Re: 11 super foods for better health ,January 19, 2006
- From: "Roger Zoul" <rogerzoul2@xxxxxxxxxxx>
- Date: Tue, 14 Mar 2006 11:58:29 -0500
What's wrong with meat, fish, & cheese?
Mr, Mrs, Miss & Masters Hammond wrote:
:: 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
.
- References:
- 11 super foods for better health ,January 19, 2006
- From: Mr, Mrs, Miss & Masters Hammond
- 11 super foods for better health ,January 19, 2006
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