Dark Chocolate-Most of us don't think of chocolate as a plant-based food, but it is. Chocolate is made from the seeds of the Theobroma cacao tree. These seeds, also known as cocoa beans, are exceptionally rich in flavonoids, which are natural antioxidants thought to help protect against cardiovascular disease.. Ample research suggests that the flavonols in dark chocolate increase cerebral blood flow, which in turn may trigger the creation of new blood vessels and brain cells. And a new study showed that older adults performed better on cognitive tests after eating small portions of dark chocolate. Although more research is needed to confirm this one, a new study showed that regular dark chocolate eaters who had heart disease were less likely to die following a heart attack compared with the people who didn't treat themselves to dark chocolate. In a recent study involving men and women with high blood pressure, those who ate 3 1/2 ounces of dark chocolate every day for 15 days experienced a drop in both systolic and diastolic blood pressure. Evidence suggests that eating a small amount of dark chocolate every day may increase "good" HDL cholesterol while decreasing "bad" LDL cholesterol. When choosing chocolate remember that dark chocolate is also rich in calories and to only eat a small amount. An ounce or two is a sensible serving. Choose dark chocolate with a cocoa content of at least 70% and avoid any chocolate that has palm or coconut oils or any oil that has been hydrogenated or partially hydrogenated.
Teas- Researchers think that catechins in green tea might blast tummy fat by acting on enzymes that influence the body's calorie- and fat-burning mechanisms. And catechins and caffeine together may boost the body's metabolism. Brew up a pot of tea the next time friends visit and you can all enjoy these extra benefits as well. The EGCG and ECG found in green tea are powerful flavonoids known as catechins. Seems these particular catechins may help fight inflammation, as well as some of the underlying mechanisms at work in both osteoarthritis and rheumatoid arthritis. People in Japan and China have long touted black tea's blood sugar benefits. And now, researchers are taking a look at the components of black tea that may play a role. When researchers extracted the polysaccharides in black tea and examined their effects on a cellular level, something interesting happened. The black tea polysaccharides exhibited blood sugar stabilizing properties -- even more so than the polysaccharides in both green and oolong teas. Researchers suspect there may be something unique about the chemical composition of black tea polysaccharides that boosts their blood sugar benefits.
Omega3 Fatty Acids- Omega 3 fatty acids are poly-unsaturated fatty acids. Studies show that a diet rich in omega 3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol). Omega 3 fatty acids may also act as an anticoagulant to prevent blood from clotting. Several other studies also suggest that these fatty acids may help lower high blood pressure. All fish contain omega 3 fatty acids, but they are more concentrated in fatty fish such as mackerel, salmon, sardines and herring. The American Heart Association recommends eating fish at least 2 times a week.
Broccoli, cabbage, and cauliflower- Broccoli, cabbage and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli. Garlic- Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.
Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.
Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation.
Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. Research reported in the journal Nutrition and Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.
Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.
Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer.
Apples-Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C — an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.
Red Beans- Small red beans and dark red kidney beans are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.
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