May Food be your Medicine, and Medicine be Your Food!

Choose well, and it will protect and look after you! Include these foods regularly in your diet to improve your health, fitness, and vitality.

Beans

All beans contain lots of nutrients, but red beans have the greatest amount of antioxidants. They are rich in vitamins C, D and A, believed to repair damaged cells in the body, which may avert the development of Alzheimer's disease, Parkinson's disease and cancer. Red beans are also packed with folic acid, which may help to prevent dementia.

Beets

Beets are not only low calorie but also packed full of nutrients. They contain high levels of carotenoids and flavenoids; anti-oxidants that help reduce the oxidation of LDL cholesterol, protecting our artery walls and reducing the risk of heart disease and stroke.

Beets are one of the richest sources of folic acid, which helps to protect unborn babies from spin bifida, and is also thought to help lower homocysteine levels in the blood. Beetroot also contains the mineral silica, which helps the body to utilise calcium, so is therefore important for musculo-skeletal health and reducing the risk of osteoporosis. Many people juice beetroot for its cleansing and detoxifying properties.

Blueberries

They not only look and taste great but blueberries contain antioxidants known as anthocyanidins, some of the strongest antidotes to oxidative stress, which many scientists believe to be the cause of aging in humans. Research suggests that blueberries have the highest antioxidant capacity of 40 tested fruits and vegetables. So although expensive, you really don’t need many to get huge benefit!

Brazil Nuts

All nuts are generally full of essential vitamins, minerals and fibre. Recent studies suggest that eating a small handful of nuts at least four times a week can help reduce heart disease and satisfy food cravings. Brazil nuts are one of the few good sources of selenium that may help protect against cancer, depression and Alzheimer's disease.

Broccoli

If the other foods here are “super” foods then broccoli should be a “mega-super” food. Researchers are finding a wealth of healthy compounds in this vegetable, which include two power anti-cancer substances, sulforaphane and indole-3-carbinol.

Sulforaphane destroys any carcinogenic compounds that you have ingested and then it creates enzymes that eat up any carcinogens left over from that reaction. Sulforaphane also kills the bacteria Helicobacter pylori which causes stomach ulcers and greatly increases the risks of gastric cancers.

Indole-3-carbinol helps your body to metabolise oestrogen, potentially protecting against breast cancer. Broccoli is also a good source of beta-carotene and potassium, which helps lower your risk of heart disease. Many therapists suggest eating broccoli at least three times a week and now we know why.

Next time - "C" is for Calorie Control - Balance it to the needs of your body!