Recent
dietary research has uncovered 14 different
nutrient-dense foods that time and again promote good overall
health. Coined “superfoods,” they tend to
have fewer
calories, higher levels of vitamins and minerals, and many
disease-fighting antioxidants.
Beans (legumes), berries (especially blueberries), broccoli, green tea,
nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach,
tomatoes, turkey, whole grains and oats, and yogurt can all help stop
and even reverse diseases such as hypertension, diabetes,
Alzheimer’s, and some forms of cancer. And where one might
have
an effect on a certain part of the body, it can also affect the health
of other body functions and performance, since the whole body is
connected. With these 14 foods as the base of a balanced,
solid
diet, weight loss gimmicks and other fly-by-night programs can become a
thing of the past in your life.
Conversely, the ill-effects of an unbalanced diet are several and
varied. Low energy levels, mood swings, tired all the time, weight
change, uncomfortable with body are just a few signs that your diet is
unbalanced. An unbalanced diet can cause problems with
maintenance of body tissues, growth and development, brain and nervous
system function, as well as problems with bone and muscle systems.
Symptoms of malnutrition include lack of energy, irritability, a
weakened immune system leading to frequent colds or allergies, and
mineral depletion that can trigger a variety of health concerns
including anemia.
And since the body is connected, realizing that an unhealthy body will
result in an unhealthy spirit only makes sense. When we
nourish
our body with these superfoods and complement them with other
nutrient-dense and healthy fresh foods, our spirit will be vitalized
and healthy as a direct result.
Many modern diets based on prepackaged convenience foods are sorely
lacking in many vitamins and minerals, which can affect our mental
capacities as well, and cause irritability, confusion, and the feeling
of ‘being in a fog’ all the time.
Superfoods can be the basis of a sound, healthy, nutritious solution to
curing many of these ailments and more.
2
– Prevention is Worth a Pound of Cure
It seems
like everywhere you look, there’s a new pill or medicine
that will ‘instantly cure’ your sickness, disease
or health
issue. And while taking a pill to cure what ails you might be
convenient and simple, maybe it’s really time to sit down and
take a good, long look at what you’re feeding your body, or
as it
might be, not feeding your body. Are you truly giving your
body
the nutrients it needs to take care of itself? Most of us
find
when we take a look at what we’ve been eating that the
choices
we’ve been making in the name of convenience, simplicity, or
saving time have actually been detrimental to our overall health
– body, mind and spirit.
Our modern day diet largely consists of excessive consumption of
starch, sugar, fried and fatty foods. As a result, diseases such as
hypertension, diabetes, obesity, Alzheimer’s and some cancers
are
becoming more and more common.
Healthy foods and good nutrition can not only help keep you fit, but
treat disease as well. You may not even have to go to a health food
store. You can purchase them right at your grocery store, or make a
trip to your local farmer’s market. And if you focus on
basing a
healthy, well-balanced diet on the 14 “Superfoods,”
the
detrimental effects of these diseases can be slowed, stopped or even
reversed.
And when you nourish your body physically with these nutrient-dense
foods, your mental capacities increase, and your spiritual wellness is
enhanced as well. In addition, since your spiritual health is
optimal, it will shine through to the outside, and people will notice
you’re happy, calm, and that your stress levels have
decreased
dramatically.
So look for ways to cut the junk out of your daily eating and replace
it with members of the Superfoods group. Your body, mind and
spirit will all be healthier as a direct result.
3 – Color Your Way to Daily Health
It’s important that we eat plenty of different fruits and
vegetables every day. Diets rich in fruits and vegetables may reduce
the risk of cancer and other chronic diseases. Fruits and vegetables
provide essential vitamins and minerals, fiber, and other substances
that are important for good health. Most fruits and vegetables are
naturally low in fat and calories and are filling.
You’ve probably heard about the 5 A Day for Better Health
program. It provides easy ways to add more fruits and
vegetables
into your daily eating patterns. It’s vital that we eat a
wide
variety of colorful orange/yellow, red, green, white, and blue/purple
vegetables and fruit every day. By eating vegetables and fruit from
each color group, you will benefit from the essential vitamins,
minerals, and fiber that each color group has to offer alone and in
combination.
There’s several different yet simple ways to start
incorporating
vegetables and fruit into your familiar and favorite meals. You can
begin your day with 100 percent fruit or vegetable juice, slice bananas
or strawberries on top of your cereal, or have a salad with lunch and
an apple for an afternoon snack. Include a vegetable with dinner and
you already have about 5 cups of fruits and vegetables. You may even
try adding a piece of fruit for a snack or an extra vegetable at
dinner.
Don’t be afraid to try something new to increase your
vegetable
and fruit intake. There are so many choices when selecting fruits and
vegetables. Kiwifruit, asparagus, and mango may become your new
favorite. Keep things fresh and interesting by combining fruits and
vegetables of different flavors and colors, like red grapes with
pineapple chunks, or cucumbers and red peppers.
Get in the habit of keeping fruits and vegetables visible and easily
accessible – you’ll tend to eat them more. Store
cut and
cleaned produce at eye-level in the refrigerator, or keep a big
colorful bowl of fruit on the table.
4
– Getting Your Nutrition from Real Food is a Good Habit for
Life
Many
people think popping a multi-vitamin supplement to get their
nutrients is just as good as what comes from real foods. They
don’t realize that it is far better to get vitamins and
minerals
from natural foods and juices. Our bodies utilize the vitamins and
minerals from real foods more efficiently. And most people
find
it much easier to select a variety of whole foods they enjoy eating
instead of trying to make heads or tails of the entire selection of
vitamin and mineral supplements that are available. And any of us
who’ve swallowed a multi-vitamin or a mineral supplement can
say
without a doubt that the taste leaves a lot to be desired
Supplements are also difficult for our bodies to break down and use,
making it difficult to get the full punch from the vitamins and
minerals they contain. Conversely, by consuming plenty of
nutrient-dense food to get the equivalent means the nutrients are going
to be easier for the body to process and utilize, and less likely to be
wasted. We are also processing nutrients throughout the
course of
the day when we obtain them from food, instead of just getting them
from the ‘one a day’ approach.
Many of the supplements available today use fillers and binders to hold
them together, plus coatings on the tablets themselves. These are
products the body does not need and will not use. Some people find they
are allergic to the dyes and fillers used in vitamin pills. However,
the body uses the fiber that binds fruits and vegetables. Often the
“skin” of a vegetable, like the potato, is the most
nutritious part. In addition, sometimes the vitamin and mineral
supplements can upset our stomachs, making taking them even more
difficult the next day. In many cases, combining supplements
can
counteract their effectiveness and can produce stomach upset when
dealing with the taste and smell of some supplements. On the other
hand, a variety of fruits and vegetables enhance the flavor of a
nutritious meal and their fiber aids digestion.
If you’re looking to lose weight, eating fresh food is vital
to a
weight loss plan. Also, eating fresh fruits and vegetables help hair,
skin and teeth stay attractive and healthy. And when you think about
it, fruits and vegetables are the original ‘to go’
food.
It’s simple to grab for an orange, apple, banana, grapes, or
quickly toss a few vegetables together for a salad to take to work.
So when you’re looking for well-balanced, healthy, reliable
nutrition, don’t reach for the bottle. Reach for the food!
5
– Super Foods for Super Weight Loss
Experts
say there are two basic categories of foods that can be
considered "keeping it off superfoods" because they fill your tummy
without piling on the calories: fruits and vegetables. And the nutrient
that gives fruits and vegetables that ‘staying
power?’
Fiber. So, if fruits and vegetables are the "keeping-it-off superfood
groups," fiber may well be the "keeping-it-off
super-nutrient."
Protein is another super-nutrient. It's becoming more scientifically
accepted that protein may help to curb appetite. Protein also offers
staying power, and can slightly boost your metabolism in the
process. But it’s imperative that you choose your
proteins
wisely, because like all other foods, if you’re eating more
than
your body needs, it’ll show up on the scale as a gain,
instead of
a loss.
The following superfoods are smart, low-calorie choices that will
benefit your weight loss efforts:
Green Tea - Researchers suspect that the catechins (helpful
phytochemicals) in green tea may trigger weight loss by stimulating the
body to burn calories and mildly decrease body fat. So indulge in
either a hot cup or a nice tall iced glass of green tea.
Broth- or tomato-based soup – Soups can help reduce hunger
before meals and increase your feeling of fullness.
Low-calorie green salads - Having a low-calorie salad – which
is
not defined as one that’s loaded with croutons, high fat
dressings, and cheese - as a first course can help you feel full,
thereby reducing how much you eat with your main course.
Wisely
choose your ingredients, and its high fiber content can be the key to
helping you fight cravings later in the day.
Yogurt – Including dairy products as part of your healthy
diet
may promote your weight loss efforts. Choosing a light yogurt
may
help you fight off hunger pangs due to its combination of protein and
carbohydrate.
Beans – A great combination of fiber and protein, beans help
you
feel full longer, which means they may work to curb your between-meal
appetite.
Water – Water is your body’s lifeblood, and you
should be
drinking it through your day. It’s a great no-calorie
beverage,
and you can get it by drinking unsweetened tea, flavored unsweetened
mineral water, regular water with lime or lemon, or even in your
cucumber. In addition to helping flush toxins from the body,
it
can also help you feel full. So when those hunger pangs
strike,
try drinking a glass of water before grabbing that snack.
High-Fiber, Whole-Grain Cereal - Whole grains in general help boost
fiber and the nutritional value of your meal. One of the
easiest
ways to give your daily diet a whole-grain boost is to have a bowl of
higher-fiber whole-grain cereal as breakfast or a snack.
6
– Flush the Fat With Smart Food Choices
Flushing the fat? As crazy as the concept might sound, the Fat Flush
Plan can help you reshape your body while detoxifying your system. This
low-carbohydrate, three-phase diet regimen was created by nutritionist
Ann Louise Gittleman, Ph.D., C.N.S.
Phase 1 of the plan, called The Two-Week Fat Flush, lasts 14 days and
is designed to jump-start weight loss. Phase 2, The Ongoing Fat Flush,
helps you continue to lose weight, and Phase 3, The Lifestyle Eating
Plan, focuses on maintenance.
The Fat Flush Plan was designed to increase metabolism, flush out bloat
and to boost the fat burning process. At the core of the plan is the
commitment to promote a balanced lifestyle and encourage simple healthy
habits that seem to have gone by the wayside in our modern and hectic
everyday life. Every aspect of each phase of the plan is focused on
accomplishing this goal: helpful essential fats, amounts of protein,
antioxidant-rich vegetables, moderate amounts of fruits,
calorie-burning herbs and spices, cleansing diuretic beverages,
exercise, journaling and even sleep are addressed.
The Two-Week Fat Flush is based on an average of 1,100 to 1,200
calories daily, and is designed to jumpstart weight loss for dramatic
results. It will transform your shape by accelerating fat loss from
your body's favorite fat storage areas - your hips, thighs and
buttocks.
The Ongoing Fat Flush is the next step for those individuals who have
additional weight to lose but who also want to pursue a more moderate
cleansing program and enjoy a bit more variety in food choices while
still losing weight. This part of the program is designed for ongoing
weight loss, with approximately 1,200 to 1,500 calories each day. This
is the phase that will be followed until you reach your desired weight
or size.
The Lifestyle Eating Plan is your maintenance program for lifetime
weight control. This phase offers over 1,500 calories daily, providing
a basic lifelong eating program designed to increase your vitality and
well-being for life. You’ll add up to two dairy products and
up
to two additional friendly carbs. Phase 3 friendly carbs include more
choices from a variety of starchier veggies and nongluten
hypoallergenic grains. Foods are always introduced one at a time to
make sure there are no allergic reactions and you’re your
body
tolerates the food well.
7
– Superfoods that Squash Stress
Life has a way of getting the best of us some days. Whether
it’s working too many hours, shuffling your kids all over
town
for their activities, taking care of your household, or dealing with
personal or family matters, stress can take its toll on you physically,
mentally, emotionally, and spiritually. But there are simple
steps you can take to combat stress, starting with the foods you eat.
Avoiding caffeine and alcohol is a good start when life’s
particularly stressful. Stimulants and depressants like these
can
both zap your energy and rob you of the fuel you need to successfully
cope with tension. Sugary foods should also be avoided as
well,
as they cause your blood sugar levels to spike then dip rapidly, which
can in turn make your energy levels spike and dip at the same rate.
However, there are several superfoods out there that provide you with
the energy and nutrition your body needs to keep stress in check
Asparagus, which is high in folic acid, can help level out your moods.
Folic acid and vitamin B are key players in producing serotonin, a
chemical that gets you into a good mood.
And though we may hear negative things regarding red meat,
it’s
actually a wise dinner option for a stressed-out family.
Beef’s
high levels of iron, zinc and B vitamins not only help get you into a
good mood, but help you stay there as well. Your local
butcher
can help you select lean cuts for the healthiest options
Milk really does a body good. Chock full of calcium, protein,
antioxidants, and vitamins B2 and B12, it helps strengthen bones and
promotes healthy cell regeneration. Paired with a healthy
whole-grain cereal choice in the morning, low-fat milk is a great way
to start your day and arm yourself to do battle with the stressors that
await you. Cottage cheese is also another great dairy choice,
and
when coupled with a fruit that’s high in vitamin C, it helps
the
body battle free radicals that run rampant during your most stressed
periods.
Almonds are also an awesome choice when it comes to arming yourself
against stress. They’re high in magnesium, zinc, as
well as
vitamins B2, C, and E and unsaturated fats, all which are great
warriors against free radicals, which have been shown to cause cancers
and heart disease.
8
– Superfoods for your Brain
We’ve all had days when we didn’t feel like we were
‘on our game.’ And as we age, both our bodies and
our
brains grow old as well. By making smart food choices though,
we
can preserve our precious gray matter longer and improve brain
function. Here are some brainy choices for keeping our
noggins in
tip-top shape.
Blueberries have been shown to shield the brain from stress, dementia,
and Alzheimer’s disease. Research has
also shown that
diets rich in blueberries significantly improved both the learning
capacity and motor skills.
Avocados, though considered a ‘fatty fruit,’
contribute to
healthy blood flow and decreased blood pressure, lessening the chances
of developing hypertension, which can lead to a stroke.
Deep-water fish, such as salmon is a wise, freshwater fish
choice. It’s abundant in omega-3 essential fatty
acids,
which are essential for healthy brain function.
Nuts and seeds are good sources of vitamin E, an important vitamin
needed by your brain to stave off declining cognitive functions.
Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are
all great choices.
Whole-grain breads, brown rice, and oatmeal also contribute to a
healthy brain by reducing the risk for cardiac disease. By
promoting a healthy heart and improved blood flow, the brain is sure to
thrive via excellent oxygen and nutrient delivery through the
bloodstream. Complex carbohydrates also supply the brain with
a
steady stream of glucose that enhances brain function. It's important
to avoid simple carbohydrates often found in junk food because the
glucose gives the brain a short-lived sugar high, often followed by a
crash that makes you feel hungry and tired.
Freshly brewed tea also has potent antioxidants, especially the class
known as catechines, which also promotes healthy blood flow. Since
black teas do contain caffeine it’s important to use it
sensibly.
Dark chocolate has powerful antioxidant properties, contains several
natural stimulants, which enhance focus and concentration, and
encourages the production of endorphins, which helps improve mood.
Again, moderation is the key.
9
– Superfoods to Rejuvenate Body, Mind and Spirit
When the
goal is rejuvenating the body, mind and spirit, the method
should be smaller, more frequent snacks and meals. This will
help
keep energy levels on an even keel, and regulate your blood sugar
levels to avoid spikes and dips. When you choose the right combination
of foods, your body gets the much-needed boost it needs to sustain
itself properly, even through those slumps later in the day. So dump
those high sugar junk foods and reach for the following foods and get
that boost you need.
Any fresh fruit, especially with skins or seeds like peaches, apples,
pears, oranges, and strawberries, is a great source of vitamins and
fiber. In the summer you can choose a peach and get plenty of dietary
fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A,
plus high amounts of vitamin C. Niacin is important for providing
energy for cell tissue growth. Along with regulating fluid balance,
potassium helps maintain the electrical stability of the cells of your
heart and nervous system and is important for cell and muscle growth.
Vitamin B12 plays a role in red blood cell formation, nerve function,
and metabolizing protein and fat.
Dried Apricots and Almonds combination provides a high amount of
vitamin A, iron protein and dietary fiber. Both foods are low in
cholesterol and sodium, and apricots are a great source of potassium,
which is important in regulating your body's fluid balance. The vitamin
A in apricots contributes to healthy vision, bone growth, and
reproduction, and helps fight infection.
Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack
with significant amounts of potassium, phosphorus, copper, and iron,
and when mixed with low-fat yogurt, you also get riboflavin (vitamin
B2) and vitamin B12, as well as a high amount of calcium, which is
needed not only for strong bones and teeth but also plays a key role in
the normal functioning of the heart and other muscles.
Baby carrots and sesame sticks are a tasty treat that will provide
significant amounts of beta carotene, vitamin A, vitamin C, folate,
vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps
protect against diseases like heart disease and some cancers.
Vitamin A is important for healthy skin, for better night vision, and
to fight infection and respiratory ailments. Folate, or vitamin B9, is
essential to human life, helping to form red blood cells and break down
proteins, and playing a key role in cell growth and division.
Peanut butter on some whole grain crackers is an excellent source of
protein, iron, niacin, and fiber. Peanut butter on celery is a classic
snack, has great staying power, and the celery is stuffed with numerous
vitamins, minerals, and is high in fiber. Low-fat string
cheese
is a good quick source of protein and calcium. They come in
easy-to-carry individual servings and you can add a piece of fresh
fruit for extra fiber.
10
– Superfoods that Help Heartburn
Heartburn and indigestion make millions of people miserable. Continuous
digestive problems can be a symptom of overeating, bad food choices or
something more serious. Thankfully simple changes in the
foods
you eat can provide relief.
A number of foods can trigger heartburn or indigestion by relaxing the
band of muscles at the end of your esophagus so it can't keep out
stomach acid. By avoiding spicy foods with black pepper or chili
powder, garlic and raw onions, citrus foods like tomatoes, oranges, and
grapefruit, fried or fatty foods, alcohol or anything with caffeine
such as coffee, tea, soft drinks, heartburn and indigestion can be
greatly lessened or avoided.
For overall healthy digestion and to minimize acid reflux, make sure
you get plenty of fiber from a variety of vegetables, non-citrus
fruits, and whole grains. Drink enough fluids to help your body absorb
important nutrients and lubricate food waste, and use low-fat methods
when cooking. Try drinking herbal chamomile tea after dinner or before
bedtime, as it’s believed to have a calming effect on the
stomach. Smaller but more frequent meals can also help
decrease
heartburn and indigestion episodes. Be sure to eat
your
meals and snacks in a calm, relaxed atmosphere where there’s
little if any noise or distractions. Wear properly fitting clothing
that isn’t tight in the waist and abdominal area, and
don’t
lie down immediately after eating a meal.
Make your morning meal oatmeal. It’s high in fiber, low in
saturated fat and cholesterol and when combined with skim milk, gives
you a calcium-charged boost to your day. By adding blueberries or
raisins you’ll be adding some extra iron and potassium into
the
mix for a well-balanced meal.
You can't beat turkey if you want a lean, nutrient-packed protein
source that'll be easy on your stomach. Turkey is high in niacin, which
helps lower cholesterol levels in the blood. Chicken without
the
skin is also a terrific low-fat source of protein. Both are easy to
cook either indoors or out.
Apples and grapes are low in saturated fat, cholesterol, and sodium,
and are a great non-citrus fruit choice for vitamin C and fiber.
11
– Superfoods to Stomp out a Cold
Not only
do healthy, nutrient-dense foods nourish your body and help
the cells grow and reproduce, they also help arm your body’s
defenses to ward off attacks from germs that cause colds.
Low-fat
meats, whole grains, fruits, vegetables and whole grains all play a
part in preparing your body to do battle.
Another important component of your anti-cold defense system is
water. When your body is dehydrated, it’s at an
increased
risk of germs latching on and not letting go. So be sure to drink
plenty of water and decaffeinated drinks to help your body stay
hydrated and ready.
Just one cup of yogurt a day may work to keep the gastrointestinal
track healthier, which can help ward off colds. It has to be
yogurt with live cultures, as this is the key ingredient that helps
keep the GI track ready to rumble. And an added bonus to eating yogurt
- recent studies suggest regular dairy consumption helps you lose
weight or maintain a healthy
weight.
Garlic contains allicin, an antibiotic that has been shown to prevent
complications from a cold in some research. Garlic can be added to many
of your favorite dishes to spice them up and help you suit up to do
battle against cold
germs.
It’s been said an apple a day keeps the doctor away. Well, so
can
an orange. One orange a day provides your recommended daily allowance
of vitamin C. Oranges are also abundant in flavonoids, which helps your
body’s cells regenerate and stay healthy and strong. Green
bell
peppers are the vegetable family’s best vitamin C source. Add
them to a salad, or simply slice one up and eat it raw.
Flavonoids are also found in peppers. You may even want to
prepare a green pepper dip seasoned with garlic for an added
germ-kicking effect.
Lean ground beef, especially when prepared with a bit of garlic, can
maintain cell health and fight off illness. It’s a good
source of
protein, selenium and zinc, and when eaten with a bit of tomato, is a
great defense during cold season.
12
– Superfoods for Fighting the Flu
Breakouts of the flu are responsible for millions of lost hours at both
work and home each year, not to mention many miserable days trying to
recover. If you’re wondering what you can do to
naturally
boost your immunity and prepare your body’s defenses, study
the
foods you’re eating, look at your family’s meals,
and make
the changes needed to ensure everyone is eating a well-balanced diet
abundant in nutrient-dense fruits and vegetables, low-fat proteins, and
complex carbohydrates.
Black currants are even richer in vitamin C than oranges, containing
approximately three times the recommended daily intake for adults.
It’s imperative that you get plenty of vitamin C since it
helps
prevent infections and helps keep the immune system healthy.
Pork has high levels of zinc and selenium, both of which help keep your
immune system strong. It’s also one of the best sources of B
vitamins and contains only a little more total fat than beef. So be
sure to include lots of pork entrees in your menu planning.
Mix up your morning breakfast with a glass of grapefruit juice instead
of orange juice for a vitamin C-rich drink that's both sweet and tart.
However, you should check with your doctor if you're on certain
medications for blood pressure, AIDS, anxiety, or hay fever, as mixing
grapefruit juice with certain drugs can lead to dangerous toxicity.
Brussel sprouts are a great vegetable source of vitamin C, are high in
fiber and contain lots of folate as well. They improve
anticarcinogenic glucosinolates, which have important cancer-fighting
properties. They’re a great addition in a stew to provide
lots of
fl-busting nutrients.
Yogurt that includes live cultures has a positive effect on your GI
tract, and as a result, helps the body purge the germs from the body
more quickly and effectively and fight the flu. You want your yogurt to
contain the active culture L. acidophilus, which is also helpful in
fighting off yeast infections.
Potatoes are one of the most affordable sources of vitamin C, and
nicely complement any entrée with their high levels of
potassium
and fiber. The skin contains the most fiber and the flesh
just
under the skin contains the most vitamin C. Fresh potatoes are the best
source of vitamin C. Be careful of how you choose to prepare them, as
soaking them in water robs them of their germ-busting vitamin C.
Whole wheat pasta is also rich in niacin, fiber, and iron. Its complex
carbohydrates are an essential part of a healthy diet that will keep
your immune system strong. Simply substitute recipes calling
for
traditional pasta with the whole wheat variety instead for a delicious
and nutritious twist on your favorite pasta dishes.
13
– Superfoods for Super Bones
Many people believe that the primary cause of osteoporosis is the lack
of calcium in their diet. However, in the overall picture,
calcium is only a small piece of the puzzle. Though calcium
supplements can certainly help, there are other dietary concerns that
need to be examined.
Actually, the primary dietary cause of osteoporosis is the eating foods
that are highly acidic in nature, such as refined white sugar, refined
white flour, high-fructose corn syrup, soft drinks, cookies, candies,
sweets, desserts, and anything containing sweeteners. The
over-consumption of these products causes the pH level in your blood to
become very acidic. In an attempt to counterbalance this, your body
reaches out for any calcium and magnesium it can find, and releases
those into your bloodstream in an attempt to keep the pH level at a
healthy balance.
Therefore, with every soft drink, candy, cake and goodie you indulge
in, you are robbing your skeleton of its bone density. The calcium and
magnesium the body harvests in an attempt to counteract this acidic
environment gets passed through your kidneys, where it can also
contribute to kidney stones and exits your body through your urine. To
prevent losing your bone mass to dietary causes, simply avoid consuming
any white flour, processed sugars, added sugars, soft drinks, sweets,
candies, breads, or any other ingredients that are made with refined
carbohydrates.
In addition, certain superfoods, like broccoli, cabbage, celery and
other dark green leafy vegetables help keep the pH balance in a healthy
equilibrium. You need to get plenty of calcium and magnesium
from
healthy sources such as organic, plant-based vitamins. You also need to
supplement your diet with various sea vegetables, which are naturally
alkaline. Those include seaweed, kelp, and many others. Sprouts are
also an awesome superfood choice.
14 -
Superfoods that have your Heart in Mind
Heart disease is number one killer among both men and women in the
United States. And though we all realize that eating nutrient-dense
healthy foods help reduce the risk, we may not know which foods are the
best choices to battle this deadly disease head on.
The key is stepping up fiber and choosing unsaturated fats.
Eating unsaturated fats, like omega-3 fatty acids and olive oil, can
help to reduce triglycerides. And a diet rich in soluble
fiber,
which is often found in legumes and some fruits and vegetables, helps
to decrease LDL cholesterol levels.
Sardines are an awesome source of omega-3 fatty acids, along with
calcium and niacin. You can prepare fresh ones on the grill, or canned
sardines work great in salads or sandwiches. Mackerel is
another
excellent source of omega-3s, and is full of selenium, which is an
antioxidant mineral which may help protect the body from heart disease
and cancer. A great way to get omega-3s on the go is by
grabbing
a handful of walnuts for an afternoon snack. Add some to your green
salad, or give chicken salad a nutrition boost by adding ground walnuts.
Kidney beans are an affordable source of high fiber, are low fat, and
have no cholesterol. Add them to salads and chili, as they
truly
are almost a perfect health food. Since canned varieties tend to be
higher in sodium, try to use the dried varieties whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble fiber, which
is good for combating constipation. It’s also a good protein
source and has a good supply of iron and minerals. Choose whole-grain
barley cereals, or substitute whole-grain barley for rice and pasta
side dishes once a week.
Oatmeal is a great way to boost your fiber content early in the
morning, and it also has a low glycemic index, which helps to provide
lasting energy stave off hunger. Choose rolled oats, and add
some
raisins, apples, and honey for flavor. Instant oatmeal isn’t
a
healthy option as it’s usually loaded with sugar.
15
– Superfoods that Fight Cancer
As the nation’s second most deadly disease, cancer brings
with it
several risk factors. Therefore, it’s logical that we take a
good
look at the foods we’re eating, and start introducing
nutrient-rich foods that are known to help reduce the cancer
risk. A diet rich in fiber, vegetables, and fruits, including
juices made from 100 percent fruit juice, can make a big difference in
your cancer risk.
Foods rich in phytochemicals which are found in beans and cruciferous
vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and
kale are strong choices. So are dark green leafy vegetables like
spinach, romaine lettuce, and collard greens, which are packed with
fiber, lutein, and carotenoids - all cancer-fighting substances. Focus
on choosing foods that have abundant amounts of vitamins C, E, and A,
all antioxidants themselves. These help protect you from cancer by
preventing the growth of free radicals in your body.
Tomatoes are an awesome cancer-fighting superfood. Not only do tomatoes
contain lycopene, the antioxidant phytochemical that also helps prevent
heart disease, but they're a good source of vitamins A, C, and E, all
which do battle against cancer-causing free radicals. Add
them to
your salad or use as a topping on your homemade pizza.
They’re
also a great way of adding some zest to your favorite sandwich.
Watermelon is also stuffed full of antioxidants, and includes about 80
percent of your daily vitamin C requirement. It is also a great source
of vitamin A, or beta carotene. And like tomatoes, it also contains
lycopene.
Cabbage is a cruciferous vegetable, which help reduce the risk of colon
and rectal cancer. Plus cabbage is rich in fiber and has almost 50
percent of daily requirement of vitamin C, making it a well-rounded
superfood with cancer-fighting power. Carrots are also a wonderful
source of fiber and beta carotene, and they have about three times the
daily requirement of vitamin A.
Did you know that one-quarter cup of kidney beans has the same amount
of fiber and protein as two ounces of red meat? Whole wheat pasta is
also a good source of fiber, and broccoli will tip the daily scales for
your daily vitamin A and C needs. Toss them all together with your
favorite low-fat Italian dressing for a simple dinner of
cancer-fighting proportions.
Strawberries and blueberries are rich in vitamin C and fiber.
They’re quick and simple finger food, and easily be added to
your
favorite whole grain cereal oatmeal, or low-fat yogurt.
16
– Superfoods for Conquering the Pain of Arthritis
With some thought and planning, it’s easy to make these
nutrient-dense foods part of your daily diet. With choices
from
virtually every food group, you’ll soon be well on your way
to
arming yourself to battle the pain of arthritis and begin to manage it
from the inside out.
Salmon is among the richest sources of healthy fats, making it an ideal
source of omega-3 fatty acids. In addition, salmon contains calcium,
vitamin D, and folate. Besides helping with arthritis, eating salmon
may protect the cardiovascular system by preventing blood clots,
repairing artery damage, raising levels of good cholesterol, and
lowering blood pressure.
Commonly referred to as one of nature’s ‘perfect
foods,’ bananas are perhaps best known for packing potassium,
but
they're also good sources of arthritis-fighting vitamin B6, folate, and
vitamin C. They’re easy for your body to digest, and since
they’re a great source of soluble fiber, they are an
important
player in your weight loss efforts, because you fell full after eating
one without consuming a large number of calories.
If you are in need of vitamin C but aren’t a big fan of
citrus
fruits, reach for a green pepper. A single green pepper contains 176
percent of your daily needs for vitamin C -- and colorful red and
yellow varieties have more than double that amount. That makes them
richer in C than citrus fruits, but sweet peppers are also excellent
sources of vitamin B6 and folate.
Vitamin D is a tough one to come by in foods, but shrimp fills that
bill, since they have about 30 percent of the daily recommended amount
in about three ounces – much more than a cup of
milk.
Shrimp also contains omega-3 fatty acids and vitamin C, along with
other nutrients essential for general health, including iron and
vitamin B12.
Hard or soft, fresh or ripened, cheese in all its variety is an
excellent source of calcium for bones, and protein for muscles and
other joint-supporting tissues. Cheese can be easily sliced to put on a
cracker or a sandwich, grated into your favorite recipe, or eaten
alongside an apple or pear for a fresh, quick snack.
Green tea contains hundreds of powerful antioxidant chemicals called
polyphenols and has been cited for helping prevent problems ranging
from cancer to heart disease. But studies also suggest green tea may
help prevent or ease symptoms of rheumatoid arthritis.
17
– Superfoods to Fend of Alzheimer’s disease
Alzheimer's
disease is a progressive brain disorder that gradually
destroys memory and the ability to think and reason. Recent estimates
show approximately 4 million people in the U.S. have dementia, most
with Alzheimer's disease. By 2050, that number could be as high as 16
million.
However, by making some simple adjustments in your diet to include
foods high in folate, you can help reduce your risk. According to
research, older adults whose diets were high in folate reduced their
risk of Alzheimer's disease by half compared with those whose diets
contain less than the Recommended Dietary Allowances (RDA
Folate has also been shown to lower blood levels of homocysteine, a
risk factor for heart disease. High homocysteine levels, as well as
decreased folate and vitamin B-12 levels, have also been associated
with stroke and Alzheimer's disease.
A healthy, well-balanced diet is your best option to get the
folate you need. Be sure it includes at least five servings
of
fresh fruits and vegetables each day. Foods rich in folate include
oranges and bananas, dark leafy green vegetables, asparagus, broccoli,
liver, and many types of beans and peas, including lima, lentil and
garbanzo, as well as fortified breads and cereals.
The antioxidants in apples could help protect the brain from the type
of damage that triggers Alzheimer's and Parkinson's disease, according
to recent research. But it’s estimated that on average
Americans
only eat approximately one-seventh of an apple per day, nowhere near
enough.
Blueberries are an awesome food choice as well to arm your body to
combat declining mental capacities. It’s also
imperative to
choose unsaturated fats so your circulatory system stays
healthy.
Healthy blood flow and blood vessels lessen the chance of brain damage
due to strokes or compromised circulation.
18
– Superfoods for a Super Long Life
Recent research shows that specific chemicals in foods -- such as
sulforaphane, a phytochemical in broccoli -- work with your genes to
ratchet up your body's natural defense systems, helping to inactivate
toxins and free radicals before they can do the damage that leads to
cancer, cardiovascular disease, and even premature aging.
And the hope for the future is to be able to tell someone what diseases
or maladies they are might be genetically predispositioned to early on,
so their diets can be focused accordingly. We’ll
know which
ones to add, which ones to avoid, and be able to take a proactive role
in preventing or deterring a genetic disease. In the
meantime,
many foods have been determined to pack a punch to the aging process.
Lycopene, the pigment that makes tomatoes red, also appears to reduce
risk for cardiovascular disease, some cancers, and macular
degeneration. It’s also been associated in greater
self-sufficiency in elderly adults. While fresh tomatoes have a good
hit of lycopene, the most absorbable forms are found in cooked tomato
products, such as spaghetti sauce and soup and prepared salsas. Pink
grapefruit, guava, red bell peppers, and watermelon are also rich in
lycopene.
Eating at least two cups of orange fruits like sweet potatoes, squash
and carrots boosts intake of beta-carotene, which converts to vitamin
A, essential for healthy skin and eyes, and which may also reduce the
risk of some cancers, cardiovascular disease, and osteoporosis. Lutein
and lycopene, also found in orange produce, also help reduce the risk
of macular degeneration and may protect skin from sun damage and even
reduce wrinkling as well. Mangos and cantaloupes are also beta-carotene
endowed.
And if you don’t do anything else to change your diet, eat
your
dark leafy greens. They have been showed to significantly reduce your
risk for heart disease and may also save your eyesight. Dietary
guidelines advise at least three cups of greens a week. Frozen or
bagged is as good as fresh.
Don’t forget the mental aging process either. The
heart-healthy
omega 3 fatty acids have also recently been shown to keep your brain
sharp. A recent study found that a higher intake of fatty fish
significantly reduced mental decline. If fresh fish isn't an
option, go for canned tuna, salmon, and sardines.
19 -
Superfoods for Healthy Hair
We’ve all learned through the years that a well-balanced diet
is
healthy for our body and critical for optimal health and
performance. Our hair is no different A mixture of protein,
complex carbohydrates, vitamins, minerals and iron are all required for
healthy, strong hair.
Good hair nutrition begins with getting enough protein, which is the
building block of your hair. Then you need complex carbohydrates to
help assemble the proteins for hair growth. Other important vitamins
and minerals include B complex, which is associated with energy
production and building good hair and skin issues, folic acid, B12, and
zinc.
Hair follicles can have low energy levels just like we do.
Therefore, it’s very important that you eat a high protein
mean
at the start of each day. Consider the following food choices
for
breakfast and the other daily meals in order to give you hair the
healthiest opportunity to grow and thrive.
If you don't have high cholesterol, try eating red meat twice per
week. It has the protein your hair needs, but also is full of
B
vitamins, iron and zinc, which are all important for healthy
hair. Bacon is another great choice as it’s also
full of B
vitamins, zinc and protein, but since it’s also high calorie,
it’s not the best choice if you’re also trying to
lose
weight. Eggs and egg whites are another great protein option,
especially for vegetarians or those who cannot eat red meat or bacon
due to dietary restrictions. Salmon is another great protein
choice, and works great for breakfast, lunch or dinner.
You’ll find it’s also full of B vitamins, including
B12,
and other vitamins and minerals.
Just be sure to keep in mind that you should also have complex
carbohydrates, which feed you energy over a longer period of time than
refined carbohydrates, with your protein source at meals. Brown
short-grain rice is an ideal form. It's also a good source of B
vitamins and some fiber. Whole grain choices complement your protein
consumption by helping organize the proteins for the hair to utilize
for optimal growth and health.
20
– Superfoods that Fight Depression
We’ve all had the blues once in while. But when
they happen
on a more frequent basis, it becomes cause for concern. But there are
ways to adjust your diet to help stabilize your mood. It’s
imperative to eat meals at regular intervals in order to keep your
serotonin levels in check, a chemical in the brain that has a calming
effect. Good nutrition is your best defense for managing
depression.
Carbohydrates are linked to serotonin production and lack of
carbohydrates may cause changes in your mood. Here are more food ideas
to help you combat depression and kick those blues.
Rich in omega-3 fatty acids, salmon and mackerel are always a great
choice for dinner. Omega-3 fatty acids also help prevent
heart
disease and stroke and may help prevent some cancers. Plus, salmon
contains selenium, an important antioxidant mineral. Be sure to choose
wild salmon at the grocery store or local fish market, since it
contains more omegas than farmed, or Atlantic, salmon.
A recent study indicated that people who suffer from depression also
have lower levels of the antioxidant vitamin E. So, though
oil is
high in fat and should be consumed in strict moderation, canola oil is
rich in vitamin E. It’s a healthier alternative for
sautéing foods and vegetables.
Dark green vegetables like spinach and peas are high in folate, a key
player in the production of serotonin. They’re also
an
excellent source of vitamin C and fiber. Fresh is always the best
option, as canned versions tend to have lower nutritional value.
Legumes are also high in folate and protein and low in fat, and are an
excellent option for those who are vegetarian or meat-restricted diets.
Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack,
combine a can of drained and rinsed chickpeas with some minced garlic,
fresh lemon juice, and olive or canola oil in your blender or food
processor. Add salt, pepper and other spices as you wish. The resulting
hummus makes a healthy and hearty vegetable dip.
Chicken and turkey are both rich in vitamin B6, which plays a role in
serotonin production in the body. They are both a good source of
selenium and other vitamins and minerals, too.
And please, if you’ve been dealing with the symptoms of
depression for a while, please contact your doctor to discuss available
treatment options and medication that may be available to you.
Every aspect of a food - its color, shape, scent and texture
–
can make it sexy. In addition, certain foods contain substances that
make us feel good by interacting with our hormones or stimulating our
brain. Consider incorporating some of the following into your next
candlelight dinner to help you and your partner get in the mood.
Oysters are a good source of minerals like selenium and zinc, and are
also high in protein. A perfect appetizer to a beautiful meal
–
but be careful when purchasing, as some can have high levels of
pollutants and PCB. If you’re pregnant, oysters
should be
avoided.
Chocolate has been a symbol of love and lust for centuries due to
theobromine, a stimulant to the brain that creates a pleasurable
effect. Chocolate also contains antioxidants that may lower cancer and
heart disease risk. However, chocolate is also very high in fat, so
self-restraint should be exercised. Dark chocolates are usually lower
in sugar, but higher in antioxidants and theobromine than milk
chocolate.
Kiwi and papaya are colorful fruits have an alluring and interesting
aspect about them that can help flip the switch. Loaded with
antioxidants, tropical fruits help fend off heart disease and cancers.
Kiwi actually has more vitamin C in it than an orange, and papaya is
rich in beta-carotene and high in fiber.
Honey was thought in medieval times to sweeten the marriage when mixed
into a drink. Bear in mind, however, it’s still
pretty high
in sugar, so use sparingly.
Asparagus can also help get your partner in the mood. It’s
one of
the few good sources of vitamin E and is a natural diuretic. Steaming
is the best way to prepare them without losing nutrients, and they can
easily be eaten by hand.
A good cup of coffee or tea after that romantic dinner stimulates the
release of epinephrine, which contributes to stimulation in the body.
It can also be found in dark chocolate. Just don’t consume
too
much caffeine before bed, unless you plan on being awake all night
long!
22
– Superfoods to Help you Manage Your Monthly Menstruation
Every month it’s the same thing. You’re
bloated,
tired, cranky, fighting cravings, and trying to get rid of
headaches. You wish you could be like your friend or your
sister,
who seems to just breeze right through her cycle with little or no
problem. Take a look at your diet and see if these superfoods are a
part of it. If they’re not, they can easily become
a part
of a well-balanced healthy diet that might just make your cycles to
come simple to manage.
Bananas have long been well known as nature’s
‘perfect
food.’ They’re loaded with potassium, zinc, iron,
folic
acid, calcium, B6 and soluble fiber. They’re good for
digestion,
menstrual difficulties and essential for athletes because they can
quickly replace what your body loses during your cycle or when
you’re exercising frequently. And, if you suffer from
diarrhea
during your monthly cycle, they are the idea treatment when eaten in
conjunction with apples, rice and dry toast – more commonly
known
as the BRAT treatment.
Bee pollen has been popularized by famous athletes who take it
regularly for strength and endurance. It has been used successfully to
treat a variety of ailments including allergies, asthma, menstrual
irregularities, constipation, diarrhea, anemia, low energy, cancer,
rheumatism, arthritis and toxic conditions. It can, however, provoke
allergic reactions in those who are taking it for the first time, so
it’s important to start with small amounts and slowly build
up to
a teaspoon or so per day. Bee pollen can be taken in powder,
capsule or tablet form—or in raw unprocessed honey mixed with
cereal or spread on toast.
Make sure you’re getting plenty of iron-rich foods in your
diet.
Leafy green vegetables, beans, shellfish, red meat, poultry, soy foods
are great choices. Try teaming these with citrus foods
containing
vitamin C, which will promote iron absorption. Steer clear of
alcohol, caffeinated beverages, or salty foods, and as always, make
sure you choose unsaturated fats. These will only exacerbate
that
bloated feeling you suffer through each month.
23
– Superfoods To Help You Manage Menopause
Including these superfoods in your diet can help to alleviate symptoms
associated with menopause, maintain your memory power, and prevent
osteoporosis. These superfoods are delicious to eat, easy to prepare,
and super-good for you!
Tofu is an alternative protein source to meat. Along with other soy
products, tofu can be beneficial for lowering your cholesterol and
preventing heart disease. Soy products like tofu may also decrease the
side effects associated with menopause, including the dreaded
‘hot flashes.’
Navy beans are loaded with fiber, which can help reduce your risk of
color and other forms of cancer, as well as relieve the symptoms
associated with diverticulosis. Women need 30 grams of fiber each day,
so include them in your favorite chili recipe, or try them as a side
dish alternative to pasta or rice.
Packed with calcium, yogurt can help prevent osteoporosis. It has also
been shown to boost your immunity and help with weight management.
Additionally, yogurt contains high amounts of good bacteria such as
acidophilus, which helps to prevent yeast infections and urinary tract
infections. It also contains protein, which may help your
body
battle the fatigue and weariness that follows a hot flash.
As we age, we sometimes find ourselves forgetting things or feeling as
if we’re in a fog. If you find this to be the case,
grab
for the blueberries the next time you’re shopping for
groceries.
Recent studies show they may actually help with short-term memory loss.
They’re also loaded with antioxidants. Pair them with some
low-fat plain yogurt for a top-notch way to protect both your brain and
your bones.
Avocado also contains antioxidants, such as vitamin E, which can help
to protect your vision and skin, which can suffer as we age.
The
monounsaturated fat found in avocados has also been shown to improve
the condition of hair and skin. They’re great on a turkey
sandwich, or mash up a few ripe ones and whip up a quick side of
guacamole to have with some low-fat baked tortilla chips.
And as always, it’s important to make low-fat and low-sodium
choices when menu planning. These do nothing to help alleviate the
symptoms brought on by menopause, and are unhealthy options at any age,
but especially as we grow older. Avoid smoking or alcohol, and get
plenty of rest, and you’ll soon find your menopause symptoms
are
easily managed.
24 -
Superfoods for a Healthy Prostate
The prostate gland has a reputation as a health destroyer.
Hypertrophy of the prostate gland, which affects nearly every elderly
male, strangles the urethra. This troublesome condition makes
urination difficult and increases the risk of bladder infections and
kidney damage. However, there are many superfoods that may already be a
part of your everyday diet that can help thwart the onset of prostate
problems.
Tomatoes, watermelons, red grapefruit, papaya and red berries are all
great sources of lycopene, a health-promoting plant pigment known for
its cancer-battling ability. It also promotes a strong immune
system and helps support prostate health in men. Though fresh
are
always an excellent option, the lycopene in cooked tomatoes is actually
absorbed more readily by the body. It’s also your
ally in
the battle against heart disease.
Quercetin, a flavonoid that forms the backbone of many other
flavonoids, may have positive effects in combating or helping to
prevent many different types of cancer, including prostate. It also
acts as an antihistamine and has anti-inflammatory properties, which
may be helpful in relieving the pain of an inflamed prostate.
Foods rich in quercetin include apples, black & green tea,
onions,
raspberries, red wine, red grapes, citrus fruits, broccoli &
other
leafy green vegetables, and cherries. Quercetin can also be found in
honey and sap, including the type from eucalyptus and tea tree flowers.
It’s important to remember to get a healthy balance of foods
to
keep your prostate healthy, including antioxidants, vitamin E from nuts
and seeds, and drink plenty of clear fluids to help flush the
bladder. Try to avoid caffeine, alcohol, and spicy
foods.
Keeping your weight in check will also help maintain a healthy
prostate.
25
– Superfoods for Erectile Dysfunction
There are many underlying physical and psychological causes of erectile
dysfunction. Reduced blood flows to the penis and nerve damage are two
of the most common physical causes. Underlying conditions associated
with erectile dysfunction include vascular disease, diabetes, drugs,
hormone disorders, neurological disorders, pelvic trauma, surgery,
radiation therapy, a venous leak or psychological conditions.
A lack of zinc can interfere with the maturation of the reproductive
organs, as well as interfere with reproductive functions and processes.
It can contribute to impotence. Chronic diarrhea, poor appetite, and
thus significant weight loss of the unhealthy and undesirable sort,
hair loss, and the slow healing of wounds are all associated with zinc
deficiencies. So, too, are open sores on the skin and in the mouth,
strange tastes in the mouth, and inefficient or reduced mental
functioning, especially cognitive processes. So be sure to
include lots of zinc-rich foods in your diet, including red meat,
fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and
dairy products.
Zinc is vital to many internal processes and supports immune
function, reproduction, and the nervous system.
It’s also imperative to include other vitamins and minerals
in
your diet, as they may also help improve erectile dysfunction. Be sure
to eat whole, fresh, unrefined, and unprocessed foods. Include fruits
(lots of richly pigmented berries to support vascular integrity),
vegetables, whole grains, soy, beans, seeds, nuts, olive oil, and
cold-water fish (salmon, tuna, sardines, halibut, and mackerel. Avoid
sugar, dairy products, refined foods, fried foods, junk foods, and
caffeine. If you’ve found in the past that you’re
sensitive
to certain kinds of foods, eliminate them from your diet, ass it could
be a contributing factor to erectile dysfunction. Also be
sure to
drink plenty of water. A good rule of thumb is to drink 50%
of
your body weight in ounces of water daily (e.g., if you weigh 150 lbs,
drink 75 oz of water daily). Try to avoid alcohol and smoking, as they
can have a negative impact on erectile function.
Erectile dysfunction may be chronic or recurring, or it may occur as a
single isolated incident. In the past, it was assumed that impotence
was primarily a psychological problem, but many therapists and
physicians today believe the majority of all cases of impotence have
some physical basis.
26
– Superfoods for Healthy and Natural Conception
In both the female and male body, the balance of hormones has to be
just right for conception to occur and for pregnancy to proceed.
Nutrients that are in excess or that are in depletion can throw off
balance and disrupt the pregnancy process. When we can choose whole
foods for our diet, we are increasing our chances of obtaining the most
nutrients we need. Whole foods include fruits, fresh vegetables,
unrefined grains, beans, nuts, seeds, eggs, and small whole
fish.
It’s important to make sure you’re choosing healthy
whole
superfoods that have an abundant supply of each of the following
vitamins and minerals.
B-complex vitamins need to be replenished all the time, as they are
water soluble and passed out of the body with urination. Vitamins B6
and B12 are particularly important for fertility and hormonal function.
Fortified cereals, fortified soy-based meat substitutes, baked potatoes
with skin, bananas, light-meat chicken and turkey, eggs, and spinach
are all great sources of B6 and beef, clams, mussels, crabs, salmon,
poultry, soybeans, and fortified foods have healthy amounts of B12.
Folic Acid, also known as folate, is essential for the production of
genetic material in conjunction with vitamin B12. The body cannot store
Folic Acid so it must be replenished regularly. It is found naturally
in dark green leafy vegetables, apricots, avocados, carrots, egg yolks,
liver, melons, whole grains, and yeast's.
Zinc is an essential component of genetic material and plays an
important role in the fertility of men (affecting sperm count) and
women. Zinc is vital to healthy cell division, so healthy zinc levels
are essential at conception. Zinc occurs naturally in oats, rye,
almonds, pumpkin seeds and peas.
Essential Fatty Acids (EFA's) work on every system of the body and are
essential for healthy hormone production. EFA's can prevent blood from
clotting inappropriately which can be helpful to women who have
suffered from recurrent miscarriages (if clotting was an issue). They
are primarily found in fish oils.
Vitamin E is an antioxidant. Low vitamin E levels can be a cause for
subfertility in men and women. Found in wheat germ cereal, sunflower
seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ
meats, soy beans and sweet potatoes.
Vitamin C is an antioxidant, helpful to sperm production and may play a
role in healthy ovulation. Vitamin C is essential to the normal healthy
functioning of many systems in the human body. Excellent sources
include blackcurrants, raw red peppers, guavas and citrus fruits such
as oranges and grapefruits. Other good sources include strawberries,
kiwifruit, broccoli and Brussel sprouts.
Iron aids in the production of red blood cells and carries oxygen
around our bodies. The body can lose iron through periods, childbirth
or blood loss (including blood donation). Leafy green vegetables,
beans, shellfish, red meat, poultry, and soy food products are all good
sources of iron.
Vitamin A is an antioxidant essential at conception for the developing
embryo. Natural sources include carrots, tomatoes, cabbage, and
spinach.
27
– Super Strategies for Stamping Out Acne
Most people with acne attempt to treat their irritated skin with
external face washes, soaps, lotions and treatments. However, the best
way to treat acne is by changing your diet and getting rid of
acne-causing ingredients such as fried foods.
A healthful diet rich in natural whole foods like vegetables, fruits,
whole grains and beans is the first recommendation for treating
acne. Foods containing trans-fatty acids, such as milk, milk
products, margarine, shortening and other synthetically hydrogenated
vegetable oils, as well as fried foods, should be avoided.
It seems the prevalence of acne in the United States is built into the
typical American diet. Americans tend to eat fried foods in large
quantities, usually cooked in the most harmful of fats and oils. Not
all fats are bad, but the fats that typical Americans eat make them
more prone to develop acne and skin problems, such as what’s
in
ice cream, cheese, bacon, and milk.
Acne cannot really be treated using creams and soaps because the root
of the condition lies beneath the skin. Pimples and blemishes are
caused by bacteria and other irritants embedded underneath the skin's
oil glands and hair follicles, which are generally caused as a result
of improper hygiene and poor diet – such as too much
processed,
fatty, fried and sugary foods.
A skin-healthy diet emphasizes raw and lightly cooked vegetables,
especially green leafy vegetables that contain valuable trace minerals
and are rich in fiber. Fresh green vegetables are essential. Also
include in your diet lean protein sources and complex carbohydrates,
such as rice, whole-grain bread, and potatoes. These fiber-rich foods
help ensure a clean gastrointestinal tract, which is especially
important in the management of acne. Eat three healthy meals daily to
provide important nutrients and to decrease your appetite for sugary or
greasy fried foods. Foods rich in vitamin A, like apricots,
watermelon, and broccoli, as well as foods like lean beef, nuts, beans
and whole grains that are rich in zinc can also be helpful in reducing
acne breakouts. It’s also imperative to drink lots
of water
to help flush the toxins out that contribute to breakouts.
28 -
Superfoods to Fight Flatulence
There are many causes for flatulence, such as overeating, eating too
quickly, excessive consumption of refined carbohydrates or artificial
sweeteners, food allergies and intolerance, a deficiency of vitamin B,
excessive consumption of alcohol, emotional stress and parasites. One
of the most common causes can be lactose, found in dairy products such
as milk and cheese. Many other healthy foods can also cause gas, such
as cabbage, beans, broccoli, Brussels sprouts, onions, cauliflower,
whole wheat flour, radishes, bananas and apricots. Luckily,
with
some adjustments in our food choices and eating habits, the chances of
this embarrassing malady can be greatly lessened or eliminated.
Do not overeat, and chew food slowly. Try to identify if it is a
certain food causing the problem and eliminate it from your diet. Try
chewing a sprig of parsley after meals. Try lemon juice or apple cider
vinegar in water with your meal. You might also want to try sipping
your drinks slowly through a straw in an effort to minimize the amount
of air you take in during drinking.
Vitamin B complex, especially B3 (niacin) rich foods like light-meat
chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified
cereals can be helpful as they aid in the digestive process and in
converting food to energy.
Yogurts that have acidophilus and peppermint oil in water sipped with
the meal can also help with the digestive process. If the
problem
persists, you may want to try and eat proteins and carbohydrates in
different meals.
In addition, peppermint and fennel-based teas are useful for occasional
indigestion, particularly when there is flatulence and a sensation of
fullness. Ginger has been shown to promote the flow of digestive
juices, a normal process that supports the digestive system.
29 – Superfoods that Battle the Herpes
Virus
Herpes outbreaks can be embarrassing, not to mention uncomfortable and
painful. And sometimes, prescription medication
doesn’t
fend off the flare ups. But with some consideration and
creativity, we can add superfoods to our diet that will help our body
fight off the herpes virus.
Cranberries may help to fight infection by the herpes virus, one of the
most common viral infections in humans, according to recent research.
Cranberries are already known to prevent urinary tract infections by
reducing the power of certain E. coli bacteria to stick to the urinary
tract walls, and recent studies suggest that cranberries also
significantly suppressed herpes type 2 by preventing the virus to
attach to and penetrate the walls. HSV-2 or herpes simplex
infection causes cold sores and genital herpes.
Broccoli fights cancer, heart disease and other serious conditions.
It’s high in vitamin C, which helps strengthen the immune
system.
Broccoli may also inhibit the herpes simplex virus from reproducing.
Kelp is a stellar, nutrient-dense sea vegetable that can also help
eliminate herpes outbreaks. It is also known as Laminaria and
it
works as a blood purifier.
Other superfoods that can help strengthen the body’s immune
system to fight the herpes simplex virus are those that are high in
vitamins B, C, and E, as well as lysine, an amino acid. Fish,
bean sprouts, fruits, vegetables, and whole grain complex carbohydrates
are all great sources for these. Try to avoid refined sugars,
stimulants like caffeine, alcohol, excessive sun exposure, and smoking,
as these all have the ability to deplete energy stores which can in
turn compromise your immunity and your ability to fend off
infections. Stress is a major cause for herpes outbreaks, so
do
whatever possible to minimize stress in your life - get plenty of
sleep, take time out to relax, and get plenty of fresh air and exercise
.
30
– Superfoods for Hives Relief
Hives are also known as urticaria, and they cause raised white or
yellow, itchy wheals surrounded by an area of red inflammation. It is
an allergic reaction by the skin, causing the body to release histamine
into the effected tissues. The size of the wheal itself varies, with
the larger ones sometimes joining together in places to form an
irregular rash. They usually cause severe irritation and usually appear
on the limbs and trunk, but can appear anywhere. Acute urticaria
develops rapidly and usually lasts for just as few hours - it is
characterized by a feverish, faint feeling and occasionally nausea.
Chronic urticaria can persist for a long period of time.
Common triggers include drugs such as aspirin and penicillin, food
additives, food sensitivity such as milk eggs, shellfish and nuts,
environmental factors such as exposure to cold, heat or sunlight,
stress and anxiety, and bites and stings.
All fruits and vegetables contain some amount of vitamin C. Foods that
tend to be the highest sources of vitamin C include green peppers,
citrus fruits and juices, strawberries, tomatoes, broccoli, turnip
greens and other leafy greens, sweet and white potatoes, cantaloupe and
spinach. Vitamin C helps promote a healthy immune system and releases
antihistamines. Green tea is also reported to have an antihistamine
effect.
Vitamin B12 has been reported to reduce the severity of acute hives as
well as to reduce the frequency and severity of outbreaks in chronic
cases. Vitamin B12 is found in animal foods, fortified foods, and some
fermented foods. Some sources of B12 are eggs, meat, poultry, fish,
dairy products, and foods made from soy. Salmon and low-fat
milk
are particularly good sources.
If you suffer from food allergies, it’s important to keep a
detailed food diary. Note what you ate when you have hives
breakouts, as it may be just a simple matter of eliminating a food or
several foods from your diet in order to avoid suffering from hives.
31-
Cranberries- The Superfood to Stave Off Bladder Infections
Cranberries may help to fight off urinary tract infections (UTIs). They
reduce the power of certain E. coli bacteria to adhere to and penetrate
the walls of the bladder.
In about half the cases of UTIs, the E. coli responsible have special
little hairy tips called P fimbria. The bacteria use their fimbria to
attach themselves to the bladder so that they can multiply and cause an
infection. That's where cranberries--which contain a group of chemicals
called proanthocyanidins---come in. They bind to the P fimbria of the
E. coli and hinder them so they are unable to sticking to the walls of
the bladder. As a result, the E. coli is flushed out in the
urine
instead of causing an infection. And because cranberries remove rather
than kill the bacteria, there’s less of a chance for the E.
coli
to become resistant.
It’s imperative that those who are prone to UTIs eat
cranberries
or drink cranberry juice on a daily basis, because once the bacteria
are able to adhere to the wall, the infection sets in, and the
cranberries can’t help at that point.
It’s probably best to use cranberry products twice a day if
you
are prone, as the effects of the cranberries wear off after about 10
hours.
You should also be diligent about drinking lots of fluids in order to
flush the bladder out on a regular basis. Citrus fruits and
fresh
vegetables high in vitamin C are also good, as they help boost the
body’s immunity and germ-fighting abilities.
Coffee, tea
and other caffeinated beverages should be avoided, as well as
alcohol. Be sure to complement your diet with plenty of foods
rich in vitamin B, such as fortified cereals, lean proteins, asparagus,
almonds and bananas, as they all assist the body in the digestive
process and converting food to energy, which your body will need if
it’s working to fend off a UTI.
32
– Superfoods for Getting Over Food Poisoning
Food poisoning is an all-encompassing term involving the consumption of
contaminated food, stomach flu, stress, drug interactions, nutrient
deficiencies or their excess. It can come on rather suddenly
after eating; diarrhea or vomiting can begin 30 minutes to one hour
after eating foods that are chemically poisonous; within one to 12
hours with bacterial poisoning, and 12 to 48 hours with viral or
salmonella poisoning. Food poisoning can be serious and a medical
professional should be contacted especially if it is accompanied by a
difficulty in swallowing, speaking or breathing; if there is a fever of
100 degrees F; if the person can't even hold down liquids; if there is
severe diarrhea of more than two days.
The best remedy is to curtail eating until all the symptoms have
subsided and the toxins have had the chance to exit your system. Drink
plenty of fluids - vitamin C and blackberry and peppermint teas can be
taken then to strengthen the stomach, along with yogurt that contains
acidophilus to recolonize the lost flora in the bowel. Diluted
sweetened drinks can also be consumed to replace the body’s
lost
fluid and electrolytes, and the BRAT diet (bananas, apples, rice and
toast) can also be helpful in getting the toxins cleared from the body.
As a precaution against food poisoning, great care should be taken when
preparing foods. Avoid over-handling foods, and
when in
doubt, throw it out – don’t take a risk with
leftovers if
you’re just not sure how long they’ve been in your
refrigerator.
Mint, lemon, raspberry, chamomile or teas might also be helpful in
easing the stomach pain associated with food poisoning or stomach
cramping. Ginger tea is also good for settling an unsettled
stomach, and promotes good digestion. Try to get plenty of rest as food
poisoning can be an exhausting and nutrient-depleting chore for your
body. Once you’re feeling better, be sure to eat a
well-balanced healthy diet that includes foods rich in iron, zinc,
vitamin C to help your body get back to its old self again.
33
– Superfoods to Alleviate the Symptoms of Gout
Gout, also called gouty arthritis, is caused by an accumulation of uric
acid in the blood. The disease usually appears in midlife and primarily
in males. It can be hereditary or the secondary to some other disease
process. The main symptom of gout is severe pain and swelling in
joints, but gout usually effects one joint at a time, then may move
from one joint to affect another joint.
The kidneys filter uric acid out of the body. But with gout, the body
makes excess uric acid or the kidneys fail to function properly,
failing to rid the body of the uric acid and it begins to build up in
the joints in the form of uric acid crystals. This condition is very
painful. The accumulation of these crystals causes severe pain and
swelling in the joint. A common site for gout is the big toe joint. But
gout can occur in an ankle, knee, elbow, wrist or finger. Typically the
onset occurs at night with excruciating pain, swelling and
inflammation. Rich food and alcohol may contribute to the rise in uric
acid and the increase in the severity of the symptoms.
Luckily, there are several superfoods that are probably already a part
of your everyday diet that help alleviate the symptoms of gout.
The pectin and vitamin C in apples can help alleviate gout.
The
vitamin C helps strengthen the immune system and the pectin helps the
joints remain flexible.
Onions protect the circulatory system and are a powerful antibiotic.
They're good for urinary infections, and their diuretic activity helps
with arthritis, rheumatism and gout.
Beets are richer than spinach in iron and other minerals, and the
greens are helpful in cases of gout since the iron helps oxygenate and
purify the bloodstream.
It’s also important to drink plenty of water to help keep the
kidneys filtrating properly and to prevent the formation of kidney
stones. Avoid foods that are high in purines, as they account
for
approximately 50 percent of the uric acid produced in the
body.
Organ meats like liver, sweetbreads, brains, kidney, meat gravies, meat
extracts, scallops, wild game, mackerel, herring, anchovies and
sardines and cauliflower are all high in purines.
34
– Superfoods for a Super Pregnancy
Pregnancy is a wonderful time in your life. It can also be
very
taxing and exhausting for your body, mind and spirit at
times.
But by nourishing your body with these great superfoods,
you’ll
be energized, strong, and sharp, and ready to welcome your pending
bundle of joy healthy and happy.
Beans and legumes are good sources of protein, fiber, calcium, iron,
thiamine, and niacin. Make a big batch of beans when you have time and
freeze them in small containers. Be careful with canned varieties, as
they’re usually higher in sodium and their nutritional value
is a
bit lower since they’re processed using high temperatures.
Soybeans provide more protein than any other bean or legume, making
them a staple either the vegan or non-vegan. Soybeans are rich in many
nutrients, including calcium and iron.
Include plenty of whole grains like brown rice, quinoa, millet, and
oats as they’re a great source of fiber, minerals, protein
and B
complex vitamins. Buy the least processed grain types you can
find, since many of the commercially prepared grains have had the
nutritional and beneficial germ and bran removed.
Dark green leafy vegetables like kale, collard greens, watercress, and
spinach are especially important while pregnant or lactating because
they supply so many vitamins and minerals, including vitamins A and C,
calcium, and iron. Dark leafy green vegetables also are rich in
phytochemicals like beta carotene and lutein which protect against many
forms of cancer. Vegetables from the cabbage family such as
broccoli, Brussels sprouts, and cabbage are wonderful sources of
vitamin A, vitamin C, and calcium. They are also rich in phytochemicals
that have anticancer properties. Dark green leafy vegetables
and
cabbage family vegetables provide important nutrients that help to
promote a plentiful milk supply for your baby.
Nuts and seeds are good sources of fiber, protein, minerals, and
essential fatty acids. Be sure to eat flaxseeds, pumpkin seeds, almonds
and walnuts to get omega-3 fatty acids, which are important for
baby’s brain and nervous system development as well as your
own
health. Nuts and seeds can be eaten raw or toasted, and work great in a
salad made of dark leafy green vegetables.
Lastly, it’s important to drink plenty of water, and make
sure
you’re getting plenty of rest during this time. A
well-hydrated, well-rested body recovers more quickly, and ready to
take on the challenges that life with a newborn baby brings with it.
35 – Nutritional Hope for Schizophrenic
Patients
Schizophrenia is a difficult malady, both to diagnose and to treat.
It’s defined as any of a group of psychotic disorders usually
characterized by withdrawal from reality, illogical patterns of
thinking, delusions, and hallucinations, and accompanied in varying
degrees by other emotional, behavioral, or intellectual disturbances.
Recent research suggests that those who suffer from schizophrenia could
benefit from incorporating more B3 (niacin), essential fatty acids
(EFAs) and eating more whole grain carbohydrates to help level out
blood sugar levels so that bouts with hypoglycemia are lessened.
Food sources high in niacin include light-meat chicken, tuna, salmon,
turkey, enriched flour, peanuts, and fortified cereals. Niacin is an
important player in the digestion process, and it aids in converting
food into energy. Therefore, it also plays a role in the essential
fatty acid metabolism of the brain, processes of which are disrupted in
schizophrenia.
Because these processes are disrupted in the brain, it’s
imperative that essential fatty acids are a base in the diet of a
schizophrenic patient. Since they can’t be
synthesized by
the body, they must be obtained from food. Look to fish, shellfish,
flaxseed, pumpkin seeds, dark green leafy vegetables and walnuts for
EFAs. Essential fatty acids play a part in many metabolic processes,
and there is evidence to suggest that low levels of essential fatty
acids, or the wrong balance of types among the essential fatty acids,
may be a factor in a number of illnesses, including schizophrenia.
Some schizophrenic patients also suffer from bouts of hypoglycemia,
which can be greatly helped by choosing healthy, whole grain
carbohydrates such as whole grain breads and pastas, as they help the
body maintain a steady blood glucose level. Other research
shows
that some schizophrenic patients suffer from food allergies that
greatly affect their thinking and behavior. For this reason,
keeping a detailed food journal and paying close attention to moods and
thinking patterns after eating is imperative.
Research has also shown that some schizophrenic patients suffer from
high levels of copper, an essential metallic element that can adversely
affect the brain in high doses. Vitamin B6, found in bananas,
turkey and spinach, as well as zinc, found in red meats, peanuts,
chickpeas and almonds, can help remove excess copper from the body.
36 -
Superfoods for Sinusitis Relief
Sinusitis simply means inflammation of the sinuses, but this gives
little indication of the misery and pain this condition can cause.
Chronic sinusitis, sinusitis that persists for at least 3 weeks,
affects an estimated 32 million people in the United States and
Americans spend millions of dollars each year for medications that
promise relief from their sinus symptoms.
Symptoms of sinusitis can include fever, weakness and tiredness, a
cough that may be more severe at night, and runny nose or nasal
congestion. In addition, drainage of mucus from the sinuses down the
back of the throat (postnasal drip) can cause a sore throat.
However, by introducing a few of the superfoods from certain vitamin
groups, we can lessen our chances of becoming afflicted with this
painful and bothersome malady.
Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower,
Brussels sprouts, red and green bell peppers, cabbage, and spinach are
all excellent dietary sources of vitamin C, which helps promote a
healthy immune system.
The B-complex vitamins are actually a group of eight vitamins, which
include thiamine (B1), riboflavin (B2), niacin (B3) and folic acid
(B9), and are essential for a healthy nervous system, processing
carbohydrates for energy, and the creation of red blood cells. Organ
meats, beans, whole grain cereals, oatmeal, potatoes, salmon, bananas,
and spinach are only a few of the many food members of the vitamin B
group with high levels of this group of nutrients.
Vegetable oils, nuts, green leafy vegetables, and fortified cereals are
common food sources of vitamin E, an antioxidant that acts to protect
your cells against the effects of free radicals, which are potentially
damaging by-products of energy metabolism. Free radicals can damage
cells and may contribute to the development of cardiovascular disease
and cancer. Vitamin E has also been shown to play a positive role in
immune function.
Inhaling steam from a vaporizer or a hot cup of water can soothe
inflamed sinus cavities. Another treatment is saline nasal spray, which
can be purchased in a pharmacy. A hot water bottle; hot, wet
compresses; or an electric heating pad applied over the inflamed area
also can be comforting.
A person susceptible to sinus disorders, particularly one who also is
allergic, should avoid cigarette smoke and other air pollutants.
Inflammation in the nose caused by allergies predisposes a patient to a
strong reaction to all irritants. Drinking alcohol also causes the
nasal-sinus membranes to swell. Try to avoid dairy products, as they
stimulate your body to produce more mucous.
37
– Superfoods for Super Skin
It’s been said we are what we eat, and that sentiment
definitely
holds true when it comes to our skin. It’s our
body’s
biggest organ, and it deserves all the nutritional TLC we can give it.
So take a look at what you’ve been feeding yourself, and
therefore feeding your skin.
One the most important components of skin health is vitamin A, and
probably one of the best sources of it is low-fat dairy products. It
could be said the health of our skin depends on vitamin A. Low-fat
yogurt is not only high in vitamin A, but also acidophilus, the "live"
bacteria that is good for intestinal health. Turns out, it may also
have an impact on the skin, since it aids in digestion. Other
good sources of vitamin A include cod liver oil, sweet potatoes,
carrots, leafy vegetables, and fortified breakfast cereals.
It’s important to also make sure you’re eating
foods rich
in antioxidants, such as blackberries, blueberries, strawberries, and
plums. The benefits of these foods for healthy skin are plentiful. The
antioxidants and other phytochemicals in these fruits can protect the
skin cells, so there is less chance for damage. This in turn
guards against premature aging, and keeps skin looking younger
longer. Other fruits and vegetables that are high in
antioxidants
include artichokes, black, red, and pinto beans, prunes, and pecans.
Essential fatty acids (EFAs) are essential to your skin. Include
salmon, walnuts, canola oil, and flax seed. EFAs keep cell
membranes healthy, and allow nutrients to pass through.
We also need healthy oils, which contain more than essential fatty
acids. Eating good-quality oils helps keep skin lubricated and keeps it
looking and feeling healthier overall. Look for oils that are
cold pressed, such as olive or extra virgin oil. We only need
about two tablespoons a day of healthy oils, so use wisely.
Selenium plays an important role in the health of skin cells. Turn to
foods like Whole-wheat bread, muffins, and cereals; turkey, tuna and
brazil nuts for this important nutrient. Recent studies show
that
if selenium levels are high, even skin damaged by the sun may only
suffer minimal, if any, damage.
Choosing the whole grain versions of complex carbohydrates can have a
significant effect on insulin levels. Processed and refined sugars can
cause inflammation that may ultimately be linked to skin break outs.
Green tea has anti-inflammatory properties, and it protects the
membrane of the cell. It may even help prevent or reduce skin cancer
risks.
Water plays such an important role in your overall health, and it has a
profound effect on your skin’s health as well.
Well-hydrated skin is healthy and young-looking. It also
helps
move the toxins out of your system so they have less chance to do
damage.
38
– Superfoods for Relief from Chronic Fatigue Syndrome
The main indications of chronic fatigue syndrome (CFS), on the other
hand, are overall general physical and mental weariness. There are many
different causes of tiredness. Just because you’re frequently
tired doesn’t necessarily mean you’ve got CFS. The
condition must persist for more than six consecutive months and include
other symptoms such as memory loss, sore throat, headaches and
muscle/joint pain without swelling or redness.
Though there are several potential causes for CFS, the main reason for
all fatigue is poor nutrition. Other causes could be faulty digestion,
food allergies, obesity, sleep problems, tension or depression.
Smoking, alcohol and drugs are also contributing factors.
The main indications are physical and mental weariness. It can be so
severe that people are unable to participate fully in normal, everyday
activities. Even getting plenty of rest doesn’t seem to make
any
difference for most sufferers. But, with basic lifestyle changes and a
diet rich in whole food nutrients, almost anyone can help prevent or
even reverse these symptoms.
You can switch to a more wholesome diet that consists mainly of fresh
fruits, vegetables and whole grains. Citrus fruits, berries, tomatoes,
potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell
peppers, cabbage, and spinach are all full of vitamin C, which helps
promote a healthy immune system. Zinc does the same. Red
meat,
fortified cereals, peanuts and dairy products are all good food sources
of zinc.
And, for protein, focus on fish high in omega-3 oils and lean poultry,
since they are loaded with essential fatty acids (EFAs) which help
improve circulation and oxygen uptake with proper red blood cell
flexibility and function. It’s imperative to get EFAs from
your
dietary choices, as the body cannot manufacture them. EFA
deficiencies are linked to diminished mental capacities and immune
function.
Other things that will help include decreasing stress and getting
plenty of good quality rest and regular moderate exercise. Drink lots
of pure, clean water, and avoid sweets, caffeine, sodas, processed and
salty foods. Set obtainable goals and think positively.
39 – Superfoods for a Spiffy Circulatory
System
Circulation problems can be felt in a number of ways. Some
symptoms include fatigue due to poor circulatory function, which may
bring on other symptoms such as dizziness and fainting. The inability
to concentrate, coldness in the hands or feet, headaches, angina, and
high blood pressure are also other signs there could be problems with
the circulation system. There are nutritionally-dense foods
we
can incorporate into our diets to ensure our circulatory system is
functioning at its best.
If your circulation is poor, it is vital that the vitamin C content of
the body is kept up, because it will help prevent hardening of the
arteries and arterial ballooning. Citrus fruits, red berries,
tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and
green bell peppers, cabbage, and spinach are all great vitamin C foods
sources, and it helps promote a healthy immune system and is required
to help make collagen, which holds cells together, which is vital in
maintaining the integrity and strength of the arteries and veins.
Leafy green vegetables, almonds, hazelnuts, and vegetable oils like
sunflower, canola, and soybean are all great sources of antioxidants,
which are widely recognized for their ability to ward off diseases such
as cancer and heart disease. Other great sources include
broccoli, cabbage and kale.
Nuts are high in beneficial, unsaturated fatty acids and research shows
a correlation between nut consumption and a reduced incidence of
ischemic heart disease. Walnuts, pecans, and hazelnuts are
very
high in these needed fatty acids.
Fish oils as in sardines and may help to improve or reverse
atherosclerosis, angina, heart attack, congestive heart failure,
arrhythmias, stroke, and peripheral vascular disease. Fish oils help
maintain the elasticity of artery walls, prevent blood clotting, reduce
blood pressure and stabilize heart rhythm.
Vitamin E is an antioxidant that protects body tissue from damage
caused by unstable substances called free radicals. Free radicals can
harm cells, tissues, and organs can cause damage to the cell walls of
the vessels in the circulatory system. Vitamin E is also important in
the formation of red blood cells. Wheat germ, corn, nuts, seeds,
olives, spinach, and asparagus are all wonderful vitamin E food
sources.
40
– Superfoods to Combat Cirrhosis of the Liver
Cirrhosis refers to the replacement of damaged liver cells by fibrous
scar tissue which disrupts the liver's important functions. Cirrhosis
occurs as a result of excessive alcohol intake (most common), common
viral hepatitis, obstruction of the bile ducts, and exposure to certain
drugs or toxic substances.
People with cirrhosis often experience loss of appetite, nausea,
vomiting and weight loss, giving them an emaciated appearance. Diet
alone does not contribute to the development of this liver disease.
People who are well nourished, for example, but drink large amounts of
alcohol, are also susceptible to alcoholic disease.
Adults with cirrhosis require a balanced diet rich in protein to allow
the liver cells to regenerate. However, too much protein will result in
an increased amount of ammonia in the blood; too little protein can
reduce healing of the liver. Doctors must carefully prescribe the
correct amount of protein for a person with cirrhosis.
In addition to protein, a balanced diet with adequate calories, fats,
and carbohydrates can actually help the damaged liver to regenerate new
liver cells. In fact, in some liver diseases, nutrition becomes an
essential form of treatment.
Grains and legumes are great protein sources for those who suffer from
cirrhosis. Red meat should be avoided since the liver is not working to
its optimal capacity and most likely will have trouble processing
fats. Nuts, seeds, and soy products are also good sources of
low-fat protein.
Oatmeal, brown rice, whole grain breads and pastas should be part of a
healthy balanced diet, as they are all whole grain carbohydrates that
provide a steady supply of energy, important for your body’s
ability to heal.
Cereals, breads, potatoes and legumes are great sources for the
B-complex vitamins, which bolster metabolism, maintain healthy skin and
muscle tone, enhance immune and nervous system function, promote cell
growth and division — including that of the red blood cells
that
help prevent anemia. Together, they also help combat the
symptoms
and causes of stress, which is important to keep in check when
you’re nursing your body back to health.
Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower,
brussels sprouts, red and green bell peppers, cabbage, and spinach, are
all great sources of vitamin C, which helps promote a healthy immune
system. It’s imperative to stay as healthy as
possible
during the healing process, so your body can focus on liver repair.
Coupled with plenty of rest and lots of fresh water to help flush the
toxins from your system, a well-balanced nutrition plan and a healthy,
proactive relationship with your healthcare provider should put you
well on the road to recovery.
41
– Superfoods that Get you Moving
It's no wonder so many Americans suffer with constipation (4 million of
us, to be exact). Our diet of meat and processed food contains little
fiber. Most of us are lucky if we’re getting in half of the
30
grams of fiber that we should each day. Without that bulk in our diet,
it can make bowel movements practically immovable.
The human digestive tract was designed for unprocessed plant foods that
are loaded with dietary fiber: beans, leafy greens, fresh and dried
fruits, vegetables and whole grains. High levels of dietary fiber
increase both the frequency and quantity of bowel movements, decreasing
the transit time of stools, as well as the absorption of toxins from
the stool.
Drink at least eight to twelve 8-oz. glasses of clean water per day.
Hard, dry stools are a classic sign of dehydration. A good rule of
thumb is to drink a glass of water when you wake up and then every hour
after that.
Try adding some wheat or barley grass to your daily routine.
Mix
two to three teaspoons of a nutrient-rich blend of dehydrated wheat
and/or barley grass in water, and have another serving later in the
day. These drinks have a restorative action on the intestinal tract and
are especially good for constipation.
As a supplement to a healthy, high-fiber diet, bran and prunes are
particularly effective in relieving constipation. Whole prunes and
prune juice possess good laxative effects. Eight ounces is usually an
effective dose. A similar amount of aloe vera juice is also helpful.
Vitamin C rich foods can help as well, as they help with food and
nutrient absorption. Try parsley, broccoli, bell pepper,
strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard
greens, and Brussels sprouts, as they’re all great sources of
vitamin C.
42
– Super Solutions for Crohn’s Patients
When the small intestine is inflamed -- as it often is with Crohn's
disease -- the intestine becomes less able to fully digest and absorb
the nutrients from food. Such nutrients, as well as unabsorbed bile
salts, can escape into the large intestine to varying degrees,
depending on how extensively the small intestine has been injured by
inflammation. This is one reason why people with Crohn's disease become
malnourished, in addition to just not having much appetite.
Furthermore, incompletely digested foods that travel through the large
intestine interfere with water conservation, even if the colon itself
is not damaged. Thus, when Crohn's disease affects the small intestine,
it may cause diarrhea as well as malnutrition. Should the large
intestine also be inflamed, the diarrhea may become even more extreme.
People with Crohn's disease whose small intestine is affected, are
prone to becoming malnourished due to loss of appetite, poor digestion
and malabsorption, and the fact that a chronic disease such as
Crohn’s tends to increase the caloric needs of the body due
to
the energy the body consumes during a flare-up.
Good nutrition is one of the ways the body restores and heals itself.
Therefore, every effort must be made to avoid becoming malnourished.
Protein is a key nutritional element in the recovery process. Consume
healthy proteins such as lean cuts of chicken and fish. A protein
deficiency can lead fatigue, insulin resistance, and loss of muscle
mass.
Iron deficiency is fairly common in people with ulcerative colitis and
Crohn's colitis and less common in those with small intestine disease.
It results from blood loss following inflammation and ulceration of the
colon. Try teaming iron-rich foods such as poultry, soy foods, and some
fortified foods such as whole grain cereals with fruits and vegetables
that are rich in vitamin C like potatoes, broccoli, cauliflower,
Brussels sprouts, red and green bell peppers, and cabbage. This food
partnership improves the iron absorption rate, and the vitamin C gives
the immune system a boost.
Restrict your consumption of certain high-fiber foods such as nuts,
seeds, corn. High-fiber foods also provoke contractions once they enter
the large intestine and can cause cramping as a result. They may also
cause diarrhea, since they are not completely digested by the small
intestine. Sometimes a low-fiber diet is necessary minimize
abdominal pain and cramping symptoms.
It may also be necessary to supplement your diet with nutritional
supplements to ensure your body is getting the proper amount of
vitamins and minerals needed.
43
– Superfoods for a Superior Thyroid
An estimated 27 million Americans have thyroid disease, and more than
half are undiagnosed. Frequently misunderstood, and too often
overlooked and misdiagnosed, thyroid disease affects almost every
aspect of health. Taking care of it with good nutrition is a
smart step in the right direction. Here are some superfoods that
research has shown can nurture a healthy thyroid, as well as some ones
to avoid.
Coconut and coconut butter, or more commonly known as coconut oil, has
been used as a food and medicine since the dawn of history. Unlike
saturated animal fats found in meats and dairy products, coconut butter
is a raw saturated fat containing fatty acids which the body can
metabolize efficiently and convert to energy quickly. Research also
shows it helps to regulate thyroid function.
Kelp is a stellar, nutrient-dense sea vegetable. It is also known as
Laminaria and contains a natural substance that enhances flavor and
tenderizes. Kelp works as a blood purifier, and promotes adrenal,
pituitary and thyroid health. Its natural iodine may help normalize
thyroid-related disorders, like overweight, and lymph system
congestion.
Turkey is one of the leanest protein foods and is low in calories,
making it an excellent healthy food choice. Turkey also contains
selenium which has been shown to inhibit cancer development, improve
the immune system, and aid in the metabolism of our thyroid hormone.
Thyroid patients should avoid the consumption of goitrogens, substances
that suppress the function of the thyroid gland, and which can also
cause an enlargement of the thyroid. Goitrogens are in foods such as
broccoli, cauliflower, Brussels sprouts, cabbage, mustard, kale,
turnips, and canola oil. Soy and peanuts also include goitrogens and
should be avoided.
Both copper and iron are so important for thyroid function, so thyroid
patients should take time to make sure they’re getting enough
in
their diets. Foods such as organ meats, oysters, clams, crabs, cashews,
sunflower seeds, wheat bran cereals, whole-grain products, and cocoa
products are all rich in copper. Foods like leafy green
vegetables, beans, shellfish, red meat, and poultry are high in
iron. Complement your iron intake with adequate amounts of
vitamin C from foods such as citrus fruits, red berries, tomatoes,
potatoes, and bell peppers to help maximize your body’s iron
absorption efficiency.
44
– Jump for Joy and Juice!
Juice can actually be considered a natural water source and provides
the body with protein, carbohydrates, essential fatty acids, vitamins,
and minerals that can be absorbed quickly and efficiently.
Fresh
juice also contains necessary enzymes, and pigments such as carotenes,
chlorophyll, and flavonoids.
Juicing fresh fruits and vegetables provides numerous nutritional
advantages that are extremely important to weight loss. In
addition, diets containing a high percentage of uncooked foods are
significantly associated with weight loss, improved blood sugar
control, and lower blood pressure.
Your appetite finds a raw foods diet more filling. Cooking can cause
the loss of up to 97% of water-soluble vitamins A, D, E, and
K.
Since uncooked foods such as juices contain more vitamins and other
nutrients, they are more satisfying to the body, so it does not feel
starved for nutrients. This means the metabolism will keep running
efficiently and keep your weight loss efforts headed in the right
direction
Juicing kick-starts your body's digestive process and enables quick
absorption of high-quality nutrition, which can result in increased
energy. This is one of the great advantages of achieving weight loss
through improved nutrition. Fresh juices, combined with a
well-balanced diet will provide you with the energy needed to burn more
calories, fat, and provide you with the fuel you need for physical
activity.
However, juicing does remove the fiber from these nutrient-dense foods.
So be sure to include an appropriate amount of fiber-rich foods in your
daily diet. Juicing should be a complement to a well-balanced
healthy diet, not a substitute.
So with a little planning and creativity, juicing could enhance your
well-balanced diet and add some zest. The internet is a great
resource for juicing recipes and information, and with the realization
that raw foods and juicing is a great health boost, books and magazine
articles are touting the benefits and offering recipe ideas.
45 – Organic Foods Equal Improved Health
Organic food is food that is free from all genetically modified
organisms, produced without artificial pesticides and fertilizers and
derived from an animal reared without the routine use of antibiotics,
growth promoters or other drugs. Once only available in small stores or
farmers' markets, organic foods are becoming much more widely available
Organic foods have been shown to improve your immune system, help you
sleep better, shed the excess weight more easily, and improve your
blood work just to name a few. Organic food can boast
intense,
realistic flavors, and a higher vitamin and mineral content.
And though logically it makes sense to consume a diet based on organic
foods, some worry about the cost. But with careful planning and
preparation, going organic is actually quite affordable. And, the peace
of mind knowing you and your family are consuming foods that
haven’t been treated with pesticides or genetically altered
is
worth the extra money spent.
The pesticides used by conventional farmers can have many negative
influences on your health, including neurotoxicity, disruption of your
endocrine system, carcinogenicity and immune system suppression.
Pesticide exposure may also affect male reproductive function and has
been linked to miscarriages in women. Additionally, conventional
produce tends to have fewer nutrients than organic produce. On average,
conventional produce has only 83 percent of the nutrients of organic
produce. Studies have found significantly higher levels of nutrients
such as vitamin C, iron, magnesium and phosphorus, and significantly
less nitrates (a toxin) in organic crops.
So it’s a smart idea to buy and eat organic produce and
free-range organic foods as much as possible for maximum health
benefits. In addition, the knowledge that you’re
supporting
the organic foods industry that is dedicated to protecting the
environment by steering clear of harmful pesticides and chemicals that
can result in the loss of topsoil, toxic runoff and resulting water
pollution, soil contamination and poisoning and the death of insects,
birds, critters and beneficial soil organisms should help you feel even
better.
46
– Raw Foods Diet is Beneficial to Your Health
The benefits advocated from eating such a diet seem endless: lowering
cholesterol and triglyceride levels, eliminating cravings, preventing
overeating, purging the body of accumulated toxins, balancing hormones,
maintaining blood glucose levels and reversing degenerative diseases.
Followers of a raw diet cite numerous health benefits, including
increased energy levels, improved appearance of skin, improved
digestion, weight loss and reduced risk of heart disease, just to name
a few. Proponents believe that enzymes are the life force of a food and
that every food contains its own perfect mix. These enzymes help us
digest foods completely, without relying on our body to produce its own
cocktail of digestive enzymes.
There can be some side effects when you are first starting a raw foods
diet. Some detoxification effects may be experienced as your body
attempts to shed some toxicity. This may include occasional headaches,
nausea sensations and mild depression. If these symptoms persist, you
should seek the help of somebody who is experienced with detoxification
symptoms.
Following a raw food diet means that you have to carefully plan your
meals to make sure you don't fall short of essential nutrients,
vitamins and minerals. In some instances it might be appropriate to
consider taking dietary supplements, especially when just starting
out. You'll need to invest in some appliances so that you are
able to prepare the food, if you don’t already have them
available. A durable juicer, a blender and a large food
processor
make raw food preparation a breeze. You may also want to look into
purchasing large containers to soak sprouts, grains and beans, as well
as for storage. A durable juice extractor for your fruits and
vegetables
The smoothest way to begin a raw foods lifestyle is to slowly
transition into it. Try starting off by eating approximately 70 to 80
percent raw foods in your diet. Have fruit and salads throughout the
day and a cooked vegetable meal with a salad in the evening. This
should help make the transition easier on your body and hopefully
lessen side effects associated with detoxification. This is an
emotional time as well, so you should allow yourself plenty of time to
make the switch. Journaling during the process can help.
Before
you know it, you’ll be feeling the positive effects of a
healthy,
detoxifying raw foods diet.
47
– Hay Diet Treats Chemical Condition of the Body
Dr. William Howard Hay introduced food combining in 1911. After 16 yrs
medical practice his own health began to deteriorate, and he developed
high blood pressure, Brights disease (now more commonly known as acute
or chronic nephritis, a kidney disease) and a dilated heart. There
being no treatment available for dilated heart at the time, Dr. Hay was
inspired to treat his own symptoms. His basic premise is that there is
one underlying cause for health problems and that is the wrong chemical
condition in the body.
He did this by eating 'fundamentally' as he called it; taking foods in
a natural form and not mixing proteins and starches at the same meal.
The wrong chemical condition is acidity which is caused by the
manufacture and accumulation of acid from the products of digestion and
metabolism in amounts greater than the body can eliminate.
Along with dietary changes, Dr. Hay also advised fresh air, exercise
and general lifestyle changes. The basic rules of this diet are:
starches and sugar should not be eaten with proteins and acid fruits at
the same meal; vegetables, salads and fruits should play a major part
in the diet; proteins, starches and fats should be eaten in small
quantities and only wholegrain unprocessed starches should be used; and
finally at least 4 hours should elapse between meals of different food
groups. It is also known as the "food combining" diet. Acid foods are
protein rich, meat, fish, dairy, etc., and alkaline the
carbohydrate-rich starch foods like rice, grains and potatoes.
Following the simple rules of the Hay Diet can reverse chronic and
degenerative conditions such as constipation, indigestion and
arthritis. It can be beneficial to asthma and allergy
sufferers. It can also stimulate natural weight loss, thus
reducing the health risks linked to obesity, such as diabetes,
gallstones and coronary heart disease.
48
– Water is our Body’s Lifeblood
The human body can last weeks without food, but only days without
water. The body is made up of approximately 55 to75 per cent water.
Water forms the basis of blood, digestive juices, urine and
perspiration and is contained in lean muscle, fat and bones.
As the body can’t store water, we need fresh supplies every
day
to make up for losses from lungs, skin, urine and feces. Water is
needed to maintain the health and integrity of every cell in the body,
keep the bloodstream liquid enough to flow through blood vessels, help
eliminate the by products of the body’s metabolism, helps to
flush out toxins, regulate body temperature through sweating, lubricate
and cushion joints and carry nutrients and oxygen to the
body’s
cells, just to name a few. Drinking refreshing, clean water plays a
major role in reducing the risk of certain diseases.
The loss of body water through urination is greatly increased by the
ingestion of decaffeinated and alcoholic beverages. These drinks have a
diuretic effect, meaning they stimulate the kidneys to excrete more
urine. Not only do we lose water, we also lose water-soluble vitamins,
such as vitamin C, vitamin B (thiamine) and other B complex
vitamins. For every caffeinated or alcoholic beverage you drink, you
need to add an
additional glass of pure water.
A diet containing lots of fruits and vegetables will supply about 4
cups of water per day. Even with a diet high in fruits and vegetables,
it is still necessary to drink an additional 6 to 8 cups of water per
day to supply enough water to meet the body’s daily needs.
For
every caffeinated or alcoholic beverage you drink, you need to add an
additional glass of pure water.
Dehydration occurs when the water content of the body is too low. This
is easily fixed by increasing fluid intake. Symptoms of dehydration
include headaches, lethargy, mood changes and slow responses, dry nasal
passages, dry or cracked lips, dark-colored urine, weakness, tiredness,
confusion and hallucinations. Eventually urination stops, the kidneys
fail and the body can’t remove toxic waste products. In
extreme
cases, this may result in death.
Approximately six to eight glasses of a variety of fluids can be
consumed each day. More than eight glasses may be needed for physically
active people, children, people in hot or humid environments, and
breastfeeding women. Less water may be needed for sedentary people,
older people, people in a cold environment or people who eat a lot of
high water content foods.
49
– Macrobiotic Diet Helps Balance Your Diet and Your Life
Macrobiotics devotees believe that food, and food quality, affects our
lives more than is commonly thought. It is thought to affect our
health, well being and happiness. They focus on moving away
from
processed foods, and moving toward more natural and more traditional
methods of food preparation. They claim it is better to choose food
that is less processed, more natural, use more traditional methods of
food preparation for themselves and their family.
Macrobiotics emphasize locally-grown, organically-grown whole grain
cereals, legumes, vegetables, fruit, seaweed and fermented soy
products, combined into meals according to the principle of balance
between yin and yang properties, rather than scientific dietary
guidelines. Macrobiotic diets follow the idea of Yin and Yang. Cereals,
fruit, beans, nuts and vegetables, and rice make up the main part of
the diet and are considered neutral and are naturally balanced in terms
of Yin and Yang. Foods which are either extremely Yin in nature or
extremely Yang in nature are eaten very rarely if at all. Very Yin
products include coffee, tropical fruit, sugar, soft dairy products,
vegetables, alcohol and honey. Very Yang products include
poultry, meat, firm dairy products like hard cheeses, and
eggs.
The macrobiotic diet is high in natural, unprocessed foods, complex
carbohydrates, and vegetables. It is low in saturated fats, whilst
providing the essential fats. Food should be organically grown and
eaten fresh. The Macrobiotic lifestyle also governs how food should be
prepared. No microwave should be used - rice must be cooked in a
pressure cooker. Food should be eaten and chewed slowly, in a relaxed
manner.
Low-fat high-fiber diets are also believed to play a role in preventing
some types of cancer. And the macrobiotic emphasis on fresh,
non-processed foods may be beneficial to those dealing with certain
food allergies and chemical sensitivities. Followers assert
that
the balance and harmony of the macrobiotic diet and lifestyle create
the best possible conditions for health. They claim that the diet
yields many positive health effects, including a general sense of
well-being, and some studies actually show that people on the diet have
a decreased risk of heart disease and some forms of cancer.
50
– Healthy Diet Essentials
According
to the United States Department of Agriculture, a healthy
diet as one that Emphasizes fruits, vegetables, whole grains, and
fat-free or low-fat milk and milk products; includes lean meats,
poultry, fish, beans, eggs, and nuts; and is low in saturated fats,
trans fats, cholesterol, salt (sodium), and added sugars. But
just what minerals and nutrients are vital to our health and
well-being? Consider these nutrient-dense foods when
you’re
looking to improve your vitamin and mineral intake.
Vitamin
A is needed for good eyesight and optimal functioning of the
immune system. Cod liver oil, dairy products, sweet potatoes
and
dark green leafy vegetables are all great natural food sources of
vitamin A.
Vitamin
B1, also known as thiamin, is imperative to the
body’s
ability to process carbohydrates. Whole grain breads, cereals
and
pastas have high amounts of thiamin.
Riboflavin,
or B2, can be found in fortified cereals, almonds,
asparagus, eggs, and meat. It’s used in many body
processes, including converting food into energy and the production of
red blood cells.
Niacin,
also known as B3, can be found in lean chicken, tuna, salmon,
turkey, enriched flour, peanuts, and fortified cereals. It aids in
digestion and also plays a key role in converting food into energy.
Vitamin
B6 can be found in fortified cereals, fortified soy-based meat
substitutes, baked potatoes with skin, bananas, light-meat chicken and
turkey, eggs, and spinach. It’s vital for a healthy nervous
system, and helps break down proteins and stored sugars.
Vitamin
B12 is needed for creating red blood cells, and can be found in
beef, clams, mussels, crabs, salmon, poultry, and soybeans.
Citrus
fruits, red berries, tomatoes, potatoes, broccoli, cauliflower,
Brussels sprouts, red and green bell peppers, cabbage, and spinach are
all loaded with vitamin C, which is vital to promoting a healthy immune
system, and making chemical messengers in the brain.
Vitamin
D can be found in fortified milk, cheese, and cereals; egg
yolks; salmon; but can also be made by the body from sunlight exposure.
It’s needed to process calcium and maintain the health of
bones
and teeth.
Vitamin
E functions as an antioxidant and is essential to your
skin’s good health. Eat plenty of leafy green vegetables,
almonds, hazelnuts, and vegetable oils like sunflower, canola, and
soybean to get this vital nutrient.
Folic acid can be found in
fortified cereals and grain products; lima,
lentil, and garbanzo beans; and dark leafy vegetables. It’s
vital
for cell development, prevents birth defects, promotes heart health,
and helps red blood cells form. Pregnant women need to take special
care to ensure they are getting enough of this for themselves and their
developing baby.
Dairy
products, broccoli, dark leafy greens like spinach and rhubarb,
and fortified products, such as orange juice, soy milk, and tofu are
all loaded with calcium. itamin D, it’s very important in
helping to build and maintain strong bones and teeth.
