Re: 13 super foods

On Oct 1, 3:55 pm, "Julie Bove" <julieb...@xxxxxxxxxxx> wrote:
"Ozgirl" <are_we_there_...@xxxxxxxxxx> wrote in message

news:13g2taqk5l4ll3c@xxxxxxxxxxxxxxxxxxxxx



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.

Now I feel bad. Hate avocados and blueberries. Can't eat much cabbage
because it affects my thyroid. Don't like any fish except occasional tuna.
Can't bring myself to take fish oil after I had those capsules burst during
a heat wave. What an odor!!! Don't like garlic and not overly fond of
mushrooms. Allergic to eggs and almonds. Can't have alcohol because of
fatty liver and chocolate activates my GERD.

I guess that leaves apples, flax seeds and pomegranates. Not overly fond of
the apples or pomegranates and don't find a use for the flaxseeds too often.
*sigh*

It's all those supplements you are taking. They have screwed up your
taste buds.

Bob

.

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  • Re: 13 super foods
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