Top ten health foods (My 50th Blog)

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Experts lists some of the common foods that can keep you in pink of health

We all want to be healthy, don’t we? But do we know what to eat in order to achieve this? Chennai Times comes up with ten everyday health foods which are guaranteed to get you fighting fit!

TOMATO

The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half, if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fibre. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

RAISINS

The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. Half a cup of raisins has 218 calories,0 fat and 3 grams of fibre. Sprinkle raisins on your morning oatmeal or bran cereal — women, consider this especially during your period.

LEMONS/LIMES

The Power: They contain limonene, furocoumarins and vitamin C, all of which help prevent cancer. One wedge has 2 calories, 0 fat and 0 fibre. Buy a few of each and squeeze over salads, fish, beans and vegetables, for a fat free flavour.

ONIONS

The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants).Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fibre. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

GINGER

The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh ginger root has only 1 calorie, 0 fat and 0 fibre. Peel the tough brown skin and slice or grate into a stir-fry.

SPINACH

The Power: Lutein and zeaxanthin—help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of ageing. One cup has 7 calories, 0 fat and 1 gram of fibre. Add raw leaves to a salad or sauté with a little olive oil and garlic.

GARLIC

The Power: The sulphur compounds that give garlic its pungent flavour can also lower LDL (bad) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fibre. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

PEANUTS

The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated ‘good’ fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fibre. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick-me-up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent.

SKIM MILK

The Power: Riboflavin (Vitamin B2) is important for good vision and along with vitamin A, might help improve the condition of eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fibre.

CRAB

The Power: It is a great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories,1 gram of fat, 0 fibre. Buy it canned and make your own crab cakes.

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