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Ten Super Foods Of The Month
* 1. Sweet Potato, is just one of the finest foods available. It's chuck full of Vitamins A & C, plus it has loads of potassium. A lack of adequate fiber in the diet is a constant cancer. Sweet Potato has lots of fiber.
2. Whole-grains, especially whole-grain breads. It is so far superior to white bread, that it's hard to believe white bread is considered a food at all. For example, whole-grain bread typically has about 12 more vitamins than white bread. In addition to vitamins, it has lots of fiber and also has an abundant level of minerals.
3. Broccoli is always high on every list of top foods. It is loaded with vitamin C and folic acid (great food during pregnancy). Iron is high on the list of important ingredients. Broccoli is one of the Brassica foods, which is rich in anti-oxidants and phytochemicals. Many researchers tout Broccoli as an anti-cancer food for breast and prostate cancer. It is also a good source for fiber.
4. Dark Green Veggies , such as spinach and Kale, are our best source of folic acid, a vitamin important for women planning pregnancy (it reduces the risk of neural tube defects). They are a rich source of lutein, an antioxidant that may lower the risk of retinal deterioration, a leading cause of blindness in seniors. Lots of Vitamin A & C plus calcium, fiber and iron.
5. Legumes/Beans, are high in protein, beans are a good choice for vegetarians. They're also high in iron, folic acid and fibre. If you're eating canned beans, be sure to rinse them before eating , salt is often added in the packing process. Good selections are, garbonzo, pinto, black, navy, kidney and lentils.
6. Cantaloupe is a great fruit. Just one quarter of a cantaloupe will supply the average person with a full days supply of vitamin C and A.
7. Soy Beanproducts are
powerful foods for lowering cancer risk. They are loaded with
anti-oxidants – genistein and diadzein are the most studied – that fight
off the differentiation of healthy cells into cancerous ones. Studies
have shown particular benefit with reducing risk of breast cancer; these
anti-oxidants have estrogen-like qualities that block estrogen sites on
breast cells. Soy products also slow down the progression of many
cancers by choking the blood supply to tumors. Daily intake can reduce
your risk in half!
8. Bright colored veggies, such as carrots,
peppers, squash and mangoes, get their hue from beta-carotene, an
antioxidant that neutralizes free radicals (unstable toxic molecules
that create cellular damage). Incorporate a wide variety of these
beta-carotene rich foods in your diet regularly.
9. Salmon This fish is a rich source of omega-3 fatty acids. These
polyunsaturated fish oils may dramatically reduce the formation of blood
clots, decrease incidence of cancer, and may offer protection against
inflammatory diseases such as arthritis. They may even play a role in
brain development and function. Salmon, mackerel, and sardines, have
been shown to help prevent heart disease, cancer, arthritis, and
psoriasis. For example, one study demonstrated that for middle aged men,
a 3oz portion of fatty fish per day decreased the risk of heart disease
by 36%. After you eat these fish, the fatty acids quickly enter your
cells, making them less stiff. For vegetarians, try flax seed oil and
walnuts as omega – 3 rich foods.
10. Skim or 1% Milk is a great source of calcium, Vitamin
D and protein. Women and children especially need to drink milk (or eat
other sources of calcium) to help prevent osteoporosis and grow healthy
bones and teeth.
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