May

18

Super Foods- You Are What You Eat

Posted by maureen

May 18, 2007 |

We have all heard the old adage” you are what you eat’ but how much truth is hidden in those lines? Today science is discovering more evidence that proper food choices can have a dramatic, lifelong impact on your overall health. Experts say more than a dozen easy-to-find ’super foods’ can do wonders for your health. The great thing is that it’s never too late to make simple changes to your diet that can improve many age-related health problems.

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Tomatoes: They’re the single richest source of the antioxidant lycopene, a plant pigment that may even beat beta carotene when it comes to battling the destructive effects of free radicals. There is solid evident that tomatoes eaters have lower incidents of digestive tract malignancies.

Beans: Beans are a good source of several nutrients, including iron, B vitamins, folic acid and oil or starch. Beans with a colored shell contain antioxidants. They are also a rich source of fiber which helps to reduce levels of LDL cholesterol in the blood reduce the chances of prostate cancer and heart disease.

Berries: Berries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.

Broccoli: This green vegetable is regarded by some as the best cancer-preventive substance nature can provide. It is the most nutritious of the cruciferous vegetables, brimming with B vitamins, vitamin C and foliates plus beta carotene and lutein. What a great vegetable!

Oranges: Nothing delivers vitamin C as readily as a fresh orange. One orange supplies a healthy dose of vitamin C which plays an important role in cancer prevention, healthy blood circulation and wound healing.

Oats: Oats are a good source of soluble fiber. A number of studies have shown that a diet which is low in fat and rich in soluble fiber can help reduce high blood cholesterol levels. Oats have a low Glycaemic Index which means they are absorbed into the blood stream slowly helping to keep blood sugar levels stable. Many nutrition experts now believe choosing a diet based around carbohydrates with a low GI offers several health benefits.

Pumpkin: The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene which performs many important functions in overall health. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

Salmon: Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods.

Tea: In recent years, scientists have been lauding the cancer -fighting abilities of the powerful antioxidant polyphenols found in black and green teas. I’ll drink to that!!

Turkey: Turkey is low in fat and high in protein and the leanest source of protein around. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins.

Nuts: Nuts are an excellent source of plant protein, fiber and monounsaturated fatty acids. Different nuts have different benefits and the walnut ranks highest as a source of omega-3 essential fatty acids. In addition, walnuts contain an antioxidant compound that supports the immune system and appears to have several anticancer properties.

Yogurt: When eating yogurt, you care for your colon in two ways. First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Secondly, yogurt is a rich source of calcium. It also improves the bioavailability of other nutrients and boosts immunity.

Soy: Foods derived from soybeans - tofu or the beans themselves are true nutritional superstars. They’re rich in B vitamins, iron and potassium and are a source of protein that offers benefits over animal protein by lowering your “bad” cholesterol and triglycerides while keeping “good” cholesterol levels up.


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