What's REALLY in the foods we eat? It is tough to know what foods are best to include in our daily diets when the news and other media contradict themselves with stories of foods contributing to cancer prevention, foods to ward off heart disease and ways to manage diabetes amongst many others.
The truth is that food is truly the daily medicine that you put into your body. When a food enters your body a cascade of chemical and hormonal reactions take place that ultimately end up in the way that food is able to be used by your cells and organs.....unfortunately we often do not 'take' enough of the foods that will enhance and optimize the health of our cells. That is why I am going to highlight 10 'power foods'. Of course, far more foods than that exist that will enhance your health and wellness. But this will give you a good start! Here are the first five 'power foods' in my book (the second five will be highlighted in the next newsletter):
1. TOMATOES: 1 medium tomato contains just 35 calories but carries a much heavier health load. They are chock full of antioxidants (plant chemicals that 'kill' free radicals that damage cells) and also contain lots of vitamin A and C. The lypocene and other phyto-nutrients in tomatoes have been studied and shown to protect against some cancers.
TIP: The lypocene in tomatoes is more available to you when the fruit is cooked so you can feel good about using tomatoes sauces or cooking those tomatoes.
2. SALMON: A more meaty fish, salmon offers a hefty does of the good fats called Omega-3's, specifically DHA and EPA which are the most beneficial of all the omegas. Research shows that the effects of these omega fatty acids will improve heart health by lowering blood pressure and triglycerides and possibly increasing HDL, the good cholesterol. It is also high in vitamins A, B6, B12, and D. It's minerals include phosphorus, potassium, and selenium. In addition, it provides a very healthy option for protein.
TIP: Spread some healthy pesto paste on a salmon filet and bake at 425 degrees for only 15-20 minutes and you have a fast and easy protein for dinner!
3. BLUEBERRIES: They may be small in size, but they pack a big punch! They contain far more antioxidants than other common fruits and vegetables. They are abundant in vitamins A, C and E and minerals magnesium, manganese, and potassium. In addition, they are rich in fiber which will aim in weight management and digestive health. Finally, the phyto-nutrient abundant in blueberries is beta-carotene which has been touted for many health benefits including cancer prevention/fighting and improving memory. The plant based nutrients called anthocyanins are complexes only found in dark blue foods and provide a vast array of health benefits.
TIP: Sprinkle some on your cereal, use frozen blueberries in a smoothie, when they are in season clean, dry and freeze them for winter use.
4. SPINACH: These dark greens are amazing. Their wide variety of vitamins, minerals, and other phyto-nutrients make them a great every day choice. Just check out this list--spinach includes vitamins A, C, K, folate, riboflavin, and thiamine and minerals calcium, iron, magnesium, and zinc. In addition, it is high in fiber and more of those wonderful nutrients only present in fruits and vegetables called beta-carotene and lutein. Eating is regularly can contribute to lower risk of cancers, heart disease, and stroke and high blood pressure.
TIP: If you are not a huge fan, simply add a little to your salad mixed with other greens. Try steaming it for a few minutes, adding a touch of butter and sprinkle fresh parmesan--yum!
5. Oats: Oats offer benefits to your bones, digestive system and heart amongst their many skills. Since they are high in soluble fiber, research shows that oats can help reduce cholesterol and risk of heart disease. They contain vitamin E and thiamine and a variety of minerals. In addition, like most whole grains (those that have not been processed and striped of their value) they offer a decent source of plant protein. Oats eaten regularly may decrease insulin resistance and help stabilize blood sugar, good for both diabetes management and weight control.
TIP: Add oats to your favorite baking recipes for some nutritional value. Or simply have oatmeal for breakfast; I like mine both cooked or cold with vanilla soy milk.
