Foods that help prevent cancer, heart disease, fatigue and stress.
Oily fish is rich in omega-3 fatty acids, which help prevent heart disease and are anti-inflammatory and may protect against rheumatoid arthritis and psoriasis. 0mega-3s are also vital to the development of the eyes and brain in unborn babies, and may help prevent premature birth. Fish-liver oils may redistribute fat from the waist, which is risky for heart disease. Aim to eat oily fish three times a week.
Tomatoes are hard to outdo when it comes to beating cancer. Valuable ingredients are betacarotene, vitamins C and E, potassium and a compound called lycopene. These nutrients are thought to combat the effects of free radicals, that cause cell damage, a precursor to heart disease and cancer.
Broccoli is a rich source of vitamin C and betacarotene, along with Brussels sprouts, cabbage and the rest of the cruciferous family. It is also a potent source of many other anti-cancer compounds, most importantly indoles, glucosinolates and dithiolthiones, which are believed to block the damage resulting from cancer-causing substances.
Celery can lower high blood pressure - possibly due to a chemical called 3n-buytyl phthalide - according to new US research. Its potassium regulates fluid balance and its rich source of anti-inflammatory chemicals may ease joint pains. Celery seeds are reputed to be a natural tranquilliser.
Soya beans have wide health-giving properties, as do soya products such as miso, tofu and soya milk. They are thought to help reduce levels of harmful blood fats involved in heart disease, regulate the bowels and the body’s own oestrogen levels, stabilise blood sugar and may even combat breast cancer. The rate of breast cancer is four times higher in the US than in Japan, where there’s a high intake of soya products. Eat soya products six times a week.
Oats have the potential to lower blood cholesterol, stabilise blood-sugar levels, combat inflammation and, in animals at least, prevent cancer. The magic ingredient is a soluble fibre. Oats also act to prevent the synthesis of prostaglandins, chemicals involved in inflammation. Herbalists have long used oats as a tranquilliser. Eat a large bowl of cooked oat bran or one cup of oatmeal a day.
Garlic is renowned in folk medicine as an antibiotic, and for its ability to boost immunity and aid respiratory problems.Today, garlic is thought to lower blood pressure and blood cholesterol. Animal studies show that one compound in garlic, allyl disulphide, prevents certain cancers. Eat one or two small cloves a day.
Yoghurt is high in calcium and phosphorus, for strong bones and teeth. It contains vitamin B2, which helps release energy from food, and B12, which is essential for a healthy nervous system. Lactobacillus bacteria in live yoghurt help restore the normal balance of organisms in the gut. It lowers cholesterol, boosts the immune system and may help to prevent colon cancer.
Olive Oil is a key ingredient of the Mediterranean diet, which is linked to a low incidence of heart disease. Olive oil’s main ingredient is oleic acid, which has been found to lower potentially harmful blood fats. In some studies, it also lowered blood pressure. Consume about one tablespoon a day.
Tea acts as a mild pick-me-up and may lower the risk of heart disease and cancer. The key ingredient is quercetin, one of a group of compounds called bioflavonoids, which act against both cancer and heart disease. Black tea is just as effective as green tea.
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Dec 29th 2007 at 10:51 am
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