Benefits Of Functional Foods
Omega-3s that contain antioxidants can be as good tasting as they are good for you.
Eating plenty of seafood...
Using olive oil in place of butter...
Eating at least 5 portions of fruits and veggies a day...
all are solid suggestions that take advantage of so called functional foods.
Functional foods bring benefits beyond basic nutrition and are also thought to reduce the risk of dangerous diseases while promoting health.
Experts tend to agree that those who eat plant-based diets are among the healthiest in the world.
Many scientists are supporting a concept known as food synergy - which is concerned with how nutrients in foods interact - might be the reason why a balanced diet full of fruits and veggies is so helpful to the body.
As a result, research is less focused on a single nutrient or a group of nutrients, with more emphasis on the workings of a plant based, balanced diet full of compounds and nutrients working together.
To extract the most goodness from any functional food...
- Buy produce picked when fully ripe with maximum color - indicating flavonoids.
- Steam your veggies so you don't lose nutrients in the cooking water.
- Eat fish 1 to 2 times a week, especially cold water fish.
- Consume fat-soluble antioxidants such as lycopene, vitamin A and vitamin E along with a little olive oil so your body is able to absorb the helpful nutrients.
And then there's this.
A remarkable 2006 study on how fish affects health showed that a modest consumption of fish cut the chances of death by 36% for a heart attack.
So eating fish one or two times a week is going to give you a better benefit compared to other food for heart health.
The benefits appear to be most effective when you take in two specific omega-3 fats found in oily fish like salmon and herring - EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) And don't worry about the mercury reportedly in fish.
For most of us, the omega-3 fats are far more beneficial, than any risk of danger from the mercury.
If you're concerned, stay within the FDA suggested maximum of 12 ounces of fish a week.
For Albacore tuna a maximum of 6 ounces each week is suggested.
Omega-3s are also found in walnuts, flaxseed and canola oil.
These good for you plant based fats come with alpha linolenic acid (ALA) that may have heart healthy benefits.
To gain the most from a balanced, healthy diet, you need to eat a large number of different fruits and veggies of all colors...
think foods like leafy greens, broccoli, tomatoes, watermelon, cauliflower, berries, carrots and peppers.
Drinks can include tea, coffee and a moderate amount of red wine, as they all have antioxidants that protect cells from free radicals that you're exposed to due to natural processes as well as pollutants found in the environment.
And speaking of benefits, experts agree that it's best to eat functional foods to get nutrients, instead of taking a supplement.
A 2007 report from the American Institute of Cancer Research suggests not using supplements for protection against cancer.
There have actually been studies on beta-carotene (the precursor to vitamin A) and vitamin E suggesting that too much can raise your risk of death.
If you have questions on functional foods, ask your doctor, or schedule time with a registered dietician to create an eating plan that's right for your unique situation.
Eating plenty of seafood...
Using olive oil in place of butter...
Eating at least 5 portions of fruits and veggies a day...
all are solid suggestions that take advantage of so called functional foods.
Functional foods bring benefits beyond basic nutrition and are also thought to reduce the risk of dangerous diseases while promoting health.
Experts tend to agree that those who eat plant-based diets are among the healthiest in the world.
Many scientists are supporting a concept known as food synergy - which is concerned with how nutrients in foods interact - might be the reason why a balanced diet full of fruits and veggies is so helpful to the body.
As a result, research is less focused on a single nutrient or a group of nutrients, with more emphasis on the workings of a plant based, balanced diet full of compounds and nutrients working together.
To extract the most goodness from any functional food...
- Buy produce picked when fully ripe with maximum color - indicating flavonoids.
- Steam your veggies so you don't lose nutrients in the cooking water.
- Eat fish 1 to 2 times a week, especially cold water fish.
- Consume fat-soluble antioxidants such as lycopene, vitamin A and vitamin E along with a little olive oil so your body is able to absorb the helpful nutrients.
And then there's this.
A remarkable 2006 study on how fish affects health showed that a modest consumption of fish cut the chances of death by 36% for a heart attack.
So eating fish one or two times a week is going to give you a better benefit compared to other food for heart health.
The benefits appear to be most effective when you take in two specific omega-3 fats found in oily fish like salmon and herring - EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) And don't worry about the mercury reportedly in fish.
For most of us, the omega-3 fats are far more beneficial, than any risk of danger from the mercury.
If you're concerned, stay within the FDA suggested maximum of 12 ounces of fish a week.
For Albacore tuna a maximum of 6 ounces each week is suggested.
Omega-3s are also found in walnuts, flaxseed and canola oil.
These good for you plant based fats come with alpha linolenic acid (ALA) that may have heart healthy benefits.
To gain the most from a balanced, healthy diet, you need to eat a large number of different fruits and veggies of all colors...
think foods like leafy greens, broccoli, tomatoes, watermelon, cauliflower, berries, carrots and peppers.
Drinks can include tea, coffee and a moderate amount of red wine, as they all have antioxidants that protect cells from free radicals that you're exposed to due to natural processes as well as pollutants found in the environment.
And speaking of benefits, experts agree that it's best to eat functional foods to get nutrients, instead of taking a supplement.
A 2007 report from the American Institute of Cancer Research suggests not using supplements for protection against cancer.
There have actually been studies on beta-carotene (the precursor to vitamin A) and vitamin E suggesting that too much can raise your risk of death.
If you have questions on functional foods, ask your doctor, or schedule time with a registered dietician to create an eating plan that's right for your unique situation.
Source...