Saturday, January 20, 2007

The Top Ten Foods

I came across this interesting list of the top 10 foods. As a person interested in health and alternative medicine it caught my attention. We gotta be eating more and more of these everyday. Children especially should concentrate on these since it makes a world of difference affecting their development in their formative years.

1. Fish: Oily fish like Sardines, salmon, mackerel and trout are good sources of protein and iodine, typically containing 15g to 20g of protein. Oily fish contains omega-3 fatty acids and vitamins A and D. Aim to eat at least two portions a week.

2. Nuts and seeds: Linseed (flaxseed), sunflower, pumpkin, almond, walnuts and sesame are good sources of dietary fibre, essential fatty acids and plant protein. They contain many vitamins, minerals and some phytochemicals. Nuts may provide protection against heart disease. Nuts make you feel full and can potentially prevent weight gain.

3. Soya products: Soy milk, tofu, tempeh and miso have a beneficial effect for bone health and prevent cancer. They are an excellent source of high quality protein, are low in saturated fats and are cholesterol free. Daily consumption of soya protein can lower cholesterol levels.

4. Pulses: Lentils, chick peas and white beans are rich in protein, carbohydrate, fibre and are low in fat. They contain calcium and iron. Fresh pulses contain vitamin C. Lentils protect against bowel cancer and are essential for both a healthy nervous system and digestive system.

5. Wholegrains: Oats, wholegrain pasta, breads and brown rice are high in complex carbohydrates and fibre. They help you feel full and delay hunger. Whole grain foods help decrease cholesterol levels, blood pressure and blood coagulation.

6. Broccoli: Green leafy vegetables are high in antioxidant nutrients. One cup of cooked broccoli has as much vitamin C as an orange. It also contains vitamins B1, B2, B3, B6, iron, magnesium, potassium and zinc. Enzymes help to prevent cancer, diabetes, heart disease, osteoporosis, and high blood pressure.

7. Organic Eggs: contain phospholipids that stabilise cell membranes. Eggs are a protein-rich food and provide vitamin A, vitamin D, niacin and vitamin B12. A medium egg rovides an average of 86 kcals and 6.4g of fat, of which 1.8g is saturated fat.

8. Cheese: Cottage cheese is an excellent source of tryptophan that produces the neurotransmitter serotonin. Cheese is rich in proteins and minerals such as calcium, phosphorus, potassium, sodiumand vitamins A and B complex.

9. Fruits: Blueberries and other brightly colored fruits are rich in antioxidant nutrients to protect the brain from free radicals that cause cancer. Strong sources of vitamin C, fibre, folic acid and phytonutrients. Berries are sodium-free, cholesterol-free and low in calories and fat.

10. Ostrich meat: high in protein, iron and zinc. It is low in calories and cholesterol and is suitable for all low carbohydrate diets. It is lower in fat than chicken and turkey, and much lower in fat and cholesterol than beef.

Source of this article: Gulf News

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