What is the secret to a long and
healthy life? It is in the food that we
eat. As you well know, all foods are not
created equal. Choosing and eating the
right foods may help increase your life expectancy as well as the quality of
your life.
Here are ten of the top power packed
foods designed to give you energy, vitality and all around good health!
1. Beans – If they give you gas, take
precautions before you eat them. Soaking
them first can help. Beans of all kinds
(kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very
little fat, carbs and calories. If fiber
is a problem in your diet, eating a healthy portion of beans each day can keep
your digestive system healthy. Expert recommend you to consume p to three cups
of the legumes a week-because they are so good for your health. And the more
you eat, the less likely you are to have tummy problem, people wwho eat beans
on a consistent basis experience gas and bloating than people who consume them
less often. Says Cynthia Sass MPH, RD, Health Contributing nutrition editor and
author and of slim down now. The fibers in beans help your body to feel full so
you don’t need to eat as much throughout the day, because beans has fiber in
its skin and flesh. Beans is so important because it contains both soluble and
insoluble fibers, so they work double to keep your digestive system running
smoothly. however, after the digestion
of the fibers in beans, the cabs in beans get absorbed at a slower rate over a
longer period of time, this helps to keep the blood sugar steady-this is why
beans has been help to keep diabetes in control. Some other important benefit
of beans include maintenance of healthy cardiovascular system, also it has been
found that it helps to induce sound and thorough sleep in people who suffers
from sleeplessness(insomnia).
2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood
cholesterol. You can make it yourself
with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides
much needed fiber to keep hunger at bay and your blood sugar constant.
3. Fruits – Fruits are filled with
antioxidants such as Vitamin C and A.
Antioxidants fight free radical damage in the body and reduce the risk
of cancer. Berries such as blueberries
and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety
of colors for maximum health. The
antioxidants in fruit boost the immune system to fight the effects of aging in
the body. Fruits; fruits has been recognize as a good source of vitamins and
minerals, and for their role in preventing vitamin C and vitamin A
deficiencies. People who eat fruit as part of an overall healthy diet generally
have a reduced risk of chronic diseases. Fruits are important source of many
nutrients, including potassium, fiber, vitamin C and folate (folic acid). Try
to add bleu berries, citrus fruits, cran berries or straw berries, which
contains phytochemicals (phytochemicals are rare nutrients that are found in
small quantity in foods we eat which also has to do with healthy condition of
the body) that are been studied for added health benefits. For instance, which
is found in bananas and other fruits helps to reduce the risk developing heart
disease, stroke, kidney stone and help to decrease bone loss as age increases,
2 ½ of fruits are very good for your health daily -as recommended by
US department of agriculture (choosemyplate.gov) website Washington DC
Why
Choosing Fruits
·
Fruits
are low in calories and fats and sources of simple sugar, fibers and vitamins,
that helps to optimize your heath.
·
Fruits
consists of many (natural) benefiting antioxidant, such as poly-phenolic flavonoids, vit-C, and
anthocyanins, all these helps the human body to protect oxidant stress,
diseases and cancers, boost immunity to fight ailment, etc.
·
Fruits
contains natural nutrients and minerals (which does not have any side effects
like that of laboratory prepared ones), therefore it helps to prevent untimely
aging of the body tissues and outer appearances, it also rejuvenate and prevent
damage to body cells, these nutrients also go extra mile to prevent wrinkles of
the skins, hair-half, memory loss, and age-related macular degeneration of the
eye retina(which prevent loss of sight due to age),Alzheimer disease, colon
cancer, weak bone, etc the list of the benefit goes endless.
4. Allium foods – This class of foods includes garlic, onions, leeks and
shallots. Garlic is known for lowering
cholesterol. Allium vegetables healp
guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and
prevent blood clots. Eating these power
packed vegetables in their natural state especially garlic increases their
health benefits.
5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart
disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains
good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great
use after an exercise session to build muscle tissue.
6. Flax Seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9
fatty acids. You get a lot of power to
fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit
smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to
name a few.
7. Peppers (or spices) – Peppers are colorful. They contain antioxidants like beta-carotene
and Vitamin C. Peppers range from mild
and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called
capsaicin. Capsaicin has the properties
of an anti-inflammatory, a pain reliever, lowers cancer risk and heart
disease. They are good in salads, salsa
and all sorts of dishes. Spices; spices
has been found to contain disease preventing and health promoting chemical
compounds
·
Also
they have been in use since ancient time for their anti-inflamationary,
carminative, anti-flatulent properties
·
Spic
es also contains anti-clotting properties that help to prevent coagulation of
blood platelet thereby facilitating free flow of blood-preventing stroke and
coronary artery disease.
8. Nuts And
Seeds – Nuts are
high in fat but those fats are the good kind.
Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers
of good fats and protein. Crush them
into a fine powder and use as a coating instead of higher carb bread
crumbs.
·
Nuts
help to lower cholesterol. Eat them
right out of the shell with no additives.
·
Nuts
are the ultimate sources of good fatty acidnutrients of Omega-3 acids,
likeLinoleic acid, a-linolenic acid (ALA), Eicosapentaenoic acid, Docosahexonic
acid etc.
·
Nuts
have a complete and adequate proportion of calories and vitamins. They also
contain Vitamin-E a powerful lipid soluble antioxidant which helps to maintain
the integrity of cell membrane of mucus and skin, thus preventing it from
harmful oxygen free radicals.
·
However
the vitamin B-complex in these nut (like riboflavin, niacin, thiamin,
pantothenic acid, and folic has been found to
be essential for optimum health and well being.
9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases
energy. You can get more done and look
better while doing it. You can get Acai
juice and supplements in your health food store.
10. Yogurt – The fat free variety is good for you.
Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an
alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria
to help promote a healthy digestive system.
Building a better healthier body
begins with what you eat. Try these
super foods to get started on the right foot.
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