Bell peppers are good for us in so many ways (there are several posts on this blog about them). Now some Italian scientists say bell pepper pigments (carotenoids) are good for the brain. They reviewed 9 studies and found that the compounds fuel the growth of healthy new neurons. They also boost the production of focus-enhancing neurotransmitters, cutting the risk of brain fog and memory lapses by up to 65% if you eat 3/4 cup daily. This applies to eating the peppers raw or cooked.
Let peppers ripen to get the most from them. The vitamin C levels, antioxidant levels, as well as the carotenoids levels rise as peppers mature. Carotenoids are the beneficial red, yellow and orange pigments that include beta-carotene, lycopene, etc. How to know when a pepper is fully ripe? A pepper that is fully ripe will have deep color, feel heavy for its size, and feel nearly firm to the touch.
Red bell peppers are high in cancer-fighting carotenoids. When roasted the count is even higher. Like tomatoes, cooking concentrates these cancer-fighting compounds. Also, red bell peppers are some of the foods highest in vitamin-C.
Dark leafy greens are very good for you for a variety of reasons. Today we focus on cancer protection, especially from the sun's harmful rays and later skin cancer. These greens are rich in antioxidants called carotenoids, which in laboratory studies have shown to inhibit the growth of several cancer cells, ie - skin, mentioned above, but also lung, stomach, and some breast cancers. If dark leafy greens aren't currently in your diet, you definitely need to be adding them. Examples, spinach, kale, romaine and arugula lettuces.
Research a few years ago suggested that eating more foods high in carotenoids may help to prevent excess fat storage, especially in the area of the belly or midsection. It is well known in the medical community that leaner people have higher blood levels of carotenoids.
The Nurses' Health Study a few years ago that followed more than 1,000 women and men for over 35 years found those who ate a diet high in carotenoids lowered their risk of advanced macular degeneration by 25 to 35 percent.
Looking for foods high in carotenoids? Go orange such as orange bell peppers, carrots, acorn squash, and other brightly colored veggies and fruits.
Pumpkin is often thought of as a Fall and/or Holiday food. That couldn't be more wrong. Pumpkin is a healthy food and should be eaten all through the year. According to scientists at Mississippi's Jackson State University, having some pumpkin daily could send your energy level soaring. They credit the carotenoids, the pigments that give pumpkins their orange hue, with helping muscles produce ATP. ATP is a potent energizing molecule. Other orange foods such as carrots and sweet potatoes also contain carotenoids. For some reason, I'm not a scientist so don't ask me, pumpkin seems to be the one with the most energy potent traits.
One way to add more pumpkin to your diet is to add some pumpkin puree to your pancake and/or waffle batter.
Don't like broccoli? Scientists and researchers tell us that broccoli is one of the most amazing pharmaceuticals in nature. Consider the following:
Yes I know I am weird to a lot of you! Kale is one of my favorite foods and has been as long as I can remember. I remember going to the grocery store with my daddy as a child and grabbing kale in the produce section and slipping it into his cart. Little did I know then how good kale was for my body, I just knew I liked it and I still do. If kale isn't a part of your diet consider adding it. Some of the reasons you should eat kale are:
Research by doctors at the United States Department of Agriculture has shown that cancer-fighting vegetables have shown their true color - dark green! Dark green vegetables such as kale, broccoli, green beans, spinach are some of the best. Analysis found that kale, has the highest concentrations of three important carotenoids, important in protecting us from most cancers. When they boiled, steamed, and microwaved broccoli, green beans, or spinach the protective carotenoids did not diminish! Dr. Frederick Khachik stated, "It's unlikely heat destroys the carotenoids in other green vegetables either."
It has been said that the greening of the diet may be much more important to survival than the greening of the planet! Green vegetables are packed with a variety of compounds, ie carotenoids, cholrophyll, glutathione, folic acid, vitamin C, etc that are known to protect our cells from a whole list of damages. So be sure you include green vegetables in your diet daily. That doesn't mean you have to sit down and eat a bowl of greens everyday. Toss some greens into soups, stir-frys, etc. And a few salads a week is a good idea.
Avocados have the highest quantity of the carotenoid lutein of any fruit. Lutein protects against macular degeneration, a leading cause of blindness, and cataracts. If you aren't currently including avocados in your diet, it would be a good idea to do so.
