10 SUPERFOODS
Lemons
Why Are They so Healthy?
-- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.
-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
In traditional medicine, the lemon is widely known for its healing powers and is used in many different ways. Although the lemon is often thought of as acidic, it is very effective in curing many digestion problems when mixed with hot water, including biliousness, nausea, heartburn, disorders of the lower intestines like constipation and worm infestations.
It is even known to relieve hiccups. Water plus a few lemons becomes lemon juice. Lemon juice, when taken regularly in the morning, acts as a tonic to the liver and stimulates it to produce bile making it ready to digest the day's food. It is also thought to help dissolve gallstones. Because of its high vitamin C content, it is thought to help prevent and treat many infections, hasten wound healing and temper down high fever. Lemon juice also relieves symptoms of asthma, tonsillitis and sore throat.
Lemon is also a diuretic. This means it is good for people with urinary tract infections and high uric acid problems, such as those with arthritis or rheumatism because it helps flush out all the toxins and bad bacteria. When lemon is mixed with coffee, it is thought to help treat malaria. This concoction is also effective for headaches.
Lemon juice with glycerin is effective when used on the lips to treat chapping. This may be a little strange but lemon juice applied on your skin can also help prevent sunburn.
Lemon seller in Pune
Tip:
Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.
Broccoli
Why It's Healthy:
Just one medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.
Broccolli Tree
Children love brocolli IE Little Trees" and they make a wonderful healthy snack for kids.
The same serving also helps stave off numerous cancers.
Broccli has taken top honours as the most healthy of all vegetables! In the category of most healthful vegetable, this cruciferous contender wins all the top honors.
Quick Tip:
Nuke it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)
Dark Chocolate
Why It's Healthy:
This is good news to chocolics! Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.
My favourite dark chocolate is one with chiles in it-adouble halthy bar.
Tip:
A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.
Potatoes
Why are They Healthy?
One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli.
One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
Tip:
Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch
Salmon
Why It is Healthy
Salmon is a great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer. I much prefer wild salmon for flavour and health.
Our favourite wild salmon fromthe Copper River cooked on a cedar plank seasoned with a dry rub like from Tom Douglas!
A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss. Motto-eat your wild salmon!
Tip
Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.
Nuts
Why are They Healthy?
Some claim walnuts are one of the healthiest nut, while other reports claim almonds are king for health. Walnuts are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.
Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.Walnuts contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).
Here's a list of favorite nuts, ranked by their nutrient density. These varieties contain the most protein, fiber, B-vitamins, calcium, minerals, and vitamin E for the least amount of saturated fat:
- Almonds
- Filberts (hazelnuts)
- Peanuts
- Chestnuts
- Pistachios
- Walnuts
- Cashews
- Pecans
- Macadamias
Almonds. The
"Top Nut" award goes to the almond. Here are the main nutrients in one ounce of almonds (a medium-size handful):
Tip
Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep. Sprinkle on salads. Great for snackes.
Filberts, (hazelnuts)
because they are high in the amino acid tryptophan, are a good nut for sleep. Almonds and filberts have the most vitamin E (6.7 milligrams per ounce) - nearly 25 percent of the adult recommended dietary allowance.
Avocados
Why are they Healthy?
Now I must admit this is a real favourite of mine, but they really are extremely healthy. They are rich in satisfying fats proven in one study to lower cholesterol by about 22 percent.
One avocado has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
photo by Jeannie Fletcher of Australia - other photos can be seen http://flickr.com/photos/41188800@N00/
Tip
Adding avocado to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood. I just love them sprinkled with sea salt and eaten out of their shell by spoon. YUM!
Yum!
Our squirrels steal our avocadoes off our trees, and also the nuts!
Fortunately they don't get them all and we use them in salads, on sandwiches, on everything!
Garlic
Garlic is another one of my very favourite ingredients. I couldn't cook without this "stinking rose"
Why it is so Healthy
Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
-- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
Tip
Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.
Why It's Healthy Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Sag Bhaji Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective. Spinach is packed with vitamins, minerals and antioxidants that protect you all your life. Scientists constantly discover new reasons to eat spinach. Tip
Eating cooked spinach more than twice a week cuts the need for cataract eye surgery in men by half, according to new Harvard University research. And including at least two servings a week in your diet halves the odds of macular degeneration (a leading cause of blindness), says the National Eye Institute. Lentils and Spinach! Another favourite in our house-beans! Why They're Healthy Eating a serving of legumes (beans, peas, lentils, or dahl) four times a week can lower your risk of heart disease by 22 percent. That same habit may also reduce your risk of breast cancer. Channa dal Quick Tip: The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.
Spinach
Popeye eating spinach
Beans
Beans are high in potassium and contain good quantities of magnesium along with other vital nutrients. Potassium and magnesium form electrolytes vital in regulating blood pressure. This means beans can help lower high blood pressure reducing the chance of stroke.
Beans are high in protein and carbohydrates, low in fats and calories. This combination with the soluble fiber make beans a great diet food.
The soluble fiber slows the passage of insoluble fiber from the stomach to the intestines allowing the satiated feeling to last longer. If you don't feel hungry you tend to eat less. While in the stomach and small intestines, the complex, low glycemic index carbohydrates in the beans provide a more sustained source of energy. Beans should be a part of any weight loss plan.
The soluble fiber and low glycemic index carbohydrates reduces insulin production. The complex carbohydrates digest into simple sugars in a steady manner regulating insulin production. Just as the sustained energy release is good for dieters it is good for diabetics helping to reduce blood glucose level spikes. These benefits of beans make them perfect for a diabetic diet.
Panch Phoran is easy enough to make from spices readily available at most grocery stores. Simply mix equal parts of fenugreek, mustard seeds, onion seed, fennel seeds and cumin seeds. Make a big batch because I guarantee you’ll be using it again.
Here is a simplified version of Susan’s recipe. I’ve subbed the cauliflower with spinach and use tinned tomatoes instead of fresh.
Red Lentil Dal with Panch Phoran
Serves 6
250 grams red lentils (masoor dal)
4 cups water
1 teaspoon turmeric
olive oil
1 tablespoon panch phoran
10-20 curry leaves
1 large onion, diced
2 cloves garlic, minced
1 tsp minced ginger
400g tinned diced tomatoes
pinch of chili flakes (optional)
salt to taste
1 cup chopped spinach
Combine the red lentils, water and turmeric in a pot. Bring to a boil then reduce heat and simmer until the dal is tender, about 20-30 minutes.
While the dal cooks, heat the olive oil in a large skillet. Add the panch phoran and curry leaves. As soon as the seeds start to pop, add the onion, garlic and ginger. Cook until the onion is soft (it should not brown). Add the tomatoes, cooked lentils, chili and salt. Cook for at least 10 minutes to allow the flavors to bend. Shortly before serving, add the chopped spinach and cook until the spinach is wilted.
Serve hot with basmati rice.
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