Stay In The Know
By Leslie Bonci, M.P.H., R.D.
You know that
all too often talk about food centers more around what not to
eat than what to eat. But you should focus on certain foods
to eat as many may have some far-reaching health benefits and are
definitely worth trying. As with any new foods, try them gradually,
and only one at a time, so that you can determine whether you like
the food. Who knows, you may expand your food repertoire, and be
doing something great for your body at the same time!
1)
SOY PRODUCTS
The benefit is the soy protein, and
substances in the soybeans called isoflavones. The effect may be to
lower cholesterol, help regulate symptoms of menopause, keep bones
healthy, decrease the risk of certain types of cancers, and boost
the tolerance to pain.
To get the benefit, we are talking
about soybeans, and products that are made from soybeans.
Examples include:
-
Roasted soybeans, or soy nuts-
Available at food co-ops and most health food store
-
Frozen soybeans- in the pod or
shelled
-
Soy protein powder ( look for
one containing isoflavones)
-
Soy protein bars
The goal is 20-30 grams of soy
protein per day AND 200 milligrams of isoflavones
2)
GREEN AND BLACK TEA
Both contain substances called
flavonoids, which may decrease the risk of cardiovascular disease
and certain types of cancers.
-
Green tea is the first pick of
the tealeaves, whereas for black tea (regular) the leaves are
fermented.
-
The benefit is the tea leaves,
with or without caffeine.
-
Brewed tea provides the benefit,
and use the tea bag once- NO DOUBLE DUNKING!
-
Iced or hot tea is fine, but
instant does not provide the same health benefits
-
Tea can also be soothing to the
gut, but don’t waste money on the capsules. Sit down, put your
feet up and have a cup of tea.
3)
OMEGA-3 FATTY ACIDS
These are polyunsaturated fatty
acids found in certain types of fish and flaxseed, which may
-
Lower triglyceride or blood fat
level
-
Decrease
the risk of stroke
-
Regulate heart rhythm
-
Decrease
the risk of certain cancers
-
Act as an anti-inflammatory
-
May be of benefit to those with
ulcerative colitis
The following are the best food
sources:
-
Salmon (fresh or canned)
-
Sardines
-
Mackerel
-
Tuna
(fresh or albacore-canned)
-
Herring
Fish oil supplements can be used,
but be aware that they can cause reflux and gastritis, and should
ONLY be used upon advice by your health care practitioner.
Flaxseed, which is the seed from
the flax plant is also a source of omega-3 fatty acids, and provides
an alternative for those who are not fond of fish. Flaxseed also
contains phytoestrogens, or plant estrogens, which can be important
for women’s health.
Flaxseed is available at health
food stores, food co-ops and some grocery stores. The seed is small,
dark brown, and looks like a sesame seed, and is very mild in taste.
Flaxseed must be ground to be absorbed. You can buy ground flaxseed
powder, or try a coffee mill to grind the seed at home. Keep the
seeds in the freezer so they don’t spoil. Start out with a small
amount- up to a MAXIMUM of 2 Tablespoons per day. More
can have a laxative effect. Sprinkle the seeds on oatmeal, cold
cereal, or mix into a vegetable soup or sauce.
4)
DEEP GREEN OR
ORANGE- fruits and
vegetables that is!
Fruits and vegetables of these colors
are high in phytochemicals that may lower the risk of certain
cancers, heart disease, and stroke and maintain eyesight.
-
Instead of using applesauce in a
dessert recipe as a fat substitute, try canned pumpkin. TIP:
Freeze the pumpkin in ice cube trays- each cube is the
equivalent of 1 Tablespoon. There are 16 Tablespoons in a cup!
-
Use carrots- cooked, raw, baby
carrots. FYI: Cooked carrots may be a good vegetable to
choose if you have diarrhea, they are higher in soluble fiber
and may take longer to empty from the gut than other types of
vegetables. Try pureed carrots added to soups or stews.
-
Apricots- canned, fresh, dried
(without sulfites), and nectar. Also takes longer to empty the
gut.
-
Nectarines or peaches- fresh,
frozen, canned in juice, or dried without sulfites
-
Spinach, Swiss chard, kale-
cooked or raw, fresh or frozen. Start with a small amount and
GRADUALLY increase.
5)
TOMATOES
Tomatoes may have some cancer fighting properties, which seem to be
more available to the body when the tomatoes are cooked. Having a
little bit of fat with the tomatoes, i.e. olive oil used in cooking,
helps the body to better absorb the lycopene, which is the active
ingredient in the tomato.
6)
MONOUNSATURATED FAT
The best choices are olive oil,
canola oil, nuts or peanut butter. This type of fat may help to
lower the risk of heart disease and certain types of cancer. A
tablespoon of oil, one-quarter cup of nuts, or 2 Tablespoons of
peanut butter daily can help to keep you healthier!
7)
VITAMINS:
The Recommended Daily Allowance for
Vitamin C was recently increased to 200 milligrams per day. Vitamin
C may help to boost the immune system and lower the rates of
diseases. Citrus fruits, juices, strawberries, baked potatoes,
peppers, broccoli and tomatoes, and fortified cereals are excellent
food sources of Vitamin C. If you opt for a supplement, more than
200 milligrams per day may just result in expensive urine, and doses
greater than 1000 milligrams per day can cause nausea and diarrhea.
Vitamin E is a very potent
antioxidant that is important for the health of the cells, and
possibly lowering the risk of heart disease. The newest
recommendations are 200 IU per day. Vitamin E is found in oil, nuts
and seeds, but it may be difficult to get in enough through food
alone. If you opt for a supplement, choose one that contains d or dl
alpha tocopherol as the form of Vitamin E.
8)
CALCIUM
Calcium is an important mineral for
both men and women. Some of the newest research suggests that
calcium citrate may be the best-absorbed form of calcium. Vitamins D
and K are also involved in bone health. Vitamin D can be obtained
through milk, or a multivitamin supplement. The body can also
manufacture Vitamin D with a little help form sun exposure, but for
those in northern climates, this is not an all year long benefit.
Vitamin K is found in green leafy vegetables. There are some new
calcium supplements with Vitamins D and K added.
The research on
the health benefits of foods continues to unfold. Make it a
goal to try one or more of these. Good health, good
food- what a combination!
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