Posts Tagged ‘brussels sprouts’
Health Spotlight: Kale
Posted on: July 13, 2012
Kale is a super vegetable by all accounts. Great health benefits of kale make it hard to replace in a healthy menu. Kale is high in vitamin C and K, moderate in Calcium, and low in fat and calories. Kale contains beta carotene, and it has one of the highest amount of the antioxidants among all food measured.
Health benefits of kale:
* Strengthens bones
* Combats cancer
* Protects your eyesight
* Aids in weight loss
* Boosts immune system
Kale builds stronger bones
Calcium and vitamin K are two important nutrients that keep your bones strong; and both of them are found in kale.
People with low vitamin K tend to have low mineral density of their bones and experience more bone fractures. One ounce of kale daily provides four time recommended daily allowance of this important vitamin. Calcium from kale is absorbed by the body at a much higher rate than from many other foods. This quality makes kale an irreplaceable source of calcium for both vegetarians and vegans. Eating one ounce of kale a day may cut the risk of bone fracture by 30%.
Kale combats cancer
Researches has found that vegetables from the brassica family – kale, cabbage, broccoli, turnips and brussels sprouts – are especially protective against cancer due to naturally occurring chemicals that block the cancer-forming process. Kale is a healthy food that prevents cancer or slows down its progression.
Kale is a healthy food for our eyesight
As we age, we become susceptible to the macular degeneration (AMD) and cataracts. Experts advice is to consume foods with carotenoids – antioxidants abundant in kale. According to Dr. Johanna M. Seddon, consuming 6 mg of lutein per day helps to reduce one’s chances of AMD by 43%. To meet this requirement, you need to eat only 1/3 cup of kale. Add fat from non-animal sources, such as flax oil or olive oil, to ensure maximum absorption of the carotenoids in kale.
What happens to those who eat one cup of kale per day?
They don’t have to worry about their vitamins A,C, and K at all! Kale provides more than 100% of the recommended daily value. Manganese, Copper and Calcium content in kale is impressive, as you will see further.
1 cup of raw kale contains :
Calories – 33.
Weight – 67 g:
56 g from water,
1 g from fibre.
Remaining 10 g provide:
* Vitamin K – 684%
* Vitamin A – 206%
* Vitamin C – 134%
* Vitamin B6 – 9%
* Thiamin – 5%
* Riboflavin – 5%
* Niacin -3%
* Folate – 5%
* Manganese – 26%
* Copper – 10%
* Calcium – 9%
* Potassium – 9%
* Iron – 6%
* Magnesium – 6%
* Phosphorus – 4%
* Zinc – 2%
* Selenium – 1%
* Sodium – 1%.
Top 10 Anti-Aging Foods
Posted on: June 15, 2012
Top 10 Anti-Aging Foods ❥➥❥
The general guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of wholegrain, fresh fruits and vegetables; and cut down on salt and sugar. In addition to these general guidelines, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet.
Avocado ❥ This fruit, which is usually eaten as a vegetable, is a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body. Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure
Ginger ❥ This spicy root can boost the digestive and circulatory systems, which can be useful for older people. Ginger may also help to alleviate rheumatic aches and pains
Cruciferous vegetables: ❥ The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, brussels sprouts, radish and watercress. Cruciferous vegetables assist the body in its fight against toxins and cancer. You should try to consume at least 115g/40z(of any one or a combination) of these vegetables on a daily basis. If possible, eat them row or very lightly cooked so that the important enzymes remain intact
Whole meal pasta and rice ❥ Complex carbohydrates provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fibre and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins
Soya ❥ Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against Alzheimer’s disease, osteoporosis and heart disease. Look out for fermented soya products, which are more easily digested, therefore more nutritional, and do not generally cause food intolerances. You may want to check that soya products have not been genetically modified. Soya should not be confused with soya sauce, which is full of salt and should be used sparingly, if at all
Garlic ❥ Eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease
Nuts ❥ Most varieties of nuts are good sources of minerals, particularly walnuts and brazi nuts. Walnuts, although high in calories, are rich in potassium, magnesium, iron, zinc, copper and selenium. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune systems, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels. Never eat rancid nuts, however, as they have been linked to a high incidence of free radicals
Berries ❥ All black and blue berries such as blackberries, blueberries, blackcurrants and black grapes contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging
Water ❥ Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body. Don’t rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc
Watermelon ❥ Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging
Living Well 