Healing Foods in the Health Headlines

Health Trend – Healing Foods

Foods that are nutrient rich that are good for the body was talked about this past year and will continue to be in the news in the new year.  The healing benefits of food have been reported by cultures worldwide throughout history.  The past decade has presented an explosion of research showing specifically what health benefits individual foods can offer.  Studies in the past decade have taken nutritional research beyond protein, carbohydrates, fats, vitamins and minerals. 

The past decade has spawned  grass roots efforts and studies spreading the word about the dangers of processed foods and the impact it has on our health.  The dangers of food additives such as high fructose corn syrup (HFCS) and trans fats are being reported on more and more educating consumers to start taking a closer look at the ingredient labels on the foods they eat.

Super foods that have received a lot of press in the past decade for their research-supported health benefits.  A diet rich in super foods can help you lower your cholesterol, keep your blood pressure under control, maintain a healthy weight, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood.  A healthy diet incorporating a variety of the following super foods along with exercise, will help you maintain your weight, fight disease, and live longer. One thing they all have in common is that they real, unprocessed foods.

What are these super foods that have made headlines?  Here’s a list of the top superfoods and their benefits.

Quinoa

Quinoa is a seed that is a completed protein, meaning that it contains all of the essential amino acids, is high in magnesium, iron, copper and phosphorus.  Because of it’s high protein content, quinoa is a good choice for vegans looking to get adequate protein in their diet.  The high magnesium content is beneficial  for those who have hypertension (high blood pressure).  Studies have indicated that it can help alleviate migraine symptoms, is heart healthy, can substantially reduce type 2 diabetes risk and is rich in antioxidants.

Raw Honey

Not only is honey a natural sweetener, research has shown that it has anti-bacterial and anti-viral effects and is effective at treating wounds.

Blueberries

Among the fruits with the highest level of antioxidants, blueberries have been linked to lowering cholesterol, reducing diabetes risk, slowing the aging process, improving motor skills and supporting urinary and vision health.

Researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.

Salmon

Salmon is low in calories, high in protein and rich in healthy omega-3 fats.  Omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's.  Research showing anti-inflammatory and cancer prevention properties are impressive.  Look for wild salmon vs. farmed to avoid contaminants such as PCBs.

Green Tea

Green tea has ECGC, a powerful antioxidant.  Researchers in Spain and the United Kingdom have shown that ECGC can inhibit the growth of cancer cells. Studies are pointing towards its potential in decreasing incidence of stroke and heart disease, and its role in reducing inflammation associated with several types of IBD (inflammatory bowel disease). More recent research is indicating that green tea may help prevent type-2 diabetes and osteoporosis.

Walnuts

Walnuts are heart healthy and is an excellent source of omega-3 essential fatty acids.  Some of the health benefits walnuts provide range from cardiovascular protection, to the promotion of better cognitive function for brain health, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound that supports the immune system and appears to have several anticancer properties.

Dark Chocolate

Hard to believe but yes, dark chocolate does have health benefits.  However, keep in mind that it is chocolate and not to be over indulged in. The darker it is, the lower the fat and sugar content. New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure.  Recent studies show that dark chocolate helps ease emotional stress.

Yogurt

In addition to protein, vitamins such as B-2 and B-12, minerals such as calcium and magnesium, yogurt consumers also enjoy the benefits of probiotics. Probiotics are known as the “good bacteria” that can reside in the intestines, offering immune and digestive support. Research has shown improved vaginal health among women consuming yogurt, and the cholesterol-lowering properties of yogurt look promising. Plain Greek yogurt with active cultures is recommended and is lower in sugar than most yogurts.  When buying yogurt, be sure to read the label to make sure your yogurt contains 15-20 grams of protein and has 12 grams or less of sugar.

Oats

There’s no better way of starting your day than with a bowl of oats.  Not only is a bowl of oats high in fiber, and is beneficial if you are looking to prevent or are currently dealing with heart disease or diabetes.  Individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.  Oats also stabilize blood sugar which is a significant benefit for those with type 2 diabetes.

Broccoli

Broccoli is a fibrous vegetable loaded with vitamins such as A, B-6, folic acid, and K and minerals such as calcium and potassium and has cancer protection benefits.

It will be interesting to find out what other foods will make news as nutritional research becomes more and more prominent.  In the mean time, be sure to add these foods to your daily diet.

"Let food be thy medicine and medicine be thy food" — Hippocrates

~Nourish the body with foods that are natural and nutrient rich ~ShariFitness