber, which helps reduce cholesterol.
2. Beans. Dried or canned, such as lima, kidney, pinto, navy, black, split pea, and chickpea, are high in protein and complex carbohydrates. They contain soluble and insoluble fiber for digestive tract health. Phytosterols in beans may protect against colon cancer. Beans are a good source of folic acid (a B vitamin), which helps form red blood cells, prevents birth defects, and helps lower the risk of cervical and colon cancer.
3. Broccoli and other green/white vegetables. These cruciferous vegetables, including Brussels sprouts, cabbage, turnips and cauliflower, have been long classified as anticancer foods. They contain sulforaphane which can neutralize cancer-causing chemicals that damage cells, and it also interferes with tumor growth. They have indoles, which act to make estrogen less potent and thus may reduce the risk of breast cancer. These vegetables are also good sources of folic acid, vitamin C and fiber.
4. Oats and other whole grains. The fiber content of brown rice, barley, wheat, buckwheat, rye, millet, amaranth, quinoa and yellow corn helps lower cholesterol and blood sugar levels. High-fiber foods are digested more slowly, so they don't cause spikes in blood sugar levels like white flour products do. Soluble fiber attracts sugars from other foods in the meal, holding it like a sponge to be released more gradually. The germ of whole grains is rich in vitamin E, the bran is rich in minerals such as magnesium and trace minerals such as chromium.
5. Oranges, grapefruit, lemons and limes. Phytochemicals in citrus skin can leach into the juice and are capable of detoxifying cancer promoters. Rich in bioflavonoids, which help prevent blood clotting and strengthen capillary walls.
6. Sweet potatoes, carrots, mangoes, apricots, winter squash, pumpkin and orange bell peppers. They have many anticancer functions; strengthen the immune system; protect the retina from harmful radiation, reducing the risk of macular degeneration. They are packed with beta carotene, which our body converts to vitamin A as needed.
7. Walnuts, almonds, cashews, pecans, macadamias. Even the fattiest nuts have been found to improve cholesterol. Nuts are high in beneficial poly- and monounsaturated fats. Studies show that you can lower your risk of cardiovascular disease by 15 percent to 50 percent if you eat a handful of nuts five times per week. Walnuts are an excellent source of plant-based omega-3 fatty acids. Almonds are a good source of calcium, magnesium and vitamin E.
8. Tea - green, black and white. Green and white tea are particularly low in caffeine and high in flavenols that fight cancer and heart disease, such as catechins and EGCGs. Catechins were found to be more effective than vitamins C and E in blocking cell mutations that cause cancer. Catechins may also protect arteries from plaque buildup.
9. Soy foods. All kinds, such as tofu, soy milk, soy nuts, edamame beans, tempeh and miso, lower "bad" cholesterol levels in the bloodstream, which, in turn, reduces heart-disease risk. Phytochemicals in soy have been shown to fight cancer.
10. Spinach, bok choy and other dark leafy greens. These are a rich source of plant-based calcium, which is better absorbed by the body than the calcium found in dairy products. They contain beta carotene, vitamin C, folic acid and magnesium which help control cancer, reduce heart disease and stroke risk.
11. Papaya, pineapple and kiwi. They contain enzymes that break down protein, freeing amino acids for their roles in everything from cell growth and repair to antibody, digestive enzyme and hormone production.
This recipe from Diabetic Cooking magazine is brimming with super foods. For company, instead of tossing the salad in a bowl, lay lines of chopped ingredients across a large serving platter and let guests dish up the ingredients they prefer. Pass the dressing at the table.
Source http://www.star-gazette.com/apps/pbcs.dll/article?AID=/20060119/LIFE/601190310/1035
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