Healthy Recipes
For Healthy Recipes click here http://www.sparkrecipes.com/
How to Boost Your Intake of Polyphenol Antioxidants
Polyphenols have recently been termed “lifespan essentials”, and they actively work in the body to prevent certain disease mechanisms from occurring [1]. Polyphenols are antioxidants from plant foods that work in the body to enhance health in complex ways, and as such they are not simply antioxidants [2]. Their specific health-promoting actions are still being actively researched, and it is generally recognized that they can reduce the risk factors for cardiovascular disease and basically help to protect many body systems from the risks or ravages of many types of chronic disease [3]. Boosting one's intake of antioxidant polyphenols on a daily basis is easy to do, and can be a tasty, gourmet adventure.
Steps
Warnings
Sources and Citations
Broccoli belongs to the cabbage family (Brassicaceae – to be more specific). The green flower heads and the stalk of the plant are both edible. Broccoli plants are closely related to cauliflowers, although the plants have extremely different colors.
Broccoli contains high quantities of vitamin C, soluble fibers and the compound glucoraphanin. Glucoraphanin in broccoli leads to anticancer compound sulforaphane. (for more information related to anticancer effect of broccoli, please visit
http://perfectshape.blogspot.com/2007/02/wonders-of-broccoli.html)
Referring to the history of broccoli, the plant was first mentioned in France in 1560 (the name “broccoli” is Italian). 150 years later, in England, the plant was still unknown and was called “sprout colli-flower” or “Italian asparagus”.
During the centuries, broccoli has became a very popular vegetable. The plant is now mentioned in a lot of TV shows, cartoons. There even is a world contest for eating broccoli. The actual champion is Tom “Broccoli” Landers, who ate 1 pound of broccoli in 92 seconds. The secret, he says, is: “Just swallow, don’t bother to chew”.
Eating 100g of raw broccoli can give you (according to the USDA Nutrient database):
Energy – 30 kcal / 140 kJ
Although it might seem a little strange, broccoli is not seen only as a very healthy and nutritious food. There are a lot of delicious cakes that are made of broccoli. Here an example for you:
BROCCOLI CAKE
Number two – Spinach
Spinach belongs to the Amaranthaceae family, native to central and southwestern Asia. At the beginning, spinach was cultivated in Persia and in 647 arrived to China where it was called “the herb of Persia”
In the past, spinach was considered to be one of the best sources of iron. In reality, 100 g of raw spinach has 2.7 mg of iron (about 22% of the daily recommended doze for adults), a very high concentration for a vegetable but not as high as people believed in the past.
Still, the quantity of iron made available by spinach for the human body depends on its absorption. Iron enters the body in two forms: heme and nonheme iron. All the iron in grains and vegetables and more than half of the iron in animal food sources is nonheme iron. Heme iron can be found only in meat and in smaller quantities.
Nonheme iron is absorbed much slower as compared to heme iron. Still, the abruption process is influenced by the presence of other elements, like: binders – fiber, enhancers – vitamin C, etc.
So, the good news is that consuming foods rich in vitamin C increases the absorption of iron. However, the bad news is that spinach contains high levels of oxalate, substance that binds with iron to form ferrous oxalate and remove iron from the body (consuming foods with high levels of oxalates will decrease substantially the quantity of iron absorbed by the human body).
A funny thing about spinach is that in 1870, Dr. E. von Wolf published an iron content in spinach that was ten times too high. The scientist misplaced a decimal point in his publication, transforming spinach in the most miraculous vegetable in the world. This lead to numerous stories, including the famous “Popey the sailor man”. Still, the truth was revealed in 1937 by a German chemist who corrected the mistake.
Besides iron, spinach is also a good source of calcium. Calcium absorption, as iron absorption, is influenced by oxalate. The body can only absorb about 5% of the total quantity of calcium in spinach.
Spinach also contains Vitamin A, Vitamin C, Vitamin E, antioxidants and folic acid. The most important nutrients in spinach (100 g), as mentioned in the USDA Nutrient Database, are presented below:
Energy – 20 kcal/100 kj
The nutrients in spinach are very important for red blood cell formation, growth and cell division and protein metabolism. It also contains lutein, a very important antioxidant for eye, skin and cardiovascular health. Vitamin C and vitamin A plus the folic acid and fiber help the body fight cancer, especially colon, lung and breast cancer. Spinach also protects the body against heart diseases and against age related memory loss (flavonoids).
One of the best dishes, using spinach, is Spinach Souffle. Here’s how to prepare it:
sprouts
The Brussels sprout is part of the cabbage family and it is cultivated for its small leafy green heads, much like miniature cabbages.
The name of the Brussels sprout comes from the capital of Belgium: Brussels, as it was first cultivated in this country. Today, this vegetable is cultivated mainly throughout Europe and the United States.
Brussels sprouts are the most hated vegetable in the UK (according to a survey conducted in the UK in 2002). The main reason for this dissatisfaction with Brussels sprouts is that, when overcooked, the vegetable releases sulphurous compounds that give it an unpleasant smell. Thus, Brussels sprout has become a symbol for all vegetables hated by children.
Brussels sprouts are a very good source of vitamin A, vitamin C and folic acid. Also, this vegetable contains high amounts of fiber, potassium and folacin. Brussels sprout is also high in protein, very uncommon for a green vegetable.
According to USDA National Nutrient Database for Standard Reference, 100 grams of raw Brussels sprout contains 43 kcal and 0.30 g of fat. The most important nutrients found in this amount of raw Brussels sprout are:
Brussels sprouts are particularly good for pregnant women, due to its high amount of folic acid. This nutrient is a B-vitamin needed during the cellular division, as it is essential in DNA synthesis.
It is known that Brussels sprouts' glucosinolates help prevent colon cancer. In a study, animals were given water supplemented with Brussels sprouts. As a result the development of pre-cancerous cells was reduced by 41-52% in the colon and 27-67% in the liver. Also, the pre-cancerous lesions in the liver were reduced by 85-91%.
There are many ways to cook Brussels sprouts, but it is best to quickly steam or boil it in order to preserve its nutritional value. The main problem when cooking Brussels sprouts is to avoid overcooking in order to prevent the release of bad smells (caused by sulphurous compounds) and loss of nutritious elements.
When cooking Brussels sprouts, there might be an unbalance caused by the fact that leaves cook faster than the core. Many believe that by cutting the base of the stem in a cross shape will result in a more even cooking. However, there are some people who think that this leaches the flavors and breaks the leaves and the Brussels sprouts.
Usually, this vegetable should not be cooked for more than 10 minutes, when steaming, braising or boiling.
Number four - Lima beans
Very popular in the United States, Lima beans are part of the fabaceae
family. Their place of origin is uncertain, but it is believed that they came from the South American country of Peru (the capital of Peru is Lima, from witch this vegetable gets its name) or Guatemala.
The seeds of Lima beans usually have a green or cream color, with a sweet potato-like taste and a grainy, but creamy texture. Among the many varieties of Lima beans, the most common is the Fordhok, also known as butter-beans.
Lima beans are very high in molybdenum, tryptophan, dietary fiber and manganese. Also, this vegetable is a good source of folate, potassium, and iron. As we can see in the following list, Lima beans contain a series of nutrients, very helpful to the body. For example, in 100 g of lima beans you can find the followings:
Like any other beans, Lima beans are very rich in dietary fiber. Due to this nutrient, this vegetable lowers the cholesterol and prevents blood glucose (blood sugar) from rising to high. This is very useful for diabetics or people suffering of hypoglycemia.
The trace mineral, molybdenum, found in Lima beans is a component of the sulfite oxidase. This substance is an enzyme that detoxifies sulfites. Sulfites are preservatives used in salads that may cause rapid heartbeats, headaches or disorientation. People may have sensitivity to sulfites because of insufficient sulfite oxidase. 86.5% of the daily requirement of molybdenum can be provided by a cup of Lima beans.
According to the Archives of Internal Medicine, foods that are high in fiber, such as Lima beans can prevent heart disease. A study performed in America (for 19 years) concluded that eating 21 grams of fiber daily, lowers the risk of coronary heart disease by 12% and cardiovascular disease by 11% as compared to eating only 5 grams of fiber every day.
The folate in Lima beans also has cardiovascular benefits by reducing the levels of amino acid called homocysteine. High quantities of homocysteine in blood can cause heart attacks, strokes or peripheral vascular diseases. It is known that eating the total daily requirement of folate lowers the risk of heart attacks by 10%.
Besides fiber and folate, Lima beans have another nutrient that helps the heart: magnesium. This keeps the veins and arteries relaxed and smoothens the flow of blood through the body. Deficiency of magnesium is often associated with heart attacks. A cup of lima beans can offer 20.2% of the daily value of required magnesium.
Combined with whole grain, like brown rice or whole wheat pasta, Lima beans offer about the same quantity of protein as meat or other foods high in calories or fat that could increase your cholesterol level. In fact, a cup of Lima beans has 29.3% of the daily requirement of protein (14.7 grams).
Number five - Peas
Like Lima beans, peas are part of the fabaceae family. Peas come in many forms, each one having a delicious sweaty flavor, a smooth texture and lots of vitamins and minerals. The most common variety of Peas, are the Green Peas (also known as Garden Peas).
Peas have a very old and interesting history. It seems that Chinese were the first ones to taste this delicious vegetable in year 2000 BC. Through time, peas spread in Asia and Europe. Also, there are mentions of peas in the Bible and evidence that proves that this vegetable was worshipped in Egypt, Greece and Rome. The great producers of today’s peas are the United States, Great Britain, China, Hungary and India.
Peas are quite famous in the genetics community. In the year 1866, the monk and biologist Gregor Mendel published his ideas on heredity. By a selective cross-breeding on common pea plants, Mendel came to conclude his observations in two principles: the principle of segregation and the principle of independent assortment. These two principles of inheritance are today’s modern science of genetics.
Green peas are rich in vitamin C, vitamin K, magnese, dietary fiber, vitamin B1 and folate. Here is the nutritional profile of 100 grams of raw green peas provided by USDA National Nutrient Database for Standard Reference:
In addition to the upper mentioned effects of green peas on calcium absorption, this vegetable is rich in folic acid and vitamin B6 that work together to reduce the levels of homocysteine. Besides affecting the cardiovascular health, this amino acid can conduct to poor bones and osteoporosis by obstructing collagen cross-linking.
Green peas are an excellent way to increase your energy. The vitamins B1, B2, B3 and B6 from green peas are necessary for the metabolism of carbohydrates, proteins and lipids. The iron is necessary for blood cells. Deficiency of iron can result in anemia, fatigue or a week immune system.
Peas are at their best when eaten raw or barely steamed. The classic way to cook green peas is with lettuce leaves. You can also add some fresh peas in green salads. A delicious mixture is green peas with chicken, onions and almonds for an extraordinary chicken salad.
Prevention
updated 11/26/2010 1:24:51 PM ET 2010-11-26T18:24:51
When you think of managing blood sugar, odds are you obsess over everything you can't have. While it's certainly important to limit no-no ingredients (like white, refined breads and pastas and fried, fatty, processed foods), it's just as crucial to pay attention to what you should eat. We suggest you start here.
Numerous nutrition and diabetes experts singled out these power foods because 1) they're packed with the 4 healthy nutrients (fiber, omega-3s, calcium, and vitamin D) that make up Prevention's Diabetes DTOUR Diet, and 2) they're exceptionally versatile, so you can use them in recipes, as add-ons to meals, or stand-alone snacks.
Lower your blood sugar and fight belly fat with this 5-week meal plan.
1. Beans
Beans have more to boast about than being high in fiber (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams). They're a not-too-shabby source of calcium, a mineral that research shows can help burn body fat. In ½ cup of white beans, you'll get almost 100 mg of calcium—about 10% of your daily intake. Beans also make an excellent protein source; unlike other proteins Americans commonly eat (such as red meat), beans are low in saturated fat—the kind that gunks up arteries and can lead to heart disease.
2. Dairy
You're not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yogurt. One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taking in less of both nutrients.
Meet the DTOUR Diet fat-fighting 4 super nutrients.
How to eat it: Drink milk with some meals instead of soda or sugary juices, have yogurt or cottage cheese as a snack or dessert, and use milk to make oatmeal or thicken certain soups.
3. Salmon
Nutritionists can't recommend this seriously healthy fish enough. It's a rich source of omega-3 fatty acids (3 ounces provides as much as 1,800 mg), healthy fats that reduce the risk of heart disease, whittle your waistline, reduce inflammation, and improve insulin resistance. Salmon is also one of the best nondairy sources of vitamin D around.
How to get it: Sauté a salmon fillet for dinner instead of chicken or meat once or twice a week (it's easy to season and toss in the oven), or add canned salmon to salads or omelets.
4. Tuna
Another amazingly healthy fish, a 3-ounce piece of tuna contains 1,300 mg of omega-3s and a respectable amount of vitamin D to boot. But tuna can be high in mercury, a compound that may cause neurological problems in huge doses. To be safe, buy canned light tuna instead of albacore and limit your tuna intake to 12 ounces a week.
How to eat it: Make tuna salad sandwiches, pile on whole wheat crackers as a snack, or throw steaks on the grill instead of burgers.
5. Barley
One of the healthiest grains you're probably not eating, barley is rich in a specific kind of soluble fiber called beta-glucan. Research shows beta-glucan can lower total and LDL cholesterol by preventing your body's ability to absorb it; one review found that consuming just 3 grams a day—about the amount in a single barley serving—can lower cholesterol by 8%.
Thanks to its fiber abundance, barley can also help steady your blood sugar while filling you up—a weight loss bonus. The grain even boasts a modest amount of calcium.
Simple, tasty ways to eat more fiber.
How to eat it: Look for hulled barley, which isn't as refined as the pearl barley that supermarkets typically carry (you may need to visit a health food store). Soak it overnight before cooking, then add to soups, stews, or rice pilaf.
6. Oats
Like barley and beans, oats are a diabetes power food because of their fiber content—a half cup of instant oats provides 4 g. Research shows that oat lovers can also lower total and "bad" LDL cholesterol and improve insulin resistance. All the soluble fiber oats contain slows the rate at which your body can break down and absorb carbohydrates, which means your blood sugar levels stay stable.
How to eat them: The easiest way is straight from your cereal bowl, but you can also sneak oats into all kinds of recipes, from pancakes to meat loaf to cookies.
7. Berries
Berries are nature's candy—but unlike sugary confections from the checkout aisle, they're loaded with fiber and antioxidants called polyphenols. A cup of blackberries supplies 7.6 g of fiber; blueberries contain 3.5 g. Berries' antioxidants are also good for your ticker: One 2008 study in the American Journal of Clinical Nutrition found that people with heart disease risk factors who ate berries for 8 weeks had a drop in blood pressure and a boost in "good" HDL cholesterol.
How to eat them: Wonderful alone, berries are also tasty when stirred into oatmeal, ice cream, or even salads. Fresh berries freeze well, so if you're not going to eat them right away, store them in your freezer so you always have some on hand.
For Healthy Recipes click here http://www.sparkrecipes.com/
How to Boost Your Intake of Polyphenol Antioxidants
Polyphenols have recently been termed “lifespan essentials”, and they actively work in the body to prevent certain disease mechanisms from occurring [1]. Polyphenols are antioxidants from plant foods that work in the body to enhance health in complex ways, and as such they are not simply antioxidants [2]. Their specific health-promoting actions are still being actively researched, and it is generally recognized that they can reduce the risk factors for cardiovascular disease and basically help to protect many body systems from the risks or ravages of many types of chronic disease [3]. Boosting one's intake of antioxidant polyphenols on a daily basis is easy to do, and can be a tasty, gourmet adventure.
Steps
- Eat and drink polyphenol-rich foods throughout the day. Maintain high levels of polyphenols in your body and bloodstream throughout the day! Eat and drink the polyphenol-rich foods that are described below every few hours. Blood levels of polyphenols will peak soon after they are consumed, then decrease as they are metabolized or excreted from the body. Some polyphenols will not be absorbed into the bloodstream, but will merely pass through the digestive tract. These polyphenols are very important as well because they may help to prevent colon cancer and such diseases.
- Eat lots of unrefined fruits, vegetables, whole grains and legumes. Refining of foods removes polyphenols, so eat fresh or freshly cooked fruits, vegetables, whole grains and legumes instead of refined foods and meat products. Polyphenols tend not to be destroyed by moderate cooking or heating, and cooked foods may offer a more bioavailable source of polyphenols. Eat fresh and cooked plant foods.
Black grapes, purple barley, and blueberries
Choose richly hued fruits, vegetables, and whole grains. Rich colors such as reds and purples or black indicate that plant foods are excellent sources of polyphenols. Choose foods such as blueberries, pomegranates, red grapes, cranberries, and red or purple sweet potatoes. Blueberries as well as foods such as black rice, purple barley, black sorghum, and purple potatoes are sources of anthocyanins, as well as other polyphenols. The compound responsible for the color of turmeric, called curcumin, also happens to be a polyphenol.- Drink polyphenol-rich beverages. Beverages are concentrated, easily absorbed sources of polyphenol antioxidants.
Pure pomegranate juice
Choose fruit juices that do not have added sugar. Pure pomegranate, blueberry, red grape, and unfiltered apple juice or cider are excellent choices.- Tea and coffee are very rich sources certain types of polyphenols. Choose caffeinated tea and coffee, as the decaffeination process may remove polyphenols along with the caffeine.
Hoppy India Pale Ale and hop plant
Drink red wine and beer instead of other alcoholic beverages. Hard liquor is distilled so essentially does not contain polyphenols. Red wine is a associated with the "French Paradox"[4], which essentially initiated the discovery that red wine and other plant foods may be very important to health and prevent chronic disease. Red wine is a very rich source of the famous polyphenol resveratrol, which is present in high concentrations in the skins of wine grapes. For the highest concentratons of resveratrol, choose Pinot Noir wines from colder, damp climates such as New York and Oregon. Resveratrol is formed in large quantities by the grapes in such climates because the resveratrol is needed to protect the grapes from mold in such conditions. Beer is also a great source of polyphenols [5], and contains a great variety of polyphenols. This is because beer is made with barley as well as hops. Barley provides the majority of the polyphenols found in beer, but hops are an important source of a variety of polyphenols [6]. For the highest concentrations of polyphenols, choose well-hopped bitter beers such as India Pale Ales or dark beers. Dark malt that is used to make dark beers provides melanoidin antioxidants that actually may help to keep the hop polyphenol antioxidants in the beer during the brewing process. Non-alcoholic red wine and beer are also available, and may be a good source of polyphenols as well.
Eat dark chocolate and cocoa powder. Chocolate and cocoa are somewhat refined, but are one of the richest sources of polyphenols. Choose dark, bitter chocolate and unsweetened cocoa. The saturated fat in chocolate should not raise bad cholesterol when consumed in moderation.- Select bitter, astringent, or strongly flavored plant foods. Polyphenols tend to be astringent, bitter or harsh on the palate. Pure pomegranate juice is noticeably astringent. Yellow onions that make you cry are higher in polyphenols than sweet onions. Be sure to choose polyphenol-rich foods that have not been overly sweetened or diluted, as the sugar and other such ingredients can negate the healthy effects of the polyphenols. Unfiltered, astringent olive oils are also great sources of polyphenols.
Shop for produce at the farmers' market or grow your own. Plants raised organically or in more natural conditions can be much higher in polyphenols. An Italian study which found that organic peaches and pears have higher levels of polyphenols than conventional counterparts suggests that the absence of pesticides encourages a stronger antioxidant defense system (i.e. more polyphenols).[7] Plants actually produce polyphenols in order to protect themselves from diseases and pests, especially when grown in less than ideal conditions. And then you eat the plants and the polyphenols protect you!- Look for polyphenols listed on grocery shelves when choosing produce. Many supermarkets actually list certain poyphenols in the produce section for many vegetables, although it is unlikely that the word “polyphenol” will be used. Look for words such as “phenol” and “anthocyanin”. Other healthy plant compounds that are not polyphenols will also be listed, such as the carotenoid lutein. Try writing down these words and then search for them online to determine exactly what they are.
Polyphenols listed on Nutrition Facts label of nutrient-enhanced beverage
Read food labels and choose foods with listed polyphenols. Many current food products list polyphenols on their labels. Some polyohenols may be listed as substances such as flavonoids, flavonols, or anthocyanins. Current products such as antioxidant beverages and chocolate specifically list polyphenols and polyphenol flavonols. It is generally not legal for alcoholic beverages in the United States to list polyphenols on the label, although one Oregon winery has listed resveratrol on the label of their 2002 Pinot Noir.
Fried chicken
Avoid foods that are sources of free radicals and destroy antioxidant polyphenols. Polyphenols are antioxidants so will essentially be neutralized or destroyed by unhealthy free radicals. It is good that free radicals can be neutralized by polyphenols, but the polyphenols will not be able to act in the body to the extent that is desirable. Therefore, avoid foods that are high in free radicals such as deep fried foods, meats, and refined foods. Be sure to avoid overly cooked or charred meats and chemically treated meats such as bacon. Deep fried foods are notorious sources of free radicals, as the deep frying oil is continuously oxidized as it is heated. The fried food is also cooked at very high temperatures, so more free radicals are formed.- Relax. Your body will use up antioxidant polyphenols faster if you are under stress.
- Do not rely simply on specific measures of antioxidant activity when evaluating the polyphenol content of foods. These measures are not able to measure the actual potential, specific health benefits of specific polyphenols, nor do they specifically measure for polyphenols. They may merely measure simple antioxidants such as vitamin C or Vitamin A.
- Many compounds such as flavonoids and anthocyanins are polyphenols. Most healthy plant compounds are polyphenols, as the term polyphenol is very general.
- Different polyhenols will act differently in the body even though they are essentially all antioxidants.
- Polyphenols are consumed regularly over extended periods of time to prevent disease.
- Polyphenols are still being researched and many have not been discovered and are not fully understood.
Warnings
- Polyphenols are not medications.
- Alcohol can cause health problems. Do not begin drinking alcoholic beverages in order to gain health benefits.
Sources and Citations
- http://journals.cambridge.org/action/displayAbstract?aid=1928240
- http://polyphenols.ucdavis.edu/
- http://www.lef.org/magazine/mag2008/feb2008_The-Disease-Fighting-Power-Of-Polyphenols_01.htma
- http://www.faqs.org/nutrition/Foo-Hea/French-Paradox.html
- http://www.inthenews.co.uk/news/news/science/beer-more-healthy-than-wine-researcher-claims-$443542.htm
- https://www.barthhaasgroup.com/cmsdk/content/bhg/research/scientific2/65.htm
- http://pubs.acs.org/cgi-bin/abstract.cgi/jafcau/2002/50/i19/abs/jf0202584.html
- Broccoli
- Spinach
- Brussels sprouts
- Lima beans
- Peas
- Asparagus
- Artichokes
- Cauliflower
- Sweet potatoes
- Carrots
Broccoli belongs to the cabbage family (Brassicaceae – to be more specific). The green flower heads and the stalk of the plant are both edible. Broccoli plants are closely related to cauliflowers, although the plants have extremely different colors.
Broccoli contains high quantities of vitamin C, soluble fibers and the compound glucoraphanin. Glucoraphanin in broccoli leads to anticancer compound sulforaphane. (for more information related to anticancer effect of broccoli, please visit
http://perfectshape.blogspot.com/2007/02/wonders-of-broccoli.html)
Referring to the history of broccoli, the plant was first mentioned in France in 1560 (the name “broccoli” is Italian). 150 years later, in England, the plant was still unknown and was called “sprout colli-flower” or “Italian asparagus”.
During the centuries, broccoli has became a very popular vegetable. The plant is now mentioned in a lot of TV shows, cartoons. There even is a world contest for eating broccoli. The actual champion is Tom “Broccoli” Landers, who ate 1 pound of broccoli in 92 seconds. The secret, he says, is: “Just swallow, don’t bother to chew”.
Eating 100g of raw broccoli can give you (according to the USDA Nutrient database):
Energy – 30 kcal / 140 kJ
- Carbohydrates – 5 g
- Sugars – 1.7 g
- Dietary fiber – 6.64 g
- Fat – 0.37 g
- Protein – 2.82 g
- Thiamin (Vitamin B1) – 0.071 mg (5% of the daily recommended doze for adults)
- Riboflavin (Vitamin B2) – 0.117 mg (8%)
- Niacin (Vitamin B3) – 0.639 mg (4%)
- Pantothenic acid (B5) – 0.573 mg (11%)
- Vitamin B6 – 0.175 mg (13%)Folate (Vitamin B9) – 63 µg (16%)
- Vitamin C – 89.2 mg (149%)
- Calcium – 47 mg (5%)
- Iron – 0.73 mg (6%)
- Magnesium – 21 mg (6%)
- Phosphorus – 66 mg (9%)
- Potassium – 316 mg (7%)
- Zinc – 0.41 mg (4%)
Although it might seem a little strange, broccoli is not seen only as a very healthy and nutritious food. There are a lot of delicious cakes that are made of broccoli. Here an example for you:
BROCCOLI CAKE
- 500 g unsalted butter, softened
- 800 g broccoli, cut into florets
- 100 g caster sugar
- 7 eggs
- 550 g plain flour, sifted
- 1.5 teaspoons of baking powder
- 1 rounded teaspoon of ground turmeric
- 1 teaspoon of curry powder
- 0.5 teaspoon of salt
Number two – Spinach
Spinach belongs to the Amaranthaceae family, native to central and southwestern Asia. At the beginning, spinach was cultivated in Persia and in 647 arrived to China where it was called “the herb of Persia”
In the past, spinach was considered to be one of the best sources of iron. In reality, 100 g of raw spinach has 2.7 mg of iron (about 22% of the daily recommended doze for adults), a very high concentration for a vegetable but not as high as people believed in the past.
Still, the quantity of iron made available by spinach for the human body depends on its absorption. Iron enters the body in two forms: heme and nonheme iron. All the iron in grains and vegetables and more than half of the iron in animal food sources is nonheme iron. Heme iron can be found only in meat and in smaller quantities.
Nonheme iron is absorbed much slower as compared to heme iron. Still, the abruption process is influenced by the presence of other elements, like: binders – fiber, enhancers – vitamin C, etc.
So, the good news is that consuming foods rich in vitamin C increases the absorption of iron. However, the bad news is that spinach contains high levels of oxalate, substance that binds with iron to form ferrous oxalate and remove iron from the body (consuming foods with high levels of oxalates will decrease substantially the quantity of iron absorbed by the human body).
A funny thing about spinach is that in 1870, Dr. E. von Wolf published an iron content in spinach that was ten times too high. The scientist misplaced a decimal point in his publication, transforming spinach in the most miraculous vegetable in the world. This lead to numerous stories, including the famous “Popey the sailor man”. Still, the truth was revealed in 1937 by a German chemist who corrected the mistake.
Besides iron, spinach is also a good source of calcium. Calcium absorption, as iron absorption, is influenced by oxalate. The body can only absorb about 5% of the total quantity of calcium in spinach.
Spinach also contains Vitamin A, Vitamin C, Vitamin E, antioxidants and folic acid. The most important nutrients in spinach (100 g), as mentioned in the USDA Nutrient Database, are presented below:
Energy – 20 kcal/100 kj
- Carbohydrates – 3.6 g
- Sugars – 0.4 g
- Dietary fiber – 2.2 g
- Fat - 0.4 g
- Protein – 2.9 g
- Folate (Vitamin B9) – 194 µg (49% of the daily recommended doze for adults)
- Vitamin C – 28 mg (47%)
- Vitamin E – 2 mg (13%)
- Vitamin K – 483 µg (460%)
- Calcium – 99 mg (10%)
- Iron – 2.7 mg (22%)
The nutrients in spinach are very important for red blood cell formation, growth and cell division and protein metabolism. It also contains lutein, a very important antioxidant for eye, skin and cardiovascular health. Vitamin C and vitamin A plus the folic acid and fiber help the body fight cancer, especially colon, lung and breast cancer. Spinach also protects the body against heart diseases and against age related memory loss (flavonoids).
One of the best dishes, using spinach, is Spinach Souffle. Here’s how to prepare it:
- 1 egg
- 1/3 cup of low fat milk
- 1/3 cup granted parmesan cheese
- 1 teaspoon crushed garlic
- Salt and pepper
- (10 ounce) packages of spinach
sprouts
The Brussels sprout is part of the cabbage family and it is cultivated for its small leafy green heads, much like miniature cabbages.
The name of the Brussels sprout comes from the capital of Belgium: Brussels, as it was first cultivated in this country. Today, this vegetable is cultivated mainly throughout Europe and the United States.
Brussels sprouts are the most hated vegetable in the UK (according to a survey conducted in the UK in 2002). The main reason for this dissatisfaction with Brussels sprouts is that, when overcooked, the vegetable releases sulphurous compounds that give it an unpleasant smell. Thus, Brussels sprout has become a symbol for all vegetables hated by children.
Brussels sprouts are a very good source of vitamin A, vitamin C and folic acid. Also, this vegetable contains high amounts of fiber, potassium and folacin. Brussels sprout is also high in protein, very uncommon for a green vegetable.
According to USDA National Nutrient Database for Standard Reference, 100 grams of raw Brussels sprout contains 43 kcal and 0.30 g of fat. The most important nutrients found in this amount of raw Brussels sprout are:
- Protein: 3.38g
- Carbohydrate: 8.95g
- Dietary fiber: 3.8g
- Sugars: 2.20g
- Calcium: 42mg
- Iron: 1.40mg
- Magnesium: 23mg
- Phosphorus: 69mg
- Potassium: 389mg
- Manganese: 0.337mg
- Vitamin C: 85.0mg
- Thiamin (vitamin B1): 0.139mg
- Riboflavin (vitamin B2): 0.090mg
- Niacin (vitamin B3): 0.745mg
- Vitamin B6: 0.219mg
- Folate: 61mcg
- Vitamin A: 754IU
- Vitamin K: 177.0mcg
- Tryp tophan: 0.037g
- Carotene, beta: 450mcg
- Lutein + zeaxanthin: 1590mcg
Brussels sprouts are particularly good for pregnant women, due to its high amount of folic acid. This nutrient is a B-vitamin needed during the cellular division, as it is essential in DNA synthesis.
It is known that Brussels sprouts' glucosinolates help prevent colon cancer. In a study, animals were given water supplemented with Brussels sprouts. As a result the development of pre-cancerous cells was reduced by 41-52% in the colon and 27-67% in the liver. Also, the pre-cancerous lesions in the liver were reduced by 85-91%.
There are many ways to cook Brussels sprouts, but it is best to quickly steam or boil it in order to preserve its nutritional value. The main problem when cooking Brussels sprouts is to avoid overcooking in order to prevent the release of bad smells (caused by sulphurous compounds) and loss of nutritious elements.
When cooking Brussels sprouts, there might be an unbalance caused by the fact that leaves cook faster than the core. Many believe that by cutting the base of the stem in a cross shape will result in a more even cooking. However, there are some people who think that this leaches the flavors and breaks the leaves and the Brussels sprouts.
Usually, this vegetable should not be cooked for more than 10 minutes, when steaming, braising or boiling.
Number four - Lima beans
Very popular in the United States, Lima beans are part of the fabaceae
family. Their place of origin is uncertain, but it is believed that they came from the South American country of Peru (the capital of Peru is Lima, from witch this vegetable gets its name) or Guatemala.
The seeds of Lima beans usually have a green or cream color, with a sweet potato-like taste and a grainy, but creamy texture. Among the many varieties of Lima beans, the most common is the Fordhok, also known as butter-beans.
Lima beans are very high in molybdenum, tryptophan, dietary fiber and manganese. Also, this vegetable is a good source of folate, potassium, and iron. As we can see in the following list, Lima beans contain a series of nutrients, very helpful to the body. For example, in 100 g of lima beans you can find the followings:
- Energy: 38kcal
- Protein: 21.46g
- Fat: 0.69g
- Carbohydrate: 63.38g
- Dietary fiber: 19.0g
- Sugars: 8.50g
- Calcium: 81mg
- Iron: 7.51mg
- Magnesium: 224mg
- Phosphorus: 385mg
- Potassium: 1724mg
- Thiamin (vitamin B1): 0.507mg
- Riboflavin (vitamin B2): 0.202mg
- Niacin (vitamin B3): 1.537mg
- Vitamin B6: 0.512mg
- Tryptophan: 0.254g
Like any other beans, Lima beans are very rich in dietary fiber. Due to this nutrient, this vegetable lowers the cholesterol and prevents blood glucose (blood sugar) from rising to high. This is very useful for diabetics or people suffering of hypoglycemia.
The trace mineral, molybdenum, found in Lima beans is a component of the sulfite oxidase. This substance is an enzyme that detoxifies sulfites. Sulfites are preservatives used in salads that may cause rapid heartbeats, headaches or disorientation. People may have sensitivity to sulfites because of insufficient sulfite oxidase. 86.5% of the daily requirement of molybdenum can be provided by a cup of Lima beans.
According to the Archives of Internal Medicine, foods that are high in fiber, such as Lima beans can prevent heart disease. A study performed in America (for 19 years) concluded that eating 21 grams of fiber daily, lowers the risk of coronary heart disease by 12% and cardiovascular disease by 11% as compared to eating only 5 grams of fiber every day.
The folate in Lima beans also has cardiovascular benefits by reducing the levels of amino acid called homocysteine. High quantities of homocysteine in blood can cause heart attacks, strokes or peripheral vascular diseases. It is known that eating the total daily requirement of folate lowers the risk of heart attacks by 10%.
Besides fiber and folate, Lima beans have another nutrient that helps the heart: magnesium. This keeps the veins and arteries relaxed and smoothens the flow of blood through the body. Deficiency of magnesium is often associated with heart attacks. A cup of lima beans can offer 20.2% of the daily value of required magnesium.
Combined with whole grain, like brown rice or whole wheat pasta, Lima beans offer about the same quantity of protein as meat or other foods high in calories or fat that could increase your cholesterol level. In fact, a cup of Lima beans has 29.3% of the daily requirement of protein (14.7 grams).
Number five - Peas
Like Lima beans, peas are part of the fabaceae family. Peas come in many forms, each one having a delicious sweaty flavor, a smooth texture and lots of vitamins and minerals. The most common variety of Peas, are the Green Peas (also known as Garden Peas).
Peas have a very old and interesting history. It seems that Chinese were the first ones to taste this delicious vegetable in year 2000 BC. Through time, peas spread in Asia and Europe. Also, there are mentions of peas in the Bible and evidence that proves that this vegetable was worshipped in Egypt, Greece and Rome. The great producers of today’s peas are the United States, Great Britain, China, Hungary and India.
Peas are quite famous in the genetics community. In the year 1866, the monk and biologist Gregor Mendel published his ideas on heredity. By a selective cross-breeding on common pea plants, Mendel came to conclude his observations in two principles: the principle of segregation and the principle of independent assortment. These two principles of inheritance are today’s modern science of genetics.
Green peas are rich in vitamin C, vitamin K, magnese, dietary fiber, vitamin B1 and folate. Here is the nutritional profile of 100 grams of raw green peas provided by USDA National Nutrient Database for Standard Reference:
- Energy: 81kcal
- Protein: 5.42g
- Fat: 0.40g
- Carbohydrate: 14.46g
- Dietary fiber: 5.1g
- Sugars: 5.67g
- Calcium: 25mg
- Iron: 1.47mg
- Magnesium: 33mg
- Phosphorus: 108mg
- Potassium: 244mg
- Zinc: 1.24mg
- Copper: 0.176mg
- Manganese: 0.410mg
- Vitamin C: 40.0mg
- Thiamin (vitamin B1): 0.266mg
- Riboflavin (vitamin B2): 0.132mg
- Niacin (vitamin B3): 2.090mg
- Vitamin B6: 0.169mg
- Folate: 65mcg
- Vitamin A: 765IU
- Vitamin K: 24.8mcg
- Tryptophan: 0.037g
In addition to the upper mentioned effects of green peas on calcium absorption, this vegetable is rich in folic acid and vitamin B6 that work together to reduce the levels of homocysteine. Besides affecting the cardiovascular health, this amino acid can conduct to poor bones and osteoporosis by obstructing collagen cross-linking.
Green peas are an excellent way to increase your energy. The vitamins B1, B2, B3 and B6 from green peas are necessary for the metabolism of carbohydrates, proteins and lipids. The iron is necessary for blood cells. Deficiency of iron can result in anemia, fatigue or a week immune system.
Peas are at their best when eaten raw or barely steamed. The classic way to cook green peas is with lettuce leaves. You can also add some fresh peas in green salads. A delicious mixture is green peas with chicken, onions and almonds for an extraordinary chicken salad.
Prevention
updated 11/26/2010 1:24:51 PM ET 2010-11-26T18:24:51
When you think of managing blood sugar, odds are you obsess over everything you can't have. While it's certainly important to limit no-no ingredients (like white, refined breads and pastas and fried, fatty, processed foods), it's just as crucial to pay attention to what you should eat. We suggest you start here.
Numerous nutrition and diabetes experts singled out these power foods because 1) they're packed with the 4 healthy nutrients (fiber, omega-3s, calcium, and vitamin D) that make up Prevention's Diabetes DTOUR Diet, and 2) they're exceptionally versatile, so you can use them in recipes, as add-ons to meals, or stand-alone snacks.
Lower your blood sugar and fight belly fat with this 5-week meal plan.
1. Beans
Beans have more to boast about than being high in fiber (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams). They're a not-too-shabby source of calcium, a mineral that research shows can help burn body fat. In ½ cup of white beans, you'll get almost 100 mg of calcium—about 10% of your daily intake. Beans also make an excellent protein source; unlike other proteins Americans commonly eat (such as red meat), beans are low in saturated fat—the kind that gunks up arteries and can lead to heart disease.
2. Dairy
You're not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yogurt. One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taking in less of both nutrients.
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Meet the DTOUR Diet fat-fighting 4 super nutrients.
How to eat it: Drink milk with some meals instead of soda or sugary juices, have yogurt or cottage cheese as a snack or dessert, and use milk to make oatmeal or thicken certain soups.
3. Salmon
Nutritionists can't recommend this seriously healthy fish enough. It's a rich source of omega-3 fatty acids (3 ounces provides as much as 1,800 mg), healthy fats that reduce the risk of heart disease, whittle your waistline, reduce inflammation, and improve insulin resistance. Salmon is also one of the best nondairy sources of vitamin D around.
How to get it: Sauté a salmon fillet for dinner instead of chicken or meat once or twice a week (it's easy to season and toss in the oven), or add canned salmon to salads or omelets.
4. Tuna
Another amazingly healthy fish, a 3-ounce piece of tuna contains 1,300 mg of omega-3s and a respectable amount of vitamin D to boot. But tuna can be high in mercury, a compound that may cause neurological problems in huge doses. To be safe, buy canned light tuna instead of albacore and limit your tuna intake to 12 ounces a week.
How to eat it: Make tuna salad sandwiches, pile on whole wheat crackers as a snack, or throw steaks on the grill instead of burgers.
5. Barley
One of the healthiest grains you're probably not eating, barley is rich in a specific kind of soluble fiber called beta-glucan. Research shows beta-glucan can lower total and LDL cholesterol by preventing your body's ability to absorb it; one review found that consuming just 3 grams a day—about the amount in a single barley serving—can lower cholesterol by 8%.
Thanks to its fiber abundance, barley can also help steady your blood sugar while filling you up—a weight loss bonus. The grain even boasts a modest amount of calcium.
Simple, tasty ways to eat more fiber.
How to eat it: Look for hulled barley, which isn't as refined as the pearl barley that supermarkets typically carry (you may need to visit a health food store). Soak it overnight before cooking, then add to soups, stews, or rice pilaf.
6. Oats
Like barley and beans, oats are a diabetes power food because of their fiber content—a half cup of instant oats provides 4 g. Research shows that oat lovers can also lower total and "bad" LDL cholesterol and improve insulin resistance. All the soluble fiber oats contain slows the rate at which your body can break down and absorb carbohydrates, which means your blood sugar levels stay stable.
How to eat them: The easiest way is straight from your cereal bowl, but you can also sneak oats into all kinds of recipes, from pancakes to meat loaf to cookies.
7. Berries
Berries are nature's candy—but unlike sugary confections from the checkout aisle, they're loaded with fiber and antioxidants called polyphenols. A cup of blackberries supplies 7.6 g of fiber; blueberries contain 3.5 g. Berries' antioxidants are also good for your ticker: One 2008 study in the American Journal of Clinical Nutrition found that people with heart disease risk factors who ate berries for 8 weeks had a drop in blood pressure and a boost in "good" HDL cholesterol.
How to eat them: Wonderful alone, berries are also tasty when stirred into oatmeal, ice cream, or even salads. Fresh berries freeze well, so if you're not going to eat them right away, store them in your freezer so you always have some on hand.