Re: 13 super foods

On Tue, 2 Oct 2007 08:31:12 +1000, "Ozgirl"
<are_we_there_yet@xxxxxxxxxx> wrote:

From : http://www.everydayhealth.com

1. Avocados
Sure they're high in fat, but avocados contain healthful monounsaturated
fat, which has been linked to a reduced risk of cancer, heart disease, and
diabetes. "Avocados aid in blood and tissue regeneration, stabilize blood
sugar, and are excellent for heart disorders," says Ed Bauman, Ph.D.,
director of Bauman College. They're loaded with fiber (11 to 17 grams per
fruit) and are a good source of lutein, an antioxidant linked to eye and
skin health.

2. Apples
"An apple a day really does keep the doctor away," says Jonny Bowden, Ph.D.,
C.N.S., author of The 150 Healthiest Foods on Earth. Apples are loaded with
the powerful antioxidants quercetin and catechin, which protect cells from
damage - that means a reduced risk of cancer and cardiovascular disease,
especially if you eat the skin. Research shows that the apple peel contains
five times more polyphenols than the flesh. Apples and their skins pack a
lot of fiber too (about twice that of other common fruits, including
peaches, grapes, and grapefruit), which may help fight the battle of the
bulge.

3. Blueberries
Antiaging superstars, blueberries are loaded with antioxidants, especially
anthocyanins, which have been shown to improve vision and brain function.
Studies show that eating blueberries slows impairments in motor coordination
and memory that accompany aging. These little berries also reduce
inflammation, which is inextricably linked with virtually every chronic
disease from Alzheimer's and Parkinson's, to diabetes and heart disease.
Other studies show that blueberries have much greater anticancer activity
than other fruits.

4. Cabbage
In the vegetable world, the Brassica genus reigns supreme, and the cabbage
is the most impressive of the lot. Brassica vegetables (including broccoli,
bok choy) contain compounds called indoles, which have been shown to reduce
the risk of cancer dramatically. "Eating cabbage more than once a week cut
men's colon cancer odds by 66 percent," says Bauman. "Cabbage also
stimulates the immune system, kills bacteria and viruses, and is a good
blood purifier." If you go for the red variety, you'll also get a healthy
dose of anthocyanins (the same pigment molecules that make blueberries
blue), another powerful antioxidant with an anticancer punch.

5. Fish and Fish Oil
Eating fish helps cut the risk of heart disease, cancer, Alzheimer's,
stroke, diabetes, and arthritis. The fatty varieties may also help alleviate
depression. The American Heart Association recommends that adults eat at
least two fish meals per week, especially wild salmon, herring, and
sardines, because those varieties provide the most heart-healthy omega 3s.
Avoid mercury-containing varieties like shark, swordfish, king mackerel,
tilefish, and albacore tuna, says Roberta Anding, M.S., R.D., national
spokesperson for the American Dietetic Association. (Chunk light tuna is
okay.)

6. Garlic
Research shows that garlic lowers total cholesterol and triglyceride (blood
fat) levels, helping prevent clogged arteries. "Two to three cloves a day
cut the odds of subsequent heart attacks in half for heart disease
patients," says Bauman. "Garlic also tops the National Cancer Institute's
list of potential cancer-preventive foods." Whole baked garlic helps
detoxify the body of heavy metals like mercury (from fish) and cadmium.
Garlic also acts as an antibacterial and antiviral, boosting resistance to
stress-induced colds and infections. Can't stand garlic breath? Chew on a
sprig of parsley.

7. Mushrooms
Used for centuries in Eastern medicine, mushrooms have powerful effects on
the immune system - especially the maitake, shiitake, and reishi varieties.
"Mushrooms such as maitake help prevent and treat cancer, viral diseases,
high cholesterol, and high blood pressure," says Bauman. In fact, mushrooms
are used as an adjunctive cancer treatment throughout Asia because of their
ability to counteract the toxic effects of chemotherapy and radiation while
simultaneously shrinking tumors. What's more, Japanese researchers have
found that regularly eating shiitake mushrooms lowers blood cholesterol
levels up to 45 percent.

8. Almonds
Almonds are loaded with fiber and monounsaturated fat, both of which have
been shown to lower cholesterol. According to the Food and Drug
Administration, eating 1.5 ounces of most nuts, including almonds, as part
of a diet low in saturated fat and cholesterol may reduce the risk of heart
disease. And even though almonds are relatively high in fat and calories,
studies show that eating almonds can actually help with weight loss (their
protein, fiber, and monounsaturated fats provide the feeling of fullness,
preventing overeating).

9. Eggs
The best protein source on the planet, eggs consistently outrank milk, beef,
whey, and soy in the quality of protein they provide. In addition to
containing all nine essential amino acids, eggs are loaded with nutrients.
"And for God's sake, eat the yolks," says Bowden. People avoid the yolks
because they fear cholesterol, but egg yolks contain choline, which helps
protect heart and brain function and prevents cholesterol and fat from
accumulating in the liver.

10. Flaxseeds
Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce
inflammation, flaxseed has been used for centuries for medicinal and health
reasons. Gandhi himself proclaimed, "Wherever flaxseed becomes a regular
food item among the people, there will be better health." Bauman adds, "The
seed itself has terrific nutritional value, very usable protein, tremendous
fatty acids, and minerals like magnesium, potassium, and zinc."
Additionally, they're a great source of fiber.

11. Pomegranates
Pomegranates have up to three times the antioxidants of red wine and green
tea - and the juice has been shown to reduce artery-clogging plaque, which
in turn prevents heart disease and stroke. Research shows that long-term
consumption of pomegranate juice may also help slow aging and protect
against cancer.

12. Red Wine
A small amount of any kind of alcohol each day does your heart good by
increasing HDL cholesterol and reducing the risk of blood clots. "Red wine
also contains powerful antioxidants, reservatrol and saponins, which may
provide additional cardiovascular benefits," says Anding. Resist a refill,
however: More than one drink daily has been linked to high blood pressure.

13. Dark Chocolate
When it comes to chocolate, bitter is better - at least in terms of health.
The benefits of chocolate come from flavonols and antioxidants (the same
disease-fighting chemicals found in cranberries, apples, strawberries, and
red wine). The caveat: Only real cacao contains flavonols, so look for
chocolate that boasts a high percentage of cacao (60 percent or more). Dark
chocolate also has fewer calories than other varieties, and when eaten in
moderation, it lowers unhealthy LDL cholesterol and prevents plaque from
building up in your arteries.

Thanks Jan. I forget when I first saw this list here. The
only ones I miss are pomegranates - not common in my shops -
and I keep forgetting to grind the flaxseed I have stored in
the fridge:-)

I make a conscious effort to include all of the others in my
menu as often as possible.


Cheers, Alan, T2, Australia.
d&e, metformin 1500mg, ezetrol 10mg
Everything in Moderation - Except Laughter.
--
http://loraldiabetes.blogspot.com
.

Relevant Pages

  • Re: 13 super foods
    ... Sure they're high in fat, ... fat, which has been linked to a reduced risk of cancer, heart disease, and ... sugar, and are excellent for heart disorders," says Ed Bauman, Ph.D., ... Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, ...
    (alt.support.diabetes)
  • Re: 13 super foods
    ... Sure they're high in fat, ... fat, which has been linked to a reduced risk of cancer, heart disease, and ... sugar, and are excellent for heart disorders," says Ed Bauman, Ph.D., ... Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, ...
    (alt.support.diabetes)
  • Re: 13 super foods
    ... Sure they're high in fat, ... fat, which has been linked to a reduced risk of cancer, heart disease, ...
    (alt.support.diabetes)
  • Re: 13 super foods
    ... Sure they're high in fat, ... fat, which has been linked to a reduced risk of cancer, heart disease, and ... sugar, and are excellent for heart disorders," says Ed Bauman, Ph.D., ... Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, ...
    (alt.support.diabetes)
  • Re: 13 super foods
    ... Sure they're high in fat, ... fat, which has been linked to a reduced risk of cancer, heart disease, ...
    (alt.support.diabetes)