Perhaps our best solution to solving the healthcare crisis is prevention. One main problem plaguing Americans is obesity. Being overweight increases one's chance of cancer, type 2 diabetes mellitus and heart disease, all of which can affect a person's mortality. Could following a guide to good eating that includes certain "superfoods" help reduce an individual's chances of succumbing to one of these diseases of civilization?
There is a lot of information available on the web and in magazines pertaining to "superfoods." This label has been given to foods which may have more health benefits than others. However, this term has caused consumers some confusion. Two reputable organizations, the American Dietetic Association and the Center For Science In The Public Interest, have listed their top 5 superfoods.
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- Beans: Beans are nutrient dense vegetables chock full of protein, fiber, minerals , phytochemicals and antioxidants. Replacing meats with beans may help you win the battle against obesity, cancer and heart disease, as they are low in calories and saturated fat. A diet rich in beans may be protective against certain cancers of the colon, breast and prostate. The 2005 Dietary Guidelines for Americans recommends that one consumes 3 cups of legumes, such as beans, each week.
- Mushrooms: Mushrooms are high in copper, B vitamins, potassium and antioxidants. They contain selenium which may protect the heart and reduce the risk of certain cancers.
- Wild salmon: This fish is a reliable source of high quality omega-3 fatty acids. A diet rich in omega-3 fats may help decrease the risk of sudden-death heart attacks. Fish living in the wild are less likely to be contaminated with PCBs than the farm raised varieties.
- Garlic and onions: These 2 foods may help reduce the risk of heart disease by lowering the LDL( bad) cholesterol, regulating blood pressure and preventing clotting. They are both rich in phytochemicals, allyl sulfides, which may protect cells from oxidation ,thereby reducing the risk for cancer and promoting immunity.
- Blueberries: Blueberries are rich in vitamins A and C and fiber. They contain antioxidants, anthocyanins and phenols, which may have anti-aging properties and help in reducing both cancer and heart disease risks. The antioxidant capacity of this polyphenol rich fruit is higher than that of the acai berry. Summer is the time to buy fresh blueberries. In NYC buy organic produce at the 57 Street Greenmarket or 77 Street Greenmarket. In Westchester try Larchmont Farmers' Market or Scarsdale Farmers' Market.
For a practical guide on how to include these 5 "superfoods" into your diet, look to mypyramid. To incorporate all foods into your diet, you may enjoy reading A guide to good eating : Navigating your way around mypyramid.
For related articles please refer to Add antioxidant rich foods to your diet.
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