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Top 10 Lists Super Food (Part 2)

Under Family Category: Family Health

Continued From Top 10 Lists Super Food

5. WHOLE GRAINS.
Highly refined carbohydrates such as white bread, cookies, sweetened and highly processed cereals can pack on the pounds and cause unhealthy
spikes in blood sugar. But these refined carbohydrates should not be confused with whole-grain carbohydrates, which are a rich source of antioxidants, vitamin B, folate and fiber.

The powerhouse vitamins and minerals and the hundreds of phytochemicals in whole grains may help prevent cancer, heart disease and birth defects. And fiber, which according to the American Heart Association is greatly underconsumed (Americans average 15 grams per day rather than the recommended 25-35 grams), helps lower cholesterol, may protect against certain cancers (including gastrointestinal), aids bowel function and decreases the risk of type 2 diabetes.

6. AVOCADOS.
Avocados got a bad reputation because they have more calories and fat than many vegetables. But most of the fat in this fruit (yes, fruit) is monounsaturated, and avocados are packed with nutrients. Ounce for ounce, avocados contain about 60 per-cent more potassium than bananas and contain more vitamin E (which helps prevent muscle damage and reduce inflammation) than most other commonly eaten fruits.

7. LEGUMES, INCLUDING SOY.
Legumes and beans are an underutilized, inexpensive, near-complete nutrient package. “They have protein, fiber, vitamins and minerals,” said Ayoob. “And diabetics need to know they won’t tend to raise blood sugar.”
Legumes contain a range of plant nutrients that few animal proteins deliver, along with fiber and very little fat.

Soybeans are higher in protein and fat and lower in carbohydrates than other legumes. There is conflicting evidence about soy’s role in cancer protection, but it is clear that soy belongs in a heart-healthy diet.

8. LOW-FAT DAIRY (MILK AND YOGURT).
Yogurt contains probiotics-a “good” bacteria for the stomach that helps prevent infections and gastrointestinal distress. McManus especially values yogurt’s “good balance of protein, carbohydrates and calcium,” and recommends natural yogurts with active cultures and no added sugar.

Calcium, like fiber, is sadly lacking in American diets. Low-fat dairy is an easy way to increase calcium consumption, and milk also has vitamin D added. Vitamin D, which enables the body to absorb the calcium, comes from exposure to sunlight.

9. EGGS.
Often referred to as one of nature’s “perfect foods,” an egg offers complete protein in a low-calorie package. It’s quick, easy and inexpensive and rich in many vitamins (including vitamin E), minerals; and micronutrients, like lecithin and lutein, that may protect against eye disease and certain cancers.

The American Heart Association removed restrictions on the number of egg yolks healthy individuals can consume. While yolks are high in dietary cholesterol, the AHA and many scientists agree that the saturated fat and trans-fats in the diet have a greater impact on blood cholesterol than the cholesterol in the diet. The AHA continues to recommend that people with heart disease limit their egg yolk consumption to two per week.

10. DARK CHOCOLATE.
Yep, that’s right, chocolate. Justify it nutritionally: dark (unsweetened chocolate)
has compounds similar to red wine that benefit heart health. The flavonoids (an antioxidant-like chemical in plant foods) in dark chocolate fight free radicals and help blood vessels dilate, which improves blood flow.

Top 10 Lists Super Food (Part 2) was posted and filed under Family Health family category. You can follow any responses to this entry when people search for through the feed. You can leave a response.

2 people have left comments

[…] […]

Top 10 Lists Super Food · Family, Children and Parenting wrote on June 24, 2007 - 2:58 am | Visit Link

Avocado, dark chocolate - love them

Riane wrote on August 3, 2007 - 5:28 am | Visit Link

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