When you’re stocking your pantry and fridge these are some of the healthiest choices you can make providing excellent sources of antioxidants, fibre, protein, carbohydrates and essential fats that won’t upset the balance when counting calories. In fact you may even find yourself shedding some unwanted kg’s! At this time of year when every one around you is coming down with colds and flu’s it’s of high importance to give attention to healthy eating so you can help build your immune system defences and keep yourself feeling on top of the world!
Salmon is a great source of protein and one of the best remaining sources of the essential Omega 3 fats. Not only do these important fats (critical for your health) assist you in burning off unwanted body fat but they may offer some of the biggest protection against heart disease, arthritis and joint pain, mental decline and depression. Brain support has been the hot topic related to Omega 3 dietary intake, with positive results seen all round especially in the areas of concentration, depression, anxiety and excellent improvements seen in children suffering ADD. It is believed Wild Salmon is the best choice to make as opposed to Farmed Salmon which may contain much higher levels of chemical contaminants and toxins.
Nana was right, you should eat your Broccoli. Broccoli which is a cruciferous vegetable (like Cauliflower) contains Phytonutrients which may help in the defence against a range of cancers including Prostate and Breast cancer, as well as heart disease. It’s also a great source of vitamins and antioxidants such as Beta Carotene and Vitamin C which may help protect cells from damage. Broccoli also contains good sources of Calcium, Potassium, Folate and Fibre. To preserve it’s Phytonutrients be careful not to overcook it.
3) Oats (Rolled Oats)
Oats are a ‘Low GI’, slowly released carbohydrate that give you prolonged energy. They contain higher concentrations of Protein, Calcium, Iron, Magnesium, Zinc, Copper, Selenium, Manganese, Thiamin, and Vitamin E than other grains like Wheat, Barley, Corn or Rice. Oats have long been known for their many health benefits. According to the FDA the soluble fibre from Oats may help reduce the risk of heart disease. Tufts University researchers also reported in the American Journal of Clinical Nutrition that eating a diet rich in Oats significantly reduced blood pressure and cholesterol. Oats phytochemicals may also have cancer fighting properties.
Almonds are loaded with Vitamin E, Iron, Calcium, Magnesium, and Fibre. They are also one of the best plant sources of protein so they can make a great snack if you need something to fill the gap. One of the more significant benefits are Almonds ability to support heart health, containing good fats that may help reduce blood cholesterol levels and lower your risk for heart disease. Remember to eat Almonds in moderation as they do contain a high amount of calories by way of the good fats they contain. Also remember heating of Almonds damages their healthful properties so eat them in their natural state.
The compounds in Tomatoes that give them their red colour are called Lycopene and Beta Carotene, these powerful phytonutrients have been studied for their ability to neutralise free radicals that can damage cells in the body. Researchers have also discovered that regular consumption of Lycopene from Tomatoes can cut the risk of certain cancers. Cooked Tomatoes may offer more Lycopene than uncooked ones, and it seems that canned Tomatoes and Tomato Sauce make beneficial dietary sources. Lycopene is better absorbed when eaten with a little fat so splash some Olive Oil onto your Tomato dishes. Research has also indicated that Tomatoes may be useful to help prevent lung cancer. Compounds found in Tomatoes may block the effects of nitrosamines. These are the strongest carcinogen in tobacco smoke, by blocking the nitrosamines chances of lung cancer may be reduced.
Blueberries are rich in vitamins, antioxidants, and fibre. The antioxidant called Anthocyanidins in Blueberries may help prevent excessive free radical damage that may contribute to eye diseases, varicose veins, hemorrhoids, heart disease and cancer. Blueberries phytonutrients may also help in the prevention of urinary tract infections as well as boost night time vision with quicker adjustment to darkness and glare. Researchers have also found that Blueberries help protect the brain against short term memory loss improving short term recall, and reduce the effects of Alzheimer’s disease and other age related brain conditions.