We have all heard about so-called superfoods – like blueberries and broccoli -that have high levels of nutrients and healthful phytochemicals. Here are some of the less known foods that are loaded with health benefits and that can jazz up meals.
TROUT ~ Whilst salmon gets all the publicity, trout is also a fatty fish full of omega 3. These good fats have been linked to a reduced risk of heart disease, rheumatoid arthritis, dementia and other inflammatory conditions. Trout is just as easily prepared as salmon.
One delicious recipe combines the juice of 3 lemons with 3 tablespoons of olive oil and a quarter cup of chopped parsley and ground pepper to taste. Dip trout fillets into the mixture and bake in the oven at 400F for about 15 mins
GOJI BERRY~ Dried goji berries are popular in Australia and Asia as a slightly tangy sweet snack. goji berries are high in antioxidants and drinking 4oz of the berry juice for 30 days significantly reduce free radicals in the blood. Munch them as a snack or add them to baked goods.
Note. If you are taking blood thinners such as warfarin check with your doctor before eating Goji berries
CRANBERRIES ~ super good for you. Cranberries contain proanthocyanidins compounds that prevent infection-causing bacteria from adhering to tissues in the urinary track, thus helping to prevent UTI’s
CINNAMON~ enhances the metabolism of glucose and cholesterol and thus may provide protection from type 2 diabetes and cardiovascular disease. Adding cinnamon to rice pudding significantly decreased post elevations of blood sugar.
PARSLEY ~ One tablespoon of fresh parsley provides more than half of the daily recommended value of Vitamin K. It’s also rich in Vitamin A, Lutein and zeaxanthin (which promotes eye health) and provides natures most concentrated source of flavonoids (plant pigment that provide health benefits) Add fresh chopped parsley to soups, stews salads and pastas. It’s a main ingredient in the Mediterranean cracked wheat dish tabouli.
BEANS – PULSES
More than 100 types of beans are grown worldwide and offer similar nutritional advantages. However, some varieties standout.
Red Beans not only have more antioxidants than blueberries but are also a good source of iron.
Kidney Beans are also rich in antioxidants and are a good source of fiber.
Pinto Beans have been shown to reduce markers for heart disease including total cholesterol when one half cup was consumed daily for eight weeks according to research
Lima Beans are a good source of potassium and have been shown to reduce blood glucose levels.
Navy Beans are also a good source of potassium as well as calcium and magnesium.
Black beans are also another excellent source of antioxidants
Soya Beans have higher – quality protein and it closely matches that of eggs meat and milk.
Not soya beans are the richest source of isoflavones – Phytochemicals with estrogen like properties
Although research findings have been mixed there are some concerns that high intake of isoflavones may promote the growth of pre-cancerous cells.