1. Apples
Apples
are an excellent source of antioxidants, which combat free radicals. Free
radicals are damaging substances generated in the body that cause undesirable
changes and are involved in the aging process and some diseases.Some animal
studies have found that an antioxidant found in apples (polyphenols) might
extend lifespans.
Researchers
at The Florida State University said that apples are a "miracle
fruit".
In
their study, the investigators found that older women who starting a regime of
eating apples daily experienced a 23 percent drop in levels of bad cholesterol
(LDL) and a 4% increase in good cholesterol (HDL) after just six months.
2. Almonds
Almonds
have more fiber than any other tree nut.
The
fatty acid profile of almonds, which is made up of 91-94% unsaturated fatty
acids, may partly explain
why it helps maintain healthy cholesterol levels.
3. Broccoli
Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.
A
single 100 gram serving of broccoli can provide you with over 150 percent of
the recommended daily intake of vitamin C, which in large doses can potentially
shorten the duration of the common cold.7
Another
ingredient, sulforphane, which exists in broccoli, is also said to have
anti-cancer as well as anti-inflammatory qualities. However, overcooking can
destroy most of the benefits.
4. Blueberries
Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants.
Unlike
minerals and vitamins that are also found in plant foods, phytonutrients are
not essential for keeping us alive. However, they may help prevent disease and
keep the body working properly.
According
to a study carried out at Harvard Medical School, elderly people who eat plenty
of blueberries (and strawberries) are less likely to suffer from cognitive
decline, compared to other people of their age who do not.
Regular
blueberry consumption can reduce the risk of hypertension (high blood pressure)
by 10%, because of the berry's bioactive compounds, anthocyanins, scientists
from East Anglia University, England, and Harvard University, USA reported in
the American Journal of Nutrition.12
Scientists
at Texas Woman's University found that blueberries help in curbing obesity.
Plant polyphenols, which are abundant in blueberries, have been shown to reduce
the development of fat cells (adipogenesis), while inducing the breakdown of
lipids and fat (lipolysis).
5. Oily fish
Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies.
These
types of fish have oil in their tissues and around the gut. Their lean fillets
contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known
to provide benefits for the heart, as well as the nervous system.
Oily
fish are also known to provide benefits for patients with inflammatory
conditions, such as arthritis.
Oily
fish also contain vitamins A and D.
Scientists
at UCLA's Jonsson Comprehensive Cancer Center found that prostate cancer
progression was significantly slowed when patients went on a low-fat diet with
fish oil supplements.
6. Leafy green vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.
Researchers
at the University of Leicester, England, said that the impact of dark green
vegetables on human health should be investigated further, after they gathered
data from six studies. They reported their findings in the BMJ.16
Spinach,
for example, is very rich in antioxidants, especially when uncooked, steamed or
very lightly boiled. It is a good source of vitamins A, B6, C, E and K, as well
as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium,
manganese, betaine, and iron.
7. Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).
The
Center for Science in the Public Interest, USA, compared the nutritional value
of sweet potatoes to other vegetables.17 The sweet potato ranked number one,
when vitamins A and C, iron, calcium, protein and complex carbohydrates were
considered.
8. Wheat germ
Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is commonly a by-product of the milling; when cereals are refined, the germ and bran are often milled out.
Wheat germ is
high in several vital nutrients, such as vitamin E, folic acid (folate),
thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential
fatty acids.
Wheat germ is
also a good source of fiber.
9. Avocados
Many
people avoid avocados because of its high fat content; they believe that
avoiding all fats leads to better health and easier-to-control body weight -
this is a myth. Approximately 75% of the calories in an avocado come from fat;
mostly monosaturated fat.
Avocados
are also very rich in B vitamins, as well as vitamin K and vitamin E.
Avocados
also have a very high fiber content of 25% soluble and 75% insoluble fiber.
Studies
have shown that regular avocado consumption lowers blood cholesterol levels.
Avocado
extracts are currently being studied in the laboratory to see whether they might
be useful for treating diabetes or hypertension.
10. Oatmeal
Oatmeal is meal made from rolled or ground oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "porridge oats" are common terms for the breakfast cereal that is usually cooked.
Interest
in oatmeal has increased considerably over the last twenty years because of its
health benefits.
Studies
have shown that if you eat a bowl of oatmeal everyday your blood cholesterol
levels, especially if they are too high, will drop, because of the cereal's
soluble fiber content. When findings were published in the 1980s, an "oat
bran craze" spread across the USA and Western Europe. The oats craze
dropped off in the 1990s.
In
1997, the FDA (Food and Drug Administration) agreed that foods with high levels
of rolled oats or oat bran could include data on their labels about their
cardiovascular heart benefits if accompanied with a low-fat diet. This was
followed by another surge in oatmeal popularity.
Oats
is rich in complex carbohydrates, as well as water-soluble fiber, which slow
digestion down and stabilize levels of blood-glucose.
Oatmeal
is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.
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