----- Original Message ----- From: optionwizz To: [email protected] Sent: Sunday, April 18, 2010 12:25 PM Subject: Lits2 Foods that improve Health
Foods that improve Health This was some great information from the Dr. Oz Website. Antioxidants An antioxidant is a substance that protects cells from the damage caused by free radicals (unstable molecules made by the process of oxidation during normal metabolism). Free radicals may play a part in cancer, heart disease, stroke, and other diseases of aging. Antioxidants include beta-carotene, lycopene, vitamins A, C, and E. You should also fill your grocery cart with items that are high in antioxidants, such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes. "Whatever has that deep color like a blueberry, you know it's rich in antioxidants," he says. Try to eat five to seven servings of these foods every day. Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green, leafy vegetables, including collard greens, spinach, and kale, are also rich in beta-carotene. Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale. Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products. Selenium is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzymes. Plant foods like rice and wheat are the major dietary sources of selenium in most countries. The amount of selenium in soil, which varies by region, determines the amount of selenium in the foods grown in that soil. Brazil nuts also contain large quantities of selenium. Vitamin A is found in three main forms: retinol (Vitamin A1), 3, 4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich in vitamin A include sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese. Vitamin C is also called ascorbic acid, and can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry, and fish. Vitamin E, also known as alpha-tocopherol, is found in almonds, in many oils including wheat germ, safflower, corn, and soybean oils, and is also found in mangos, nuts, broccoli, and other foods. Omega-3 Fats Increase your intake of omega-3 fats to 3 grams a day. "Remember, 80 percent of our brain is fat," Dr. Oz says. "We need to have the right kinds of fats in our body to make sure our brain is the most resilient to stress and can learn the fastest." Some good sources include ground flaxseeds, walnuts, soybeans and squash. These healthy fats, which have been shown to slow cognitive decline in people who are at risk, not only help keep your arteries clear but improve the function of your message-sending neurotransmitters. Try to eat an ounce of Walnuts daily. Fiber Dr. Oz says the average American gets about 12 grams of fiber a day, but he recommends double that amount. Oatmeal, 100 percent whole grain bread, lentils, pine nuts, peas and raspberries are all great sources of this nutrient. Magnesium rich foods Magnesium is essential for helping regulate metabolism, and it helps lower blood pressure and dilate arteries. Eating a magnesium-rich diet-400 milligrams for women, 333 for men-can make you nearly one year younger. Magnesium is usually found in whole grain breads and cereals, while soybeans and lima beans contain 100 milligrams per serving and most cuts contain 100 to 300 milligrams per serving. Avocados, beets, raisins, and dates also contain magnesium. Olive Oil The last item to add to your shopping list is virgin or extra-virgin olive oil. Ideally, Dr. Oz says you should consume about a tablespoon every day. One nutritious-and delicious-way to eat olive oil is with tomatoes, made into a pasta sauce. "If you get that into your diet a couple times a week, you're getting these nutrients naturally." Nuts Eat at least one fistful of nuts a day. Nuts are an excellent source of both healthy fats and healthy protein; they also can be concentrated sources of flavonoids, an antioxidant.In the Iowa Nurses Study and three other studies, one ounce of nuts a day decreased the incidence of heart disease between 20 and 60 percent. The best nuts (those highest in omega-3 fatty acids) are walnuts, but all nuts-even legume peanuts-are good for you. Potassium Rich Foods Potassium is an electrolyte-an electrically charged particle needed for proper cellular functioning. Potassium specifically helps in carrying an electrical charge to help a nerve or muscle contract, and it helps regulate blood pressure and allow the heart and kidneys to function properly. Studies have shown that increased potassium intake can decrease the incidence of forms of arterial aging. What's more, adding the potassium equivalent of three bananas a day to your diet can make your RealAge as much as .6 years younger. The recommended amount is 3,000 milligrams a day (in a balanced diet, you probably get about half that). One banana contains about 450 milligrams and avocados contain about 1,000 milligrams. Here is a list of Potassium Rich Foods - http://www.buzzle.com/articles/potassium-rich-foods-list-of-foods-high-in-potass\ ium.html For your Eye Health Lutein: Found in spinach, leafy green vegetables, and corn, lutein seems to improve the health of your eyes by preventing oxidative damage to your retina. You can also take it in supplement form at 6 to 30 milligrams daily. Vitamin C: Research shows that people who eat more fruits and vegetables (which contain vitamin C and other bioflavonoids) are less likely to develop eye conditions than those who eat fewer. Glutathione: Eggs, garlic, avocados, asparagus, and onions have the free-radical scavenger glutathione, which has been shown to be effective for preventing cataracts (at 500 mg dose). __._,_.___ Reply to sender | Reply to group | Reply via web post | Start a New Topic Messages in this topic (1) Recent Activity: a.. New Members 6 a.. New Links 1 Visit Your Group See thetraderslinks http://finance.groups.yahoo.com/group/thetraderslinks/ A very handy spot to post links and misc. items, check the food links too. See traders2009 group for daily stock trading info. MARKETPLACE Stay on top of your group activity without leaving the page you're on - Get the Yahoo! Toolbar now. -------------------------------------------------------------------------------- Welcome to Mom Connection! Share stories, news and more with moms like you. -------------------------------------------------------------------------------- Hobbies & Activities Zone: Find others who share your passions! 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