Healthy "Super" Foods and Herbs
We all know the importance of eating healthy foods. Since we were children our parents nagged for us to eat our vegetables so we would grow up big and strong, but did you know there are other reasons to eat healthy? Some foods contain antioxidants and other things that can help our body do things like lower cholesterol, lower our blood pressure, strengthen our immune system and even raise our mood. Read Innovative Improvements full article to find some healthy food changes.
Dark Chocolate-Most of us don't think of chocolate as a plant-based food, but it is. Chocolate is made from the seeds of the Theobroma cacao tree. These seeds, also known as cocoa beans, are exceptionally rich in flavonoids, which are natural antioxidants thought to help protect against cardiovascular disease.. Ample research suggests that the flavonols in dark chocolate increase cerebral blood flow, which in turn may trigger the creation of new blood vessels and brain cells. And a new study showed that older adults performed better on cognitive tests after eating small portions of dark chocolate. Although more research is needed to confirm this one, a new study showed that regular dark chocolate eaters who had heart disease were less likely to die following a heart attack compared with the people who didn't treat themselves to dark chocolate. In a recent study involving men and women with high blood pressure, those who ate 3 1/2 ounces of dark chocolate every day for 15 days experienced a drop in both systolic and diastolic blood pressure. Evidence suggests that eating a small amount of dark chocolate every day may increase "good" HDL cholesterol while decreasing "bad" LDL cholesterol. When choosing chocolate remember that dark chocolate is also rich in calories and to only eat a small amount. An ounce or two is a sensible serving. Choose dark chocolate with a cocoa content of at least 70% and avoid any chocolate that has palm or coconut oils or any oil that has been hydrogenated or partially hydrogenated.
Teas- Researchers think that catechins in green tea might blast tummy fat by acting on enzymes that influence the body's calorie- and fat-burning mechanisms. And catechins and caffeine together may boost the body's metabolism. Brew up a pot of tea the next time friends visit and you can all enjoy these extra benefits as well. The EGCG and ECG found in green tea are powerful flavonoids known as catechins. Seems these particular catechins may help fight inflammation, as well as some of the underlying mechanisms at work in both osteoarthritis and rheumatoid arthritis. People in Japan and China have long touted black tea's blood sugar benefits. And now, researchers are taking a look at the components of black tea that may play a role. When researchers extracted the polysaccharides in black tea and examined their effects on a cellular level, something interesting happened. The black tea polysaccharides exhibited blood sugar stabilizing properties -- even more so than the polysaccharides in both green and oolong teas. Researchers suspect there may be something unique about the chemical composition of black tea polysaccharides that boosts their blood sugar benefits.
Omega3 Fatty Acids- Omega 3 fatty acids are poly-unsaturated fatty acids. Studies show that a diet rich in omega 3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol). Omega 3 fatty acids may also act as an anticoagulant to prevent blood from clotting. Several other studies also suggest that these fatty acids may help lower high blood pressure. All fish contain omega 3 fatty acids, but they are more concentrated in fatty fish such as mackerel, salmon, sardines and herring. The American Heart Association recommends eating fish at least 2 times a week.
Broccoli, cabbage, and cauliflower- Broccoli, cabbage and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli.Garlic- Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.
Cinnamon- Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol. In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections. Cinnamon also has an anti-clotting effect on the blood. In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells. In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month. When added to food, cinnamon inhibits bacterial growth and food spoilage, making it a natural food preservative. One study found that smelling cinnamon boosts cognitive function and memory. (cont.)----->
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