"The Top 20 Foods for Life" as defined by Women's Weekly.
This is a limited edited extract from "101 Foods That Could Save Your Life" by David Grotto that was printed in Women's Weekly in their Healthy Eating pages
I have found over the years of the wife taking this magazine some interesting articles, and this is another of them.
1 Almonds
A small handful (about 23 almonds) has 160 calories and is a good source of protein and fibre.
Eat them because...
- Research shows that people who added 84g (about three handfuls) of almonds a day to a low-calorie diet lost more weight than those on a low-fat, low-calorie diet alone.
2 Apples
Eat every part of the apple but the core - almost half of the vitamin C content is just underneath the skin and over two-thirds of the fibre and almost all the antioxidants are in the peel.
Eat them because...
- According to research, just two apples a day may help prevent heart disease.
- Overweight women who added three apples a day to their low-fat diet lost more weight than those who didn't.
3 Avocados
Avocados are packed with vitamins and minerals, and contain more potassium (which may reduce blood pressure) than any other fresh fruit. They are also a rich source of the plant chemical lutein, which helps fight diseases of the eye.
Eat them because...
- A cream containing vitamin B12 and avocado oil kept psoriasis outbreaks at bay for longer.
- Patients with high cholesterol on a diet high in avocado for seven days showed a significant decrease in LDL ("bad") cholesterol and a significant increase in HDL ("good") cholesterol. .
4 Bananas
Good source of vitamins C, B6 and fibre, and an excellent source of potassium.
Eat them because...
- Bananas contain compounds called protease inhibitors that help destroy harmful bacteria such as H. pylori, believed to be responsible for many stomach ulcers.
- In one study, women who ate bananas four to six times a week reduced their risk of kidney cancer by 50 per cent.
5 Beans
They are the richest source of protein and fibre compared to any other vegetable.
Eat them because...
- Years of large studies link bean consumption to better heart health.
- Eating beans is linked to a reduced risk of breast cancer in postmenopausal women.
- Start by eating small amounts (eg, 25g a day). Your body will adjust and you'll be less windy in no time.
6 Broccoli
Excellent source of vitamin C. Good source of beta-carotene (helps maintain healthy skin) and folic acid (helps form healthy red blood cells).
Eat it because...
- In one study, broccoli sprouts, containing sulphur-containing compounds, such as sulphoraphane glucosinolates, stopped the growth of breast and prostate cancer cells.
7 Eggs
The quality of egg protein is the highest of any whole food product, second only to human breast milk. Eggs contain vitamin B12 (helps make red blood cells) and are one of the rare sources of natural vitamin D (helps regulate calcium).
Eat them because...
- Eggs can reduce the risk of cataracts and macular degeneration.
8 Ginger
A rich source of antioxidants (vitamins A, C and E that remove harmful chemicals � free radicals � from the body).
Eat it because...
- Two double-blind studies showed that ginger helped to prevent travel sickness.
- People with osteoarthritis who consumed ginger extract experienced a much greater reduction in knee pain.
9 Grapefruit
Excellent source of vitamin C.
Eat it because...
- One trial showed that bleeding associated with gum disease was significantly reduced after drinking grapefruit juice.
- People who ate half a fresh grapefruit before meals for 12 weeks lost a significant amount of weight. Note: Grapefruit juice interferes with the absorption of some prescription medicines, so check with your doctor or pharmacist.
10 Kiwi fruit
It has more vitamin C than any other fruit, as well as being high in fibre, potassium and vitamin E.
Eat it because...
- A University of Oslo study found that kiwi fruit made red blood cells less "sticky". Kiwi is an excellent source of lutein and zeaxanthin, phytochemicals (plant chemicals) found in the human eye. Recent studies indicate that diets rich in lutein may protect against cataracts.
11 Oats
Oats contain healthy amounts of vitamins B and E, as well as fibre.
Eat them because...
- Men and women experienced a significant reduction in blood pressure when oats were added to their diet.
- Beginning the day with a bowl of porridge can help you maintain a healthy weight.
12 Onions
Onions contain quercetin (a powerful antioxidant) and are an excellent source of fibre, vitamin C and folate.
Eat them because...
- The National Cancer Institute has found that onions have a modest level of cancer-protective activity.
- Allyl sulphides in onions decrease the tendency of blood clots to form, significantly lowering total LDL ("bad") cholesterol levels.
13 Pears
One medium-sized pear contains as much vitamin C and potassium as 125ml(4f1 oz) of orange juice, as well as fibre and antioxidants.
Eat them because...
- One study in Singapore found a link between dietary fibre from fruit, like pears, and a reduced risk of lung disease.
- After 12 weeks on a diet high in fruits, such as pears and apples, women in a study found that it helped them lose an average of 1.5kg � there was also a significant decrease in blood glucose and cholesterol.
14 Potatoes
A medium-sized potato contains nearly half the daily recommended intake of vitamin C. With the skin on, a medium potato has more potassium than a banana.
Eat them because...
- Potassium and low-sodium content in potatoes may reduce the risk of high blood pressure.
15 Pumpkin
A good source of fibre and other nutrients. Pumpkin seeds have omega-3 fats and phytosterols (plant fats).
Eat it because...
- A long-term Japanese study found that frequent consumption of pumpkin was associated with a decreased risk of four types of cancer � gastric, breast, colorectal and lung.
- Diets high in omega-3 fatty acids, such as those in pumpkin seeds, may be beneficial to asthma sufferers.
16 Rice, brown
It is the least allergenic grain � which is why it is often the first solid food offered to babies. It is rich in antioxidants and important nutrients and has five times the fibre of white rice. The germ provides vitamin E.
Eat it because...
- Brown rice contains plant lignins (a phytoestrogen � plant oestrogen) that can protect against breast and other hormone-dependent cancers, as well as heart disease.
17 Salmon
A rich source of omega-3 fatty acids � necessary for proper brain functioning and healthy cardiovascular system � as well as ether nutrients.
Eat it because...
- Fatty fish, such as salmon, reduces the risk of cancer, heart attack, stroke and diabetes.
- Omega-3 fats in salmon have also been shown to improve heart health, and fight depression, asthma and cancer.
18 Tomatoes
Tomatoes are rich in vitamin C and potassium and lycopene, a potent antioxidant; more abundant when the tomatoes are cooked.
Eat them because...
- Higher tomato consumption showed a significantly reduced risk of ovarian cancer and a protective effect against colorectal cancer.
19 Walnuts
They have the highest level of omega-3 fats compared to any other nut. They're also a good source of B vitamins and minerals.
Eat them because...
- 45g of walnuts a day, as part of a low-fat, low-cholesterol diet, may reduce heart disease.
- Walnuts contain melatonin, a hormone which promotes restful sleep.
- Although they are high in fat, they've not been found to cause weight gain.
20 Yogurt
Yogurt reigns supreme for calcium! It also contains bacteria that produce lactic acid - beneficial for boosting the immune system and enhancing intestinal-tract health.
Eat it because...
- In research, yogurt improved the HDL/LDL cholesterol ratios for 33 women who consumed it for four weeks.
- Volunteers infected with H. pylori bacteria given yogurt twice daily for six weeks found that the H. pylori was effectively suppressed.
Plus we've added a bit of spice...
Turmeric
Curcumin is a phytochemical (plant substance) in turmeric that has strong antioxidant properties.
Eat it because...
- Older people who ate curry (with turmeric as a main ingredient) once a month scored better on tests to measure cognitive function.
- In the lab, researchers found that curcumin helps make Taxol (a chemotherapy drug used for some cancers) less toxic and more effective.
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