5 Foods You SHOULD Eat
Transform Your Health and Your Body with These Nutrition Powerhouses!
By Marie Spano, MS, RD, CISSN
"For the first time in history, natural foods are taking off. That's right, food manufacturers are starting to go back to the basics as well and are producing healthier versions of popular products."
Which is more important—knowing what to avoid or what to eat? Well, honestly, both are equally important. So in the last issue of our printed magazine, Real SOLUTIONS, we uncovered five common food ingredients that not only wreck havoc on your physique but also hamper your health. Hidden in thousands of pre-packaged snacks, restaurant foods, and even so called "health foods," these ingredients are literally everywhere. (And, when eaten... are literally killing you!)
But as we said, it's just as important to know what to eat! The easiest solution? Go back to basics. Cook your own meals when possible and look for restaurants and health-food stores that keep most of the garbage out.
Don't be discouraged. For the first time in history, natural foods are taking off. That's right, food manufacturers are starting to go back to the basics as well and are producing healthier versions of popular products. In addition, restaurants are offering better choices as well, and more organic, whole-food restaurants are popping up across the nation! We're taking great steps forward as a nation.
There are several stellar foods out there that are not only beneficial for your outside appearance but also do a world of good on the inside for your health. Here are our top five:
 #1: Fatty Fish
What food could help you not only prevent cardiovascular disease but also possibly help improve your mood (especially in those with major depression), prevent non-melanoma skin cancer, and decrease the inflammation associated with certain diseases such as rheumatoid arthritis?
Fatty fish.
Though past research supporting the health benefits of fatty fish has mainly focused on cardiovascular disease, studies exploring additional health benefits associated with omega-3 fish fats are starting to pile up.
Numerous population-based studies and clinical trials have shown an association between omega-3 fatty acid intake from fish and a decreased risk of developing cardiovascular disease. Among other possible risk factors that omega-3's may affect, these incredible fats are associated with a reduction in two main cardiovascular disease risk factors: triglyceride levels and blood pressure.
In fact, the relationship between omega-3's and triglyceride levels is dose dependent with higher doses of omega-3's leading to greater decreases in triglyceride levels.
In addition to being heart healthy, possibly helping improve one's mood, and preventing non-melanoma skin cancer, omega-3 concentrations in the blood are also associated with decreased levels of makers of inflammation. Studies show omega-3 fatty acid intake is tied to: 1) decreased inflammatory markers; 2) increased blood flow by up to 36% during exercise; and 3) decreased symptoms (morning stiffness, tender or swollen joints, joint pain) of rheumatoid arthritis.
In addition, one University of Florida study examined a supplement containing tocopherols (vitamin E), flavonoids (antioxidants found in plant foods), and the omega-3 fatty acid DHA, found that this combination may decrease inflammation associated with eccentric bouts of exercise!
Future research will need to confirm the potential of omega-3's for offsetting the soreness and inflammation that results after intense, damaging exercise but, given the other benefits associated with these fats, there is no need to wait and see! Go ahead and add this fantastic food to your nutrition plan now!
Recommendation:
Get your omega-3's from food, specifically fatty fish (e.g., salmon, mackerel, herring, halibut, lake trout, albacore tuna). Two servings per week should do the trick (or three grams of EPA and six grams of DHA per week if you choose fish oil capsules). If you have high triglycerides, increase your dose to two to four grams of EPA+DHA per day but only under a physician's guidance.
Plant sources of omega-3's, such as flaxseed oil, contain the essential fatty acid alpha-linolenic acid (ALA), which can be converted to EPA and DHA (the two main omega-3's we know to be beneficial). However, this process is inefficient and inhibited by several other dietary factors. In healthy individuals, it is estimated that approximately five to ten percent of ALA is converted to EPA, and approximately two to five percent to DHA. So, we recommend sticking with fish oil supplements if you don't eat fish.
One caveat: If you take blood thinners such as aspirin, Vitamin E, or the medication warfarin (Coumadin), consult with your physician prior to taking omega-3 supplements.
#2: Whey
By now, everyone reading this article should be well aware of the muscle-building, body-sculpting benefits of whey protein. However, were you also aware of the many other beneficial properties of this protein? Whey is chockfull of immune-boosting compounds, such as lactoferrin, beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, and immunoglobulins.
Given that prolonged, exhaustive exercise has been shown to suppress the immune system, the immune-enhancing properties of whey protein may be especially beneficial for those who train hard or participate in prolonged endurance events.
Additionally, whey also has antioxidant benefits, is beneficial for the health of our digestive tract, and may play a therapeutic role in several disease states.
Recommendation:
Unless you drink a significant amount of milk (approximately 20% of which is composed of whey protein), try a good MRP like Eat-Smart. Your muscles and immune system will certainly appreciate it.
#3: Tea
Drink up! Tea that is. Calorie-free and loaded with antioxidant polyphenols, tea consumption has been associated with a decrease in several chronic diseases related to free radical-induced damage, including heart disease.
Tea consumption may decrease the following: blood pressure, cholesterol, LDL cholesterol, atherosclerotic plaque formation while improving endothelial and blood vessel functioning.
Additional research has shown that tea may keep our teeth healthy by inhibiting plaque formation and supporting healthy tooth enamel. Tea consumption may also be beneficial for cognitive and immune functioning (thanks to its l-threanine content), reduce our risk of kidney stones and osteoporosis, and it may help keep us trim.
How can tea keep our waistline in check? Green tea has two potential thermogenic components: caffeine and catechin polyphenols (particularly EGCG). While the exact mechanism regarding how green tea increases thermogenesis is not completely certain, it is believed that the catechin-polyphenols in green tea contribute to increased circulating levels of norepinephrine through the inhibition of catechol-O-methyl-transferase (the enzyme that degrades norepinephrine). Why is this important? Norepinephrine (as well as epinephrine) increase both triacylglycerol (stored fat) and glycogen degradation.
In addition, researchers believe that the interaction between catechin-polyphenols and caffeine contribute to the thermogenic (heat-producing/calorie-burning) properties of green tea.
Recommendation:
Drink up, but if you are sensitive to caffeine, try decaffeinated tea. It remains unclear whether many of the chilled, processed tea drinks on the market may contribute to good health. A Consumer Reports study found that instant teas had significantly less antioxidant activity than brewed tea and bottled teas even less than the instant teas. However, if these drinks are preferred, it makes sense to choose one prepared from real brewed tea leaves, so the chances of obtaining all of the wonderful side benefits from tea consumption are increased. (But watch the additives! A lot of these tasty prepared teas are loaded with unhealthy sweeteners like high-fructose corn syrup or aspartame.)
#4 Berries
Population-based studies indicate that fruit and vegetable consumption is linked to lower rates of cardiovascular disease and cancer. There are tons to choose from and both the Center for Disease Control and Produce for Better Health Foundation recommend we choose a variety of produce daily.
When walking through the produce aisles, make sure you pick up variety of berries—blueberries, blackberries, strawberries, raspberries, Acai berry, and currants are all rich in antioxidants, low in calories, and loaded with Vitamin C, potassium, and fiber.
In fact, several berries rank very high on the ORAC scale. The ORAC scale measures the free radical absorption capacity of various foods (i.e., antioxidant capacity). And for those sticking with low-glycemic foods, berries will certainly fit the bill!
Recommendation:
Berries can be eaten by themselves or added to a variety of salads and other foods. Or, add frozen berries to your blender along with your Eat-Smart. And dried berries can be cooked with oatmeal to impart a slightly sweet flavor to your morning cereal.
#5 Broccoli
There is a reason bodybuilders and fitness competitors often include broccoli alongside their grilled chicken and brown rice. A mere one-half cup of raw broccoli is an excellent source of Vitamins A and C, is rich in fiber, and has only 25 calories. It may not be on the top of your list when it comes to taste, but as you can see, broccoli packs a pretty hardy punch when you consider how nutritionally dense it really is.
What's more, broccoli is of interest to scientists who are examining compounds within this cruciferous vegetable that may play a particular role in preventing various types of cancer.
Recommendation:
Eat raw or try steaming, microwaving, or stir-frying broccoli. Boiling this vegetable only ensures that some of its vitamins and minerals will be tossed out along with the water you boil it in. Broccoli can also be added to a variety of casseroles, soups, and crock-pot dishes. So even if it isn't your favorite vegetable, you can surely find some recipes that make it not only tolerable but dare I say... delicious?
There you have it...
Five super foods you absolutely should include in your nutrition plan. Include these five nutritional powerhouses in your diet, and you'll be rewarded with not just a better looking physique but greater health as well. Your body will thank you!
For the full list of scientific references for this article, please email us at Editors (at) RealSOLUTIONSMag (dot) com.
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