Haven't we had all those feelings - depression and bloatedness after stuffing your face with yet another slice of triple-layer chocolate mousse cake? Or that choked-up feeling from all that red meat from last night's BBQ? If you don't feel rotten, I know I do! Oxidation is a natural process that occurs when a substance combines with oxygen - like the browning of sliced apples or the rusting of metal. The same goes for your body although you can't see it. In fact, many scientists believe that many conditions associated with againg may be linked to poor antioxidant protection.
Radical, Man!
Your body protects itself from oxidation or free radical damage with antioxidants, which essentially neutralises free radicals before they attack healthy cells. By far, vitamins C and E, beta-carotene, and selenium have been identified as antioxidants. In addition, many flavonoids and carotenes found in fruits and vegetables function as antioxidants and can protect against damaging free redicals. While there has yet to be solid proof that antioxidants definitely protect against, or cure any disease, growing evidence strongly suggests that antioxidants have the power to prevent cancer, coronary heart disease and cataracts etc. What better reason do we need to load up on antioxidants when research has shown that antioxidant vitamins may improve immune system function and, get this - even delay some of the effects of ageing!
Broccoli
Why eat it? Ounce for ounce, boiled broccoli has more vitamin C than an orange and as much calcium as a glass of milk. One medium spear has three times more fiber than a slice of wheat bran bread. Broccoli is also one of the richest sources of vitamin A.
Antioxidant maximiser Microwaving broccoli is the best way to preserve their vitamin C. Steaming came in second followed by boiling, which reduced the vitamin C to half of the microwaved veggie.
Almonds
Why eat it? Each ounce of almonds contains 35% of your daily requirement of the antioxidant vitamin E, six grams of protein and no cholesterol. Almonds are also an excellent source of magnesium and offer calcium, fibre, vitamin B, folate and phosphorus.
Antioxidant maximiser Freshness guarantees the vitamin E level in your almonds. Su buy the nuts in sealed packages when possible. Smell the almonds to be sure that they're fresh and sweet - beware of any musty or rancid odour.
Carrot
Why eat it? Carrots are a great source of fibre, potassium, and vitamins A and C. Vitamin A is important for maintaining good eyesight, especially at night when it helps our eyes adjust to the dark. Vitamin A also helps fight infection, keeps skin and hair healthy, and supports bone growth and maintenance.
Antioxidant Maximiser Lightly cooked carrots (as in stir-frying) frees up more of the beat-carotene they contain. Do not overcook them as they lose their nutrients easily.
Green Tea
Why drink it? Green tea increases alpha-brain waves, the brain waves associated with a relaxed feeling of well-being. Theanine found in green tea has also been shown to decrease blood pressure, improve learning ability and memory and reduce the stimulatory effects of caffeine.
Antioxidant Maximiser Once tea is brewed, it should be consumed or refrigerated. Left uncovered, it can lose its antioxidant concentration; it can also become a good place for unwanted bacteria to grow. Drink tea without cream or milk as its antioxidant properties will be lessened.
Chocolate
Why eat it Chocolate is claimed to contain a variety of compounds which can act as mild antidepressants, increase alertness, decrease fatigue, and bring about calming and euphoric effects.
Antioxidant Maximiser Chocolate will keep for several months at room temperature if it is well wrapped and kept away from heat or moisture. Do not freeze chocolate as this inteferes with the composition of the cocoa butter and causes the chocolate to crumble.
Labels: antioxidants, bloatedness, choked-up feeling, depression, free radicals
Chocoholics rejoice 'cos there are new reasons to indulge in cocoa
MYTH #1: Chocolate is all sugar and have no nutritional value.
Fact: Believe it or not, chocolate does have nutrients which are essential for your health. That's right, chocolate contains minerals like zinc, iron and magnesium which your body needs to function. But that doesn't give you the excuse to stuff your face with a block a day! The nutrients are present in small amounts and you'll need to eat enough chocolate to make you sick to the stomach to meet your daily requirements. But if you have a weakness for milk chocolate, you're in luck! Milk chocolate has up to five times more calcium than dark chocolate because of its milk content. Again, indulge in moderation, exercise regularly, and you'll be fine.
MYTH #2: Chocolate makes you fat.
Fact: Let's all hold hands and celebrate because eating chocolate doesn't make you fat! Take the Americans for example; they have the highest mean body mass index in the western world (read: they're the fattest nation!) but they eat only half the amount of chocolate as the Swiss. It is the amount of food you eat and your level of activity that determines your stauts on the weighing scale. If you eat a chocolate bar every day, consider walking from your room to the fridge exercise, and hate having to break out into a sweat, the news is, you're bound to get fat. So don't go blame it on chocolate!
MYTH #3: Chocolate is only good for after meals.
Fact: Not true! Chocolate contains carbohydrates, which makes it excellent as a high-energy snack. There's more. Indulge in that chocolate treat before exercising and you could lessen the pain and aches you usually get after a workout. That is because chocolate is believed to stimulate the release of endorphins in the body. These are natural chemicals that block pain and generate feelings of euphoria. So if you're into outdoor activities such as hiking, cycling and rock-climbing, throw a chocolate bar into your knapsack before you go.
MYTH #4: Chocolate is not a part of healthy living.
Fact: Remember how people used to think that wines were bad for you until recent studies indicated otherwise? The same goes for chocolare. Cocoa, the base compound of chocolate, contains significant amounts of anti-oxidants. What they do for you is prevent the build-up of fatty deposits in coronary arteries. In fact, American studies found that 40g of milk chocolate contains as many anti-oxidants as a glass of red wine.
MYTH #5: Chocolate gives you pimples.
Fact: How many times have we been told not to eat chocolate if we wanted a clear complexion? Well, you can indulge with clear conscience because chocolate does not give you zits. The underlying cause of pimples is hormones, not food. Sebaceous glands secrete an oily substance which naturally flows to the surface of the skin. When this flow is blocked, the oil accumulates to form a pimple. Amazingly, this is not a new discovery but one which was made 30 years ago.
Labels: antioxidants, chocoholics, coca indulgence, high-energy snacks, nutritional value
They play an important part in your diet
Having lived abroad in a continental country for a number of years, I cannot help but realise how blessed we are living in the tropics. When it comes to fruits and vegetables, we're spoilt for choice. There are just too many colors and shapes to choose from, yet many of us do not eat enough fruits and vegetables. Mum was right all along, when she nagged at us to eat our greens at the dinner table and the old adage of keeping the doctors at bay with an apple is something which we all can relate to. My mouth waters just thinking about the durians, mangosteens, rambutans, kiwi fruits, logans, lychees, mangoes, dragon fruits, bananas, strawberries and the humble apples and oranges that are available here, nearly all year round. When it comes to vegetables, there are just so many ways you can have them -- stir fried, soup, gravy, with sauces and, of course, my favourite, with chilli.
Research informs us that a diet that is rich in fruits and vegetables helps to reduce the risk of disease. Fruits (except coconut and avocado) and vegetables are not only low in fat and calories, but are also cholesterol free. They are excellent sources of vitamins and minerals and also dietary fibre. Dietary fibre helps with reudcing the gut transit time and also helps with the excretion of excess cholesterol. Many studies have shown that fruits and vegetables contain phytochemicals and antioxidants. Vitamin C and E, carotenoids and flavonoids are some examples of antioxidants found in fruits and vegetables. These antioxidants help to protect the body's cells against damage caused by particles known as 'free radicals'. Free radicals have been known to cause certain cancers, heart diseases and even the ageing process.
I have included a basket of fruits and vegetable that are worth more than their weight in gems, just so you will continue to eat them with the same kind of relish and respect that they deserve:
DurianThe mighty king of all fruits. Never mind if some of our friends find them repulsive, they're an excellent source of vitamins and fibre. Just so tantalizing and delicious! I can have them any day.
Kiwi Fruit
This fruit is mighty tiny, but its an excellent source of potassium, magnesium, vitamin E and fibre. Weight for weight, its vitamin C content is twice that of an orange.
Chilli
It may make some of us cry, but it has the highest concentration of vitamin C. They are best when they are eaten fresh. Some studies show that they offer some protection against certain types of ulcers.
AppleDoes it keep the doctor away? The apple doens't have any high vitamin C content but it has antioxidants and flavonoids that enhance the activity of vitamin C, thereby helping to lower the risks of colon cancer, heart attack and stroke.
StrawberryThis is sometimes known as the protective fruit. It confers special protection against cancer causing free radicals, as they have the highest antioxidant content among the major fruits.
Orange
This is a sweet medicine. Taking two to four oranges a day may help keep colds at bay, lower cholesterol, prevent and dissolve kidney stones and reduce the risk of colon cancer.
Watermelon
The coolest fruit around. This fruit is composed of more than 90% of water and is packed with a high dose of a substance called glutathione that is good for our immune system. Another cancer-fighting substance that is present in watermelons is lycopene. Other useful nutrients found in the melon include poyassium and vitamin C.
Guava and Papaya
Fruits that are tops in vitamin C content, Guava is also a rich source of fibre and helps to prevent constipation. Papaya is also a rich source of carotene, which is good for the eyes.
Leafy Vegetables
Excellent sources of vitamin E -- the antioxidant that protects the body from cancer and premature ageing.
Dark Leafy Vegetable
These are good sources of vitamin K, which is essential for blood clotting, bone metabolism and kidney function. Certain gut bacteria also produce vitamin K.
Colored VegetablesThese are good sources of carotene and will help prevent certain cancers and are also good for the eyes.
Here are some tips on how you can eat more fruits and vegetables on a daily basis
» Start your day with wholegrain bread with fresh or dried fruits or a wholegrain breakfast cereal.
» Include at least a serving of fruits or vegetables or both at lunch and dinner.
» Enjoy fruits and vegetables with edible skin, but make sure you wash them thoroughly before eating them.
» Choose whole fruits rather than fruit juices.
» If you need a snack, snack on dried or fresh fruits.
Labels: antioxidants, cholesterol free, free radicals, fruits and vegetables, low calories, low fat, risk of disease