Foods that improve Health

[Guest guest]

This was some great information from the Dr. Oz Website.

 

Antioxidants

An antioxidant is a substance that protects cells from the damage caused by free

radicals (unstable molecules made by the process of oxidation during normal

metabolism). Free radicals may play a part in cancer, heart disease, stroke, and

other diseases of aging. Antioxidants include beta-carotene, lycopene, vitamins

A, C, and E.

 

You should also fill your grocery cart with items that are high in antioxidants,

such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes.

" Whatever has that deep color like a blueberry, you know it's rich in

antioxidants, " he says. Try to eat five to seven servings of these foods every

day.

 

Beta-carotene is found in many foods that are orange in color, including sweet

potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some

green, leafy vegetables, including collard greens, spinach, and kale, are also

rich in beta-carotene.

Lutein, best known for its association with healthy eyes, is abundant in green,

leafy vegetables such as collard greens, spinach, and kale.

Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya,

apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest 85

percent of American dietary intake of lycopene comes from tomatoes and tomato

products.

Selenium is a mineral, not an antioxidant nutrient. However, it is a component

of antioxidant enzymes. Plant foods like rice and wheat are the major dietary

sources of selenium in most countries. The amount of selenium in soil, which

varies by region, determines the amount of selenium in the foods grown in that

soil. Brazil nuts also contain large quantities of selenium.

Vitamin A is found in three main forms: retinol (Vitamin A1), 3,

4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich

in vitamin A include sweet potatoes, carrots, milk, egg yolks, and mozzarella

cheese.

Vitamin C is also called ascorbic acid, and can be found in high abundance in

many fruits and vegetables and is also found in cereals, beef, poultry, and

fish.

Vitamin E, also known as alpha-tocopherol, is found in almonds, in many oils

including wheat germ, safflower, corn, and soybean oils, and is also found in

mangos, nuts, broccoli, and other foods.

 

 

Omega-3 Fats

Increase your intake of omega-3 fats to 3 grams a day. " Remember, 80 percent of

our brain is fat, " Dr. Oz says. " We need to have the right kinds of fats in our

body to make sure our brain is the most resilient to stress and can learn the

fastest. " Some good sources include ground flaxseeds, walnuts, soybeans and

squash. These healthy fats, which have been shown to slow cognitive decline in

people who are at risk, not only help keep your arteries clear but improve the

function of your message-sending neurotransmitters. Try to eat an ounce of

Walnuts daily.

 

Fiber

Dr. Oz says the average American gets about 12 grams of fiber a day, but he

recommends double that amount. Oatmeal, 100 percent whole grain bread, lentils,

pine nuts, peas and raspberries are all great sources of this nutrient.

 

Magnesium rich foods

Magnesium is essential for helping regulate metabolism, and it helps lower blood

pressure and dilate arteries. Eating a magnesium-rich diet-400 milligrams for

women, 333 for men-can make you nearly one year younger.

 

Magnesium is usually found in whole grain breads and cereals, while soybeans and

lima beans contain 100 milligrams per serving and most cuts contain 100 to 300

milligrams per serving. Avocados, beets, raisins, and dates also contain

magnesium.

 

Olive Oil

The last item to add to your shopping list is virgin or extra-virgin olive oil.

Ideally, Dr. Oz says you should consume about a tablespoon every day. One

nutritious—and delicious—way to eat olive oil is with tomatoes, made into a

pasta sauce. " If you get that into your diet a couple times a week, you're

getting these nutrients naturally. "

 

Nuts

Eat at least one fistful of nuts a day. Nuts are an excellent source of both

healthy fats and healthy protein; they also can be concentrated sources of

flavonoids, an antioxidant.In the Iowa Nurses Study and three other studies, one

ounce of nuts a day decreased the incidence of heart disease between 20 and 60

percent.

 

The best nuts (those highest in omega-3 fatty acids) are walnuts, but all

nuts-even legume peanuts-are good for you.

 

Potassium Rich Foods

Potassium is an electrolyte-an electrically charged particle needed for proper

cellular functioning. Potassium specifically helps in carrying an electrical

charge to help a nerve or muscle contract, and it helps regulate blood pressure

and allow the heart and kidneys to function properly. Studies have shown that

increased potassium intake can decrease the incidence of forms of arterial

aging. What's more, adding the potassium equivalent of three bananas a day to

your diet can make your RealAge as much as .6 years younger.

 

The recommended amount is 3,000 milligrams a day (in a balanced diet, you

probably get about half that). One banana contains about 450 milligrams and

avocados contain about 1,000 milligrams.

Here is a list of Potassium Rich Foods -

http://www.buzzle.com/articles/potassium-rich-foods-list-of-foods-high-in-potass\

ium.html

 

 

For your Eye Health

 

Lutein: Found in spinach, leafy green vegetables, and corn, lutein seems to

improve the health of your eyes by preventing oxidative damage to your retina.

You can also take it in supplement form at 6 to 30 milligrams daily.

Vitamin C: Research shows that people who eat more fruits and vegetables (which

contain vitamin C and other bioflavonoids) are less likely to develop eye

conditions than those who eat fewer.

Glutathione: Eggs, garlic, avocados, asparagus, and onions have the free-radical

scavenger glutathione, which has been shown to be effective for preventing

cataracts (at 500 mg dose).

 

 

Judy

“Nine tenths of education is encouragement.”