Eat your way to a healthier you

Eat your way to a healthier you


This week alone we’ve been told that eating apples when you’re pregnant can help the health of your child later in life, and that fish oil is good for people who have a history of heart attacks. But what else should you be eating to safeguard your health? Laura Hinson reports

Strawberries

Strawberries have been valued as a healthy food since as long ago as 200BC, when the Romans cultivated them for their medicinal qualities. They believed the strawberry could bring relief from depression, infections and fevers, as well as problems with kidneys, liver and blood. Eight strawberries contain as much vitamin C as an orange and only 50 calories. The antioxidant chemicals within strawberries are believed to help protect against heart disease and cancer.

Strawberries have been called a “brain food” since 1998 when neuroscientist James Joseph showed that strawberries contained compounds that helped slow the decline in brain function as we age. He found that a diet packed with strawberries protected against declines in nerve cell communications that are important for movement, learning and control.

Oily fish


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Oily fish such as mackerel, herring, sardines, tuna and salmon have a number of health benefits. This week doctors were advised to prescribe oily fish or omega-3 fatty acid supplements to heart attack patients. The National Institute for Health and Clinical Excellence believe eating two to four portions a week can help prevent repeat attacks. They’re also high in omega-3 fatty acids which lowers blood pressure and improves cholesterol levels. They can also help improve symptoms of psoriasis and rheumatoid arthritis.

Apricots

Dried apricots are packed full of so many nutrients that American astronauts take them on space missions. They’re packed full of beta-carotene, an antioxidant nutrient believed to prevent degenerative illnesses such as cancer and heart disease, as well as potassium, which reduces blood pressure and iron, which prevents fatigue.

Green tea

Sales of green tea are increasing by around 25% each year, which is unsurprising as not only is it a favourite of celebrities such as Jennifer Lopez and Gwyneth Paltrow but it’s loaded with antioxidants that can fight the signs of ageing. One study found that polyphenol, which is found in green tea, can bring dying skin cells back to life. Green tea also contains vitamin A which can help dry complexions. Experts recommend three cups a day.

Potatoes

As well as being low in fat, potatoes are also a good source of vitamins and minerals. They contain vitamin B1, which our bodies need to help release energy from carbohydrates, and aids healthy heart function. Potatoes contain other B vitamins too, including folic acid, vital for healthy cells and particularly important for pregnant women.

They’re also one of our main dietary sources of vitamin C which helps fight stress, infections, allergies and asthma. Vitamin B6, needed for red blood cells and the nervous and immune systems, is also found in potatoes, which can help if you suffer from premenstrual tension, asthma or diabetes.

Garlic

Garlic is an anti-bacterial and anti-viral agent. It also has blood-thinning properties that can help reduce the risk of blood clots while other studies have found it can lower blood pressure and suppress cholesterol production by the liver.

Blueberries

Currently the trendiest of superfoods, blueberries are credited as the best food to help brain development, create a higher IQ, boost energy and immunity against infection. They can reduce your risk of cancer and heart disease, are good for your skin and your memory, and are also packed full of vitamin C, vitamin E and antioxidants.

Marmite

Whether you love it, or hate it, Marmite is a huge source of B vitamins which are vital for healthy skin, nails and hair. The yeast extract found in Marmite is rich in antioxidant-loaded vitamin B2. Marmite on toast is definitely a healthier start to the day than jam.

Pomegranate

It sounds complicated but pomegranates contain a plant anti-oxidant called polyphenols, a major polyphenol antioxidant being ellagic acid, a supposed anti-carcinogen. Pomegranates have eight times the anti-oxidant potential of tea, while each fruit contains approximately 40% of an adult’s daily requirement of vitamin C, as well as vitamins A and E, fibre, iron and potassium. Their anti-oxidant properties also help protect healthy cells from damage.

Honey

It has as many antioxidants as spinach, apples, bananas, oranges and strawberries. A study at the University of Illinois found that giving 25 men a mixture of water and honey for five weeks dramatically improved the level of antioxidants in their blood. Honey contains phenolics, which help to reduce damage by free radicals to the cells of the body. The darker the honey, the more antioxidants it has and, therefore, the healthier it is. Use it as a healthy alternative to sugar, so on top of porridge or cereal for example.

Asparagus

Asparagus has very high levels of vitamins A and C, which are known to boost the immune system, as well as iron, which helps prevent anaemia.

It’s also one of the few foods to contain folic acid, particularly useful if you are pregnant, and the prebiotic bacteria found in asparagus can help stimulate the growth of friendly bacteria in the gut.

Asparagus can also provide relief for people with urinary infections and is a mild diuretic, due to the natural chemical “asparagines” that it contains. This helps your body to pass any excess water and detoxify.

Yoghurt

Probiotic yoghurt has not been pasteurised so therefore contains cultures of beneficial bacteria such as Lactobacillus acidophilus, Bifidobacteria or Streptococcus thermophilus. These “friendly bacteria” can survive our stomach acids and reach our intestines where they help digestion by helping to break down our food.

Orange and tangerine peel

Seriously – it helps lower cholesterol. A joint study by the US department of agriculture and a Canadian pharmaceutical company last year identified a class of compounds in the fruit skin that actually lowered cholesterol as effectively as traditional drugs but without any nasty side effects such as liver disease and muscle weakness. Certain plant pigments found in citrus fruits are increasingly linked to health benefits such as protection against cancer and heart disease.

Oats

Rolled oats and also oatmeal are both incredibly high in protein, contain essential fats and are rich in minerals including zinc, calcium, magnesium and iron.

B vitamins, also found in oats, promote healthy skin, nails and hair but also help to nourish nervous systems and to keep energy levels up.

Oats are also a wonderful source of soluble fibre, essential for ensuring our digestive systems work efficiently. The soluble fibre also helps to reduce cholesterol levels.

Oats have a very low glycaemic index and also can help prevent diabetes as they effectively stabilise blood sugar.

They’re also perfect for people wanting to lose weight, as they take a long time to digest and leave you feeling satisfied for longer. They can also help skin complaints such as eczema and psoriasis

Chocolate

Not an excuse to overindulge but a couple of chunks of dark chocolate with a high cocoa content can help recharge the texture and hydration of the skin. Cocoa also has nearly twice as many antioxidants as red wine, and up to three times as many as green tea. Anna Denny of the British Nutrition Association recently stated that “chocolate is also a good source of iron, magnesium and phosphorus. Dark, more cocoa rich, chocolate contains more iron than white chocolate”.

Tomatoes

A great source of vitamin C and fibre and have recently been identified as a link to the decreased risk of prostrate cancer in men due to the lycopene they contain, which is a powerful antioxidant.
source:cwales.icnetwork.co.uk