Your Diet: Don't Forget To Get Plenty Of Antioxidants, Fiber, & Fats

Antioxidants: Our bodies are constantly exposed to "free radicals," or highly reactive molecules that can damage the body and are associated with degenerative diseases. Fruits and vegetables are rich in substances known as phytochemicals, some of which act as antioxidants, protecting us against free radicals. A 3/4 cup of cooked kale can neutralize as many free radicals as 500 mg of vitamin C, or 800 IU of vitamin E.

Other important phytochemicals occur in rice, tea, and spices. Cruciferous vegetables, including cabbage, broccoli, cauliflower, and brussels sprouts, contain phytochemicals that seem to be protective against cancer. Some phytochemicals also appear to be helpful for minor illnesses, such as colds.

Fiber: Eating a plant-based diet provides high levels of fiber. Water-soluble fibers, such as gums and pectins, protect against heart disease and diabetes by binding in the gut with bile acids, which contain cholesterol, thus preventing the re absorption of these bile acids. Water-soluble fibers also delay glucose absorption and gastric emptying, which stabilizes blood sugar levels. Water-insoluble fibers, celluloses and hemicelluloses, protect against colon cancer by absorbing water, increasing stool volume, and speeding the passage of stool through the bowel. They also dilute the concentration of toxic bile acids, which can contribute to cancer.

Fats: Government guidelines say that we should consume no more than 30% of total daily calories as fat. Actually, optimal fat intake may be much lower, perhaps 15 to 20%, or even less. To reverse coronary heart disease, try cutting fat to a mere 10% of total calories, and cholesterol to 5 mg. There are three kinds of dietary fats: saturated, polyunsaturated, and monounsaturated.

Saturated fats are primarily found in animal foods and in tropical oils, such as coconut and palm oil, which are solid at room temperature. These fats can be the most harmful, because they easily clog arteries. Polyunsaturated fats are found in safflower, sunflower, corn, and fish oils. They contain both omega-6 and omega-3 essential fatty acids (EFAs). Theoretically, humans evolved on a diet that consisted of small and approximately equal amounts of omega-6 and omega-3 fatty acids, but now most people eat about twenty times more omega-6 than omega-3.

Omega-6 is useful in repairing injuries and causing blood to clot and blood vessels to constrict. Omega-3, however, inhibits blood clotting, relaxes smooth muscles in blood vessel walls, and protects against heart arrythmias, thereby reducing the risk of heart disease. Many foods are rich in omega-3 EFAs, including salmon and mackerel, flax and flaxseed oil. Among oils, flaxseed oil and canola oil are high in omega-3 EFAs, and so are, pumpkin seed, evening primrose, borage seed, walnut, and black currant oils. An excellent source of omega-3 fatty acids is flaxseed oil. It contains 50% omega-3, compared to the 10% found in canola oil.

Some researchers believe that it is better to use monounsaturated fats, which not only reduce the risk of lipid peroxidation but also reduce LDL, or bad cholesterol, while maintaining high levels of HDL, or good cholesterol. Olive oil and canola oil are high in monounsaturated fats.