Green
Tea
When you think of good-for-you beverages, water
immediately comes to mind, but there are others worth adding to your diet.
"Some drinks have tremendous health benefits, from relieving minor
ailments like indigestion to protecting against serious ones like osteoporosis,"
says Dan Nadeau, MD, medical director of Exeter Hospital's HealthReach
Diabetes, Endocrinology, and Nutrition Center in Exeter, New Hampshire. Here,
eight healthy drinks that are packed with disease-fighting nutrients. Now
that's easy to swallow.
The Benefit: Helps reduce risk of osteoporosis, cancer, heart disease,
and cavities. Green tea contains a rich concentration of flavonoids and
polyphenols, natural antioxidants that may protect cells from carcinogens
(cancer-causing substances) and inhibit tumor growth by helping to neutralize
free radicals in the body. The tea's antioxidants may also guard against heart
disease by relaxing blood vessels, inhibiting the formation of blood clots that
trigger heart attacks and strokes. Green tea also contains fluoride, which
strengthens teeth; the flavonoids may build up bones as well, reducing the risk
of osteoporosis and tooth decay.
Mint Tea
The
Benefit: Eases cramps and helps ward off
indigestion. "Mint is an antispasmodic, so it can relax muscles, which
combats stiffness and aches," says Susan Lark, MD, author of The Chemistry of Success (Bay Books, 1999). It also aids in
digestion by promoting the movement of food through the digestive tract.
One Percent
Reduced-Fat Milk
The
Benefit: Curbs cravings and helps protect against
osteoporosis. Because it has the components of a healthy meal -- carbohydrates,
protein, and a little fat -- you absorb it slowly and stay full longer, says
Molly Pelzer, RD, a nutrition educator in Tipton, Iowa. It also stabilizes
blood sugar, so you're less susceptible to cravings. Milk is the ideal source
of calcium, because it contains vitamin D, which is needed for maximum calcium
absorption. It may also help your body stop storing fat. In a recent study,
women who consumed three to four servings of low-fat dairy foods (milk being
one) lost nearly twice as much weight as those who took in lower amounts.
"The calcium causes your body's cells to burn the fat instead of holding
on to it," says Pelzer. "This makes it easier to reach and maintain
your goal weight."
Soy Milk
The
Benefit: Lowers risk of heart disease. Soy milk
contains soluble fiber and soy protein, which lowers LDL (bad) cholesterol
levels and triglycerides, reducing the risk of cardiovascular disease. If you're drinking it instead
of cow's milk, buy soy milk fortified with calcium and vitamins A and D. One
caveat: Soy contains phytoestrogens, which may be linked to an increased risk
of breast cancer.
Talk to your doctor about drinking soy milk if you have a family history of the
disease or have had it yourself.
Hot
Chocolate
The
Benefit: Improves mood and may help protect against
heart disease. Chocolate increases the production of the neurotransmitter
serotonin, which is responsible for regulating mood. (Low levels of serotonin
have been associated with depression.) Cocoa is also rich in polyphenols,
plant-derived antioxidants that may protect cells against oxidative damage that
can lower HDL (good) cholesterol levels, possibly putting you at higher risk
for a heart attack.
Low-Sodium
Tomato Juice
The
Benefit: May protect against numerous cancers.
Processed tomato products are the richest source of the antioxidant lycopene,
which has been associated with a reduced risk of lung and stomach cancer,
as well as pancreatic, colorectal, esophageal, oral, breast, and cervical cancers. Lycopene also
appears to protect the lungs and heart against oxidative damage, helping to ward
off cardiovascular disease.
Cranberry
Juice
The
Benefit: Helps prevent gum disease. Research
suggests that the same antibacterial properties present in cranberry juice that
fight off urinary tract infections may also protect against periodontal
disease. Experts theorize that a component of the juice called nondialysable
material (NDM) inhibits bacteria from sticking to the gums. Many nutritionists
are wary of fruit juices because of their sugar content, so limit your intake
to no more than one glass (6 to 8 ounces) daily. "Make sure the label says
100 percent juice, not 'juice drink' or 'cocktail,'" suggests Heidi
Reichenberger, RD, a spokesperson for the American Dietetic Association. You
can find this type of juice in health-food stores and some supermarkets.
Orange Juice
The
Benefit: May ward off cataracts, cancers, and birth
defects and boost immunity. An excellent source of vitamin C, orange juice is
also a potent antioxidant that may protect against a variety of diseases
including cataracts (a clouding of the eye's lens that can lead to blindness)
and lung cancer. Vitamin C may prevent oxidative damage that can cause cells to
become cancerous, and it improves immune-cell functioning, enabling your body
to fight off infections more efficiently. And it's a good source of folate,
which protects against neural-tube defects in fetuses. To get the extra benefit
of bone protection, try some calcium-fortified orange juice.
0 comments:
Post a Comment