On Jax writer’s spot I have posted many articles on the health benefits of particular foods, mainly due to developing an interest and knowledge about nutrition, after my eldest daughter developed food intolerances almost 20 years ago. By scrolling down through the years you can find these articles, including in 2007: ‘Wonderful watercress’ (September), ‘Starve a fever feed a cold’ (November), ‘Aloe Vera Natures treasure chest’ and ‘Can a change in diet help reduce hyperactivity in children Part1&2 (both October), ‘Treating cystitis naturally’ (August) and ‘Fatigue; Eating for energy’ (May).
Scroll through articles in 2008 for: ‘Herbs for cooking and Health’ (August), ‘Feeling peckish Ditch the sugar and fat and pick a smart snack’ (June), ‘Super-nutrients out of the sea’ and ‘Super-nutrients out of the water’ (April), ‘Water water everywhere, but what water should we drink’ (March), and ‘Berry berry good for you’ (February).
Or look through articles this year: ‘A recipe for a clear complexion’ Part1&2 (both April), ‘Fast lives and fast foods Isn’t it about time we slowed down’ (March), and Ginger first aid on a plate (February).
This article is the first in a series, looking at an ABC of foods which have deemed super-foods. Eating a healthy balanced diet involves eating a variety of different foods including; fruit and vegetables, wholemeal and wholegrain foods, and protein such as fish, meat, eggs and lentils, and some milk and dairy foods.
Alfalfa sprouts
Contains: vitamins; E and K, calcium, magnesium, potassium, manganese, and sodium.
Alfalfa has been dubbed ‘the father of all foods’ and is high in protein, vitamins and minerals. It has been suggested that alfalfa can support the liver, and also act as a general tonic; stimulating the digestive system, encouraging peristalsis and therefore reducing constipation.
Sprouting seeds increases their vitamin content. As alfalfa sprouts are newly germinated, they contain all the concentrated nutrition that plants need to become fully grown, and are therefore a powerhouse of nutrients and digestive enzymes. Alfalfa’s high mineral content is reported to be beneficial for bone health and alongside this has a high chlorophyll content. Chlorophyll absorbs energy from the sun to facilitate photosynthesis in plants. It is claimed in humans it has anti-inflammatory and wound healing properties. It is also suggested chlorophyll is a powerful detoxifier and can help with the uptake and delivery of oxygen around our bodies.
Almonds
Contains: calcium, magnesium, phosphorous, potassium, zinc, folic acid, vitamins; B2, B3, and E.
Almonds are said to have a particularly high content of fibre, vitamin E and magnesium and have a third more protein than eggs. They contain vital minerals, and should ideally be eaten the same time as foods high in vitamin C, as this will ensure the minerals are effectively absorbed. The oil in almonds is said to be very soothing. Almond milk has been recommended by herbalists for years for digestive upsets and respiratory problems. To make the milk; soak 2oz almonds in warm water, peel them, mash them, add 2pints of water and strain and add honey. This recipe can be combined with barley water for urinary tract ailments.
Almonds are reported to be very high in antioxidants. One study found that the flavonoids found in the skin of almonds, combined with the high levels on Vitamin E in the body of the almond, doubled the antioxidant effect. Almonds are high in monounsaturated fats (the same fat as found in olive oil), which have been associated with reducing the risk of developing heart disease.
Apples
Contains: calcium, magnesium, phosphorous, Vitamin C, beta-carotene and pectin.
‘An apple a day keeps the doctor away’ is a saying most people are familiar with and there is much evidence to support it. Apples have a high antioxidant content including vitamin C. Antioxidants have been shown to help protect the body against cell damage, and can be therefore very useful in the fight against heart disease and cancer. Apples therefore are very useful in protecting the body against these diseases. It is suggested one apple can provide a quarter of the daily requirement of vitamin C.
Pectin, a soluble fibre found in apples can help keep cholesterol levels stable. In one study carried out in France eating two apples a day resulted in participant’s cholesterol levels dropping by 10%. Apples are also known to help with digestion, and are general detoxification. Studies have suggested that pectin binds to heavy metals such as mercury and carries them out of the body. The malic and tartaric acid contained in apples can help neutralise the acid by-products of indigestion.
Artichokes
Contains: calcium, phosphorous, magnesium, potassium, sodium, folic acid, vitamins; B3, C, and K, and beta-carotene.
Artichokes are well known in France for being a friend to the liver. Extracts of artichoke are actually added to bitter alcoholic beverages intended to stimulate the appetite and soothe the liver, after an evening of overindulgence. The active ingredients (concentrated mainly in the leaves) which seem to support the liver are the antioxidants ‘silymarin’ and ‘cynarin’ which act on the liver, promoting bile flow, and stimulating the regeneration of liver cells.
In European folk medicine artichokes are also used to treat high blood pressure and prevent heart attacks. Studies have provided evidence that they are indeed good for the heart, as they have been shown to be able to lower cholesterol. Artichokes are considered a useful cleansing and detoxifying plant particularly useful for anyone suffering from arthritis or gout.
Artichokes can also improve digestion; they contain ‘inulin’ which stimulates bacteria in the gut, and contain a good amount of fibre which helps regulate the digestive tract. Studies suggest that artichoke extract may help alleviate symptoms associated with irritable bowel conditions. Being a natural diuretic, low in calories but high in nutrients, artichokes are considered a good food for dieters.
Avocado Pears
Contains: iron, copper, phosphorous, potassium, magnesium, beta-carotene, folic acid, vitamins; A, K, B5, B3 and E.
Avocado pears are a nutrition rich complete food, supplying protein, starch, and monounsaturated fats. They are very easy to digest and make an excellent food for convalescents and people suffering from stress. Avocados are rich in potassium, a deficiency of which can cause depression, fatigue and poor digestion. Potassium is also an important mineral for regulating blood pressure, and an adequate intake of potassium can help prevent circulatory problems such as high blood pressure, heart disease and strokes. They are high in vitamin K which is important for healthy blood, and the iron and the B vitamin content can help with producing energy, while magnesium in avocados is essential for good muscle health.
Women who are dieting may have been warned off avocados due to their high fat and calorie content; however they can actually be a dieter’s friend, as due to containing protein and essential fats they can help manage blood sugar levels and control appetite. The essential fat content of avocados can also be beneficial for brain function, and keeping the skin well moisturised. Research suggests avocados promote the production of collagen which can help maintain the skins elasticity and suppleness.
Recent research undertaken suggests that avocados may reduce the rate of oral cancer cell growth, and therefore help prevent mouth cancer. Scientists at the Ohio University believe this may be due to high levels of phytochemicals. Avocados are also full of antioxidants, which have been shown to fight free radicals and protect the body from cell damage.
No comments:
Post a Comment