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Top 10 Foods for Good Health

Top 10 Foods for Good Health. 1) Chocolate. Contains :

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Top 10 Foods for Good Health

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  1. Top 10 Foods for Good Health

  2. 1) Chocolate • Contains: - Flavonoids which have an aspirin-like effect on the blood which may help lower blood pressure and reduce blood cholesterol.- Antioxidants’ effectiveness is equal to vitamins C & E. - Cocoa-consuming populations have a lower incidence of cardiovascular disease. • Consume:Good-quality dark chocolate without added sugar / fillers.

  3. 2) Yoghurt • Contains: - Healthy bacteria like L. acidophilus, B. bifidus, and L. casei. - Helps stimulate the immune system, aids digestion by increasing enzyme levels, increases absorption of calcium and other nutrients, increases immunity against harmful intestinal bacteria. • Consume: 1 cup per day.

  4. 3) Green Tea • Contains: - EGCG (epigallocatechin gallate) & flavonoids. - Antioxidant, anti-atherosclerotic, antithrombogenic, & anti-inflammatory. - Helps decrease LDL oxidation.Consume:20 ounces or more daily. Note: Don’t add milk.

  5. 4) Healthy Fats -Omega 3's, Nuts, and Flax • Contains: - Omega-3’s are high in alpha-linolenic acid (ALA) which has been shown to help prevent coronary artery disease, hypertension, and inflammatory and autoimmune diseases. Walnuts are a good source of ALA. - Nuts contain ubiquinones which act as a fat-soluble antioxidant. They are high in Coenzyme Q10 which has been shown to help treat cardiomyopathy and congestive heart failure. - They also contain high amounts of vitamin E (protects omega-3 fats from oxidation) and selenium (Brazilian nuts=2960 ug) - Reduction of serum cholesterol, total and LDL-cholesterol, increase HDL-cholesterol and heart disease. - Immunosuppressant activity by inhibition of arachidonic acid-derived products, such as prostaglandins and leukotrienes. Consume: 2 tablespoons flax seeds, ¼ cup nuts Note: Store in dark, tightly-closed containers in the refrigerator or freezer and do not heat on the stove.

  6. 5) Cruciferous Vegetables • Contains: Like: broccoli, cauliflower, kale, cabbage, watercress, radish, arugula, bok choy, mustard seeds. - Contains a good source of vitamin K, which is a natural anticoagulant used in the reduction of blood clotting. - Choline which may help prevent memory loss associated with aging, protect the liver from certain types of damage, and can help reverse damage that has already occurred and it may help lower cholesterol and homocysteine levels associated with cardiovascular disease by reducing homocysteine levels. - The phytochemicals sulforaphane and Isothiocyanates are used as a chemoprevention of cancer. • Consume:5-9 servings (2½-4 ½ cups) of fruits and vegetables daily.

  7. 6) Blueberries • Contains: - Are a superfruit that contain anthocyanidins. - Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). • Consume:1 cup per day.

  8. 7) Beans and Lentils • Contains: - High fiber content and the polyphenol butyrate. - High protein content with no saturated fat. - Lowers serum cholesterol, postprandial glycemia (blood sugar), and softens stool. • Consume:25-38 grams of fiber per day. • 5-9 servings (2½-4 ½ cups) of fruits and vegetables daily.

  9. Fiber Content

  10. 8) Soy • Contains: - Isoflavones and genestein which are used in the reduction of menopausal symptoms, osteoporosis, cancer, and heart disease. - Decrease total plasma cholesterol, LDL cholesterol and triglycerides. • Consume:25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol.

  11. 9) Tomatoes • Contains: - Flavonoids and phenols as well as lycopenes and carotenoids. - Used in the prevention of cancer by reducing the abnormal cell proliferation and reducing the risk of heart disease. - Prevention of night blindness. • Consume:Lightly cooking the tomato improves the absorption of carotenoids.

  12. 10) Whole Grains • Contains: - Lignans are a phytoestrogen used in the prevention of menopausal symptoms, osteoporosis, cancer and heart disease. - High in fiber. • Consume:6-11 servings per day half of which are 100% whole grains.

  13. Fiber Content

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