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[http://www.officialsanantonio.com/dir/insertpage_6.htm]
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Live
Longer If You Eat These 14 Foods? |
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They're
ordinary items that are probably in
your refrigerator or kitchen pantry
right now: beans, blueberries,
broccoli, oats, oranges, pumpkin,
soy, spinach, green or black tea,
tomatoes, turkey, walnuts, wild
salmon, and yogurt.
But these may not be ordinary
foods at all. They may be so
special, they've earned the title
"superfoods." That's the
word from Steven G. Pratt, author of
"SuperFoods Rx: Fourteen Foods
That Will Change Your Life."
His premise is that these
vitamin-packed goodies have
superpowers when it comes to keeping
us healthy, improving our
well-being, and helping us to live
longer provided we do our part by
eating them regularly, reports The
Rocky Mountain News.
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Here
are the 14 "superfoods"
and the superpowers they bestow that
are outlined in "SuperFoods
Rx":
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Beans
They lower
cholesterol, fight heart
disease, stabilize blood
sugar, reduce obesity, lessen cancer
risk, and relieve hypertension.
--Eat four 1/2-cup servings a week.
Don't like beans? Substitute green
beans, sugar snap peas, green peas,
or chick peas instead.
Blueberries
They lower the risk of heart
disease and cancer and help
maintain youthful, healthy skin.
--Eat 1 to 2 cups a day. When they
aren't in season, eat cranberries,
raspberries, strawberries, cherries,
currants, and purple grapes.
Broccoli
It boosts your immune system,
reduces the incidence of cataracts,
builds bones, and fights birth
defects and heart
disease.
--Eat 1/2 to 1 cup a day. Can't
stand broccoli? Eat brussels
sprouts, red and green cabbage,
cauliflower, bok choy, and kale.
Oats
Oats lower
cholesterol, reduce the risk
of heart
disease and diabetes,
and are high in fiber and protein.
--Eat five to seven servings a week.
Don't want it that often? Try wheat
germ, brown rice, barley, wheat,
buckwheat, rye, millet, and quinoa.
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Oranges
They support heart health while
preventing cancer, stroke, diabetes,
and other chronic ailments.
--Eat one a day. Want more variety?
Try lemons, grapefruit, kumquats,
tangerines, or limes.
Pumpkin
It's not just for pie. Pumpkin
lowers the risk of various cancers,
while it promotes youthful, healthy
skin.
--Eat 1/2 cup a day. Want an
alternative? Try carrots, carrots,
butternut squash, sweet potatoes,
and orange bell peppers.
Soy
It prevents heart
disease, cancer, and osteoporosis,
as well as relieves menopausal and
menstrual symptoms.
--Eat at least 15 grams daily. Don't
like soy? Try tofu, soymilk, soy
nuts, edamame, or miso.
Spinach
Popeye was on to something! Spinach
lowers the risk of cardiovascular
diseases, a variety of cancers,
age-related macular degeneration,
and cataracts.
--Eat 1 cup of steamed spinach or 2
cups of raw spinach a day. Don't
like it? Then eat kale, collards,
Swiss chard, bok choy, romaine
lettuce, mustard, or turnip greens.
Tea (Black or green)
Besides soothing the soul, tea
boosts the immune system, helps
prevent cancer and osteoporosis,
lowers stroke risk, and promotes
cardiovascular health.
--Drink at least one cup a day.
Tomatoes
They lower cancer risk, increase
your skin's sun-protection factor,
and play a role in preventing
cataracts and age-related macular
degeneration.
--Eat one tomato a day. Don't like
them? Try watermelon, persimmons, or
pink grapefruit instead.
Turkey (skinless breast)
It's not just for Thanksgiving.
Turkey is not only the perfect
healthy low-fat protein, but also
builds a strong immune system.
--Eat three or four 3-ounce servings
a week. Want something else?
Skinless chicken breast is a great
alternative.
Walnuts
How nutty is this? Walnuts reduce
the risk of heart
disease, diabetes,
and cancer.
--Eat 1 ounce five times a week.
Other options include almonds,
pistachios, sesame seeds, peanuts,
pumpkin and sunflower seeds,
macadamia nuts, pecans, hazelnuts,
and cashews.
Wild salmon
It lowers risk of heart
disease and cancer.
--Eat it two to four times a week.
Don't like salmon? Go for Alaskan
halibut, canned albacore tuna,
sardines, herring, trout, sea bass,
or clams.
Yogurt
In addition to being a great source
of protein and calcium, yogurt
promotes strong bones and a healthy
heart.
--Eat 2 cups a day. Want something
else? Try kefir.
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