Health, Nutrition, Superfoods

Yellow foods and green foods are rich sources of carotenoids, lutein and zeaxanthin, all of which contribute to eye health and stimulate liver genes to make compounds that break down cancer-causing chemicals. 

White foods and green foods contain flavonoids that protect cell membranes. 

Colour diets are a proven way of maintaining cellular health and promoting longevity.

 Shopping With Colour in Mind

When you go shopping, allow your eyes to do the talking. Look around at the different varieties of produce, see what colours attract you. Is it the yellow bananas or the bright red apples? Is it the cold green celery or the deep purple of the eggplant that catches your eye? Look for deep striking colours and fresh produce.

Choosing a Cross-Section of Food Colours

Use the following food category list to help you choose a cross-section of healthy fruit and vegetables.

Red foods: Radishes, Cherries, Beets, Tomatoes, Strawberries, Watermelon, Red Cabbage, Red Onions, Red Grapefruit, Red Apples, Red Grapes, Pomegranate, Red Peppers.

Yellow Foods: Lemons, Melon, Onion, Corn, Persimmons, Apples, Onions, Bananas, Beans, Apricots.

Blue Foods: Dates, Eggplant, Plums, Raisins, Grapes, Prunes. 

Orange Foods: Peaches, Oranges, Tangerines, Carrots, Yams, Pumpkins, Papaya.

Green Foods: Lettuce, Spinach, Beans, Kale, Cabbage, Celery, Peas, Lima Beans, Collard Greens, Turnip Greens, Zucchini, Apples, Onions, Broccoli.

Creating a Rainbow for a Healthier You

Choosing a rainbow of colours across your diet will give you a radiant, healthy look with clear skin and brighter eyes. You will be eating a nutrient-rich diet helping to boost your immune system, make your hair and nails stronger, improve your eyesight, ward of general ailments and detoxify your body.

© Copyright 2009: Woman World Today

Nutrition: The Basics

Nutrients are friendly chemical substances responsible for bodily growth, maintenance and repair. We obtain nutrients from food and drink. The six types of nutrients are vitamins, minerals, water, carbohydrates, lipids and proteins. It is essential that we maintain a nutrient-rich diet to ensure sustainable general health.

To maintain a nutrient rich diet and good general health there are 5-key guidelines to follow:

1. Eat a variety of healthy foods (fruit, vegetables, nuts and seeds)
2. Maintain a healthy body weight
3. Eat foods that are low in fat, saturated fat and LDL cholesterol (bad cholesterol)
4. Keep salt and sugar intake to a minimum
5. Avoid smoking and drinking alcohol, both of which deplete nutrient levels in the body

Vitamins

Vitamins are not produced naturally by the body so we need to ingest them through food. For example vitamin A can be found in carrots, dark green vegetables and spinach.

The 2 main types of vitamins are, fat soluble and water soluble.

1. Fat soluble vitamins include A, D, E and K. Fat soluble vitamins can only be absorbed with other lipids (fats).

2. Water soluble vitamins include B and C. These are dissolved by our body fluids and excess water soluble vitamins exit the body through our urine.

Vitamins C and E double up as antioxidants. Anti oxidants prevent free radicals in the body from damaging cells.
 

Minerals

Minerals are essential to the health of our blood and bone. Minerals found in the body include calcium, phosphorous, potassium, copper, cobalt, zinc, fluoride, selenium, chromium, sulphur, sodium, chloride, magnesium, iron, iodide and manganese.

Minerals help the body by regulating the reaction of enzymes. Sodium and phosphorous regulate the pH of blood plasma and bone is made up of calcium and phosphorous. 
 

Water

Water provides the body with a medium for metabolic processes and is the most abundant nutrient found in the body. Water allows for the suspension of different substances and dissolves waste products so they can be processed by the liver and flushed out by urine.

Boosting Your Health With Superfoods

Superfoods are essentially nutrient-rich foods that provide a superior way to increase your nutrient intake, boost your health and make meal times that little bit more exciting. Below are some examples of superfoods and how you can use them in your meals.

1. Beets
Beets are one of the best sources of folate (folic acid) and betaine, two nutrients that help to lower the level of homocysteine in your blood. Homocysteine is an inflammatory compound that damages your arteries and increases the risk of heart disease.

Meal Tip: Raw beet can be grated over salad and adds a striking dash of red colour to your meal.

2. Cabbage
Cabbage is very low in calories and is packed with nutrients, including sulforaphane. Sulforaphane boosts levels of specific cancer-fighting enzymes.

Meal Tip: Throw some cabbage into a burger or sandwich for a tasty addition. Or, sprinkle with pepper, olive oil and balsamic vinegar for a simple snack.

Drinking Tip: Make a natural spritzer by adding sparkling water.

4. Sardines

Sardines are high in omega-3, contain almost no mercury and high levels of calcium. Sardines also contain B vitamins, magnesium, phosphorus, potassium, zinc and copper.

Meal Tip: Sandwich - take two slices of wholemeal brown bread, lace with Dijon mustard, then add onions and cucumber.

Pumpkin seeds contain a high level of magnesium. Research has proved that men with high levels of magnesium in their blood have a 40% lower risk of early death than those with lower levels.

Meal Tip: Add to a salad with walnuts or eat alone as a snack.


6. Blueberries
Blueberries are full of antioxidants and often cited as a “brain food” that helps to increase memory and concentration.

Cinnamon is an under used spice that helps control blood sugar protecting you from heart disease. Cinnamon contains methylhydroxychalcone polymers which increase your cells’ ability to metabolise sugar.

Meal Tip: Sprinkle cinnamon over warm oatmeal laced with chopped banana.