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Top 10 Foods To Add To Your Diet by Bridget Bennett MS, RDpoiriern1@gmail.com2017-05-18T14:51:54-04:00
- 1. Berries: 1 C per day. Add to smoothies, cereal, yogurt or salad.
Now referred to as “the secret of youth,” these colorful fruits contain chemicals that act as antioxidants, believed by scientists to protect the body from the stresses of age. Recent studies show that those who eat blueberries, strawberries, cranberries and blackberries have a lower incidence of cancer. Researchers are studying additional health benefits of anthocyanins, the phytonutrient found in blueberries and other deeply colored fruits.
- 2. Beans: 2/3 cup per day. Add to salads, soup & use for bean dip.
Beans are a great source of protein, fiber and complex carbohydrates for long-lasting energy. They are low in fat and high in the B vitamin folic acid as well as copper, zinc, magnesium and potassium. Research shows that two servings a day of any bean can lower blood cholesterol as much as 27 percent.
- 3. Oranges: 1 per day, or ? cup fresh juice. Use lemons as well.
These citrus fruits are loaded with cancer-battling bioflavonoids and immune system-boosting vitamin C. If that’s not enough, the limonin found in oranges and other citrus fruits fuel the immune system to fight cancer. Phytochemicals in oranges, tangerines and grapefruits may help the body resist carcinogens, prevent harmful blood clotting and avoid blindness.
- 4. Soy protein : 25 grams per day. Choose soymilk, tofu, miso & soy nuts.
Soy has bounded into the marketplace as studies show its usefulness in heart disease prevention. It is especially healthful when soy protein is used to replace other fatty proteins, such as red meat. Research continues to determine how the phytoestrogens and isoflavones in soy may reduce the risk of certain cancers and prevent bone loss (osteoporosis). The best way to get soy is from real foods as opposed to supplements.
- 5. Tomatoes: ? cup or more per day.
Use cooked tomatoes, such as tomato sauce, baked or stewed tomatoes, with a little olive oil. This highly touted carotenoid could be the key to preventing blood clots that cause heart disease and strokes. Cooked tomato foods, such as soup, pasta sauce and even ketchup, provide the most powerful doses of lycopene (as do watermelon and pink grapefruit). Tomatoes also may deter macular degeneration, dementia, certain cancers and sun damage to the skin.
- 6. Garlic: 1 clove daily.
Raw or lightly cooked is best. An ancient cure all, garlic and other vegetables in the onion family contain the phytonutrient allicin. Allicin has been shown to have anti-tumor effects in laboratory research. The sulfer compounds in garlic account for both its smell and medicinal activity. Go with fresh garlic as the supplement form may not be as potent or as effective.