One would be surprised to know what a good balanced diet can actually do to your wellbeing. Not only is good food tasty, but it can boost your immune system and protect you from nasty illnesses. Check out these great food tips.
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Spinach packs a healthy punch
It's no accident that Popeye built his strength on a diet rich in spinach. According to experts, the health benefits of the green leafy vegetable make it a powerhouse food choice. Spinach is low in calories - only 41 per cup - and is loaded with vitamins, especially vitamin B, iron, and folate.
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To reap the benefits, eat at least two cups of spinach every week. Work the spinach into your diet by using it as a base for salads, a topping for pizzas or a filling for pancakes. But, be warned, pastries and pizzas can pile on the calories – even if it's filled or topped with healthy veggies.
I say tomato
Tomato is a superstar in the veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. These veggies are also rich in vitamin C. The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases.
Take action:
To enjoy the benefits, eat five apples a week or a tomato every other day. Cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.
Cinnamon magic
Add an extra sprinkle of cinnamon to that pancake. Recent American research has indicated that this popular spice could actually lower one’s blood sugar, triglyceride and cholesterol levels. It may also improve insulin function in type 2 diabetics. Cinnamon is known as a “warming” herb that stimulates circulation and warms hands and feet.
Take action:
Only half a teaspoon of cinnamon per day is enough for you to reap the benefits. But be warned, excessive use can be toxic.
Red, red wine
Good news for wine lovers: red wine has yet another health benefit. Researchers found that a daily glass of red wine can reduce the risk of lung cancer by about 13 percent – at least in men. The magic ingredient seems to be the tannins, which have powerful antioxidant properties.
Take action:
The finding doesn't mean that you should start guzzling more wine to protect your body from cancer. If you're a guy, two glasses of red wine per day, and one if you're a woman, are enough to reap the benefits. The best safeguard against lung cancer is still to snuff out those cigarettes for good.
Junk food drains the brain
Difficulty concentrating? It may be your diet. If you're living on junk food such as chips and doughnuts, your waistline may be expanding, but your body could be starved of vitamins and minerals, causing concentration problems.
Take action:
Eat healthy foods such as fruit and vegetables (citrus, kiwi, broccoli, apples bananas, potatoes), fish and grains. Fish provides the body with omega-3-fatty-acids, which are believed to up concentration abilities. Grains provide carbohydrates, which provides energy for both the brain and the body.
Cheese: champion, but not in chunks
Cheese is a great way to boost your calcium intake. On a gram-to-gram basis, cheddar cheese has almost six times the amount of calcium that milk has – but that's because it's so concentrated. Beware if you're trying to lose weight though – the fat is concentrated too. In fact, 100 g cheese is just as fattening as a 100 g slab of chocolate.
Take action:
Settle for low-fat cottage cheese rather than "harder" cheese varieties, like cheddar, Parmesan and Gouda; cut foods from your diet that contain a considerable amount of the hard, fatty cheeses, like pizza, certain pasta dishes and toasted cheese sandwiches; check cheese labels when you shop – a number of lower-fat varieties are available.
An egg-celent source of nutrients
The "no-cholesterol" craze of the 90s gave eggs a bad name. But more and more research is showing that eggs can be a boon to your health. For as few as 75 calories, an egg provides 12% of the daily allowance for protein. It also contains other nutrients such as vitamin A, B6, B12, D, folate, iron, phosphorous and zinc.
Take action:
If your cholesterol levels are normal, you can eat up to one egg per day. But make sure your diet is rich in fruit, veggies, fish, legumes and non-fat dairy products. And cut out the saturated and trans fatty acids by eating less deep-fried foods, cookies, crackers, pies and pastries. If you have been diagnosed with elevated cholesterol levels, it is best to speak to your dietician or doctor first. But if your diet is well-controlled, it should be safe to eat an egg every once in a while.
Freeze those strawberries
Strawberries are sweet, refreshing and just a little bit cheeky. Best of all: they're fat-free and healthy. Unfortunately, these berries are in season for a relatively short period of time. Freeze them now, and use them throughout the year.
Take action:
You can freeze strawberries with a mixture of sugar and ascorbic acid (get this from your pharmacist), but it is generally better to freeze lightly boiled berries to which sugar has been added. Use small containers, remove air and freeze rapidly in the coolest part of the freezer to prevent large ice crystals from forming. Thaw at room temperature and serve cold.
A pizza for slimmers
On a weight-loss diet and dying for a slice of pizza? All isn't lost. While it may be difficult to find a low-fat pizza in a restaurant, you can still enjoy pizza at home – if you know the tricks of the trade.
Take action:
Here's how to prepare a reduced-fat pizza: make your own or buy ready-made pizza bases and spread with tomato-and-onion mix and herbs; top with any of the following: ham, pineapple, banana, grilled chicken breast, anchovies, garlic, mushrooms, asparagus, spinach, avocado, peppadews, sweet peppers or chilli; avoid bacon, sausage, salami and mince (unless made with extra-lean beef); use half the usual amount of cheese or replace mozzarella and other yellow cheeses with a sprinkling of feta, Parmesan, mature cheddar, blue cheese or goat’s cheese; serve the pizza with salad, balsamic vinegar and olive oil.
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