Here’s a list of foods
that will make you super healthy, fight diseases and slow down
ageing. Eat these to maximize your health
Protect your heart
Grapes are not just
nutrition powerhouses, they contain a lot of born, good amount
of vitamin C and A, potassium and some calcium too. The
anti-oxidants make it a cardio-protective fruit. In fact, the
flavonoids in grape juice, like those in wine, help prevent the
oxidation of bad cholesterol (LDL) that leads to formation of
plaque in artery walls.
Get this much : When
in season, have a least twice a week(about a small bowl each
time).
Quick Tips: Have
grape juice for breakfast; serve grapes Mediterranean style, as
an after dinner dessert with a slice of low-fat cheese; add
grapes to salads; or whirl them with honey and yogurt to make a
breakfast smoothie.
Loose Weight
Yogurt is not just a
low-cal dessert for dieters. Adding yogurt to your diet may
actually rev up your body’s fat-burning engines, helps you
loose weight faster, and trim your tummy, according to a study
done by researcher Michael Zemel, PhD, professor of nutrition at
the University of Tennessee.
Get this much: 1 cup
daily
Quick Tips: Mix
yogurt with fruit or any flavouring and freeze it for a few
hours; have low-fat shakes by blending yogurt with fresh or
frozen fruit.
Beat back Cancers
Mushroom is a fungi
that offers a hearty flavour and meaty texture. It helps beef up
the body’s defences too. It suppresses breast and prostate
cancers. Penn State researchers say that mushroom is the only
food that contains L-ergothioneine, a powerful anti-oxidant.
Get this much: 100
gm twice a week.
Quick Tips: Saute
and add fresh mushroom to soups, sauces and salads.
Sharpen Memory
Fish helps
strengthen memory performance and decreases the slowing down of
mental faculties as we grow older. So include fatty fish in your
diet.
Get this much: Twice
a week; or have two capsules of cod liver oil.
Quick Tips: Take 100
gm of fatty fish twice in a week, or 25 gm of flax seed or
fenugreek seeds , 5 time a week.
Stop Eye Disease
Tomatoes are rich in
lycopene, which acts as an anti-oxidants and experts say that it
can prevent macular degeneration and cataracts. Cooked tomatoes
are preferable, since heat allows more desirable anti-oxidants
in
 tomatoes to be made available to the body. And because
lycopene is fat-soluble, eating tomatoes with oil can improve
absorption.
Get this much: Have
freely every day, both in raw and cooked form.
Quick Tips: Add to
bean and vegetable soups; enjoy classic Italian salad( Slice
onions tomatoes and a dash of mozzarella cheese drizzled with
olive oil).
Block Hypertension
Bananas contain
whopping 467 mg of potassium and only 1 mg of sodium, making it
the perfect food for keeping blood pressure under control, says
a study carried in current Science. Blood pressure fell by 10%
in people who ate
 two bananas daily for a week. Banana contains
calcium to strengthen the bones and fibre to beat constipation.
Get this much: Take
one banana every day.
Quick Tips: Add
sliced bananas to cold cereal or fruit salads; have a peanut
butter and banana sandwich.
Banish UTI
Cranberries are a
traditional remedy for preventing UTIs, and now experts too
agree that they work. Cranberry juice is rich in
proanthocyanidins, chemical compound that help prevent bacteria
from sticking to cells in the urinary tract. It
 also makes it
difficult for bacteria to grow.
Get this much: One
glass, 3-4 times a week
Quick Tips: Have a
glass of cranberry juice every day at breakfast.
Fight Cholesterol
Oats, oat bran, and
oatmeal contain a fibre known as beta-glucan which acts like
nature’s broom, literally whisking excess cholesterol out of
the system. A bowl of freshly cooked oatmeal is a perfect way to
start your day, especially if
 you are trying to prevent bad
cholesterol build up.
Get this much: At
least four time a week
Quick Tips: Have a
bowl of oatmeal for breakfast; sprinkle oat bran on your
cereals; try cooked oatmeal, topped with sliced banana, walnuts
and honey.
Prevent Osteoporosis
Spinach is full of
Vitamin K- a vitamin that falls short in may diets. The Vitamin
K provided by spinach , almost 200 % of the daily value in one
cup of fresh spinach leaves and over 1000 % of the daily value
in one cup of boiled spinach –
 is great for maintaining bone
health.
Get this much: At
least 3 times a week; every day is even better
Quick Tips: Add some
tender spinach leaves to your salads and steamed spinach to your
dal / pasta; spinach soup, of course, is an evergreen way to get
its goodness
Power up your Lungs
Apples contain high
level of an anti-oxidants flavonoid called quercetin, which
helps in protecting the lungs from the harmful effects of
atmospheric pollutants and cigarette smoke. Eating more than
five apples a week betters lung
function and lowers risk of
respiratory diseases.
Get this much: One
apple every day
Quick Tips: Munch on
it at breakfast; add diced apples to fruit or green salads; have
sliced apples and cheese.
|
