Thursday, March 28, 2024

The top Nutritious foods you should be eating

Date:

Share post:

by

Nakiah Thomas-Edwards

The importance of eating nutritious food all the time to avoid long-term illness cannot be underscored.

It often may be

It often may be

difficult based on the reality of the costs of (organic) healthy foods and the meagre budgets of the majority of the population, but there are some foods which, if consumed regularly, can help maintain a generally healthy body.

heaLthy body.

Here are some of the top superfoods that we must eat all the time to ensure

ongoing good health: Here are some of the top superfoods that we must eat all the time to ensure ongoing good health:

1. Garlic – it’s cheap and can be used in a wide variety of dishes, or on its own – think roasted garlic with hummus, or meats and fish. Scientists now know that most of the health benefits of garlic are caused by the sulfur compounds formed when a garlic clove is chopped, crushed or chewed. Perhaps the most famous of those is known as allicin. However, allicin is an unstable compound that is only briefly present in fresh garlic after it’s been cut or crushed. The sulfur compounds from garlic enter the body from the digestive tract and travel all over the body, where it exerts its potent biological effects.

Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and s-allyl cysteine. Garlic contains few calories: One clove (3 grams) of raw garlic contains:

• Manganese: 2% of the Daily Value (DV)

• Vitamin B6: 2% of the DV

• Vitamin C: 1% of the DV

• Selenium: 1% of the DV

• Fibre: 0.06 grams

• Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1 This comes with 4.5 calories, 0.2 grams of protein and one gram of carbs.

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything you need. Heavy consumption of garlic has been shown to improve blood pressure. And in some cases supplements may be as effective as regular medication for reducing total and LDL cholesterol. Garlic has shown in one study to slightly reduce lead toxicity. And it also appears to have some benefits for bone health in increasing estrogen levels in females. More studies are however needed to determine degree of benefit.

2. Blueberries

These berries are one great superfood for weight loss in particular, but they also can help reduce heart attack, reduce DNA damage, and lower blood pressure.

There is growing evidence that eating fruits rich in anthocyanins, like blueberries, can aid in reduced risk of heart attacks. This small berry is low in calories but very high in fibre, and vitamins C and K. Of all the really wellliked fruits and vegetables, this one has the highest antioxidant capacity, with flavonoid being the compound with the greatest impact. Several studies have shown that blueberries and their juice contribute to the reduction in damage to the DNA that is the leading cause of

ageing and cancer. The antioxidants in the berries benefit brain function and delays mental decline. Regular eating of blueberries or consumption of the berry juice can lower blood pressure. Studies have also shown that blueberries have an anti-diabetes effect, improving insulin sensitivity and lowering blood sugar levels.

3. Broccoli

Another superfood must-have is broccoli, which is a very rich source of many vitamins, minerals and fibre.

Broccoli’s high nutrient content makes it a giant food.

One cup ( 91 grams) of raw broccoli contains:

• Carbs: 6 grams

• Protein: 2.6 gram

• Fat: 0.3 grams

• Fibre: 2.4 grams

• Vitamin C: 135% of the RDI

• Vitamin A: 11% of the RDI

• Vitamin K: 116% of the RDI

• Vitamin B9 (Folate): 14% of the RDI

• Potassium: 8% of the RDI

• Phosphorus: 6% of the RDI

• Selenium: 3% of the RDI Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles. Different cooking methods may also affect the nutrient composition, but cooked or raw, it is an excellent source of vitamin C, the nutrient most commonly associated with strengthening the immune system.

Just half a cup (78 grams) of cooked broccoli provides 84% of the reference daily intake (RDI)— more than one-half orange has.

RDI be eaten cooked or raw – both are perfectly healthy but provide Different but cooked

excellent C,

nutrient many antioxidants support healthy cells and

Broccoli contains many potent antioxidants that support healthy cells and tissues throughout the body. Several studies have shown that cruciferous vegetables,such as broccoli, may have a cancer-preventative effect, though more research is needed. Eating broccoli may lower blood sugar and improve diabetic control. This is most likely related to its antioxidant and high fibre content.

Research also indicate that broccoli may help reduce various risk factors associated with heart disease, and could help prevent heart tissue damage. The fibre content in broccoli aids bowel regularity and healthy gut bacteria., Many of the nutrients in broccoli – including calcium, vitamin K and phosphorus are necessary for maintaining healthy bones. Additionally, early research shows that some antioxidants in broccoli may prevent certain joint disorders; and it also contains nutrients vital for certain aspects of foetal development, like folate.

So,don’t try to save money in one way and then have to spend it on

nutrients in broccoli – including calcium, vitamin K are necessary for healthy bones. Additionally, shows that some in broccoli may prevent joint disorders; and it also nutrients vitaL for certain foetal development, Like don’t save money in one then have to spend it on bills….cure yourself now the best foods for your

medical bills….cure yourself now by eating the best foods for your body.

Sources of information for this article – healthline.com and gousto.co.uk

for article – healthline.com and

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Related articles

Barbadians reminded to file taxes online as filing season starts

The Barbados Revenue Authority (the BRA) is advising that tax filing season for 2023 begins on April 1 this...

Minister Abrahams’ statement on Ismail Patel’s passing

Below is the full statement by Minister of Home Affairs and Information, Wilfred Abrahams: I was saddened to...

Water bills for March to include February charges

A few weeks ago, the Barbados Water Authority (BWA) informed customers in parts of Christ Church and St....

BWA making a connection at the Bridgetown Port

The Barbados Water Authority (BWA) informs businesses near The Shallow Draft at the Bridgetown Port that the BWA...