Foods to change your life

6 January 2012

They say you are what you eat so here are 14 foods that can change your shape, improve health and hold back the years.

They say you are what you eat so here are 14 foods that can change your shape, improve health and hold back the years.

  1. Blueberries
    Packed full of antioxidant power to combat free radicals, improve cardiovascular health, fight cancer and keep the wrinkles at bay. New research shows can help cognitively by boosting memory.
     
  2. Tomatoes
    The lycopene content in tomatoes makes them a great all round disease fighter. With its cancer fighting properties and heart disease it is a powerful fruit with the ability to ward off some of the worst know diseases. So whether you get yours from juice, sauces, raw or ketchup there are plenty of options to include in your diet and reap the full health benefits.
     
  3. Salmon
    All fish is a great source of quality protein but oily fish such as salmon also contains omega 3 fats which reduce blood clots and inflammation. People that regularly eat oily fish have shown to dramatically reduce their risk of a heart attack. It is also great for the brain and is known to combat feelings of depression, anxiety and protect against the onset of dementia.
     
  4. Beans
    The bean should not be underestimated for demonstrating impressive health benefits…. they are good for your heart , can lower cholesterol and blood pressure.. may ease the symptoms of menopause amongst others. Beans are also a great source of fibre which regulates the colon, prevents and cures constipation and other bowel problems.
     
  5. Soy
    Benefits include promoting heart health, healthy bones, preventing cancer and alleviating menopausal symptoms. Soy products contain good sources of protein, include all the essential amino acids and are a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega 3 fatty acids and fiber. Soy milk is a good alternative to dairy or try a soy protein shake.
     
  6. Spinach
    Heralded by some as the number one belly fat buster spinach is a nutrition superstar! It is an excellent source of iron & vitamin C, packed with antioxidants and fibre. It fights heart disease and cancer too. If you want a salad that fills you up try swapping your leaves to spinach!
     
  7. Tea
    The nations favourite drink also offers us anti-allergy, anti-inflammatory properties that has been linked to heart health, cancer and stroke prevention, and lowered blood pressure.
     
  8. Yoghurt
    A great snack food and a good source of calcium. The prebiotics and probiotics in yoghurt are a great way to top up healthy bacteria which promotes gastrointestinal health.
     
  9. Brazil Nuts
    Nuts in general are packed with essential vitamins, minerals and fiber. Recent studies suggest you could help reduce heart disease and satisfy food cravings by eating a small handful of nuts four times a week. Brazil nuts are one of the few good sources of selenium which may help protect against depression, Alzheimer's disease and cancer.
     
  10. Broccoli
    A great source of vitamin c and folic acid. Increasing folic acid in your diet is a major benefit in preventing heart disease. Broccoli is also high in calcium. Several studies have linked calcium to weight loss. It is a powerful source of antioxidants and phytochemicals which fights cancer and other diseases.
     
  11. Oranges
    Famous for its vitamin c content but also has a number of other vital cancer fighting phytochemicals and 60 flavonoids. Consumption of oranges reduces the risk of a range of cancers, including those of the stomach, mouth, oesophagus and larynx, by up to a massive 50 per cent and may reduce risk of stroke by 20 per cent. They are loaded with vitamin C, beta-carotene, cryptoxanthin and lutein, which give you natural sun protection and prevent you from sunburn and skin cancer.
     
  12. Turkey
    It's not just for Christmas! Turkey is a wonderful source of lean protein and mood boosting nutrients like selenium along with a rich array of others which help with heart health and valuable in lowering the risk of cancer. It is one of the leanest meat protein sources on the planet and very low in calories (lose the skin)!
     
  13. Pumpkin
    High in fibre and low in calories. The key nutrient that boosts pumpkin to the top of the SuperFoods list is it contains one of the highest levels of carotenoids which function as antioxidants and help beat the effects of aging. Carotenoids are linked to a host of health- promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers and heart disease. In a landmark Nurses’ Health Study, women with the highest concentrations of carotenes in their diets had the lowest risk of breast cancer.
     
  14. Oats
    Oats are low in calories, high in fibre and protein. The cholesterol lowering power of oats translates to a reduced risk of heart disease. Among its other benefits is the ability to help control your blood sugar levels with fibre. Not only is the fibre in oats good for your heart, but it will keep you feeling fuller longer — an easy way to avoid overeating. However it is not just enough to say porridge fills and comforts an empty stomach as it is also in recent years been hailed as nature's own Viagra. Apparently oats also release the testosterone that governs the sexual drive in men and women. So now we know what "getting you oats" meant all along! ;-)