Nutritious special foods
Some foods are especially nutritious. The following are some nutritious special foods :
Carrots and beta-carotene
Carrots are high in beta-carotene.
Beta-carotene is a protective antioxidant known to reduce the risk of many kinds of cancer.
Carrots are also a little high on the glycemic index so you should not eat them with abandon.
It is recommended to eat about a third of a raw carrot with most meals.
Tomatoes and lycopene
Tomatoes are high in a carotenoid called lycopene.
Lycopene may help prevent several cancers including prostate cancer, pancreatic cancer and cancers of the gastrointestinal tract.
Tomatoes are also on the pig out freely list.
It is recommended to eat tomatoes with every meal possible. Eat as many as you like, raw or cooked.
Broccoli is one of the most nutritious vegetables.
Broccoli is full of carotenes, flavinoids, vitamins, minerals and especially calcium.
Broccoli can be taken raw, cooked, or boiled fried.
Oranges are high in bioflavinoids, vitamin C and highly absorbable calcium in the form of calcium citrate.
We should not eat more than half a dozen medium size oranges a day because they do contain some natural sugars.
It is recommended to eat half an orange or a whole orange with three or four meals a day.
Selenium is an essential trace mineral which works in combination with vitamin E to enhance the function of the body’s immune system.
The chance of dying of cancer reduced by 50%.
Almonds are high in good fats and vitamin E.
They are also high in calories so you should limit your intake to about 20 almonds a day.
Lutein and red peppers (red capsicum)
Red peppers and greens are both high in an antioxidant called lutein.
Lutein is an essential part of your eye pigment.
A diet high in lutein could reduce the risk of macular degeneration and cataracts.
It is recommended to take a few slices of red peppers (red capsicum) with every meal.
Humans probably evolved eating plenty of berries.
Wild berries are often tart and high in vitamin C and other nutrients.
Nevertheless, our domesticated berries are still high in nutrition, especially antioxidants and make an excellent food source.
Soups make for more easily absorbed nutrition and help fill you up with fewer calories.
The reason is that the main ingredient in soup is water. Water contains no calories and helps the passage of nutrients through your digestive system.
Another advantage of soup is the ingredients you can put in that will boil down into a delicious broth.
Fibre, constipation, bananas and corn
We need to limit our intake of bananas and corn because they are high on the glycemic index.
Take vitamin C and fish oil capsules you should never suffer constipation.
But just as a piece of health advice if you are constipated eat a couple of cobs of corn or a couple of bananas on an empty stomach and you should get relief.
Adding a vigorous dose of vitamin C in water (1000mg to 2000mg), and a capsule or two of fish oil (1000mg each) will also help.
Yoghurt and your intestinal flora
Low fat yoghurt with no added sugar is an excellent source of good bacteria for your digestive system.
Acidophilus and bifidus bacteria are essential for healthy digestion of food and quality yoghurts contain both these allies to your health.
The galactose in yoghurt also helps feed these beneficial bacteria keeping them alive.
The good bacteria in yoghurt may also help reduce the symptoms of various allergies.
We can also consider eating low fat unsweetened yoghurt as a dessert instead of ice cream.
It is recommend eating yoghurt at least three times a week but limit your consumption to around 150g or less a day.
A little added fruit in your unsweetened low fat yoghurt is all right too.
Added berries are especially good.
Arthritis, glucosamine and chondroitin sulphate
Gelatine is one of the essential building blocks for your cartilage, ligaments, tendons and connective tissue.
Many forms of arthritis could be due to insufficient nutrients to build these essential components of our joints.
Gelatine may or may not be absorbed by your body but the major components of gelatine, glucosamine and chondroitin sulphate are readily available at your local health food store.
Many people take a little glucosamine and chondroitin sulphate every week to ensure their joints are getting enough and as a precaution.
Fish oil supplements, plant based omega 3 supplements and adequate magnesium (which you can get in sea minerals) should also help reduce the inflammation of arthritis.
Raw pineapple and bromelain
Raw pineapple contains a natural anti-inflammatory called bromelain.
Pineapple is a little higher on the glycemic index so go easy, just a few pieces at a time.
Foods to limit or avoid altogether
Avoid eating foods high on the glycemic index like potatoes, french fries, white rice, breads, pastries, sweets, doughnuts, breakfast cereals, ice cream, dried fruit and ripe bananas.
Also avoid all deep-fried foods and foods high in trans-fatty acids. Trans fatty acids can be found in nearly all pre packaged foods with vegetable oil on the ingredient list.
Unfortunately bread, pastries and pizza usually contain trans-fatty acids from the hydrogenated vegetable oil used in their manufacture.
Avoid hydrogenated vegetables used in deep frying and in many prepackaged foods.
Drink water not soda (soft drink)
Soda is full of sugar.
When you are thirsty your body is craving water, not soda.
The sugar in one can of soda is enough to send your blood glucose level soaring and consequently shoot up your insulin levels.
Worse still, soda is high in phosphorous which can reduce your body's ability to absorb calcium.
Stick with safe, nutritious water.