ALMONDS
Nuts, especially almonds, are loaded with nutrients. Almonds are especially high in calcium, magnesium, potassium and vitamin E.
In the early 1990s, fat was considered the villain. People stopped eating nuts. Nut consumption dropped by a whopping 40 per cent.
Then came study after study showing that nuts deserve a prominent place in a diet designed for good health. Yes, nuts contain fat, but it's mostly the healthy-for-your-heart kind.
They also contain an astounding mix of protein, fibre, vitamins, minerals and beneficial plant compounds that amplify their disease-fighting potential. Plus, they easily fit into a busy lifestyle and they taste great.
Research says: In a USDA study of 10,000 adults, the Continuing Survey of Food Intakes by Individuals, only 8 per cent of men and 2 per cent of women met recommended intakes for vitamin E. Eating more nuts and seeds, especially almonds, sunflower seeds and hazelnuts, can help boost your intake of this important nutrient. Nuts are also an important source of magnesium and fibre.
POMEGRANATE JUICE
While I generally recommend eating whole fruits rather than juice, pomegranate juice is an exception. Because the entire fruit is crushed to make the juice, including the skin, the juice contains more antioxidants and beneficial plant compounds.
The research is simply too impressive to ignore. It contains more polyphenols (plant compounds with exceptional antioxidant activity) than red wine, blueberry juice, cranberry juice and green tea.
It's great for your heart, helping prevent bad cholesterol from building up on artery walls, and helps maintain healthy blood pressure. It helps prevent the development and spread of cancerous cells, helps boost the immune system and is beneficial to the brain.
It may help reduce your risk of inflammatory diseases like arthritis by protecting cartilage and other tissues from damage.
Due to its natural sugar content, drink no more than half a cup a day or one cup a day for those with heart disease.
Research says: In a study from the Lipid Research Laboratory in Israel, 10 patients with heart disease consumed one cup (250 ml) of pomegranate juice daily for one year. Thickness of their artery walls was reduced by as much as 30 per cent and systolic blood pressure by 21 per cent.
BEANS
Beans are an incredible food. They've earned a first-class reputation for their exceptional nutritional content, as well as their ability to fight heart disease, cancer, diabetes, obesity and more. Researchers and health experts have referred to them as the best human plant food there is. They contain a whole lot of nutrition in one little package.
They're the best source of plant protein for building skin, muscle, bones and hair. They're also a rich source of B vitamins, especially folate that helps prevent birth defects.
Beans contribute significant amounts of other nutrients, including magnesium (builds strong bones and enhances insulin), potassium (for healthy blood pressure, lower stroke and kidney stone risk), as well as calcium, iron, copper, zinc, phosphorous and manganese. They're rich in carbohydrates, fibre and antioxidants.
Research says: A review of 25 years of research by nutrition experts from Michigan State University concluded eating two to four cups of beans a week can reduce the risk of developing heart disease, diabetes and cancers of the breast, colon and prostate.
Other research has rated beans as the food most linked to a longer human life span in Japan, Sweden, Australia and Greece. |
