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Tuesday 30 December 2014

Best Foods For Improving Overall Health

As we age, our bodies become more vulnerable and cells less resistant to ills and ‘free radicals’ that damage the DNA. According to studies however, eating healthy food in moderation will improve the overall body functions and longevity. The following are some of the best foods that will help in improving overall health.

      I.            Oatmeal and Flax seeds

When it comes to cholesterol, oats rush it out of your system making it a very important and good meal for your health.
Oats can be eaten as cereals with milk and sprays of brown sugar and little amounts of butter. Sometimes adding blueberries is recommended by nutritionists for anti-oxidation.
When cooked with raisins, they contain phytochemicals like those in red wine. Oatmeal can also be used in meatloaves and casseroles.
With lower cholesterol levels and high fibre content, flax seeds are essential for prevention of constipation. They contain poly-phenol compounds that protects against cancer, oil that helps creaky joints and omega-3 fatty acids.
Preparation of flax seeds is simple as they are grinded in a normal coffee grinder, then a table spoonful sprinkled on cereals or in meatloaf. It is also advisable to eat them as seeds.
Flax seeds should be kept cold in a fridge to prevent them going rancid and should neither be heat nor put into baked foods.

   II.            Olive oil

As in tea, olive oil contains polyphenols, which are powerful antioxidants. According to research and statistics, breast and colon cancer is less likely to attack people who consume olive oil unlike their counterparts who don’t.
Regarded as ‘good’ oil, it does not clog on blood vessels, does not increase cholesterol levels and is not associated with heart diseases.
Olive oil can be used together with leafy, dark-green vegetables or can be mixed with balsamic vinegar and applied on fresh bread. Consequently, it can be mixed with thyme, applied on asparagus and oven cooked for around twenty minutes at 400 degrees.

III.            White/Green Tea

Substituting green tea with soft drinks e.g. soda is considered a life saver. It has a whole range of benefits from upping body anti-oxidant levels to boosting metabolism thus helping your body to burn off food.
Green tea can be brewed from leaves with peppermint tea bags and green teabags used together for desired flavor. It is also rich in polyphenols which is a free radical fighter.
White tea, brewed from silvery-white buds of Camellia sinensis, is very essential for boosting the working mechanisms of disease fighting flavonoids. If the leaves of Camellia sinensis are withered and heated, they form a different type of tea.

IV.            Grains

Nutritionists’ advice on consumption of whole grain bread since it is rich in fibers and complex carbohydrates. It is important to choose bread whose first ingredient reads “whole”e.g.‘whole grain bread’, “whole wheat flour” or even “whole white flour” since they are enriched with important nutrients and fibers.
Rich bakery foods like muffins and doughnuts contain high fat calories and are therefore not advisable.
Consider the following tabular representation;
instead of the following foodstry the following healthy foods
Biscuits and white breadWhole grain bread and wheat or pumpernickel
Scones and pastries, Sugar cerealswhole grain bagels, whole-grain cereal
buttered popcornunbuttered popcorn
White pasta, tortillas (fried)Whole-wheat pasta, whole wheat tortillas
White rice, white flourBrown rice, whole-wheat flour
  

   V.            Broccoli, Fruits and Vegetables

Broccoli is rich in both vitamin K and C essential for bone building and cancer prevention. By microwaving, more than 90% of vitamin C in Broccoli is preserved unlike Steaming that preserves only 60%
Like broccoli, fruits also contain vitamin C that strengthens bones, improves on "good" HDL cholesterol and inhibits growth of cancer cells by Citrus flavonoids usually in lemons. Citrus also acts as an anti-inflammatory and when added to green tea, it increases the body ability to absorb antioxidants
Fruits e.g. avocados contain healthy fat, and folate which reduces the risk of heart diseases.
Vegetables, with lutein and zeaxanthin boost the immune system and improve on eyes health. They are also vital for cancer fighting and prevention.
Broccoli, Fruits and Vegetables being naturally low fat foods, are rich in fibers and minerals. They are also essential for adding flavor to various diets.
Consider the following tabular representation;
instead of the following foodstry the following healthy foods
Fried vegetables, creamed vegetablesRaw, steamed vegetables, with little amounts of olive oil
Potato chips, French friesSweet potatoes, red potatoes (are rich in starch, contain Vitamin A and cell building folate)
coconutsFresh fruits (rich in vitamin C)

VI.            Dark Chocolate and Dairy products

It has been established that when a quarter of an ounce of dark chocolate is taken daily, it reduces blood pressure in healthy individuals. This is because of its cocoa powder which contains flavonoids and antioxidants which reduce "bad" LDL and increase "good" levels of HDL
On Dairy products’ front, Nutritionists encourage on the use of low-fat products e.g. low fat butter milk instead of cream for soups and recipes. Also low fat cheese is recommended for cooking. For desserts, try mix low fat yogurt with fruits.
Consider the following tabular representation;
Instead of the following Dairy ProductTry
Regular cream cheese/ice cream/cottage cheeseLow-fat cream cheese/ice cream/cottage cheese
Whole milk, Evaporated milk, Regular buttermilk, whole milk YogurtNon-fat milk, Evaporated milk (non-fat), Buttermilk (non-fat), low-fat yogurt
Regular cheeseLow-fat cheese/ processed cheese/soy cheese/natural cheese

VII.            Cross-over foods and Animal proteins (poultry, fish, meat)

Cross-over foods are basically vegetable proteins/Plant legumes; beans, lentils and peas. They are rich in proteins essential for body building and have high fibre content without cholesterol. According to research and statistics, they have been found to lower the risk of breast cancer and heart diseases by up to 25%
Darker beans or very black beans contain more antioxidants compared to less dark ones.
With animal proteins-poultry, remove the fatty skin and consider chicken breast as it contains high proteins and lower fat content.
Fresh fish, so long as it is steamed, baked, broiled or poached is always a healthy meal. Most seafood contain polyunsaturated fat and Omega-3 fatty acids which are essential in lowering heart disease risks
For a healthy meal, beef should be broiled, baked or roasted with fresh vegetables or herbs used for seasoning.
Consider the following tabular representation;
instead of the following foodstry the following healthy foods
Pork and bacon, Regular ground beefLean pork and turkey bacon, extra-lean ground beef/ ground chicken
Regular hot dogs/sausageFat-free hot dogs/turkey dogs
breaded fish sticks and marbled cutsfresh, frozen fish and lean beef

VIII.            Garlic, Salmon and walnuts

Garlic, when added to salads increases the ability of the body to absorb nutrients like beta-carotene. It fights diseases and prevents growth of bacteria e.g. E-coli.
It also contains Allicin which is an anti-inflammatory and lowers both blood pressure and cholesterol levels. Crush and add it to food but don’t overcook as it will lose essential nutrients.
Salmon contains omega-3 fatty acids which are essential for reducing depression, cancer and heart diseases. Niacin which protects against memory loss and Alzheimer's disease is also contained in salmon
Omega-3 fatty acids in walnuts reduce cholesterol, fight cancer and improve mood. They also protect against sun damages and regulate sleep due to their antioxidant melatonin. Walnuts can be eaten as desserts

IX.            Fats/Oils and Sweets

A lot of fatty foods increase body calories leading to obesity and increased health risk factors e.g. diabetes, heart diseases, coronary artery diseases and cancer among others.
Consequently, too much sweetened drinks e.g. fruit juices, sports drinks and regular soft drinks add unnecessary calories and sugars to diet. It is important to substitute this with natural water so as to keep your body hydrated.
Consider the following tabular representation;
instead of the following;Try;
Using fat/butter to grease panNon-stick cooking spray
Butter/margarineOlive/soybean/peanut butter
Cookies, Regular salad dressingmolasses cookies, light salad dressing
Always consider natural butter from peanuts a good alternative to margarine as it has been established to be good against heart diseases and diabetes.
To conclude, different people require different calorie intake depending on age and activity levels. Always eat healthy meals depending on individual calorie requirement. Also, combine healthy meals with exercising so as to improve on the general body functions. Remember, there is no perfect single food; your body will always need variety.

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