Wonder FOODs for the body

clandestinef By clandestinef, 6th Oct 2010 | Follow this author | RSS Feed | Short URL http://nut.bz/22n2rqch/
Posted in Wikinut>Health>Diet & Nutrition

These are the lists of recommended food to minimize risk of having diseases.

Wonder FOODs for the body


FRUIT AND VEGETABLES
Most are a good, low- calorie source of essential vitamins and minerals, but some are better than others. In general dark leafy greens and orange and yellow fruits and vegetables are the most nutrient dense. Recommended: Have fruits for breakfast, on its own or with a whole-grain cereal and nonfat milk.

MILK AND YOGURT
Rich in calcium, which helps maintain strong, dense bones and healthy teeth. Just be sure to stick to low-fat or nonfat versions. Recommended: Whip a blender of milk shake or frozen yogurt and lightly sweetened fresh fruit for a midday snack.

LEAN MEAT
Chicken, turkey and lean beef are excellent sources of protein, iron and trace minerals that boost immune system. Eat foods containing vitamin C at the same meat to increase iron absorption. Recommended: If convenience is priority, don’t be afraid of lean processed meats such as smoked turkey or chicken breast, boiled and baked ham and roast beef.

WHOLE GRAINS
Whole –grain breads, crackers, cereals, brown rice, barley, bulgur, oats are great sources of fiber, which can reduce the risk of colon cancer and other cancers. Recommended: Cook brown rice instead of white. Sprinkle wheat loaf over low or nonfat yogurt.

CRUCIFEROUS VEGGIES
Broccoli, cabbage, Brussels sprouts, cauliflower, mustard greens and turnip all contain a cancer blocking agent. Recommended: Cook crisp-tender in the microwave, pressure cooker or steamer to retain nutrients.

NUTS AND SEEDS
High in vitamin E, an antioxidant that can help protect against heart and cancer disease. Though, nuts and seeds are fatty, it’s the not-so-bad unsaturated kind. As long you don’t go overboard, they can be asset in your diet. Recommended: Sprinkle sunflower seeds over salads, stir-fries and hot and cold cereal.

BEANS
Kidney, split peas, and lentils you name it. Beans are inexpensive and widely versatile, and certainly no slouch in the nutrition department. They’re an excellent source of protein, folic acid, complex carbohydrates and fiber which can help prevent cancers. Recommended: Canned beans are the most convenient, but rinse them to remove excess sodium.

FISH
An excellent source of protein, and most are low-fat, though in this instance, fatty is good. Fish such as salmon, mackerel, swordfish and sardines boast a generous helping of omega-3 fatty acids- a fat that helps prevent heart disease and can boost the immune system. Recommended: Eat the tiny bones in sardines, and you’ll get nice boost of calcium, too.

Tags

Food, Food And Health, Food For Health, Food Groups, Foods, Nutrition, Nutritional Value, Nutritious, Nutritious Eating, Nutritious Food

Meet the author

author avatar clandestinef
I'm a 23 year old from the Philippines. I loving exploring new things especially writing. I am a nice open-minded person. I believe that "what you get is what you see."

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Comments

author avatar Denise O
7th Oct 2010 (#)

All great suggestions.
Thank you for sharing.:)

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