Saturday, December 29, 2012

Health & Fitness: 25 Foods you Need Part 2

Chia Seeds

What's the benefit? Word is spreading of chia seeds' rich supply of heart-healthful omega-3s. Chia seeds are full of inflammation-fighting antioxidants and heart-healthful omega-3 fats and fiber. Factor in the bone-building trio of calcium, magnesium, and phosphorus, and you've got an amazing seed worth buying


What's the heat all about? Hot peppers heat up your meals and cool the fires of inflammation.  Most North Americans associate chile pepper with Mexican cuisine, but the cultivation of the flavorful pods originated south of the equator. Capsaicin, which gives chiles their heat, has anti-infammatory properties; it's used to alleviate arthritis symptoms and chronic pain.

Anti-inflammatory compounds prevent clots from forming and help prevent strokes and heart disease


Why you need this yummy treat? Dark chocolate in one of its simplest forms is packed with antioxidants (remember that word ;) )

with nearly three times the antioxidants of green tea and about twice that of red wine! Studies have shown that the high flavonoid content in the cocoa bean can improve heart health by reducing blood pressure and cholesterol levels, and they may even perk up your mood! A finding that's no surprise to any chocolate lover

Collard greens

Why they benefit you? Protect your bones and your eyesight with this green giant of the mustard family. They are sky high in vitamin K- a mere cup provides more than twice the daily requirement of this fat-soluble vitamin essential for proper blood clotting and bone formation

There are impressive amounts of cancer-fighting beta-carotene, as well as vitamin C and folate.

I'll take a cup or two :)


What is it? How can it benefit?

Japan’s favorite legume is a treasure trove of lean protein, vitamins, minerals, and phytonutrients. Edamame is a great source of plant-based protein to quell hunger and build lean body mass. Each servicing is also replete with fiber, vitamins C and K, folate, magnesium, potassium and energizing iron.


How it helps: It has a myriad disease-fighting properties. This fruit contains a generous dose of health promoting nutrients. Because it is rich in vitamin C, this winter citrus may help prevent colds and improve lung function! Mashaa’Allaah. Lycopene, the pigment that accounts for grapefruit’s pink color, has been linked to a reduce risk for prostate cancer and cardiovascular disease.


What it offers? Mushrooms offer an array of healing properties.  Mushrooms are one of the few plant sources of vitamin D. Depending on the variety, a serving of mushrooms also offers about 300 milligrams of potassium, up to 30 percent of your daily need for selenium and plenty of B vitamins.

I am actually not a fan of Mushrooms. Anyone know of good recipes for this one?

Lively aroma- but with benefits! It can soothe your stomach woes. This volatile oil relaxes the smooth muscle of the digestive tract to soothe a wide range of stomach woes, including indigestion and gas, and may help ease the symptoms of irritable syndrome.

Ginger root

What's the benefit? I love ginger root!

Ovarian Cancer Treatment
Ginger may be powerful weapon in the treatment of ovarian cancer. A study conducted at the University of Michigan Comprehensive Cancer Center found that ginger powder induces cell death in all ovarian cancer cells to which it was applied.

Colon Cancer Prevention
A study at the University of Minnesota found that ginger may slow the growth of colorectal cancer cells.

Morning Sickness
A review of several studies has concluded that ginger is just as effective as vitamin B6 in the treatment of morning sickness.

Motion Sickness Remedy
Ginger has been shown to be an effective remedy for the nausea associated with motion sickness.

Reduces Pain and Inflammation
One study showed that ginger has anti-inflammatory properties and is a powerful natural painkiller.

Heartburn Relief
Ginger has long been used as a natural heartburn remedy. It is most often taken in the form of tea for this purpose.



Extracts from sage have been shown to improve memory recall. The high concentration of antioxidants, such as rosmarinic acid in the aromatic leaves can help reduce DNA oxidative damage, thereby improving brain function.........sounds like a win to me!

Sea vegetables

What's the benefit?

They are a rich source of iodine, a mineral crucial for healthy thyroid function. They also contain lignans, compounds that may help inhibit tumor growth and reduce breast cancer risk.

Sweet potatoes

Benefit: Often mistake for yams, though a very different vegetable, sweet potatoes can range from pale yellow to vivid orange to purple. The orange-hued varieties contain a stunning amount of beta-carotene. In the body, this antioxidant is converted to vitamin A, which plays a vital role in immune system, eye, and bone health!

Why you need tomatoes in your life?

What makes tomatoes red is lycopene, this is an antioxidant. Eating foods high in lycopene may reduce risk of prostate, lung, and stomach cancers, as well as heart disease and macular degeneration

Why eat them?

A rich source of omega-3's, walnuts are one of the best ways to get these essential fatty acids, which play a key role in heart health. 'Omega 3s give rise to anti-inflammatory molecules known as resolvins and protectins, both of which ward off blood clots that can trigger stroke and heart attack,'

and lastly Yogurt

Here's the low down on yogurt: Yogurt is made by adding two bacterial cultures, - all yogurts contain these cultures at the start, many are supplemented with additional probiotics for digestive and immune support.

Your intestines are normally populated with a delicate balance of beneficial and not-so beneficial bacteria. When the good bacteria shrink in numbers, your digestive system might not function at its best. An imbalance can occur for a variety of reasons. A daily dose of yogurt can help replenish helpful bacteria, relieving digestive issues such as gas, bloating, and irritable bowel syndrome

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