8. Sweet potatoes. Although most Americans eat sweet potatoes once a year (and only when they are swimming in butter and brown sugar), sweet potatoes are one of the few starchy vegetables that deserve a regular seat at your dinner table. Loaded with beta carotene, vitamin C, fiber, and folate, sweet potatoes are an excellent option for the carbohydrate component of a meal. Tip: Try seasoning a sweet potato with apple juice, cinnamon, cloves, nutmeg, and a bit of honey for a twist on the classic candied sweet potato.
9. Tea. Although nutritionists may debate over which is healthier, black or green – one thing is certain – the health benefits of tea are not to be ignored. Both types of tea contain high amounts of catechins – antioxidants that are good for the liver, enhance immunity, lower cholesterol, and protect against a variety of illnesses. (Green tea contains more catechins than black, but both are considered good sources.) Green tea also contains polyphenols that protect against inflammatory disease, heart disease, stroke, and cancer. Tip: Make your own tea latte: Let a green or black tea bag steep for 3-4 minutes, add heated soy milk, cinnamon, cloves, nutmeg, honey, and enjoy!
10. Brazil Nuts. Isn’t it nice that we don’t have to be afraid of the nut bowl anymore? Ever since the fat-free craze of the eighties and nineties nuts have been on the black list of foods. But crack’em open! Brazil nuts provide calcium, phosphorus, fiber, and are one of the richest sources of selenium, a mineral that boosts your immunity and protects against cancer. Selenium also increases the effectiveness of vitamin E and is good for the skin. Tip: Buy nuts raw and store them in the refrigerator to prevent them from spoiling.
11. Pumpkin Seeds. Pumpkin Seeds, another source of essential fatty acids, also supply a hefty amount of zinc and fiber. They also contain phytosterols, substances that enhance immunity and protect against heart disease as well as colon, breast, and prostate cancers. Tip: For maximum benefit combine a handful of pumpkin seeds, dried organic cranberries, sunflower seeds, almonds, walnuts, and chocolate chips for an afternoon pick-me-up. The protein and fat will keep you running through the afternoon doldrums.
12. Ginger. For centuries, ginger has been used for nausea, morning sickness, indigestion, and other stomach maladies. It may also help lower blood pressure, reduce cholesterol, and increase circulation. Ginger also contains beta-carotene, capsaicin (an antioxidant that lowers triglycerides and LDL cholesterol), and curcumin (a very powerful antioxidant that inhibits tumor growth). Tip: Ginger is wonderful grated into a stirfry or added to tea. Candied ginger can be added to muffins and breads to add depth and a little heat to your baked goods.
13. Lentils. Lentils, a member of the legume family, deliver more protein than any other plant-based food. Although all legumes (which includes all types of beans) have high amounts of fiber, B vitamins, calcium, iron, folic acid, zinc, potassium, and magnesium, lentils also contain high amounts of phytochemicals like protease inhibitors which slow tumor growth, phytosterols which protect against cancer, and isoflavones which also protect you against breast and ovarian cancer. Tip: If beans make you bloated, slowly add them to your diet. Gas and bloating symptoms should diminish as your body gets used to the added fiber. If this doesn’t work, try adding sea vegetables to your recipes to help decrease these symptoms.
14. Soy. Soybeans are one of the only plant-foods that provide a complete source of protein. Recent studies have shown that consuming twenty-five grams of soy per day decreases your risk of heart disease and lowers your cholesterol and blood pressure. Soybeans contain several phytochemicals essential to your youthful diet: genistein, an isoflavone which helps protect against cancer, and daidzein, another isoflavone that is similar to estrogen and may help prevent osteoporosis. Tip: Substitute tofu for part of the cheese in your lasagna recipe for a creamy, healthful addition to your meal. I promise “he” won’t know the difference!
15. Turmeric. Turmeric – the spice that is responsible for the yellow hue in Thai, Indian, and other Asian foods – is frequently used by herbalists for easing pain and inflammation as well as for liver problems. Turmeric contains high amounts of the antioxidant, curcumin, and another antioxidant, capsaicin, which helps lower LDL cholesterol and also protects DNA from oxidative damage. Tip: Add turmeric to your stirfry or rice for an ethnic twist. Jennifer Workman, M.S., R.D., author of Stop Your Cravings (The Free Press, 2002) and the founder of The Balanced Approach, a nutrition program that integrates Western medicine and Ayurveda, suggests gargling with 1/2 teaspoon turmeric, 1/2 teaspoon sea salt, a splash of lemon juice, and four ounces of warm water to soothe a sore throat. (For more information on The Balanced Approach visit www.thebalancedapproach.com.)
16. Pink grapefruit. Pink grapefruit acts as an anti-inflammatory, immune system booster, and may help protect against heart disease. The pith contains flavonoids which may prevent varicose veins. Eat a variety of citrus fruits to gain the most antioxidants from this beneficial family. Tip: Grapefruit juice is a wonderful treat but may interfere with certain prescription drugs, so talk to your doctor before you enjoy.
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