I found this information online and thought I would share.
These 10 foods pack a nutritious punch with vitamins and minerals,
which can help kick your weight loss into gear and fuel your body with the good
stuff.
Blueberries
Loaded with
anti-oxidants, phyto flavonoids and vitamin C, berries may help lower your risk
of heart disease, cancer and act as an anti-inflammatory. Studies have also
shown that blueberries may help with short-term memory loss associated with
brain-ageing. The darker the colour, the more anti-oxidants. Best of all, you
can enjoy berries all year round as frozen are just as good as fresh.
Extra-lean beef
A common nutrient
deficiency in women is iron. Enjoying extra-lean beef in your diet is a
guaranteed iron injection, without excess saturated fat. Iron helps make up
haemoglobin, the oxygen-carrier in the blood. Without enough iron, you can
suffer from fatigue, poor concentration and even increase your body's
susceptibility to colds and infections.
Fresh herbs
Of the 50 foods
highest in anti-oxidants, 13 are fresh herbs and spices. One study at the University of Oslo
in Norway
found oregano had 42 times more anti-oxidants than apples. One tablespoon of
fresh oregano has the same free-radical fighting power as one medium-sized
apple.
Legumes
Legumes, including
chickpeas, kidney beans and black beans are low-GI foods which help regulate
blood sugar and appetite. Black beans are particularly rich in fibre and
nutrients, plus they're almost fat-free. Legumes can aid weight loss as they
fill you up on fewer kilojoules and POINTS values than many meat sources of
protein.
Oats
Not only packed with
fibre, oats are brimming with protein, good fats and vitamins and minerals.
They've been known to help ease the harmful effects of "bad"
cholesterol and reduce blood pressure. Buy natural rolled oats (leave the
sugar-loaded sachets on the shelf) and cook them in the microwave with skim
milk, topped with banana and a drizzle of honey for a super-nutritious
breakfast.
Oranges
Most famously know
for their vitamin C, oranges also contain many phytochemicals thought to lower
the risk of breast cancer, heart disease, and inflammatory conditions in women.
Oranges also
contain potassium, good for water balance between cells and assisting with high
blood pressure.
Raw nuts
Each nut contains its
own unique profile of phytochemicals, types of fatty acids, and amounts of
fibre. Most nuts contain monounsaturated fat, which may help lower
"bad" cholesterol. Remember to watch your portions as it's easy to
eat too many.
Spinach
Popeye wasn't right
about the iron content of spinach, as the form of iron in spinach is not as
absorbable as animal sources. However, he was getting a great daily dose of B
vitamin folate. Spinach is one of nature's best sources of folate, which helps
prevent birth defects and may lower the risk of heart disease, dementia and
even colon cancer.
Tomatoes
Tomatoes are well
known for their high amounts of lycopene, which is considered a potential agent
for prevention of some types of cancer. But this tasty fruit also packs other
anti-oxidants, too, including betacarotene, vitamin E, and vitamin C. Tomatoes
are truly one of nature's superfoods!
Yoghurt
Our digestive
system needs a healthy amount of "good" bacteria in the digestive
tract. One way we can assist good bacteria is by boosting probiotic intake.
Look for low-fat yoghurt with active cultures such as acidophilus, but keep an
eye on the sugar content. Yoghurt is also rich in protein, making it a filling
snack.
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