SEVEN BEST FOODS
Mustard Greens
Kale
Collard Greens
Spinach
Brussels Sprouts
Swiss Chard
Bok Choy
Many opinions exist about what makes a food good, better or best. Some use taste as the defining factor, others ease of preparation. Affordability and availability are other criteria frequently involved in judging a food's worth. But if you are talking about nutrient density, or the amount of vitamins, minerals, antioxidants and fiber that you get for a serving of a food, those which are by far the most nutritious, according to Joel Fuhrman, M.D., in his book "Eat for Health," are almost exclusively leafy greens.
Mustard greens are pungent members of the cruciferous family of vegetables, whose seeds are used to make the condiment mustard. One cup of mustard greens contains only 15 calories, and is an excellent source of many nutrients, including the vitamins A, C, K, E and folate, in addition to the minerals manganese and calcium. According to Dr. Fuhrman, who has evaluated the total nutrient value of hundreds of foods and compared them on a numerical scale of 1 to 1,000, mustard greens earn a perfect score.
Kale is a cruciferous vegetable whose nutritional value makes it a worthy inclusion to your weekly shopping list. Kale has levels of nutrients comparable to mustard greens. It is a very good source of fiber and calcium, and like other leafy greens kale is a good source of omega-3 fatty acids. Kale also has a nutrient density score of 1,000.
Collard greens are another low-calorie leafy green vegetable with a nutrient density score of 1,000. At a mere 60 calories per 5 oz. serving, collard greens are a perfect addition to salads and steams if you are budgeting calories, and with over 40 percent of calories coming from protein, collard greens are a perfect muscle food.
Spinach is not just for Popeye, although if you want his forearms, this leafy green is for you. Over half of the calories in spinach come from protein, and 1 cup of spinach, at only 7 calories, provides over 180 percent of the daily requirement for vitamin K, important for blood clotting, and over half your daily requirement for vitamin A, necessary for healthy vision.
Although they look like miniature cabbages, Brussels sprouts are anything but puny when it comes to nutritional punch. Along with the antioxidant vitamins A, C and E, Brussels sprouts are very rich in vitamin K, folate and fiber, similar to their cruciferous kin, kale and mustard greens.
Swiss chard may not be as readily-available as spinach, but calorie for calorie, this tall, leafy vegetable with a thick, crunchy stem is one of the most nutritious of all vegetables, which makes it one of the best foods around. It is a rich source of many newly discovered phytonutrients, essential compounds present only in plants, and it is a concentrated source of the carotenoids, anti-oxidant compounds such as beta-carotene, which slow cellular aging.
Bok choy is a frequent addition to Asian dishes, and like collard greens it is packed with protein, with over 10 grams of protein per 100 calories. Bok choy has a very mild flavor and a higher concentration of beta-carotene and vitamin A than any other cabbage. It is also a good source of potassium, important for the maintenance of normal blood pressure. Bok choy earns a nutrient value of 824, by Fuhrman's scoring method.
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HEALTHY SOFT DRINKS
Although "healthy" probably isn't the first word that comes to mind when you think of soft drinks, beverage companies are increasingly offering products aimed at the health-conscious consumer -- and one of these is healthier sodas. While these "healthy soft drinks" are still sweet and fizzy like traditional soda, they may offer certain healthful advantages, such as: reduced or zero calories, natural ingredients, and/or added vitamins. However, before you assume a soft drink is healthy, check the nutrition label. Some sodas marketed as healthy drinks may have the same sugar content or artificial ingredients found in regular soda.
Diet Soda
Diet soda is probably the "healthy soft drink" that you're most familiar with. Diet sodas may be healthier than regular sodas in that they are sugar-free and virtually calorie-free. Diet sodas contain sugar-free sweeteners such as aspartame, saccharin, acesulfame potassium or sucralose. Because they don't contain sugar or calories, diet sodas may help with weight control and diabetes control. Furthermore, unlike the high fructose corn syrup used in most regular sodas, artificial sweeteners used in diet sodas don't contribute to dental decay. That said, diet soda contains no nutrients, and certain artificial chemicals in diet soda -- some of which are also found in regular soda -- may potentially carry some cancer risk.
Natural Sodas
So-called "natural" soft drinks are another type of soda marketed as healthy. Soft drinks labeled as "natural" might be sweetened with cane sugar or fruit juice rather than with chemically processed sweeteners like high fructose corn syrup or aspartame. Other soft drinks with "natural" on the label may still contain high fructose corn syrup, but also contain some natural ingredients. Although many people equate "natural" with "healthy," there is, as of yet, insufficient evidence to prove that naturally occurring sugars are any healthier than high fructose corn syrup or that the artificial chemicals in soft drinks are harmful to health. Moreover, any type of added sugar, when consumed in excess, can lead to weight gain, diabetes, dental cavities and other health problems.
Vitamin-Fortified Sodas
Some diet and nondiet sodas contain added vitamins, minerals or antioxidants. For example, one major soda company debuted a soft drink in 2007 fortified with vitamins B-3, B-6 and E, and the mineral chromium. Also in 2007, another soda-pop giant unveiled a variation of its most popular diet soda brand, fortified with vitamins B-6 and B-12, niacin, magnesium and zinc. Yet another major soda company offers an "antioxidant" version of a popular brand, in both diet and nondiet versions, which is fortified with 10 percent of the daily recommended intake of vitamin E. While these vitamin-fortified soft drinks might be better for you than regular soda, it is healthier to get your nutrients from foods.
Considerations
While some "healthy" soft drinks may offer certain nutritional advantages over regular soda, water remains the healthiest beverage choice. Low-fat milk, 100-percent fruit juice, tea and coffee are also healthier alternatives to soda, when enjoyed in moderation. If you do drink soda, it is healthiest to do so only in moderation -- even if the soda is sugar-free or sweetened with natural sugar. According to the Harvard School of Public Health, if you were to drink one can of sugar-sweetened soda every day, you could gain 15 lbs. in one year. Additionally, while diet sodas have the advantage over regular soda of being sugar-free, the long-term health effects of artificial sweeteners are not known.
What Is Healthy to Drink Other Than Water?
Green Tea
Green tea, the infused leaves of the Camellia sinensis plant, contains compounds called flavonoids that may help prevent disease when consumed. Drinking three cups of tea a day can reduce the risk of heart attack, according to the Linus Pauling Institute. Green tea consumption may also protect against cancer, osteoporosis and dental caries. Drinking green tea might also help people who are trying to lose weight.
Milk
Milk is one of the best sources of calcium available, providing nearly a third of the recommended daily intake for adults in a single cup. In addition to calcium, milk is often fortified with vitamins D and A, essential nutrients that benefit the bones and eyes. Low-fat milk is also low in calories, making it a good choice for dieters. Milk may even help promote weight loss, although this use remains under investigation.
Fruit and Vegetable Juices
Fruit and vegetable juices made with 100 percent juice and no added sugars can be healthy drinks when consumed in moderation. While it's always better to get your nutrients through whole foods, juice can be an easy way to get a few more servings of fruits and vegetables every day. Be careful to read the ingredient list to ensure that what you are buying is truly 100 percent juice and not sugar-laden punch. Even 100 percent fruit juices can be high in calories, so don't consume them in excess.
Red Wine
A glass of red wine a day may help protect your heart by increasing the levels of high density lipoprotein, or HDL, in the blood. A compound called resveratrol is probably responsible for boosting this good type of cholesterol, although other antioxidants and flavonoids contained in red wine may contribute to the protective effect as well. However, don't drink more than one or two glasses a day, since the negative effects of alcohol consumption can quickly outweigh any benefit red wine might give you.
Hot Cocoa
If you love chocolate, the news that hot cocoa can be a healthy drink may be particularly good news. Hot cocoa contains about twice the amount of antioxidants in red wine and two to three times more than green tea. Remember, though, that adding sugar or whole-fat dairy creamer to your cocoa can turn this healthy treat into an unhealthy one. Hot cocoa is a good way to get a daily dose of heart-healthy dark chocolate without the saturated fat normally found in a chocolate bar, as long as you limit yourself to one cup a day.
List of the Best Healthy Foods & Drinks to Have
Nonfat Milk
While water represents the best low-calorie drink for routine thirst quenching, 1 cup of milk provides a large amount of the calcium -- 30 percent -- and vitamins A and D that you need daily. According to USDA, most Americans don't get enough calcium because they drink beverages other than milk. Getting your calcium from this food source rather than from a supplement provides the additional vitamins that you might otherwise not get that day.
Fortified Breakfast Cereal
The ratio of good nutrition to fat and calories in low-sugar breakfast cereals is so positive that cereal makes a healthy diet selection for any meal. The USDA encourages choosing more whole-grain food sources for their high natural fiber, a nutrient in which many Americans risk deficiency. Manufacturers also fortify many wheat, oat, corn and rice cereals with additional iron, calcium and essential B vitamins.
Spinach
Cooked spinach illustrates the good nutrition that a single nutrient-dense food can add to a healthy diet. Just 1 cup of spinach contains significant amounts of calcium, iron, potassium, magnesium, vitamin E and dietary fiber to help meet your daily requirements. The American Diabetes Association notes that the calorie and carbohydrate contents of spinach are so low, you can't eat too much.
Berries
Getting the extra fiber you need from food sources adds good nutrition such as vitamins and antioxidants to your diet, the ADA reports. Raspberries, blackberries, strawberries and blueberries provide a wider variety of nutrients than plant-based fiber supplements, which remove nutrients in processing. Unsweetened berries add color and flavor but few calories to meals and snacks.
Soybeans
Cooked soybeans and other dry beans, peas and lentils satisfy many of your dietary needs, supplying high levels of protein, iron, potassium and fiber. The USDA includes them as meat substitutes in healthy diets that seek to limit fat and cholesterol. Soybeans extend their nutritional benefits to soy milk and tofu products.
Salmon
Another way to limit fat and cholesterol while maximizing nutrition is to eat fish instead of meat at least twice per week, as the American Heart Association advises. Fresh or frozen salmon contains beneficial omega-3 fatty acids, protein, iron and other nutrients. Canned pink salmon includes edible bones that boost your calcium levels.
7 herbal teas that will make you healthier
Peppermint tea
Halifax naturopath Colin Huska recommends drinking peppermint tea to relieve the symptoms of abdominal gas and bloating, and to relieve muscle spasms. It’s also good for nausea (without vomiting) and for heating up the body and making it sweat. If indigestion or heartburn are problems, however, then Dixon recommends avoiding peppermint altogether. Peppermint tea can also be made using fresh herbs from the garden—and it's one of the easiest herbs to grow.
Ginger tea
Another great digestive aid, ginger can be used to curb nausea, vomiting or upset stomach due to motion sickness. Make fresh ginger tea by simmering a piece of ginger root on the stove for 10 to 15 minutes—add fresh lemon juice and honey when you have a cold for a powerful germ-fighting combination. Beacon also suggests making tea from powdered ginger to ward off a chill.
Chamomile tea
A gentle calming and sedative tea made from flowers, chamomile tea can be helpful for insomnia. It can also be helpful with digestion after a meal. Huska recommends chamomile in cases of cough and bronchitis, when you have a cold or fever, or as a gargle for inflammation of the mouth. Be sure to steep it well to get all the medicinal benefits.
Rooibos tea
High in vitamin C as well as other minerals, rooibos has all sorts of health benefits. An easy drinking tea, it’s largely grown in South Africa and has been touted for itsantioxidant properties—which may in turn help ward off disease and the signs of aging. It has also been shown to help with common skin concerns, such as eczema.
Lemon balm tea
An easy-to-grow plant, lemon balm is helpful for lifting the spirits. “It’s good for the winter blahs,” says Deacon, “and it can help improve concentration.” She adds that lemon balm is safe for children and may help prevent nightmares when consumed before bed. This herb also makes a refreshing iced tea, and can be flavoured with lemon or maple syrup.
Milk thistle and dandelion tea
When consumed as a tea, milk thistle or dandelion are gentle liver cleansers. “They help the liver to regenerate and function at a higher capacity,” says Huska. “They can also assist in the production of bile, which can help with our digestive process.”
Rosehip tea
Rosehips are the fruit of the rose plant and are one of the best plant sources of vitamin C, which is important for the immune system, skin and tissue health and adrenal function. Consider reaching for rosehip tea next time you need a health boost.
Top 10 Foods and Drinks for Cancer Prevention
1. Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale. These score high for containing many anti-cancer substances, such as isothiocyanates.
2. Globe artichoke for very high levels of salvestrols.
3. Dark greens, such as spinach and romaine lettuce, for their fiber, folate and a wide range of cancer-fighting carotenoids. Other dark colored veggies, too, such as beets and red cabbage.
4. Grapes and red wine, especially for the resveratrol.
5. Legumes: beans, peas and lentils, for the saponins, protease inhibitors and more.
6. Berries, particularly blueberries, for the ellagic acid and anthocyanosides.
7. Flaxseed, especially if you grind it yourself and consume when fresh, for the essential fatty acid alpha-linolenic acid, lignans and other “good fats.”
8. Garlic, onions, scallions, leeks and chives, for many anti-cancer substances including allicin.
9. Green tea, for its anti-cancer catechins, a potent antioxidant.
10. Tomatoes, for the famous flavenoid lycopene.
Healthy Food And Drinks For Men
Men can use green vegetables, fruits, eggs and fish ashealthy food. They can enjoy the healthy drinks like milk shakes, juices and water.
Food is essential and basic need of every human being. One can get ill without taking the proper healthy food and diet. Healthy food and drinks are important for women as well as they are very much important for men’s health. But most of the time men ignore their healthy food and drinks diet as they are very essential for men’s fitness and body muscle mass. Here are some suggestions of healthy food and drinks for men.
Healthy food choices for men
Healthy food for men keeps them younger
There is a long list of healthy food supplements for men. Healthy food actually impairs the health level of men’s body. Vegetables and fruits are very beneficial and they are full of antioxidants. Researchers and doctors suggest taking tomato in your daily diet. They decrease the chances of cancer and cardiovascular disease. Broccoli and green beans are also very healthy food. Broccoli is very effective to decrease the cholesterol level and impacts of allergy related substances. Green beans are very good as a healthy food. They consist of vitamin C, K and manganese and omega 3 fatty acids. Cord fish and fatty fish are also very beneficial for men’s health point of view. Men who eat fish regularly they have very less chances of heart diseases and diabetes. Sea food controls the blood pressure. Eggs and chicken is also very healthy food option for men. Eggs are full of proteins and calories and they improve the blood lipids and control the cholesterol level. Egg yolk is very good for eye sight and hair. Olive oil is the must have food for men’s health. It is healthy food and effective for digestive system and improves the cognitive skills.
Healthy drinks for men
Healthy drinks for men keep them energetic
Water is the first recommended healthy drink for men. There is no alternate of water as it provides volume and smartness. This healthy drink is very good for dehydration, asthma and hyperventilation. Man should drink at least 12 glass of water in a day. Milk is another option as a healthy drink. It is rich in calcium and proteins. It is very good for bones and reduces the chances of osteoporosis. You can drink it in different forms. Desserts, milk shakes are very healthy and tasty. Fresh fruit juices and energy drinks or vitamin enhance waters are also a good source of nutrition and minerals for men’s health. Coffee and green tea are the most useful and healthy drinks for men.
Add healthy food and drinks for men in your daily diet
Have a healthy life with healthy food and drinks
Now you just need to add the essential diet plan in your daily routine. The healthy food will keep you younger for long time, fit and smart. As good health and beauty are synonyms. So follow the healthy food and drinks for men and get beautiful life.
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