Advice..Healthful Foods
Advice : Healthful Foods. people should be eating but aren’t.Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.
1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
Did you know? Beets are one of eight vegetables that makes V8 taste so greatFind out more: http://en.wikipedia.org/wiki/Beet2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Find out more: http://en.wikipedia.org/wiki/Cabbage
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
Did you Know? Swiss Chard is a member of the beet family. It just doesn't have a bulb.Find out more: http://en.wikipedia.org/wiki/Swiss_chard
4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
Find out more: http://en.wikipedia.org/wiki/Cinnamon5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
Did you know?1. The pomegranate is the symbol and heraldic device of the city of Granada in Andalusia, Spain2. Pomegranate juice is used for natural dyeing of non-synthetic fabrics.
Find out more: http://en.wikipedia.org/wiki/Pomegranate6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants. Good for your healthDried plums are a great source of dietary fiber, minerals and antioxidants which together form a web of health promoting functions
How to eat: Wrapped in prosciutto and baked. Find out more: http://en.wikipedia.org/wiki/Plumhttp://www.fruiteze.com/education/fiber/dried_plums.html
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
Find out more: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82
8. Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread. Find out more: http://en.wikipedia.org/wiki/Sardine
9. Turmeric : The “superstar of spices,'’ it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.Find out more: http://en.wikipedia.org/wiki/Turmeric
10. Frozen blueberries
: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds
Find out more: http://en.wikipedia.org/wiki/Blueberry
11. Canned pumpkin
: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.
Find out more: http://en.wikipedia.org/wiki/Pumpkin
http://www.mayoclinic.com/health/pumpkin/AN01754
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