Bursting with goodness, these scrumptious superfoods all pack a healthy punch
◆ Go Italian! OLIVE OIL is high in monounsaturated fats that reduce our levels of the harmful LDL form of cholesterol. It’s thought to be behind many of the longevity benefits of the traditional Mediterranean diet.
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◆ The hormone-like compounds in SOY BEANS may reduced menopausal symptoms and strengthen bone density in postmenopausal women. They also help lower cholesterol and reduce cancer risk.
◆ Along with lots of other nutritional goodies like Vitamin C, iron and zinc, BLUEBERRIES contain high amounts of Vitamin K which helps improve calcium absorption leading to healthier bones.
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◆ GARLIC contains allicin, which can age-proof our hearts by helping to control our blood cholesterol and reduces the “stickiness” of our blood, so lowering our risk of harmful blood clots, as well as lowering blood pressure.
◆ The SWEET POTATO is a nutritional powerhouse containing Vitamins A, B, C and E, beta carotene, fibre, potassium, iron and folic acid, plus antioxidants renowned for fighting ageing. Its natural sweetness helps combat sugar cravings and balance blood sugar and energy levels.
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◆ Eating just 30g of OATS daily may cut total cholesterol by 5-10%. That’s because oats contain beta-glucans, a soluble fibre that can help lower “bad” low-density lipoprotein (LDL) cholesterol, and antioxidants that protect against the build-up of plaque on artery walls.
◆ Go nuts! The health benefits of ALMONDS range from improved blood-sugar levels to reducing cholesterol. Their Vitamin E and folic acid content helps prevent the build-up of fat in arteries. Almonds also have the highest levels of magnesium, protein, potassium and fibre of all nuts.
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◆ Don’t forget the humble BANANA. This nutritious fruit is packed with potassium to balance your blood pressure.
◆ Gram for gram, fresh PARSLEY contains more vitamin C than most citrus fruits, helping to boost your immune system, while its potassium content will support healthy blood pressure.
◆ A tincture made with SAGE may help reduce menopausal hot flushes. Fresh sage can also help break down fatty foods and can ease indigestion and flatulence. With a little honey added, it makes a great tea.
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◆ CHERRIES are one of nature’s natural cures for insomnia, packed as they are with melatonin which promotes healthy circadian rhythm and sleep patterns. That’s good news for your overall health, as good quality sleep helps fight ageing.
◆ Oily fish like SALMON is a great source of Vitamin D – vital for keeping bones and joints healthy. Oily fish is also rich in omega-3, important for brain and memory function, and can keep the body supple and reduce pain associated with osteoarthritis.
◆Winner winner CHICKEN – dinner. This great source of protein keeps you fuller for longer, helps maintain muscle mass and burns more calories than carbs or fat. There’s even evidence chicken soup might help to combat the common cold. Remove skin to cut the fat content.
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◆ You can eat a couple of squares of DARK CHOCOLATE! Cocoa and high cocoa solids chocolate are rich in antioxidant plant compounds called flavanols, which help protect our arteries.
◆ Don’t avoid HONEY – while it may be high in sugar it is also rich in antioxidants that can help promote eye health. Dark honey is best.
The Delicious Food Blog 