blueberries

Today’s Health Tip ~ What Foods Should You Eat Daily or Often?

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Most Important Foods to Eat Often for Good Health

  1. Salmon. This oily fish, known for its bright pink color, is rich not only in healthy protein but also in omega-3 fatty acids, which benefit both your heart and your brain. It also provides you with bone-building vitamin D. Still, serving up salmon every day would be a stretch for most people. Aim instead to eat it at least once a week to reap the health benefits, says Fung.
  2. Brussels sprouts. These crunchy little green balls, which look like mini-cabbages, are nutrient-dense and low in calories — only 28 in half a cup. They offer up a well-rounded group of vitamins, including vitamin A, vitamin C, vitamin K, potassium, and folate. Like other cruciferous vegetables, Brussels sprouts feature bioactive compounds, such as antioxidants, which are chemicals that help prevent cell damage inside your body. . . . You can reduce the bitterness of Brussels sprouts by roasting them with a spritz of olive oil. Add some chopped nuts to the top for a little extra crunch and flavor (as well as extra benefits; see below).
  3. Blueberries. These dark-colored little berries are high in antioxidants, particularly vitamin C, says Fung. Weighing in at 56 calories for 100 grams, blueberries also offer up a good dose of vitamin A and fiber. While most grocery stores will stock blueberries year-round, feel free to substitute another dark-colored fruit — like pomegranates or cherries — if blueberries aren’t in season. Or for some variety, swirl up some frozen blueberries, which taste good at any time of year, with plain yogurt (see below) to make a smoothie.
  4. Nuts. Crunchy and satisfying, nuts not only are filling but also provide an infusion of healthy oils, protein, and vitamin E. Choose any type of nuts: almonds, walnuts, even peanuts (technically a legume), or grab a handful of mixed nuts. Just make sure they’re unsalted.. But keep in mind these are a high-calorie treat. Depending on the type of nut you choose, an ounce can ring in at 200 calories or more — so limit daily intake to a sprinkling to get the benefits without packing on any extra pounds.
  5. Plain yogurt. This creamy treat gives you a dose of probiotics, which are healthy bacteria that help keep your gut working properly and contribute to better overall health. Yogurt is a nutrient-rich food that fuels your body with protein, calcium, magnesium, vitamin B12, and some key fatty acids that your body needs to stay healthy. And if you choose a high-protein yogurt, it can keep you feeling full, which may help you trim your waistline. . . . Plain yogurt too tart? Toss in some blueberries for added sweetness, says Fung, or add nuts for some crunch.

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Today’s Health Tip ~ DYK the Power of Plant-Based Foods?

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Plant-based foods contain !100,000 disease-preventing nutrients, such as phytochemicals, bioflavonoids, carotenoids, retinols, isoflavones, genistein, lycopene, polyphenols, sulforaphanes, and so on. They are also low in disease-promoting constituents such as saturated fats, trans fatty acids, dietary cholesterol, and sugar. For example, blueberries contain phytochemicals called anthocyanins that may improve memory. Tomatoes are rich in lycopene, an antioxidant that may help reduce the risk for coronary artery disease, breast cancer, lung cancer, and prostate cancer. Ginger contains a compound called gingerol that may lower blood pressure and increase circulation. Pomegranates are rich in phytochemicals that may help prevent prostate cancer by reducing deoxyribonucleic acid damage and may increase myocardial perfusion in those with ischemic heart disease. Kale contains luting, an antioxidant that protects against macular degeneration. Studies are showing that although isolated vitamins may not be beneficial, plant-based foods that contain these vitamins often are protective. For example, “-carotene supplements were found to increase the risk for lung cancer in smokers, whereas foods such as carrots that are rich in “-carotene were found to lower the risk. (author: Dean Onrush)

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Today’s Health Tip ~ What Foods Will Protect Your Skin from Sun Damage?

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6 Sun-Protection Foods to Turn Your Skin Into an Anti-Wrinkle Fortress

  1. Blueberries – Blueberries are rich in powerful antioxidants that fight off free radicals that can damage skin due to sun exposure and stress. Blueberries are even more powerful if they’re a wild variety. They’re also a very good source of vitamin C, which can help prevent wrinkles from a day on the beach.
  2. Watermelon – Tomatoes are known for containing lycopene, an antioxidant responsible for tomatoes’ red color. But watermelons actually contain far more. Lycopene absorbs both UVA and UVB radiation, although it may take several weeks for the skin to become more photoprotective due to its turnover rate.After a few weeks of daily, juicy watermelon consumption (not too hard to manage in the hot weather!), lycopene can eventually act as a natural sunblock
  3. Nuts & Seeds – Walnuts, hemp seeds, chia seeds, and flax all contain omega-3 essential fatty acids. Fish and eggs are also great sources of this clean, skin-loving fat. Our bodies can’t make omega-3s, so it’s essential that we get them from our diet. What do omega-3s do for your skin? They help maintain your skin’s integrity and are anti-inflammatory, too. Omega-3s also help your body naturally cope with the effects of spending a little too much time in the sun.
  4. Carrots & Leafy Greens – Eating a variety of foods rich in vitamin A makes getting the daily quota a little easier. Carrots and leafy greens like kale and spinach are great beta carotene-packed additions to your meals, even breakfast smoothies. In particular, leafy greens are high in the antioxidants lutein and zeaxanthin. These have been foundto protect against wrinkling, sun damage, and even skin cancer.
  5. Green Tea – In a 2010 study, researchers found that green tea consumption led to fewer tumors induced by UV light in mice. This was due to a flavanol contained in both green and black tea known as EGCG. Another animal study on green tea found that it reduced skin damage from UVA light and protected against the decrease of collagen. Collagen is our body’s most abundant protein. It gives skin its integrity and firmness.
  6. Cauliflower – When it comes to veggies and fruits, a general health rule to live and shop by is to gravitate toward more vibrantly colored eats. This is because they’re likely to have more antioxidants. But don’t let cauliflower’s pale florets fool you. This cruciferous veggie is the exception to the rule. Cauliflower contains potent antioxidants that help fight off oxidative stress from free radicals. On top of this perk, cauliflower is also a naturally sun-protective food thanks to histidine. This alpha-amino acid stimulates the production of urocanic acid, which absorbs UV radiation.

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