Sunday, 29 July 2007

29 Healthiest Foods On The Planet


The 29 Healthiest Foods on the Planet
The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage
and protect the eyes. The body also turns beta-carotene into vitamin
A, which may help ward off some cancers, especially of the skin.
One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them
dried, or if you prefer fresh, buy when still firm; once they soften,
they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall
cholesterol and raise levels of HDL, plus a good dose of fiber. One
slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few
slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These
berries are also packed with vitamin C and are high in fiber, which
helps prevent high cholesterol and heart disease. A cup has only 60
calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat
yogurt or oatmeal (another high fiber food)with fresh berries.

04. Mango
The Power: A medium mango packs 57mg of vitamin C, almost your
whole recommended daily dose. This antioxidant helps prevent
arthritis and boosts wound healing and your immune system.
Mangoes also boast more than 8,000 IU of vitamin A (as
beta-carotene). One mango has 135 calories, 1 gram of fat
and 4 grams of fiber. Cut on up and serve it over leafy greens.
Bonus: Your salad will taste like dessert!

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the
recommended daily dose) and beta-carotene - both powerful
antioxidants that help protect cells from free-radical damage.
Plus, half a melon has 853mg of potassium - almost twice as
much as a banana, which helps lower blood pressure. Half a
melon has 97 calories, 1 gram of fat and 2 grams of fiber.
Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful
bacteria from growing. A cup has 144 calories, 0 grams of fat
and 0 fiber. Buy 100 percent juice concentrates and uses it to
spice up your daily H20 without adding sugar.



07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as
an antioxidant. Research shows that tomatoes may cut the risk
of bladder, stomach and colon cancers in half if eaten daily.
A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle
fresh slices with olive oil, because lycopene is best absorbed
when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which
helps the blood transport oxygen and which many women are short
on. A half-cup has 218 calories, 0 fat and 3 grams of fiber.
Sprinkle raisins on your morning oatmeal or bran cereal- women,
consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain
vitamin B6, which is responsible for producing mood-boosting
serotonin, lowering cholesterol and preventing water retention.
The Pill depletes B6, so if you use this method of birth control,
make sure to get extra B6 in your diet. One fig has 37 to 48
calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars
have around 56 calories, 1 gram of fat and 1 gram of fiber per
cookie). Fresh figs are delicious simmered alongside a pork
tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which
help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber.
Buy a few of each and squeeze over salads, fish, beans and
vegetables for fat free flavor.

VEGETABLES

11. Onions
The Power: Quercetin is one of the most powerful flavonoids
(natural plant antioxidants). Studies show it helps protect
against cancer. A cup (chopped) has 61 calories, 0 fat and
3 grams of fiber. Chop onions for the maximum phytonutrient boost,
or if you hate to cry, roast them with a little olive oil and
serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an
antioxidant that helps prevent skin cancer, plus fiber to help
control cholesterol. One medium artichoke has 60 calories, 0 fat and
7 grams of fiber. Steam over boiling water for 30 to 40 minutes.
Squeeze lemon juice on top, and then pluck the leaves off with your
fingers and use your teeth to scrape off the rich-tasting skin. When
you get to the heart, you have found the best part!



13. Ginger
The Power: Gingerols may help reduce queasiness; other
compounds may help ward off migraines and arthritis pain by
blocking inflammation-causing prostaglandins. A teaspoon of
fresh gingerroot has only 1 calorie, 0 fat and 0 fiber.
Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect
against breast cancer. Broccoli also has lots of vitamin C and
beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3
grams of fiber. Don't overcook broccoli - instead, microwave or
steam lightly to preserve phytonutrients. Squeeze fresh lemon on
top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off
macular degeneration, a major cause of blindness in older people.
Plus, studies show this green fountain of youth may help reverse
some signs of aging. One cup has 7 calories, 0 fat and 1 gram of
fiber. Add raw leaves to a salad or sauté with a little olive oil
and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help
prevent breast tumors, plus indoles and isothiocyanates, which
lower levels of estrogen, make this vegetable a double-barreled
weapon against breast cancer. A cup will also give you 158mg
of calcium (16 percent of your daily recommended requirement)
to help beat osteoporosis. A cup (cooked) has 20 calories,
0 fat and 3 grams of fiber. Find it in your grocer's produce
section or an Asian market. Slice the greens and juicy white
stalks, then sauté like spinach or toss into a stir-fry just
before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and
beta-carotene, which may help protect against endometrial cancer.
One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of
fiber. Cut on in half, scoop out the seeds and bake or microwave
until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with betacarotene
and vitamins C and E may help keep cancer cells at bay. One cup has
around 4 calories, 0 fat and 1 gram of fiber. Do not cook these
leafy greens; instead, use them to garnish a sandwich or add a
pungent, peppery taste to salad.



19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor
can also lower LDL ("bad") cholesterol, lower blood pressure and
even reduce your risk of stomach and colon cancer. A clove has
4 calories, 0 fat and 0 fiber. Bake a whole head for 15-20 minutes,
until soft and sweet and spread on bread instead of butter.

GRAINS/BEANS/NUTS

20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein,
more than any other grain, plus iron, riboflavin and magnesium.
A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber.
Add to soup for a protein boost. Rinse first, or it will taste
bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily
magnesium, which helps prevent muscle cramps; it is also a good
source of vitamin E. One tablespoon has 27 calories, 1 gram of
fat & 1gm of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast
cancers, plus fiber for heart health and an impressive 9 grams of
protein per half cup. A half-cup (cooked) has 115 calories, 0 fat
and 8 grams of fiber. Isoflavones hold up through processing, so
buy lentils canned, dried or already in soup. Take them to work
and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain
mostly unsaturated "good" fat) can lower your heart-disease risk
by over 20%. One ounce has 166 calories, 14 grams of fat & 2
grams of fiber. Keep a packet in your briefcase, gym bag or purse
for a protein-packed post-workout nosh or an afternoon pick me up
that will satisfy you until supper, or chop a few into a stir-fry for
a Thai accent.




24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily
requirement of folate, which helps protect against heart disease
and reduces the risk of birth defects. A half-cup (canned) has
103 calories, 1 gram of fat and 6 grams of fiber. Drain a can,
rinse and toss into a pot of vegetarian chili.

25. Low fat Yogurt
The Power: Bacteria in active-culture yogurt helps prevent yeast
infections; calcium strengthens bones. A cup has 155 calories, 4
grams of fat, 0 grams of fiber. Get the plain kind and mix in
your own fruit to keep calories and sugar down. If you are
lactose intolerant, never fear - yogurt should not bother your tummy.

26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision
and along with vitamin A might help improve eczema and allergies.
Plus, you get calcium and vitamin D, too. One cup has 86 calories,
0 fat and 0 fiber. If you are used to high fat milk, don't go cold
turkey; instead, mix the two together at first. Trust this fact:
In a week or two you won't miss it!

SEAFOOD

27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus
iron and hard to-get minerals like magnesium and potassium. Three
ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber.
Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the
best sources of omega-3 fatty acids, which help reduce the risk of
cardiac disease. A 3-ounce portion (cooked) has 127 calories,
4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and
grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting
zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber.
The "crab" in sushi is usually made from fish; buy it canned
instead and make your own crab cakes.

Something to share….

God is great. When God created human beings, He said,” I have provided all kinds of grain and all kinds of fruit for you to eat, but for all the wild animals and for all the birds I have provided grass and leafy plants for food.” (Genesis 1:29-30)

For a healthy living, we need to eat smart in balance, moderation and variety. I remember a Chinese saying on healthy eating, “Eat till 70% full”. In other words, do not overeat.

We must have a better choice of food on grains & cereals, beans and nuts, vegetables and fruits rich in vitamins & minerals. However, we are advised to eat right amount (neither too much nor too little) Complex Carbohydrate food at each meal. Try to avoid food of high fat & high cholesterol. Limit egg yolk to 3 – 4 per week but egg whites are allowed. Kampong chicken eggs are preferred. No salty food. No salted snacks food such as prawn crackers, potato crips, salted peanuts & groundnuts. Restrict to a cup of coffee & tea a day but not more than 2 cups. Instead, drink more water & Chinese tea (preferably green tea). For those who believe red wine is good for health, limit to one small grass (@125ml) a day.

Nevertheless, we need not be a vegetarian. I have come across guidelines for consumption of meat & seafood which are good protein source for a healthy eating:

Read lean meat (beef, mutton, pork): once a week
Seafood : once in 2 weeks
Chicken (remove skin & fat) : 2 – 3 times a week
Fish (high in omega-3 fatty acids) : > 3 times a week

Remember, we “EAT TO LIVE” and not “LIVE TO EAT”!

1 comment:

Anonymous said...

Very nice article, dad. I have something to add. Pregnant women should limit themselves in eating shellfish up to 12 ounces a week, and only eat shellfish that are lower in mercury. Why? Because some shellfish contain higher levels of mercury that may harm an unborn baby's developing nervous system.