Sunday, October 15, 2006

Top 20 foods

I was thinking about antioxidants and vitamins and so-called "super-foods" for some reason today, and that reminded me of a newspaper article from last year, which listed the 20 Healthiest Foods. For some reason, I copied it at the time, so here's the list:

1. Avocado - vitamin E, B6, panthothenic acid and of course EFAs.

2. Berries - Vitamin C, fibre (the little seeds you don't notice you're eating), vitamin E, folate, antioxidants.

3. Rosemary - anti-clotting properties, antioxidants and anti-cancer properties as well. Plus, as Hamlet knew, it's good for your memory.

4. Oysters - Zinc (a dozen contains about 10 times as much as a biggish steak), iron and iodine.

5. Garlic - helps control blood pressure and cholesterol, may reduce the risk of cancer.

6. Asian greens - fibre, Victamin C, beta carotene, folate, antioxidants. Some also have quite a bit of calcium.

7. Tomatoes - vitamin C and lycopene (good for all sorts of stuff, including prostate health).

8. Nuts - protein, fibre, zinc, iron, calcium, vitamin E, most of the B vitamins, EFAs and arginine. Seem to lower blood cholesterol too.

9. Broccoli - Vitamins C, E, folate and beta carotene, potassium, iron, fibre. Plus sulphoraphane, which appears to protect against cancer.

10. Oats - protects against heart disease, full of soluble fibre, and also helps protect against bowel cancer.

11. Oranges - vitamin C, beta carotene, bioflavonoids.

12. Extra virgin olive oil - helps reduce blood pressure and prevent blood clots. Also has 35 antioxidants.

13. Wheatgerm - Vitamin E, most of the Bs, iron, zinc, manganese, magnesium, potassium and EFAs. Protects against heart diease, diabetes and some cancers.

14. Muesli - not the fatty commercial ones, you need to preferably make your own. Contains protein, vitamins, minerals, EFAs and fibre.

15. Chickpeas - protein, EFAs, fibre, vitamin E, all the Bs except B12, iron, zinc and calcium. And if you sprout them you get vitamin C too.

16. Salmon - Omega-3s, protein, iodine.

17. Sourdough bread - it has to be the real thing though, not the ones with sourdough flavouring.

18. Mangoes - vitamins A, C, folate and fibre, antioxidants

19. Tofu - protein, B vitamins, potassium, iron and calcium, plus isoflavones. Protects against heart disease and possibly some cancers.

20. Yoghurt - must contain live bacteria. Good source of calcium, protein, possibly prevents food poisoning bacteria or cancer cells getting a toehold.

So there you go. What are you doing still sitting there? You should be shopping....

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