from RemedyEzine
I also receive this magazine in the mail via a free subscription from startsampling.com---good article--kate
Superfoods of the Year
By Elizabeth Somer, M.A., R.D.
MediZine's Healthy Living First Quarter 2008
You know about whole grains, fruits and vegetables, good fats and bad fats, and fiber-rich foods such as beans. But what’s great in ’08? How about bacteria, a “hot” vitamin, a very special fat and a new look at a popular snack.
Probiotics
These health-enhancing microorganisms in yogurt and fermented dairy products may help ward off a wide variety of ills, from diarrhea to cancer. Look for items whose labels state they contain live and active cultures. To maintain a healthy digestive tract culture, eat yogurt several times a week.
Vitamin D
Yes, it’s for strong bones. But this vitamin may also help prevent or treat muscle weakness, gum disease, diabetes, insulin resistance, arthritis, multiple sclerosis, hypertension and certain cancers. “It’s definitely the ‘hot’ new vitamin,” says Jeffrey Blumberg, Ph.D., professor of nutrition in the Friedman School of Nutrition Science and Policy at Tufts University in Boston.
Choose a multi with 400 to 600 IU, eat fish such as salmon, and go for vitamin D-fortified foods such as milk and some cereals. Too much D, however, can be toxic over time, so keep your total daily intake under 2000 IU.
The Omega-3 Fatty Acid DHA
All omega-3s are good for the heart, but this particular one may also improve mood, mental function and vision, and lower risk for certain cancers, dementia and Alzheimer’s disease. It’s found in fatty fish (but not flaxseed, walnuts or soy) and in foods fortified with a contaminant-free, algae-based DHA. Shoot for two weekly servings of fatty fish (salmon, herring, mackerel, sardines) or at least 200 milligrams daily from supplements or fortified foods.
Nuts
Snacking on a small handful of nuts several times a week could help cut your heart disease risk by as much as 39 percent, and lower your cancer and diabetes risk. When eaten in the context of a calorie-controlled diet, nuts' heart-healthy fats may even help with weight loss, says Kathy McManus, M.S., R.D., of Brigham and Women’s Hospital in Boston. Try having an ounce of nuts instead of pretzels, dip carrots in peanut butter, toss nuts into cereal or salad or mix them into your rice.
Curry Power
Curry powder contains substances that may help the brain get rid of amyloid plaques, which are associated with Alzheimer’s disease, according to early research from the Greater Los Angeles Veteran’s Affairs Medical Center. The compounds may also boost immunity.
Vitamin Corner: Selenium
What is it? A trace mineral that works with vitamin E to protect cells and tissues from damage
Why we need it: Low intake has been linked to higher risk of some cancers, heart disease, rheumatoid arthritis, immune suppression, depression, thyroid problems and birth defects.
What’s the recommended daily intake? For adults, it’s 55 micrograms (mcg), but women should get 60 mcg during pregnancy and 70 mcg during lactation. Selenium can be toxic in daily amounts above 400 mcg.
Sources: Veggies and whole grains are the main source, but the amount depends on the selenium content of the soil in which a plant is grown. Other sources are extra-lean meat, seafood and nuts. Boost intake with:
Tuna on whole wheat bread
Roasted turkey with brown rice
Oatmeal with chopped walnuts
About the Author
Elizabeth Somer, M.A., R.D., author of 10 Habits That Mess Up a Woman’s Diet and Age-Proof Your Body, is editor in chief of Nutrition Alert, a newsletter that summarizes nutrition research.
--------------------------------------------------------------------------------
© 2008 MediZine LLC
Superfoods of the Year
By Elizabeth Somer, M.A., R.D.
MediZine's Healthy Living First Quarter 2008
You know about whole grains, fruits and vegetables, good fats and bad fats, and fiber-rich foods such as beans. But what’s great in ’08? How about bacteria, a “hot” vitamin, a very special fat and a new look at a popular snack.
Probiotics
These health-enhancing microorganisms in yogurt and fermented dairy products may help ward off a wide variety of ills, from diarrhea to cancer. Look for items whose labels state they contain live and active cultures. To maintain a healthy digestive tract culture, eat yogurt several times a week.
Vitamin D
Yes, it’s for strong bones. But this vitamin may also help prevent or treat muscle weakness, gum disease, diabetes, insulin resistance, arthritis, multiple sclerosis, hypertension and certain cancers. “It’s definitely the ‘hot’ new vitamin,” says Jeffrey Blumberg, Ph.D., professor of nutrition in the Friedman School of Nutrition Science and Policy at Tufts University in Boston.
Choose a multi with 400 to 600 IU, eat fish such as salmon, and go for vitamin D-fortified foods such as milk and some cereals. Too much D, however, can be toxic over time, so keep your total daily intake under 2000 IU.
The Omega-3 Fatty Acid DHA
All omega-3s are good for the heart, but this particular one may also improve mood, mental function and vision, and lower risk for certain cancers, dementia and Alzheimer’s disease. It’s found in fatty fish (but not flaxseed, walnuts or soy) and in foods fortified with a contaminant-free, algae-based DHA. Shoot for two weekly servings of fatty fish (salmon, herring, mackerel, sardines) or at least 200 milligrams daily from supplements or fortified foods.
Nuts
Snacking on a small handful of nuts several times a week could help cut your heart disease risk by as much as 39 percent, and lower your cancer and diabetes risk. When eaten in the context of a calorie-controlled diet, nuts' heart-healthy fats may even help with weight loss, says Kathy McManus, M.S., R.D., of Brigham and Women’s Hospital in Boston. Try having an ounce of nuts instead of pretzels, dip carrots in peanut butter, toss nuts into cereal or salad or mix them into your rice.
Curry Power
Curry powder contains substances that may help the brain get rid of amyloid plaques, which are associated with Alzheimer’s disease, according to early research from the Greater Los Angeles Veteran’s Affairs Medical Center. The compounds may also boost immunity.
Vitamin Corner: Selenium
What is it? A trace mineral that works with vitamin E to protect cells and tissues from damage
Why we need it: Low intake has been linked to higher risk of some cancers, heart disease, rheumatoid arthritis, immune suppression, depression, thyroid problems and birth defects.
What’s the recommended daily intake? For adults, it’s 55 micrograms (mcg), but women should get 60 mcg during pregnancy and 70 mcg during lactation. Selenium can be toxic in daily amounts above 400 mcg.
Sources: Veggies and whole grains are the main source, but the amount depends on the selenium content of the soil in which a plant is grown. Other sources are extra-lean meat, seafood and nuts. Boost intake with:
Tuna on whole wheat bread
Roasted turkey with brown rice
Oatmeal with chopped walnuts
About the Author
Elizabeth Somer, M.A., R.D., author of 10 Habits That Mess Up a Woman’s Diet and Age-Proof Your Body, is editor in chief of Nutrition Alert, a newsletter that summarizes nutrition research.
--------------------------------------------------------------------------------
© 2008 MediZine LLC
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