If we had a choice to add healthy foods like peanut butter, apples, watermelons, tea, oats and green veggies to our daily diet to lead a much longer healthier life how many of us would go for it?
The smart secret way to do it as some researchers advice is to outsmart your body! What you and I have to understand is that as we age instead creating healthy new cells resistant to cancer, rapid aging, and other ills as before when we were younger and fitter, our body is busy half-forming or damaging the cells. When free radicals (a very reactive and unstable atom or groups of atoms with an odd, unpaired number of electrons) bang into DNA in your cells, they can damage it, leading to bad cell behavior such as cancer.
The question is that when body clock is functioning in its natural way what is left for us to do or beat it or outsmart it? Yes, by including diets with vitamin E, beta-carotene, and vitamin C and other chemical compunds that will help our bodies to retain good health.
Next question is that will including the required chemical compouns and vitamins really help in fighting diseases like cancer? Some findings do show that people who eat many fruits and veggies, which contain high amounts of these naturally antioxidants compounds, have lower cancer rates — but maybe they are doing other things like ecercising and their metabolism is also sturdy and right. On the other hand there are also evidences which suggest that taking vitamin supplements, especially high dosages of these antioxidants, can result in more free radical damage.
Let’s come back to the core issue. Including the right food in your daily disciplined diet.
Include Leafy Green Veggies in the Diet
The most nutritious and fiber-filled greens, are mustard greens, broccoli rabe, bok choy, Swiss chard, and of course, good old broccoli and spinach. It may surprise some of you but its true that iceberg lettuce, contains minimal or say almost no nutrients and fiber.
The dark leafies are even prewashed now in some cases, adds Tanya M. Horacek, PhD, RD, associate professor at Syracuse University, making them easier to use.
Include Olive Oil in the Diet
Oliev Oil is a powerhouse of a food. Goes perfectly well with leafy dark-green veggies. People across the world have woken up to the nutritional valudes of olive oil-based diet and are swearing by it.
Olive oil doesn’t cling to arteries as do some saturated fats. but it contains powerful antioxidants called polyphenols found in many teas. Polyphenols can help keep some cells, such as those which cause breast and colon cancer, from warping and causing trouble.
One study done in Greece showed that the incidence of breast cancer was cut by as much as 12% in people who ate a lot of vegetables and that regular consumption of olive oil also seemed to confer protection.
The whole Mediterranean diet, in fact, is based on eating “good” oils, without the saturated fats (bad fats, which increase cholesterol and are associated with heart disease) in meats consumed sort of as a side dish rather than the main part of the meal.
One tasty way to get the oil is to put some in a shallow dish and splash in some balsamic vinegar. This makes a terrific dip for fresh bread — instead of balancing hard chunks of cold butter on each slice.
For another treat, coat fresh asparagus in olive oil, sprinkle with thyme, and cook in the oven at 400 degrees for 20 minutes.
Include Flaxseeds in Diet
Flaxseeds lowers cholesterol, are rich in fiber, and prevents constipation. They also contain lignans, a type of polyphenol compound that may help to protect against cancer. The seeds and their oil also contain the often discussed omega-3 fatty acids.
As far as storing Flaxseeds is concerned it’s a delicate matter. It needs to stored in the refrigerator as otherwise it tends to go rancid. It should be ensured that the oil is stored in a cool place.
To eat it can be ground in a regular coffee grinder and a tablespoon or two can be sprinkled on the cereal, meatloaf, tossed into cookie batter, or to garnish yogurt. Some people also gulp in down in the pill form. Tho eating them otherwise is recommended.
Include Oatmeal in Diet
Oatmeal is good for health. Easy to get. Easy to prepare and several dishes can be churned out sweet or salted. Oats helps to reducecholesterol in your system. Nutritionists prefer that you eat the long-cooking kind of oats rather than the instant mixes available in the market these days. As a cereal it can be garnished with milk and a toss of brown sugar or some butter. Some forzen blueberries known to be nutritional super fruits ca be added to oats. Tufts University studied it and found that half a cup of blueberreis contains twice as many antioxidants as most Americans would otherwise be able to consume in an entire day.
Oatmeal can also be eaten in cookie form with raisins added! After all they contain the same phytochemicals as red wine, which is also a healthy addition to the diet if taken in moderation needless to emntion!
Include Tea in the diet
Green tea is considered to be a lifesaver. Even black teas — and especially the new, trendy “white tea”– also helps antioxidant levels. So thenext time you are heading for a soda or a cola try replacing it with tea. The green tea is rich in polyphenols, a free radical fighter. It also helps boost your metabolism to an extent, plus burn off food.
Include Peanut Butterin the diet
Peanut butter isgood against heart disease and diabetes, apples – they benefit the lungs of smokers, tomatoes and watermelon according to a new study are said to to fight prostate cancer, sardines are full of omega-3s and calcium and turmeric which contains curcumin, helps to fight tumor growth.