Smart Eating
Some foods act in harmony, helping the body to absorb each better. Others don’t.
Bad combinations: Tea/coffee and cereal -tea and coffee decrease iron absorption from cereal by 60 per cent.
• Wholewheat flakes and dried apricots -dried apricots are a good source of iron, but wholewheat husks contain phytates, which block absorption.
Good combinations: Boiled egg and a glass of fresh orange juice - vitamin C in oranges helps absorption of iron in egg yolk.
• Dhal and brown rice - the amino acids in lentils and rice form a complete protein.
• Fresh sardines and green leafy salad -sardines are a good source of vitamin D, which is needed to help absorb calcium found in green leafy vegetables.
• Muesli with nuts, seeds and fresh fruit -vitamin C found in fresh fruit protects vitamin E found in seeds; vitamin E also protects vitamin C.
• Lamb chops (vegetarian option: nut roast) with carrots . Lamb and nuts are a good source of zinc and phosphorus, which helps zinc to act; carrots contain betacarotene, also aiding zinc absorption.
For a healthy heart: Follow a Mediterranean diet, with plenty of pasta, salads, fruit and vegetables, olive oil and garlic. People on this type of diet have been shown to have a 75 per cent lower risk of coronary heart disease.
Oily fish, such as sardines and salmon, protect the circulatory system with omega-3 fatty acids. Fruit and vegies, especially the green leafy variety, provide anti-oxidant vitamins C, E and betacarotene -which fight cell-damaging free radicals.
For a sharper mind: Boost brain power with polyunsaturated fatty acids, such as omega-3s in oily fish - said to be the best brain food. In one study, babies fed milk supplemented with omega-3 fatty acids had higher IQs at age seven than those given unsupplemented formulas. Mental alertness can also be improved with: potassium, in citrus fruits, watercress, sunflower seeds, bananas and potatoes; zinc, in lamb chops, wheatgerm, pumpkin seeds and eggs; and phenylaialinine, an amino acid found in soya products, cottage cheese and almonds.
A good mix of fruit and vegetables helps keep the brain well oxygenated and guards against furring of the arteries.
For a longer life: Eat at least five portions of fresh fruit and vegetables a day. They contain the key antioxidants - vitamins A, C and E and selenium - which combat degenerative diseases, such as heart disease, cancer and diabetes.
Health guru Leslie Kenton observes that people in long-living cultures, such as the Yucatan Indians, live on a diet high in raw food. She also maintains that a diet low in protein helps to hold back ageing.
For a slender body: Stick to a diet high in cereals, fruit and vegetables and low in saturated fats and sugary foods. Carbohydrates fill you up quicker than fatty foods, so you end up eating less. But diet alone won’t keep off the kilos - exercise is vital to maintain a slender shape.
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Mar 5th 2008 at 7:35 pm
This is quite a very informative article. Good food combination will definitely help a lot in making your body healthy. I also stumbled upon this site http://www.completedietinfo.com/ with complete diet info related articles.