Spinach
Most kids know that Popeye loves this leafy green but it turns out that he has good reasons. For starters, there are a number of different flavenoid compounds in spinach working to prevent different stages of cancer development. Glutathione and alpha lipoic acid are two antioxidants that some researchers believe are the most important in the body, and spinach contains a ready-made supply of both. Lutein is another powerful antioxidant found in spinach. Lutein enhances the body’s immune system, thus warding off many types of cancers.
Plenty of nutrients make spinach a powerful food. On this list are beta-carotene, plant-derived omega-3 fatty acids, vitamins C and E, B vitamins (thiamine, riboflavin, B6, folate) and plenty of minerals (calcium, iron, magnesium, manganese, and zinc). It also supplies a rich source of vitamin K, which is a fat-soluble vitamin not stored easily by the body so it must be replaced on a regular basis. Spinach's supply of carotenoids and other nutrients also protect artery walls from damage, while other nutrients such as vitamins D,C,A, and folate contribute to cardiovascular health.
Tomatoes
Tomatoes contain high levels of beta carotene, and antioxidant that supports the immune system and maintains healthy skin and tissues. They are packed with antioxidant falvonoids and vitamin E, which are keys for heart health, and they have good amounts of potassium. One medium tomato actually offers 50 per cent of one’s daily dose of vitamin C, and they have no nasty saturated fatty acids, are low in salt, starch and sugars, while being high in fibre. Their deep red colour means tomatoes are one of the richest sources of an exceptionally potent antioxidant called lycopene that helps prevent cancer.
Cooking and condensing tomatoes into sauces is an easy way to increase one’s intake, and by using a healthy fat like olive oil to do so, tomatoes become even more potent. Men, in particular, will benefit from tomatoes since studies have shown that 10 or more servings a week will reduce their risk of prostate cancer by 30 per cent.
Broccoli
It may seem like just your average vegetable, but don’t be fooled. Broccoli is bursting with high levels of vitamin C and beta carotene, along with good amounts of vitamins E, B1, B2 and B6. In the mineral department these “little trees” have calcium, potassium and phosphorous. One gram of these fabulous florets, when cooked, has about 40 calories, along with lots of fibre and protein.
Broccoli is also a good source of naturally occurring folic acid, which is thought to help prevent heart disease. It also contains a phytochemical called sulphoraphane that has cancer-fighting properties.
Nuts
Healthy fats, antioxidants and proteins found in nuts make them both heart-healthy and helpful for cancer prevention. In particular, almonds and walnuts can offer some real health benefits. First, the coating of nuts is rich in antioxidant polyphenals which reduce cancer risk. They also contain beta-sisosterol and campesterol, which appear to suppress breast and prostate tumours.
This amino acid arginie found in most nuts, especially almonds, inhibits tumour growth.
Almound are the richest nut source of calcium. They also are great source of good fats, B vitamins, iron, potassium and magnesium. Walnuts contain essential omega 3 essential fats, vital for good brain function. Both almonds and walnuts are an excellent source of protein and slow-release energy. In reasonable amounts, they also help control weight by killing hunger pangs in a healthy way.
Recent studies have shown that eating a small handful of nuts four times a week can help reduce heart disease and satisfy food carvings.
Green Tea
If you can get your family to switch to them, green teas (like jasmine, and other Chinese and Japanese options) are so much healthier than black teas. First they contain no caffeine, which really isn’t good for kids anyway (but is found in black teas at much higher doses than most people believe). Green tea is a life-long heart tonic. It contains antioxidants, flavonoids, catechins and a variety of other substances that studies show can help lower blood pressure, improve artery function by keeping them flexible and relaxed, and prevent chemical changes to circulating cholesterol.
These substances may also protect against the formation of blood clots, which are the primary cause of heart attacks. So consider going green for life.
Yogurt
It’s a great source of calcium for strong bones and teeth. It’s been long recognised as having a healthy impact on the stomach, large intestine and for the relief of gastro-intestinal upsets. In yogurt that has lactobacillus added to it, the bacteria will reach to the intestines intact and help other friendly bacteria to stay there to fight harmful bacteria that may be causing diarrhea and other problems
Apples and Bananas
Packed with antioxidants, as well as vitamin C for healthy skin and gums, one apple will provide one quarter of a person’s daily requirement for vitamin C. They also contain pectin which helps to reduce blood cholesterol and keeps the digestion system healthy. They offer carbohydrates but with a lower glycaemic (blood-sugar) effect. This means that they are digested more slowly, and can help with weight control.
Bananas are higher in energy than other fruits but the calories do come primarily from carbohydrates, making them excellent for refueling before or after exercise. All fruits contain plant chemicals or phytochemicals called antioxidants which protect the body from free radical damage that can cause heart disease and cancer. Bananas are also packed with potassium that lowers blood pressure, and vitamin B6 for healthy skin and hair.
So go ahead and give these super foods a try at your family's next meal. Just don't encourage any leaping over tall buildings afterwards.
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