Nutrition the super foods that keep you healthy

Get ready to experience a volume of information of the healthiest foods in the world. Here is a list of the top ten super foods that most health experts agree on. You should tell everyone you know about these foods and enjoy them at your next meal. From fruits and vegetables, to whole grains, nuts, beans and legumes, this power-packed nutritional inventory will take you into the best years of your life and beyond. Fruits 1. Cantaloupe Only a quarter of cantaloupe provides almost all the vitamin A needed in one day. Since the beta-carotene in a cantaloupe converts to vitamin A, you get both nutrients at once. These vision-strengthening nutrients may help reduce the risk of developing cataracts. Like an orange, cantaloupe is also an excellent source of vitamin C, which helps our immune system. It is also is a good source of vitamin B6, dietary fiber, folate, niacin, and potassium, which helps maintain good blood sugar levels and metabolism. This pale orange power fruit may help reduce our risk of heart disease, stroke, and cancer. 2. Blueberries These mildly sweet (and sometimes tangy) berries offer a high capacity to destroy free radicals that can cause cancer. Low in calories, they offer antioxidant phytonutrients called anthocyanidins, which enhance the effects of vitamin C. These antioxidants may help prevent cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Vegetables 3: Tomatoes Tomatoes help us fight against heart disease and cancers such as colorectal, prostate, breast, endometrial, lung, and cancer of the pancreas. Tomatoes are also good sources of vitamin C, A, and K. In a 2004 study, it was found that tomato juice alone can help reduce blood clotting. Fresh, organic tomatoes deliver three times as much of the cancer-fighting carotenoid lycopene. Even organic ketchup is better for you than regular ketchup! Look for tomato pastes and sauces that contain the whole tomato (including peels) because you will absorb 75% more lycopene and almost two times the amount of beta-carotene. 4: Sweet Potatoes As an excellent source of vitamin A, C, and manganese, sweet potatoes are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Those who are smokers or prone to second - hand smoke may benefit greatly from this root vegetable that helps protect us against emphysema. For a unique dessert, cube a cooked sweet potato and slice a banana. Then lightly pour maple syrup over the top and add a dash or two of cinnamon. Add chopped walnuts for an even healthier kick. 5: Spinach and Kale A cancer-fighter and cardio-helper, spinach and kale top the list as far as green leafy vegetables are concerned. Much like broccoli, they provide an excellent source of vitamin A and C. Kale is a surprisingly good source of calcium at 25% per cup, boiled. Vitamin K is abundantly found in spinach as well, with almost 200% of the Daily Value available, to help reduce bone loss. Whole Grains 6: Whole Grain Bread, Pasta and Brown Rice Whether it’s bread or pasta, the first thing to check for when purchasing whole grain bread and pasta is to make sure it is 100% whole grain. Remember to check the list of ingredients on the package. For example, look for the exact phrase "whole wheat flour" as one of the first ingredients listed in whole wheat bread. If it’s not listed as such, then it’s not whole grain. Wheat bran is a cancer-fighting grain that also helps us regulate our bowel movements. Brown rice is also a better choice than refined grain (white rice) for the same reason as choosing whole wheat bread. Whole wheat flour or brown rice that turns into white flour or white rice actually destroys between 50-90% of vitamin B3, vitamin B1, vitamin B6, manganese, phosphorus, iron, and all of the dietary fiber and essential fatty acids we need. Even when processed white flour or white rice is "enriched," it is not in the same form as the original unprocessed kind. In fact, 11 nutrients are actually lost and are not replaced during the "enrichment" process! Nuts 7: Walnuts These nuts are packed with omega-3 fats, which is one of the "good" fats. A quarter cup of walnuts would take care of about 90% of the omega-3s needed in one day. Walnuts provide many health benefits including cardiovascular protection, better cognitive function, anti-inflammatory advantages relating to asthma, rheumatoid arthritis, and inflammatory skin diseases like eczema and psoriasis. They can even help against cancer and also support the immune system. Beans and Legumes 8: Black Beans and Lentils While black beans are a good source of fiber that can lower cholesterol, so are lentils. The high fiber content in both black beans and lentils helps to maintain blood sugar levels. Also a fat-free, high quality protein with additional minerals and B-vitamins, black beans and lentils fill you up and don’t expand your waistline. A complete, one-stop source of using a variety of beans and lentils comes easy when you can find a bag of 15-bean mix (includes black beans, lentils, navy, pinto, red, kidney, etc.) at the grocery store. Consider making a delicious soup with the addition of tomatoes, onions, garlic and your favorite spices with this bean mixture. Dairy 9: Skim Milk and Yogurt Skim milk (or low-fat) helps to promote strong bones, offering an excellent source of calcium, vitamin D, and vitamin K. These nutrients help protect colon cells from cancer-causing chemicals, bone loss, migraine headaches, premenstrual symptoms, and childhood obesity. Recent studies also show that overweight adults lose weight, especially around the midsection, when consuming low-fat dairy such as skim milk and yogurt. Yogurt also includes the essential nutrients such as phosphorous and vitamin B2, vitamin B12, vitamin B5, zinc, potassium, and protein. Yogurt’s live bacterial cultures also provide a wealth of health benefits that may help us live longer and strengthen our immune system. Seafood 10: Salmon Salmon is high in protein, low in saturated fat and high in omega-3 fats (the essential fatty acids that are also found in those walnuts mentioned earlier). Salmon is a heart-healthy food and is recommended to eat at least twice a week. When choosing salmon, it’s best to stay away from farm raised and select wild instead. Research studies show that farmed salmon may cause cancer because it may carry high levels of carcinogenic chemicals known as polychlorinated biphenyls (PCBs). Other Green Tea and "Power" Water Although not food per say, the health benefits of these beverages are worthy of mentioning. Green tea has beneficial phytonutrients and lower levels of caffeine than all other teas. The more research studying green tea, the more health benefits are found. A cancer fighter as well, green tea has antioxidant effects that lower risks of bacterial or viral infections to cardiovascular disease, cancer, stroke, periodontal disease, and osteoporosis. Water packed with vitamins and/or naturally sweetened fruit are also the newest trend. Some offer a full day’s supply of vitamin C while others promise no artificial sweeteners with a full, fruity taste. As you can see, the top ten super foods are worth every bite (or sip). Now that you know which foods can help save your life, what’s more important than investing in your health?

Relational nutrition study

Simply, Nutrition is studying the unique relationship between the states of health and disease and diet. Particularly the study of food. Nutrition is so important because lack of neccessary nutrients can allow viruses and diseases to thrive which can lead to illness and even death. Nutrition is mostly based in the middle of the two extremes; that being between prime health and malnutrition. In that middle there is a wide range of diseases that can be caused and prevented due to changes in diet. Scurvy is a common disease that can result from unhealthy diet. It is important to note that it is not just malnutrition that can cause problems, and that excesses and imbalances also play a large role. Trying to understand how specific aspects of diet influence the health of the boy is what the science of nutrition is about. Often times individuals who are having problems with the performance of their body will go to visit an nutrionist. The nutritionist will spend time analyzing the patient's health, diet, daily routine, and more. From the information that they collect they will put together a plan, "diet", which they will give to the patient to follow to help them correct their mistakes in diet, and to get them back on track. Nutritionists often work in coordination with personal trainers, when involved with diet, and muscle problems, to help increase the activity and the overall healthiness of their patient. Living a healthy lifestyle is more about what you eat. It's an entire package: What you eat, How you sleep, The air you breathe, How active you are, etc. Taking steps to improve your lifestyle are actually quite simple. Simple differences like taking an apple over a chocolate bar, or biking over walking, are easy to make and can make the world of a difference!

Suffering from swimsuit aphobia healthy eating and exercise may be just the cure

They say babies are born with only two intrinsic fears: the fear of falling and the fear of loud objects. Especially around this time of year, many women swear there may be one more source of anxiety that scientists simply haven't recognized yet: the fear of trying on, and wearing, a bathing suit. From the pasty skin-enhancing mirrors to the equally unflattering lighting, dressing rooms can liquefy any woman's self-esteem faster than a Popsicle on a hot summer day. But there is hope. Losing post-winter weight through a combination of nutritious eating and physical activity can make putting on a bathing suit manageable-if not downright enjoyable. "As we replace bulkier sweaters and pants with less concealing blouses and shorts, it's natural to feel self-conscious about the extra pounds that may have crept on during the colder months," says Lisa Talamini, RD-Chief Nutritionist and Program Director for Jenny Craig, Inc. "The important thing is to not let this get you down, but to use it as a springboard for making lifestyle changes that can positively impact your health." Just ask Jennifer K., a 33-year-old San Diego woman who lost 42 pounds* on the Jenny Craig program to enjoy more time at the pool and beach with her 2-year-old son, Cooper. "I really wanted to take a swim class but was too embarrassed to put on a bathing suit," says Jennifer. "Since losing weight, I not only look better in a bikini than I did 15 years ago, I have more energy to splash in the water with Cooper and chase him in the sand." Here are a few easy ways to get swimsuit-ready: • Enjoy fresh-picked asparagus, green beans, summer squashes and bright-colored peppers in salads and stir-fry dishes. • Savor the unique sights, sounds and smells of nature while you walk, to feel energized and rejuvenated. • Trade regular soda for diet soda, and mayonnaise for mustard. Small substitutions reap big rewards. • Start out your meal with a salad, bowl of fruit, broth-based soup or whole grain bread to feel satisfied sooner. • If strapped for time, break up your half-hour fitness routine into three 10-minute sessions. • Take a family walk or bike ride around the neighborhood after dinner to burn calories and spend quality time together.