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8 Delicious Foods Which Fight Diseases
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8 Delicious Foods Which Fight DiseasesBy LifeMojo Team / January 19, 20110 CommentsResearchers did not stay contented when they discovered the power of antioxidants in neutralizing the effect of harmful free radicals. They went on looking for various food sources of antioxidants. Previously we used to know that antioxidants can only be found in vibrant and colorful fruits and vegetables. But the modern day research has uncovered certain unexpected sources of antioxidants. You do not have to feed on blueberries only! Rather, you can consider including various categories of antioxidant-rich foods to get an entire spectrum of benefits which these foods offer. These "unconventional" sources in which the antioxidants are hiding include:
Whole Grain Pasta: If pasta forms one of your favorite dishes, then consider having whole grain pasta which surpasses the refined varieties by three times in terms of the antioxidant value. The polyphenols present in whole grain pasta is a very powerful anti-cancer component. The fiber present in whole wheat grains lowers blood pressure by maintaining the cholesterol levels. Consumption of whole grain pasta thereby reduces the risk of heart diseases. As a matter of fact, the concentrations of antioxidants found in fruits and vegetables stand in comparison with what is found in whole wheat flour. Pop Corns: Popcorn would definitely make it to the favorite snacks list of many people. It is just a two-minute solution to satisfy your hunger because of its high fiber content. A study carried out by the University of Scranton revealed that the whole grain snack foods such as popcorn have surprisingly high levels of anti-cancer antioxidants, particularly polyphenols. Avoid eating the cheese, buttered and caramel flavored popcorns. Eggs: Spinach and other leafy greens are believed to be the richest sources of the antioxidant called lutein which prevents macular degeneration and cataracts of the eye. In egg-yolks, the amount of lutein is comparatively lower, but a study has shown that the lutein present in egg yolks are absorbed more effectively because of the better processing of the antioxidant in our bodies by the fat content of the egg yolk. Canned Beans: It is known for certain that dried beans are rich sources of antioxidants. But since majority of the people have canned beans, so a study tried to find out the antioxidant value of these beans. It has been found that small red beans have the highest antioxidant property followed by dark kidney beans (rajma) and black beans. The darker canned beans have high amounts of phytochemicals, the plant compounds which neutralize free radicals and repair the damaged DNA. Yogurt: Yogurt is another yummy delight which you can choose to include in your daily diet. A type of B vitamin called Riboflavin is present in yogurt and this vitamin is a promoter of antioxidant activity. Our cells contain an antioxidant called Glutathione. It can only function well with support from Riboflavin. But this type of B vitamin is water soluble which means that it can remain in the body for a few hours. Thus you need to take yogurt daily to replenish Riboflavin every day. Canola Oil: Canola oil is regarded as heart healthy oil due to the presence of the antioxidant called Alphatocopherol. This antioxidant prevents the oxidation of the fats in the LDL cholesterol ("bad" cholesterol) and thereby prevents the formation and release of the free radicals in the body. But surveys have concluded that you are not getting adequate quantities of this antioxidant through your diet. One way to fix this problem is to include this neutral tasting Canola oil in your cooking processes. Organic Milk: It has been found that the milk of the cows which feed on grass and organic foods were higher in antioxidants than the milk obtained from the cows which feed on grains. The concentration of the antioxidants in the grass-fed cows is 40 to 50 percent higher than the ones which are raised by conventional methods. The antioxidants found in cow milk include beta-carotene, lutein and Vitamin E. If you are not drinking milk regularly, consider including cheese and butter processed from organic milk in your diet. Natural Sweeteners: Natural sweeteners are a great option to replace the refined sugars. Molasses, honey, brown sugar and Maple syrup are the common natural sweeteners which are high in antioxidants. The darker varieties of honey contain greater amounts of antioxidants called polyphenol compared to the levels observed in commercial honeys. Try adding natural sweeteners in your desserts. It is now evident that you do not need to get deprived of great tastes in your attempt to consume nutritional foods! The foods discussed above, form a favorite part of your diet. These items are not just delights to the tongue, but are blessed with disease fighting properties.Tags: Nutrition, Food, Antioxidants, Health, WellnessRelated Articles
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Hypertension, a term that is used to identify high blood pressure, affects millions of people around the world and is commonly treated by a range of antihypertensives. For years, if your blood pressure was a bit on the high side, your doctor would most likely tell you to "Cut out the salt." While keeping your sodium intake in check is a brilliant idea, there's more you can do to lower your blood pressure and reduce your chances of having a stroke. The newest approach to lower blood pressure is the DASH diet.What is DASH diet?Based on the Mediterranean diet and research from the National Heart, Lung, and Blood Institute (NHLBI), the DASH diet was developed by the National Institutes of Health (NIH). DASH stands for Dietary Approaches to Stop Hypertension.The DASH diet is an eating plan that is rich in fruits, vegetables, whole grains and low fat dairy foods. The diet include foods that are high in fiber, calcium, magnesium and potassium — all of which have been associated with lower blood pressure. It is also low in sodium, saturated fat and total fat. According to recent research by the NIH, the DASH diet has been proven to lower blood pressure in just 2 weeks!A DASH study involving 459 adults found that people with normal blood pressure reduced their blood pressure by an average of about 6 mm Hg for systolic (maximum) and 3 mm Hg for diastolic (minimum) after following the DASH eating plan. It worked even better for those with high blood pressure - the systolic dropped by an average of about 11 mm Hg, and the diastolic by about 6 mm Hg. Furthermore, the blood pressure reductions came fast — within 2 weeks of starting the eating plan.A follow-up study examined whether reducing salt could enhance results even more. This study found that the DASH diet combined with salt reduction was superior to either strategy alone.How do I implement this diet?The DASH eating plan calls for a certain number of daily servings from various food groups. The number of servings you need may vary, depending on your caloric need. If you eat about 2,000 calories a day on the plan, here is how you need to consume these calories:Whole grain products: A daily serving of 1 slice bread, 1/2 cup dry cereal and 1/2 cup cooked rice, pasta, or cereal adds fiber to your diet and gives you energy. Whole grains are recommended for most grain servings as they are a good source of fiber and nutrients. The fiber binds with the bad cholesterol and throws it out of the system.Vegetables: A daily serving of 1 cup raw leafy vegetable, 1/2 cup cooked vegetable and 180 ml (about 6 oz.) vegetable juice. Preferable vegetables include tomatoes, potatoes, carrots, peas, broccoli, spinach, sweet potatoes and beans. They add potassium and magnesium to your diet which are essential to regulate blood pressure.Fruits: A daily serving of 180 ml (about 6 oz.) fruit juice, 1 medium fruit and 1/4 cup dried fruit will also add potassium and magnesium to your diet. The fruits of choice would be apricots, bananas, dates, oranges, grapefruit, mangoes, melons, peaches, pineapples, prunes, raisins and strawberries.Dairy: A daily serving of 1 cup milk or yogurt and 42 gm (about 1.5 oz.) cheese will give you the required intake of calcium. Choose skim or low fat milk.Nuts, seeds, and legumes: A daily serving of 42 gm (about 1.5 oz.) or 1/3 cup nuts, 14 gm (about 1/2 oz.) or 2 tbsp seeds and 1/2 cup cooked legumes will add magnesium, potassium, protein, and fiber to your diet. Sources should be almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans and lentils.Meats, poultry, and fish: 85 gm (about 3 oz.) cooked meats, poultry or fish is a good way to add protein to your diet. Make sure you select only lean meat and trim away visible fats.Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women one or less. The diet also recommends physical activity as it helps lower your blood pressure and can help you lose more weight.The DASH plan recommends more daily servings of fruits, vegetables, and grains than you may be used to eating. To get used to the new eating plan, gradually increase your servings of fruits, vegetables, and grains. Some days you may eat more than what's recommended from one food group and less of another, but make sure that the average of several days or a week comes close to what's recommended.The DASH diet gives you a great deal of freedom in planning your diet. Just remember to use fruit and vegetables as the basis of your diet and build upon that and you cannot go far wrong.Tags: Blood Pressure, Hypertension, High Blood Pressure, Diet, DASH Diet, Nutrition, WellnessEmailRelated Articles
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Tomatoes: Tomatoes contain a powerful antioxidant called Lycopene, which offers protection against sunburn. A study conducted at Manchester and Newcastle Universities found that people who added five tablespoons of tomato paste to their daily diet had 33 percent more protection against sunburn, the equivalent of a very low factor sun cream, and much higher levels of pro-collagen, a molecule which gives the skin its structure and keeps it firm. Apples: Quercetin, a powerful antioxidant (mostly contained in apple skin and just below the peel) can not only protect you from various diseases such as cancer, but also protects the skin against damage from ultraviolet B (UVB) rays that have been linked to skin cancer. Strawberries: Strawberries are rich in vitamin C, a potent antioxidant which supports the synthesis of collagen fibers. Collagen is an important protein that is essential for a soft and smooth skin, and also helps heal wounds more quickly. Low intake of vitamin C can cause dry and wrinkled skin. A cup of strawberries can provide up to 130 percent of the daily value (DV) for vitamin C. These fruits also contain another powerful antioxidant called Ellagic Acid, which maintains the elasticity of the fibers that protect the skin from becoming saggy. A study conducted by Korean researchers in 2009 found that ellagic acid used topically can protect the skin against the sun's damaging ultraviolet rays, a main cause of aging skin. Soy: A Japanese study conducted on 26 women in their late 30s and early 40s found that women who ate foods like tempeh (85 gram per day containing 40 mg soy aglycones) that contain the soy isoflavone known as aglycone over 12 weeks showed an improvement in fine wrinkles and skin firmness. Eggs: The damaging effects of the Ultraviolet Rays include the development of fine lines, brown spots and even skin cancer! Eggs contain antioxidants like Lutein and Zeaxanthin which protect the skin from these damaging effects. These antioxidants also make the skin softer, firmer and more hydrated. Romaine Lettuce (kasmisaag): Romaine Lettuce contains Vitamin A which is responsible for increasing cell turnover. Cell turnover causes revitalization of the skin. The vegetable also contains the mineral potassium which boosts up the body's circulatory process. This gives the skin an abundant supply of nutrients and oxygen. Walnuts: The layer that keeps the skin lubricated, supple and moist is mainly composed of a type of omega-3 fatty acid called the alpha-linolenic acid (ALA). Walnuts are rich in this alpha-linolenic acid, providing 100 percent of the recommended daily value for ALA in just 14 gram serving. So walnuts are essential to keep the skin soft and smooth by maintaining its moisture content. Almonds: Almonds are beneficial for the skin because of their high contents of Vitamin E. Vitamin E is considered as one of the most powerful antioxidants which boost skin health by protecting the skin from ultraviolet radiation. In many research studies, vitamin E applied topically to the skin has been shown to prevent UV damage. Vitamin E can travel to the skin cell membranes and exert this same protective effect when diet containing vitamin E-rich foods like almond is consumed. Additionally, people who are experiencing dry skin can find a cure in almonds. Extra Virgin Olive Oil: Olive oil contains essential fatty acids which can combat the damaging effects of the Ultraviolet Rays. The essential fatty acids are also present in the cell membranes which retain moisture. Thus, intake of olive oil is necessary to maintain the moisture balance of the skin. Consume about 1 tablespoon of olive oil daily to keep your skin supple. Cocoa in dark chocolates: Drinking cocoa-rich dark chocolates can lead to rejuvenation. The intake of cocoa increases blood circulation and the glowing effect on the skin can last for up to 2 hours. Dark chocolates, rich in flavonoids, can protect the skin against sunburn, keep the skin moisture and make them feel softer. However, moderation is crucial. Whole Grains: Whole grain rice, bread, pasta and other cereals contain high amounts of antioxidants which are beneficial for a youthful skin. The natural antioxidants of the body tend to diminish with age and so it is very essential to replenish the required amount through dietary intakes. It's now your turn to check your inventory to find out whether you need to include something extra to add to your healthy skin diet. Getting glowing and younger looking skin might not mean stocking branded cosmetic products in your bathroom shelves, but it would necessarily mean maintaining a steady supply of the above mentioned foods in your kitchen shelf and in your refrigerator!Tags: Skin, Food, Nutrition, Beauty, Wellness, Anti-agingRelated Articles
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Here is how you can make cooking a fun activity with a little bit of preparation and proper planning:Tips to Remember While Buying Perishables Avoid buying fruits and vegetables in the full ripen form because the shelf life of these perishable food items is very low. If you want the vegetables and the fruits to stay fresh for a longer period of time, consider buying the semi-ripen ones. The shelf life would be prolonged. Milk in tetra pack has longer shelf life and it is not very wise to buy in bulk quantities because you would face difficulties in the preservation. The problem creeps up to a greater intensity if you don't have a refrigerator to stock the perishable items. You should consider healthy snack options. Keep salad items handy so that you can readily munch on a carrot or a cucumber whenever you feel hungry. These are healthy snack options when you draw a comparison with ready-to-cook meals like maggi 2-minute noodles! You can have a wholesome breakfast with breakfast cereals. Stock oats and muesli in your kitchen cabinet. These healthy breakfast options have longer shelf lives.Tips to Choose the Perfect Appliances and CookwareYou, being single, choose to go for the most important cookware and utensils only. So it is very important for you to make the right choices. Here's what you can do: Consider investing in a toaster. You can toast bread easily and it takes only a few minutes. Consider buying a hand mixer with a jar attachment. This would prove to be helpful in preparing purees, shakes, lassi and other beverages. Investment in a refrigerator is very important because you need to preserve the perishable food items. This would prevent spoilage. When you are thinking about buying cookware, go for a non-stick pan. You would need minimal amount of oil while cooking in non-stick pans. Washing would also be easier! You would need a pressure cooker for fast cooking. You would save time as well as fuel. It requires very little effort to cook Khichdi, daliya or rice in the pressure cooker. It is better to buy air-tight or Tupper Ware containers so that you can prevent the spoilage of food items.Some Easy to Make Food Items Cereals, milk and fruits would form a delicious breakfast menu. You can also consider toasted bread seasoned with peanut butter/ low fat mayonnaise/jam as a quick fix. A simple sandwich prepared with butter, cucumber and tomato slices is also an easy-to-make option. Omelet and toasted bread are delicious, yet quick meal options. You can try out other egg recipes like scrambled eggs, sunny side up and poached eggs. Rice and plain pulses (dal) is also not a bad idea. But you can pamper your taste buds with vegetable pulav and kidney beans (rajma) or white gram (chhole) instead of plain rice and pulses (dal) respectively. Flattened rice (poha) and bread upma are also light and healthy snacks. You can enjoy the tastes of milkshakes, smoothies, fruit shakes and cold coffees. Salads are very easy to prepare and the typical items to be included are fruits, shredded veggies and sprouts. Oil, lemon or curd dressings go best with salads and can enhance the taste. The easiest way to fill your stomach is by including porridge in your diet. The category comprises of oats, finger millet (ragi), semolina (sooji/rava), and rice. Pasta or macaroni are delicious food options and you can club these items with veggies or cubed fruits. To enhance the taste, you can use tomato ketchup, mayonnaise and white sauce. Cooking Tips to Keep in Mind You should make use of oil spray because it brings down oil consumption while preventing the storage areas from being greasy. All Indian recipes need some common spices like turmeric, salt, cumin seeds, garam masala, coriander powder, pepper and chilly. You should maintain a stock of these spices so that you can use whenever you need. You can buy the ready-to-eat food items and add veggies or cubed fruits. Typical examples would include biryani paste and paneer butter masala paste. If you don't have a mixer at home, you can opt for readymade ginger-garlic paste and tomato purees. With these easy, yet healthy cooking and eating habits, you can bring your life in proper track. If you are working in a city which is not your hometown or if you have relocated to a different place for education purposes, then these tips would exactly suit your needs. Make life big while still being considered as single!Tags: Cooking, Singles, Food, Nutrition, Tips, Bachelor, ShoppingEmailRelated Articles
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