Disease-Fighting Foods
They're part of your arsenal in the quest for great health. From keeping your memory sharp to saving your eyesight, the nutrients in the foods you eat make a difference.
Fruits and vegetables
They are brimming with vitamins, minerals and phytochemicals. These substances go after and neutralize or eliminate free-radicals (harmful components that can damage healthy cells in your body.) Free radicals are thought to be involved in the initiation or progression of many diseases including cancer, heart disease and arthritis. They may also accelerate aging.
There are thousands of phytochemicals in plant foods and scientists believe there are thousands more to discover. The more fruits and vegetables you eat and the greater the variety of choices, the more health-promoting nutrients you'll get.
Whole grains and legumes
They too are packed with vitamins, minerals and phytochemicals. They also contain fiber - a.k.a nature's broom. Fiber can "sweep out" harmful substances lurking in your system.
Menopause
Estrogen has many benefits to a woman's health. It helps protect against heart disease, helps keep blood pressure in line and bones strong. Reduced levels of estrogen, caused by menopause, have a significant impact on health. Ante up with good eating habits and you reduce the risk of health problems.
Heart disease
It's about fat, fiber and fresh foods.
- Choose monounsaturated fats (olive or canola oil) over more saturated varieties.
- Include weekly meals of fish. Many, such as trout and albacore tuna have heart-helping omega-3 fatty acids. Salmon, though higher in fat than other kinds of fish, is another good source of omega-3s.
- Fill up on fiber-rich grains, fruits and vegetables. They contain folic acid and B6 - vitamins with heart-protecting potential.
- Talk with your doctor about the value of vitamin E - a 100 to 400 IU supplement may be recommended.
- Include some soy foods. About 25 grams of soy protein a day can reduce the risk of heart disease. Soy milk, soy nuts and soy flour are good sources of soy protein. (Check food labels.)
Blood pressure
Half of women over age 55 have high blood pressure - many don't know that they do. High blood pressure increases the risk for heart disease and may actually accelerate aging of the brain. Lower it with:
- Fruits and vegetables - at least 5 servings a day, ideally 9.
- Low-fat dairy products - 2 to 3 servings a day. The calcium and potassium in them help keep blood pressure down.
- Whole-grain foods and legumes for their fiber, vitamins and minerals.
- Moderate consumption of caffeine and alcohol. Keep caffeine beverages to 2 to 3 cups a day and alcohol to one or fewer drinks a day.
Bones
Your job is to give your body enough calcium, vitamin D, boron, magnesium and other bone-saving nutrients to keep up with the losses occurring. That means eating 3 to 4 servings of dairy foods a day. If you don't do dairy, try some of the new calcium-fortified products, select legumes and dark green vegetables and talk with your doctor about using a supplement. There are tricks to selecting them and maximizing their absorption.
Watching Weight
It doesn't seem to take much to tack on pounds. Your nutritional needs however have not changed much since you were 20. Time to maximize what you eat to get all the nutrition you need in with a smaller amount of food.
Pick power foods
These are foods high in nutrition yet not excessively high in calories.
- Ready-to-eat breakfast cereals (whole grain)
- Fruits and vegetables
- Legumes
- Soynuts and other nuts (because of their fat and sodium content, keep portions small)
- Whole-grain foods such as brown rice, whole-wheat pasta and bread, barley, bulgur, quinoa, etc.
- Low-fat dairy foods
- Lean meats, poultry and fish
Lighten up on calorie-fillers
These foods offer little nutritionally and are on the high-end calorie-wise. They are not taboo, but they should make up only a small part of your diet.
- Soft drinks
- Snack chips and some crackers
- Cookies, desserts and bakery items
- Alcohol
- Dips, dressings and sauces
Dine out decisively Travel time and free time give you more opportunities to eat out. Restaurant meals may no longer be a license to splurge. Use the same power food principles to keep weight in check.
Supplements
A growing number of studies show foods beat pills. The health-promoting, energy-boosting substances in foods, including vitamins and minerals, work as a team in your body. Too much of one vitamin throws off or diminishes the affects of another and some nutrients or healthful substances may only be effective in the presence of others. Research results suggest whole foods are a better approach to better health.
NOTE: Use caution when selecting herbal and phytochemical supplements. There is no watchdog or regulatory group making sure these products contain effective, safe ingredients. Some don't. Some supplements may also react with medications you take.
Immunity
It seems like colds and the flu hit harder and last longer. Take a bite out of bugs by being sure you get the right vitamins and minerals for strengthening your immune system.
- Antioxidant vitamins C, E and beta-carotene
- Folic acid, B6, riboflavin and B12
- Selenium, iron, copper and zinc
Some of these nutrients are linked to better B-cell and T-cell function - two types of white blood cells that attack harmful bacteria and viruses. Eating too little of these nutrients weakens your immune system. Choosing foods rich in them may help strengthen your ability to fight disease. Keep in mind however, that excessive amounts may hurt more than help.
NOTE: A low-fat diet stimulates the immune system - a high fat diet lowers your resistance to disease.
No comments:
Post a Comment