ZUCCHINI

Zucchini is a tasty, healthy, versatile food.  It has been around forever, cultivated by the Native Americans before the New World was ever discovered.  It was a favorite of the likes of George Washington and Thomas Jefferson who both grew it in their gardens.  It is inexpensive to grow with a single plant often producing a bushel basket of zucchini.

Zucchinis are approximately 94% water which is why they are so low in calories.  One cup of raw sliced zucchini has less than 20 calories, 20% of the adult recommendation of daily vitamin C needs, and 250 mg potassium.  It also has beta carotene which the body converts to vitamin A but this is lost if you peel the zucchini.  Zucchini is also a good source of folate.

Whether you sauté it, use it in a casserole, bake it in breads and muffins, etc, just be sure to include it in your diet.

BENEFITS OF ADDING NECTARINES TO YOUR DIET

If nectarines are not currently included on your food list, you might want to add them.  Nectarines are a good source of immunity-boosting Vitamin C, potassium - essential for blood pressure control, etc, and Vitamin A which is important for eye health.  When buying nectarines, pick ones that are fragrant and give slightly when lightly squeezed.  You can't go by color as there are many varieties of nectarines that look ripe when they aren't.  You can ripen a firm nectarine by setting in on the kitchen counter in a paper bag.

MORE ON EYES AND AGING

 Have you ever considered your eye health, just like other body parts, need a well-rounded diet and yes, even exercise to maintain their healthy status? Notice the above sentence states a 'well-rounded' diet. According to Dr. Craig W. See, an ophthalmologist, no single food - and that includes carrots - are the perfect food for the eyes. The doctor does suggest eating, what he calls superfoods, daily. This list includes:

• Eggs, they reinforce retina health as well as containing lutein and zeaxanthin which help protect against cataracts and age-related macular degeneration (Macular degeneration is the leading cause of vision loss in people over age 60.
• Vitamin C foods help prevent cataracts. You already know most Vitamin C foods but consider strawberries and citrus fruits daily. Red bell peppers are one of the foods highest in vitamin-C.
• Vitamin E foods that also help fight macular degeneration. Spinach and almonds are good choices.
• Carrots are high in Vitamin A, a vitamin that supports eye health.

Our next post will give other suggestions to help maintain eye health.

 

ASPARAGUS AS AN ANTI-INFLAMMATORY

Asparagus is a great natural anti-inflammatory.  Since inflammation in the body is known to contribute to many illnesses and is thought by the medical community to contribute to the proliferation of cancer, asparagus should be on all our list of foods we eat!  This is one of the vegetables we need to get our children to start eating as young as possible.

The phytochemicals in asparagus mimic a type of anti-inflammatory known as a COX-2 inhibitor.  Other nutrients in which asparagus is rich are other cancer-fighters such as Vitamin-A which has been shown in lab and animal studies to take on skin, breast, liver, colon, and prostate cancers.  Another is Vitamin-K (prostate and lung cancers).  Also, folic acid which is known as an excellent fighter of many cancers including colorectal, esophageal, stomach, and breast.

If you don't like asparagus, think of it as preventative medicine and learn to like it.  If you suffer from any of the above-mentioned cancers, it is imperative to add asparagus to your diet!

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#14 HEALTHIEST FRUITS - APRICOTS

Continuing on the list of healthiest fruits, we are now at number fourteen. Apricots, a fruit I have never enjoyed raw but love in jams, etc., is number 14. That's all I have to say about them so we will go to the quote from the health journal.

"Apricots may be small, but they are mighty. Loaded with important nutrients (vitamin C, vitamin A, potassium), they are also an excellent source of beta-carotene, a carotenoid that possesses antioxidant and anti-inflammatory benefits. Research reveals that high blood levels of beta-carotene may confer some protection against health conditions such as colorectal cancer."

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#13 HEALTHIEST FRUITS - MANGOES

 As we continue posts on the health journal's list of the fifteen healthiest fruits, we go tropical. Number thirteen is mangoes. Following is the quote from the health journal's article.

"These tropical fruits contain a variety of nutrients, but they're especially rich in vitamins A and C, which have cellular-protective properties and are essential for the proper functioning of the immune system. Eating mangoes may further help support digestion and bowel movements: A 2018 study found that daily consumption of 300 grams of mango significantly improved subjects; stool consistency and frequency and reduced intestinal inflammation in those with chronic constipation even better than a fiber supplement."

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#8 HEALTHIEST FRUITS - PEACHES

Continuing the posts on the healthiest fruits, brings us to number 8, peaches, another one of my favorites. Without further chatter from me, here is the quote from the health journal I got from one of my doctors' offices.

"Though peaches are commonly consumed in pies and jams, it's best to enjoy them in their whole, raw form: Research shows that fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products. (FYI: The peels have a greater concentration of minerals and polyphenol antioxidants than the pulp. In fact, some studies suggest that peels have up to 27-fold higher antioxidant activity than pulp.) Peaches are also a good source of nutrients such as vitamin C, Vitamin A, potassium, and fiber."

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SOME BENEFITS OF BANANAS

Here are some facts about bananas of which you may not be aware.  Consider these facts:

• Bananas have 2Xs as many (good) carbs as an apple
• Bananas have 5Xs as much iron and vitamin A as an apple
• Bananas have 3Xs as much phosphorus as an apple
• Bananas are rich in potassium 
• Bananas have natural sugar
• Bananas are a great source of natural energy because of the rich amounts of vitamins and minerals
• Bananas can boost your mood because they contain mood-controlling  tryptophan
• A Banana at lunch is good for students as the potassium in bananas can boost brain power and alertness

These are just a few of the benefits of bananas you may not be aware of.  Unless you have an allergy or other health reasons why you should not, include bananas in your diet on a regular basis.

EGGS

In spite of the bad rap eggs got a few years ago, eggs are good for you.  You can be perfectly healthy eating an egg a day.  And consider this, eggs are one of the best sources of protein.  They are packed of other nutrients as well including vitamin A, choline, and folate.  So go ahead and enjoy some eggs.  As with any other food, do not overindulge.  No matter how good for you a food is, you can overindulge with any food.

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CANTALOUPE FOR VITAMIN A AND EYE HEALTH

Perhaps you should purchase a nice cantaloupe the next time you go to the market or grocery store, especially if you have concerns about your eyes.  According to the National Institutes of Health, this melon contains a wealth of vitamin-A.  One of the many benefits of vitamin-A is that it promotes eye health and your eyes are organs you especially want to protect.  Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea.

BENEFITS OF KALE IN YOUR DIET

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:

• Kale is high in nutrient density.
• Kale contains powerful phytonutrients like sulfurophane, kaempferol, and carotenoids that can help your body detox, turn on genes that promote longer life, and fight cancer. 
• Kale boasts more than 100 percent of your daily needs of each vitamin A, C, and K, which serves as an important antioxidant to promote blood clotting, improve bone health, and protect the fat cells that comprise more than 60 percent of the brain. 

If you aren't fond of kale, you can easily slip it into your diet by putting it in soups, salads, casseroles, smoothies, etc.  Do yourself a favor and make kale a regular part of your diet.

EGGS

In spite of the bad rap eggs got a few years ago, eggs are good for you.  You can be perfectly healthy eating an egg a day.  And consider this, eggs are one of the best sources of protein.  They are packed of other nutrients as well including vitamin A, choline, and folate.  So go ahead and enjoy some eggs.  As with any other food, do not overindulge.  No matter how good for you a food is, you can overindulge with any food.

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TANGERINES FOR YOUR HEALTH

Tangerines are often thought of as a Christmas fruit.  But these little citrus gems are a health food!  Like all citrus fruit, tangerines are loaded with vitamin-C.  One cup of tangerine sections will yield your whole day's supply of immune-strengthening vitamin-C.  The best part for those counting calories is that cup of tangerine sections only adds 86 calories to your daily calorie count!  Tangerines also give you a generous amount of cancer-fighting vitamin-A, potassium, and some B-vitamins to help you fight fatigue.  So don't just enjoy tangerines in December but enjoy them as often as you can.  Think of tangerines as a great-tasting health food!

A CARROT A DAY TO LOWER CANCER RISKS

We've all heard the saying, "An apple a day keeps the doctor away."  But have you ever heard you should eat a carrot a day?  Actually, a carrot a day is a very good idea.  Studies show that a carrot a day could cut lung cancer risk in half, probably due to their high vitamin A content which is vital to promoting lung health.  Carrots are also rich in beta-carotene which is associated with preventing not only lung cancer but also cancers of the mouth, throat, stomach, intestines, bladder, prostate, and breasts.  Find a way to work more carrots into your diet to reduce your cancer risks.

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VITAMINS IN PEPPERS

Scientist and nutrionists have found that all peppers, whether the hot ones or the sweet ones, contain good levels of vitamin C and beta-carotene which is related to vitamin A.  That is good news since these are known as "healing" vitamins!  But the levels of vitamins in these peppers do vary.  Keep the following tidbits in mind regarding peppers:

1. Peppers allowed to mature from green to red have twice as much vitamin C as when they were green, ie - red sweet bell peppers have 11 times the amount of beta carotene of green bell peppers.  Hot red peppers have even more beta carotene than sweet peppers or hot green peppers. Red Peppers are at the top of the list of vitamin C foods.
2. Peppers are so easy to add to your diet.  In addition to just eating them raw, they make perfect additions to soups, salads, dips, sandwiches, etc.  There is an unbelievable health benefit just in the addition of a few peppers added to your foods.

 

BENEFITS OF BROCCOLI

Your mother was right; eat your vegetables.  That is especially true for green vegetables.  While all the green vegetables are good for you, broccoli is one you should eat regularly whether you like it or not!  Broccoli is an excellent source of vitamin C.  It is a good source of vitamin A and folate.  It is a significant source of protein, calcium, iron, and other minerals.  Broccoli is also rich in bioflavonoids and other plant chemicals that protect against cancer.  In fact, while other cruciferous vegetables are protective, broccoli seems to have more cancer-fighting compounds than the others.  Some of these compounds block the action of hormones that stimulate tumors; others work by inhibiting tumor growth or by boosting the action of protective enzymes.  The bioflavonoids and other antioxidants found in broccoli are substances that protect against mutation and damage from unstable molecules.

Other benefits of broccoli are that it is high in fiber and low in calories!

If you don't like broccoli, think of it as a natural protector for your body and learn to eat it for your health's sake.

THE DIFFERENCES IN WHOLE MILK, LOW-FAT MILK, AND SKIM MILK

Do you get confused on which milk you should keep in the 'fridge for your family?  Do you know what the differences actually are?  Here is a breakdown of the three most popular milk types in calories and fat% per 8-ounce glass:

• Whole Milk = 150 calories, 49% fat Also contains riboflavin, phosphorus, vitamin B12.  Almost all milk is fortified with vitamins A and D.
• Low-Fat Milk 2% = 120 calories, 35% fat Also fortified with vitamins A and D and basically has the same other nutrients as whole milk.
• Low-Fat Milk 1 % = 100 calories, 23% fat Same benefits as 2%.
• Skim Milk = 85 calories, 4% fat.  Has about 55% of the calories of whole milk but does have the other nutritional benefits of whole milk.  Skim milk is very low in cholesterol.

You and your doctor are the ones who know your dietary needs.  Hopefully this information will help you when you make your milk purchases.

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YOUR EYES AND YOUR DIET

As it does with every other part of your body, your diet affects your eyes.  Everything we put in our mouths affects the body whether for the good or for the bad.  Below is a list of foods that are good for your eyes.

• The following list of foods are rich in vitamin A which is important to keeping the eyes moist and wards off infection:  carrots, milk, cheeses, egg yolk, and liver.
• The following foods are rich in lutein, an antioxidant that helps our eyes discern contrast and color:  kale, spinach, broccoli.  Isn't it interesting that the antioxidant that helps our eyes with color is found in the colorful green vegetables?
• The following foods are rich in omega-3 fatty acids that help lower the risk of age-related macular degeneration and help to counteract dry eyes:  fish, nuts, and olive oil.

Doctors recommend seeing an optometrist or ophthalmologist on a regular basis so any eye disease problems can be detected early.  It is very important to take good care of your eyes.  Diabetics, such as myself, should see an ophthalmologist.

BENEFITS OF COLORFUL FRUITS AND VEGETABLES PART II

Yesterday's post was about some of the benefits of eating colorful fruits and vegetables.  Today we will continue by discussing orange and green fruits and vegetables.  Remember these lists are partial but give you the idea of how color in your diet is beneficial.

• Orange - Carrots are one of the best foods for heart health.  Scientists have found that people who eat at least one serving of carrots a day are 60% less likely to have a heart attack!  Remember if you are diabetic, cooked carrots are higher in sugar than raw carrots.
• Sweet Potatoes are excellent sources of vitamin A.  One baked sweet potato provides 262% of your RDA of vitamin A.  One of the benefits of vitamin A is to keep your skin looking young by forming new cells.
• Cantaloupe gives your immune system a big boost.  One cup of cantaloupe has 113% of the RDA of vitamin C.  Vitamin C fuels infection-attacking while blood cells.
• Green - Broccoli is known for its' healthy benefits.  But did you know that compounds in broccoli reduce redness and inflammation from UV rays by 37%?
• Limes cancer-fighting properties remain in the bloodstream up to 24 hours after consumption!
• Spinach is packed with vitamin K.  One cup of spinach has 1,000% of the RDA for vitamin K.  Vitamin K is a nutrient that bonds calcium to bones and slows cell breakdown.

If you aren't including color in your diet on a daily basis, you are missing some vital vitamins and minerals!

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EAT YOUR VEGGIES RAW OR COOKED?

One of the questions that often comes up is whether or not one should eat their vegetables cooked or raw to receive the most nutritional value.  Below is a list of the most often questioned vegetables and information to help you decide.  Personally I say have them both ways throughout the week, you will see why below.

• Tomatoes: You receive health benefits from tomatoes no matter how you eat them.  They are one of the vegetables, however, that should be eaten cooked on a regular basis.  When tomatoes are cooked (think sauces) they give one a higher dose of their cancer-fighting lycopene.
• Zucchini: Along with other squashes, zucchini gives one more beta-carotene (a building block for vitamin A) when cooked.
• Spinach: Spinach is somewhat unique in that it has more vitamin C and folate when left raw.  It has more calcium and zinc when cooked.
• Bell Peppers: More vitamin B when consumed raw.
• Garlic: Garlic's health-protecting antimicrobial is lowered by cooking.

In a well-rounded diet, it is important to eat vegetables everyday both cooked and uncooked.

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