Health Foods - Oats

The Oat grain is very much like a kernel of wheat in structure. However, unlike wheat, the nutritious bran and germ are not removed in the normal processing because oats are not refined. Oats can often be eaten by those intolerant of wheat.

Very nutritious, they are full of protein and minerals - they contain high levels of calcium, phosphorus and iron. Oats also contain anitioxidants and high levels of the mood lifting amino acid tryptophan, which accounts for their tranqillizing uplifting effects.

Besides providing dietary bulk and improving the digestive process in general, the soluble fibre found in oats helps to lower cholestrol and boost cardiovascular health generally. In addition, because oats are digested slowly they help to maintain an even supply of energy to the brain by sustaining steady blood sugar levels. This is beneficial for diabetics and can help reduce mood swings, particularly those associated with PMS.

Health Foods - Oily Fish

All oily fish (herring, kippers, mackerel, tuna, salmon, sardines, whitebait and anchovies) contain Omega-3 essential fatty acids (EFA's). They are called essential because they cannot be made within the body and must be obtained from the diet.

Omega-3 oils provide a range of health benefits. They are crucial for protecting the parts of our brain that send messages to the body, and improving memory. They also strengthen cardiovascular health - providing protection against heart disease, helping prevent blood clots, and lowering cholestrol levels and high blood pressure.

Fish oils also have a beneficial effect on arthritis, swollen joints, dry skin and inflammatory skin conditions. Another health benefit of taking fish oils is a reduction of the symptoms of PMS.

Besides containing EFAs, fish are a good source of the antioxidant selenium. This mineral helps protect against the development of cancer by detoxifying the body, removing heavy metals such as mercury from the body and mopping up free radicals.

Selenium also protects against heart disease so oily fish are an excellent inclusion in the diet. Vitamin E is another antioxidant found in many oily fish.

Health Foods - Garlic

A perfect food, garlic has many properties beneficial to health. Taken regularly, it helps build up high levels of resistance to infection within the immune system.
It is antiviral, antibiotic, antibacterial and antiseptic. It contains the antioxidants selenium and Vitamin C, which help to fight free radicals.
It is a good detoxifying agent, cleanses and tones the liver and its decongestant properties makes it excellent for clearing respiratory ailments.
Renowned for its beneficial effects on the heart and the circulation, garlic can reduce high blood pressure and lower cholesterol levels.
It contains allicin, which dilates the blood vessels and reduces clotting. It also contains sulphur, which is believed to inhibit the growth of tumours.

Health Foods - Spinach

Spinach:

Spinach is just one example of the leafy green vegetables rich in calcium and magnesium. Half a cup of cooked spinach contains more calcium, magnesium and iron than half a cup of milk.

The calcium and magnesium in spinach work together to ensure efficient nerve transmissions.

Calcium strengthens bones, teeth and gums, while magnesium and vitamin K build healthy red blood cells, the iron in the spinach strengthens the blood and potassium regulates high blood pressure.

Leafy greens are particularly rinch in antioxidants too and therefore more important for strengthening the body's immune system.

The antioxidants in spinach are believed to reduce the risk of both heart disease and stroke and lower the risk of skin and stomach cancer.

Spinach is another energizing food, and is most effective in combating long term fatigue.

Health Foods - Carrots

Carrots:
Carrots are powerful detoxifying food and are especially effective taken as juice with apple. Their rich orange color indicate that they are loaded with beta-carotene.

This carotenoid pigment converts to Vitamin A in the body when needed and is a powerful force in the fight against free radicals.

In addition, beta carotene has a healing effect on the skin, especially in cases of eczema, dermatitis and acne and is believed to result in healthy eyes and good night vision.

Carrots contain Vitamin C. These two antioxidants means that carrots are valuable for boosting the immune system and restoring health to convalescents.

Carrots are believed to offer protection against various cancers and heart disease and to help lower cholesterol levels if eaten daily.

Health Foods - Broccoli

Broccoli:

An ideal food, broccoli is packed with vitamins and minerals - Vitamins A and C (a cup of cooked Broccoli contains more Vitamin C than two Oranges), beta carotene, B2, B5 and folate, zinc and iron.

It comprises 90 per cent water and contains very few calories.

Broccoli is another free radical fighting food, protecting cells in the brain and body from oxidative damage.

It provides protection against heart disease and a range of infections, particularly respiratory ones, and is thought to be a major force in fighting bowel cancer.

Its detoxifying properties mean that broccoli can prevent a built up of harmful toxins within the body, allowing the liver and the digestive system to function more effectively and ultimately improving skin condition.

In addition, the folate found in broccoli promotes the production of the mood lifting chemical serotonin beneficial for those suffering from depression.

Health Foods - Bananas

Bananas:
A rich source of protein and a good source of fibre, bananas also have potent energizing qualities, making them an ideal snack when you feel low on energy. They are a healthy option for fulfilling a craving for something sweet.
The amino acid found in bananas has a mildly sedative effect so makes them a good snack to have at bedtime. It also helps alleviate the symptoms of depression, anxiety and PMS.
Bananas are high in antioxidants - Vitamin C and beta carotene, the precursor of Vitamin A - and in Potassium. They also contain Vitamin B6, which helps protect against heart disease and regulates the nervous system.
Being generally easy to digest, bananas make particularly good food for convalescents or those with appetite related conditions.

Health Foods - Berries

Antioxidant Foods:
Uncooked fresh fruit and vegetables are the best places to find antioxidants. Prunes, Raisins, Cherries, Berries - (strawberries, raspberries, blackberries, blackcurrants, redcurrants), Black Grapes, Bananas, Carrots, Sweet Potatoes, Peas, Chestnuts, Brazils and Hazelnuts are particularly good sources.

Berries:
Berries are important for immune health, being rich in the antioxidant vitamins - Vitamins C, E and beta carotene, which converts within the body to Vitamin A. These provide protection against infection and disease by neutralizing the free radicals responsible for cellular damage in our bodies.
Blackberries, Blueberries, Cranberries, BlackCurrants and Black Grapes have an important role to play in anti-ageing - they have been found to prevent collagen from breaking down.
Berries also have a stabilizing effect on the menstrual cycle, as well as high levels of minerals, especially calcium, magnesium and potassium.
Strawberries are believed to soothe arthritic inflammation.
Raspberries are good for indigestion and menstrual problems.
Blackberries are very energizing and make excellent blood cleansers, as do blackcurrants, redcurrants and blueberries.
Blackberries and Cranberries are useful for clearing congestion in the respiratory tract and soothing sore throats.
Cranberries and Blackcurrants are beneficial for kidney and urinary tract infections.