The food on your plate has the power to brighten your mood, ward off weight gain, heal your muscles, help prevent cancer, and more as long as you choose the right foods says a famous nutritionist. Here are some of the power foods shared from the author of Eat to Beat and Heart-Smart Moves:
For Dull Hair
Avocado. Avocado is excellent for keeping skin supple and healthy. For maintaining glossy hair eat a lot of avocados.
Oyster. It provides you your daily need for zinc, which supports hair growth and helps keep follicles healthy.
Organic Chicken. One boneless, skinless breast has a lot of protein, the building block of hair cells.
Lemon. The high level of Vitamin C in lemon means they are vital for healthy skin. It is a good source of bioflavonoids, particularly important in preventing varicose veins.
Melon. Has beta carotene and lycopene that help block the effect of UV light. Eating a melon produce this vitamins that make them less prone to premature aging.
Bell Pepper. A study in the American Journal of Clinical Nutrition shows that women who eat bell pepper were 11 percent less likely to have wrinkles than those who consumed fewer. Bell pepper contains vitamin C. Adding vitamin C to your diet could subtract years from your looks.
Carrots. Beta Carotene in carrots prevent cancers of the breast, colon, bladder stomach, esophagus, cervix and lungs.
Cabbage. This cruciferous veggies that include broccoli as well appear to prevent lung, colon and breast cancer. According to a medical doctor, cruciferous vegetables help your body process estrogens in a way that might lower the risk.
Cauliflower. The folic acid in cauliflower may help prevent cervical cancer. It has been proven to reduce incidence of certain birth defects of the skin if taken by pregnant women at the time of the conception.
PMS Power Foods
Soy. A study in the British Journal of Nutrition reveals that women who ate 30 grams of soy daily had reduction in PMS- related headaches and cramps. The phytoestrogens in soy may help regulate the estrogen. Choose whole sources as soy milk and tofu.
Skim Milk. Go for skim milk to prevent PMS.
Heart Healthy Foods
Almonds. Almonds contains Niacin that helps to prevent heart attacks. It lowers the total cholesterol and the LDL (Bad cholesterol).
Peanuts. A study from the Harvard School of Public Health in Boston reveals that women with risk factor for the heart disease who ate 1 oz unsalted peanuts five times a week where 44 percent less likely to develop heart disease than were those who eat less. They are rich in vitamin E, which may help reduce the inflammation associated with heart disease.
Whole Grains. Get three grain servings a day from high-fiber cereal, whole-wheat bread, brown rice, whole-wheat pasta or oats. Another study in the Journal of the American Medical Association noted that women who ate at least two servings of whole grains daily cut their cardiovascular disease risk by 51 percent.
Cocoa Powder. Poly phenols in cocoa power appears to reduce inflammation that can otherwise lead to hardened arteries says a researcher. A study reveal that people who drank cocoa milk daily lowered their heart disease risk more than those who drank plain milk. Just stir 2 tbs plain cocoa powder in hot water and that's it.
Fish. Mackerel, salmon and trout are loaded with omega-3s. It help prevent the deadliest cases of heart diseases. Omega-3s is powerful fatty acids that inhibit the formation of blood clots and may show the accumulation of artery-clogging plague.
Tomato. Tomato contains lycopene, an antioxidant that protects against heart disease. Your body can absorb more lycopene from cooked or processed tomatoes like those found in tomato sauce or ketchup.
Olive Oil. Drizzle olive oil in your veggies for bigger blood pressure benefits. A study at Johns Hopkins University in Baltimore reported that people who consumed about 20 percent of their daily total calories from monounsaturated fats found in olive oil reduced their diastolic BP by 9 points and their systolic pressure by 5 points.
Asparagus. Dark green veggies like asparagus are flush with folate. A study in the Journal of the American Medical association noted that women who got 1,000 micrograms of the nutrient daily from food or supplements were up to 46 percent less likely to develop high blood pressure.
Low Fat Dairy. Take low fat yogurt, milk and low fat cheese. A study in the Journal Hypertension reveal that women who consumed three or more servings of low fat dairy had a lower risk for high-blood pressure.
Dark Chocolate Stress. Indulge! According to a study published in the Journal of Proteome Research, people who ate 1.5 oz dark chocolate daily had lower levels of the stress hormone cortisol than those who didn't eat the sweet. Eating chocolate can alter moods by directly producing a feeling of relief from distressing mood states due to poly phenols in it as reveal by researchers.
McLaughlin, Leah, "Eat to Beat", Self April 10
Leader, Melinda, "Heart-Smart Moves", Women's Journal 1 May 04