Healthy Eating

Healthy Eating - ‘Super foods’ for Optimum Nutrition

By Charlotte Watts Dip.ION BANT – Nutritional Therapist – www.totalbeing.com and www.healthyconvenience.com

Certain foods just have that edge over others; by including these in your diet regularly you can really help the way your body handles what life can throw at you:

Berries – Blue, purple, and red foods (blueberries, blackberries, strawberries, raspberries, red grapes and beetroot) are rich in anthocyanadins, the plant chemicals (bioflavonoids) that give them their vibrant colours. These are the most abundant antioxidants in the diet, which means that they are protective against damage from chemicals, additives and pollution in the environment. They also support circulation and are excellent for heart conditions, varicose veins and piles. Frequent consumption will aid circulation to the brain also improving memory, mood and concentration

Whole grains – Whole meal flour products, brown rice, oats, rye, quinoa, millet, amaranth and barley all help to regulate blood sugar levels, ensuring that we have steady energy, mood and motivation. They also assist in detoxification and ensure healthy digestion. They are great sources of B vitamins, magnesium, zinc and vitamin E.

Legumes – These include whole grains, beans and pulses that provide high levels of fibre and nutrients. Good examples are lentils, aduki beans, mung beans, soya beans, chickpeas and green beans. They are also an excellent source of vegetarian protein, which is particularly good at regulating cholesterol and they contain lecithin, a substance that helps to clear out fats from the liver.

Oily Fish – Mackerel, salmon, sardines, herring and trout are all fish that contain omega-3 oils, which help mood, concentration, memory, immune function, liver function, and heart health. Consequently they should be eaten at least three times a week. Studies have shown that a diet rich in omega-3 essential fatty acids can have a protective effect against the development of gallstones, a condition that is becoming increasingly common. We have excluded tuna from this list as it tends to be contaminated with the toxic metal mercury.

Eggs – One of the best protein sources you can eat. Eggs contain all the essential amino acids to meet your body’s needs. They are designed to provide all the nutrients for the growth and development of new life and so contain a very neat package of iron, zinc, vitamin A, the B vitamins and omega-3 fats. They also contain sulphur and lecithin, substances that help your liver with digestion and detoxification.

Linseed – Contains fibre which supports the removal of waste products and toxins and it is a source of essential fats that also benefit your liver and help to balance sex hormones. Grind and add some linseed to cereals to help digestion. Linseed can help to bulk out stools by forming protective mucilage, which also helps keep the mucosal lining of the gut intact; this aids digestion and prevents both constipation and diarrhoea. For the best results soaking the linseed overnight in water and then add to porridge, cereal or yogurt.

Broccoli – All cruciferous vegetables; cabbage, Brussel sprouts, cauliflower and kale contain active components that make them true ‘super foods’. Packed with glucosinolates, sulphurophanes and indole-3-carbinol they are particularly effective at clearing out the liver of toxins, used hormones, and alcohol. They have also shown to help prevent cancers and are a rich source of sulphur; a mineral that eliminates toxins from and allows nutrients into cells and also supports circulation.

Spinach – Green or dark leaf vegetables are a dynamic source of folic acid and iron, two nutrients that are vital for growth, energy and renewal. The darker the greens, the greater the nutritional value, so replace lettuce in salads and sandwiches with raw spinach or watercress for optimum nutrition.

Pumpkin – Any fruit or vegetable that is orange in colour contains beta-carotene, which the body can convert to vitamin A. This helps to protect us from free radicals, modulates our immune system and will improve cell-to-cell communication. Despite being a fruit, which you might only think of eating at Halloween, pumpkin is actually one of the most valuably nutritious foods know to man! It is high in fibre, low in calories and packed full of disease-fighting nutrients. But it is the high level of carotenoids that makes it so special.

Garlic – This little morsel can lower blood pressure and cholesterol in as much as just one clove a day! Also a natural anti-bacterial and anti-fungal, it keeps the gut clean and supports the immune system. Use raw chopped garlic in dressings or roast with vegetables. When raw it retains more of the active ingredients, yet it still has beneficial properties when cooked.

Spices – Contain aromatic oils that give them their fragrant smell and taste, these also have strong medicinal properties, which aid circulation as well as the cleansing and digestion process, which helps keep blood sugar balance. Cinnamon, cloves, garlic, rosemary, oregano and turmeric all have anti-bacterial properties which keep the gut clean of unwanted problems.

Parsley – This herb is a diuretic, which when eaten encourages the body to shed excess fluid which can be perceived as excess weight. Eating just 25 g (1 oz) of fresh parsley will give visible results to your figure. The active ingredients are the plant chemicals apiol and myristicin, these clean out the kidneys and aid their general function. Parsley can also reduce irritating skin problems, high blood pressure and the build-up of uric acid, which can otherwise lead to gout.

Brown Rice – Is the most hypo-allergenic grain which is seen to cause the least intolerance in the intestine. Fewer pesticides and fertilisers are used in the processing and growing of brown rice, which is also uncontaminated by gluten, making it ideal for those who suffer wheat intolerances. The husk, the outer brown shell also contains B vitamins that are not found in white rice.

Ginger – This spice is incredibly versatile, it can be eaten alone, used to make hot drinks, added to smoothies and used in cooking both sweet and savoury dishes. Its benefits are shown to lower cholesterol while supporting circulation and it tastes hot!

Prebiotic Foods – Those that help to feed probiotics, the beneficial bacteria in the gut and contribute greatly to optimum nutrition. Probiotics are the first line of immune defence and protect us against foreign invaders such as viruses and destructive bacteria. Prebiotic foods also support good, clean, digestion and liver and kidney function with their high fibre content and include onions, beetroot, leeks, garlic, cabbage and Jerusalem artichoke. Where possible eat them raw and consume on a daily basis. Grated beetroot is particularly tasty mixed into salads.

See www.totalbeing.com for a Nutritional Assessment to choose the right diet and supplements to help you get in control of your health!

See www.healthyconvenience.com for help remembering how to get healthy – for posters, shopping guides and recipes.

The Lifestyle Guide

Healthy Eating

Healthy Eating - ‘Super foods’ for Optimum Nutrition

References