Healthy Foods

Healthy foods offer many nutritional benefits. One of the most important discoveries in nutritional science is how powerful food is in determining how long we live and whether we will be able to avoid many of the chronic diseases that occur as we age. Many everyday foods contain nutrients that can ease common ills and help keep the body strong.

There are certain foods that can help you....

• Lose Weight
• Protect Your Heart
• Boost Memory
• Strengthen Your Bones
• Support Digestion
• Protect From Breast Cancer
• Improve Your Skin
• Protect Your Vision
  
  

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Healthy Foods

These healthy foods may be what your body needs to achieve your desired weight, reduce the risk of health problems and get all the nutrients you need from a well balanced diet. There are even more foods

Lose Weight With These Foods

• Lemons - the peel of a lemon contains a soluble fiber called pectin which has been shown to help the body lose weight. Adding lemon juice to your water each day will also help you feel fuller longer.

• Red grapefruit - studies have shown that eating half a grapefruit with each meal or drinking grapefruit juice three times a day can help you lose weight. Red grapefruits have more cancer fighting antioxidants.

• Cinnamon - cinnamon and other spices such as cayenne, balance insulin levels and can help the body burn fat by speeding up the metabolic process and slowing the fat storing process. 

• Artichokes - in addition to being very low in calories, artichokes are very high on the ORAC scale. They also contain phytochemicals that may help lower cholesterol levels.

• Almonds - these nutrient packed nuts fight cravings, and help protect the body against obesity, heart disease, muscle loss, cancer and high blood pressure.They contain protein, monounsaturated fats, vitamin E, fiber, magnesium and phosphorus.

• Vinegar - the acetic acid in vinegar may help the body produce enzymes that break down fat according to research published in the Journal of Agriculture and Food Chemistry. Vinegar also slows down digestion so you feel fuller faster and stay full longer.

Protect Your Heart With These Foods

• Grapes - the polyphenols found in grapes can improve blood vessel strength which can lower the risk of coronary heart disease.

• Cherries - researchers at the University of Michigan found that the anthocyanins found in dark cherries can reduce belly fat and lower both cholesterol and blood sugar.

• Dark chocolate - chocolate is rich is flavenoids and believed to protect the heart by reducing platelet activation, affecting the relaxation capabilities of blood vessels.

• Chili peppers - a compound known as capaicin found in hot chili peppers has been shown to help reduce inflammation that's associated with a higher risk of heart disease.

• Macadamia nuts - the healthy monounsaturated fats in macadamia nuts can lower LDL cholesterol and raise HDL.

• Pinto beans - a cholesterol fighting compound called beta-glucan can lower LDL cholesterol. Beta-glucan is a soluble fiber that binds to cholesterol to remove it from the body.

• Barley - like pinto beans, barley contains beta-glucan which can lower LDL cholesterol and triglycerides that may help protect the heart.

• Pears -  one medium pear has 5 grams of dietary fiber, much of it in the form of pectin which helps the body rid itself of bad cholesterol, a risk factor in heart disease.
  

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Boost Your Memory With Delicious Coffee


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Boost Your Memory With These Healthy Foods

• Coffee - a recent study showed that people who consumed upwards of three to five cups of coffee per day reduced their risk of Alzheimer's and dementia by 65 percent. Nutrition

• Apples - the antioxidants in apples may protect brain cells from free radical damage. Eating two or three apples per day may also raise the level of acetylcholine, a neurotransmitter important to maintaining memory which tends to decline with age. 

• Blueberries - researchers believe that blueberries may help you concentrate better and remember more. They can also reduce inflammation and help the brain overcome the normal effects of aging. Blueberries contain a healthy dose of antioxidants, vitamin C, manganese and fiber which promote brain health by improving learning and keeping the memory sharp.

• Plums - are high in antioxidants with an ORAC value of 4,100 points. Also, researchers believe plums may decrease anxiety-related behaviors and protect against depression.

• Cinnamon - one teaspoon of cinnamon is very high in antioxidants - it has 7,000 ORAC points. Cinnamon may also protect against Alzheimer's disease.

• Chicken breasts - the nutrition value of chicken breasts that protects the memory is due to the niacin in chickeb, which may lower the risk of Alzheimer’s and memory loss.

• Fish - boost your brainpower with wild salmon, albacore tuna and mackerel - all great sources of omega-3 fatty acids which experts believe make brain cells more efficient. A study of 14,960 people over age 65 in seven countries showed that those who consumed fish of any kind a few days per week were 19 percent less likely to have dementia. 

• Avocados, olive oil, nuts and sunflower seeds - these are all high in vitamin E, an important antioxidant which is effective at helping to prevent Alzheimer's disease.

• Curry powder - according to a study in the Journal of Alzheimer's Disease, curcumin may help prevent the buildup of plaque in the brain which can lead to dementia. 

Strengthen Your Bones With These Healthy Foods

• Calcium - the best protection against osteoporosis, consume the calcium found in dark leafy greens, beans and seeds which is easy for the body to absorb.

• Alaskan king crab legs - an expensive but good source of zinc, a mineral that protects the bones from becoming brittle with age.

• Broccoli - the vitamin K found in broccoli helps keep bones strong by increasing bone density. Spinach is another good source of vitamin K.

• Orange juice - contains both calcium and vitamin D (and vitamin C). Calcium is necessary to build and maintain healthy bones but vitamin D is also needed to help the body absorb the calcium.

• Sunlight - is necessary for the body to be able to produce vitamin D but try to avoid the peak daylight hours.

Support Digestion With These Healthy Foods

• Blueberries - the high concentration of anthocyanins found in blueberries are not just good for your cognitive function but may also reduce the risk of colon cancer. Other good sources of anthocyanins are cherries, strawberries, concord grapes and acai berries. 

• Bananas - special compounds found in bananas called protease inhibitors fight a type of bacteria known to cause stomach ulcers. Bananas are easy to add to cereal and smoothies or can be eaten with peanut butter for a healthy mid-day snack. 

• Popcorn - the risk of diverticulitis can be reduced by eating air-popped popcorn which is full of insoluble fiber.

Protect From Breast Cancer With These Healthy Foods

• Tomato sauce - the powerful antioxidant lycopene found in tomato sauce may protect the body against free radical damage. Test tube studies showed that lycopene can inhibit the growth of breast cancer cells.  Cooked tomatoes are better over raw tomatoes because the lycopene is absorbed better when exposed to heat. To increase the nutrition value, add olive oil when cooking to increase absorption since lycopene is fat soluble.

• Cauliflower - a compound in cauliflower called sulforaphane may stop the growth of breast cancer cells by preventing the cells from reproducing. Another compound known as l3C may lower estrogen levels that could otherwise enable tumors to grow.

• Sweet potatoes - an important carotenoid in sweet potatoes called beta-carotene helps the body metabolize estrogen. Studies have shown that women with the lowest levels of beta-carotene had double the risk of breast cancer. 

Improve Your Skin With These Healthy Foods

• Black tea - the polyphenols in tea may protect against UV damage. When brewed with citrus peel, the risk of squamous cell carcinoma was reduced.

• Dark chocolate - a daily ounce of dark chocolate or cocoa powder which high in flavenoids may result in smoother skin.

• Red bell peppers - the combination of vitamins A,C and E make red bell peppers a true superfood for the skin. They are also high in antioxidants.
  

• Watermelon - eating watermelon can provide the body with additional protection from sunburn. It is high in antioxidants and contains lycopene.

• Canned tuna - an antioxidant in light tuna called selenium, may protect skin cells from damage from the sun that could result in skin cancer. 

• Salmon - like tuna, salmon contains Omega-3 fatty acids that not only improve heart health, but fight inflammation to help skin rejuvenate on a cellular level, reducing fine lines and acne. Salmon is also high in protein, vitamin B12 and iron.

Protect Your Vision With These Healthy Foods

• Nuts - the important omega-3 fatty acids found in nuts may reduce inflammation and help lower the risk of macular degeneration by preventing oxidative damage to the retina. According to nutrition studies at Harvard Medical School, macular degeneration is the leading cause of blindness in those age 60 years and older.

• Low-fat or nonfat milk - an important B vitamin found in low-fat and nonfat milk is riboflavin, which helps to prevent cataracts. The body uses riboflavin to manufacture glutathione, an antioxidant that fights free radicals. Vitamin D is another important nutrient found in fortified milk that may also protect the eyes from macular degeneration. 

• Spinach and collard greens - these leafy greens contain lutein and zeaxanthin, two carotenoids that may help prevent cararacts by protecting the retina by helping the eyes absorb short wavelength light. To maximize the nutrition value, cook first and then add olive oil to maximize absorption since beta-carotene is fat soluble.

These healthy foods are just that - healthy foods to to help you get the most benefit from the daily food choices you make. This information is not intended to treat or diagnose medical conditions. Be sure to talk to your doctor before making any changes to your diet.

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