Wednesday, 1 February 2017

THE TOP 10 SUPER FOOD

1. Apples
They are packed full of antioxidants, especially vitamin C for healthy skin and gums 
Apples also contain a form of soluble fibre called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy.
An apple is also a carbohydrate with a low glycaemic index (GI) type.
Low GI foods are digested slowly; once they are finally broken down in the intestine they are gradually absorbed into the bloodstreams as glucose, causing a gradual rise in blood sugar levels.
They may help with weight control, as well as improving diabetics' long-term control of blood sugar levels.
2. Baked beans
The humble baked bean is a nutritional powerhouse of protein, fibre, iron and calcium. It contains carbohydrate that, like that in apples, is of the low GI variety.
The tomato sauce covering baked beans is also a good source of lycopene, another powerful antioxidant shown to help prevent heart disease and prostate cancer.
The insoluble fibre in baked beans is not digested but moves into the large intestine, or colon, where bacteria act on it and produce short-chain fatty acids.
These fatty acids are thought to nourish the colon lining and protect it from carcinogenic (cancer-causing) invaders.
3. Broccoli
Not only does broccoli contain antioxidants including vitamin C but it's a particularly good source of folate (naturally occuring folic acid).
The folic acid is thought to be of major benefit in preventing heart disease.
Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD). This affects 10 per cent of people over 60 and is a major cause of impaired vision and blindness.
Finally, broccoli also contains a phytochemical called sulphoraphane that has specific anti-cancer properties.
4. Olive oil
Several large studies suggest that the monosaturated fat in olive oil is good for the heart. Olive oil lower bad cholesterol levels and increases the good levels.Olive oil is also rich in antioxidants
A tablespoon of oil contains 120 kilocalories, which is the same as a large slice of bread and butter.
5. Wholegrain Seeded Bread
Breads containing a lot of seeds and wholegrain have a low GI, which can protect against heart disease, reduce hunger pangs, and help with weight control.
They are also packed with fibre, which keeps the gut working efficiently; and seeded breads contain essential fatty acids.
Studies show that including four flices of soya and linseed bread a day can give a does of phytoestrogens, through to relieve "hot flushes" in menopausal women.
6. Salmon
All fish is a source of good-quality protein, vitamins, and minerals, but oily fish such as salmon also contains omega 3 fats that reduce blood clotting and inflammation.
Studies show that eating oily fish dramatically recues the risk of having a heart attack, even in older adults.
Omega 3 fats also help to prevent depression, and protect against the onset of dementia. Yep, it's true, fish really is an all-round brain food.
7. Tea
The caffeine content is helpful for stimulating alertness, mood and motivation.
Tea, whether black or green, is a rich source of the antioxidant called catechins. Studies suggest that catechins protect the artery walls against the damage that causes heart disease and prevents formation of sticky blood clots.
8. Yogurt
Yogurt is an easily absorbed source of calcium. It's also a useful milk subsitute for people who can't digest large amounts of the milk sugar, lactose.
Yogurt has long been credited with a range of therapeutic benefits, many of which involve the health of the large intestine and the relief of gastrointestinal upsets.
9. Bananas
It's a myth that bananas are fattening. Bananas are slightly higher in energy than other fruits but the calories come mainly from carbohydrate; excellent for refuelling before, during or after exercise.
All types of fruit and vegetables contain plant chemicals or phytochemicals known as antioxidants. These antioxidants protect cells in the body against damage from free radicals that can cause heart disease and cancer.
Bananas are also jam-packed with potassium that helps lower blood pressure, and vitamin B6 for healthy skin and hair.
10. Brazil nuts
All nuts are generally full of essential vitamins, minerals and fibre. Recent studies suggest that eating a small handful of nuts four times a week can help reduce heart disease and satisfy food cravings.
Brazil nuts are one of the few good sources of selenium that may help protect against cancer, depression and Alzheimer's disease.

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