Sunday, May 28, 2006

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.

0 Comments:

Post a Comment

<< Home

Current Health News

Complementary and alternative health services
More and more Australians are turning to complementary and alternative health services, spending a record $3
 
One-stop wellness site opens in Ashland office
Envisioning a society in which contribution replaces consumption, a group of alternative health care practitioners has opened the Gifting Tree Wellness Center where patients can receive treatments for cash or by "paying it forward," donating goods, services or property elsewhere, down the line.
 
The pot plank
For the first time in Nevada history, a major political party has endorsed the creation of a safe, legal medical marijuana industry -- a move that could ease the suffering of thousands of patients and finally legitimize the state's black market network of pot dispensaries.
 
Post your calendar of events at southtampa.tbo.com or centraltampa.tbo.com
Things To Do lists upcoming events. For more area events, see Friday Extra. Today
 



Current Health Articles

Is Work Still Necessary?
Many internet gurus say it is easy to make money on the internet. The article questions this viewpoint and is based on bitter experience. It also contains tips on how to become an expert in a shorter period of time than most think is necessary. It also compares modern and traditional values.
When You Eat at the Fridge
Have you ever eaten at the fridge in a mindless and frenzied manner? Of course you have -- you're human! Not only what we eat affects our well-being, but HOW we eat also has a tremendous impact. Share a story of culural differences and learn how to regain control of how you eat.
1st Textbook on Sleep Psychiatry
The fascinating world of sleep has achieved more clinical research inquiries over the past few decades. However, Sleep Psychiatry has become a newly established subspecialty in sleep medicine. It affords a need for a much-awaited textbook on sleep psychiatry.
Holding Back the Years
Maintaining a youthful appearance is a goal for many of us - both men and women alike - as the years pass by we look at ways of preventing the onset of inevitable signs of aging. Thanks to an established range of treatments offered by LINE BREAKER, specialist in the provision of non-surgical procedures you can prevent the visible signs of aging.
10 Easy Tips To Make Your New Year?s Resolutions Succeed
It is a New Year 2005 and I want to wish you good health, long life, success and happiness. During the New Year, most people make resolutions but often very few are able to keep them.
Functional Foods: What They Are And How They Work
Designer foods and supplements that can prevent disease and have medical benefits!
Laughter and Your Health
Did you know that according to research, children laugh about 400 times a day while adults only laugh about 15 times a day? Some how we lost the ability to laugh, as we got older. Could it be that putting more humour and laughter into our day will improve our health and wellbeing?