The 8 a Day Plan That Might Just Save Your Life
Fruit and vegetables contain the essential nutrients we need to cut cholesterol and fight ward off cancer.
Natural fruit and veg contain properties that reduce the risk of coronary heart disease.
But we all know that we are supposed to eat a diet rich in fruit and vegetables and lean meat, it's just a matter of how to incorporate it into our daily lives.
Ideally we should be aiming for 8 to 10 portions a day with a bias towards veg.
But not all foods are created equal and simply scoffing a few bananas isn't the way to get your recommended intake.
Broccoli for example is far more nutrient rich than cucumber.
Countries like Greece have got it sorted where around two thirds of the recommended veg intake is made up of heart-disease fighting leafy greens.
Variety is also as important as quantity.
The compounds found in the different foods work together to provide a full range of health benefits.
It is those compounds that give food its color and as a general rule, the darker the fruit or veg the greater the nutritional benefits.
Here are 8 of the best power foods that you can consume.
Even a small helping of these super foods will keep you on the straight and narrow.
1.
Broccoli - The king of vegetables and rated the no.
1 cancer fighting veg due to its substances called indoles and glucosinolate.
These bad boys flush out cancer causing substances and a 90g serving will provide around 25% of your iron RDA too.
2.
Tomatoes - 3 to 4 tasty, red tomatoes a day (approx 100g) can lower the risk of cancers of the mouth, stomach, colon and rectum by up to 60%.
Tomatoes produce Lycopene which mops up cancer causing 'free radicals'.
3.
Avocado - Is an excellent source of monounsaturated fats, which is the good fats you need.
Just 1 avocado will increase the body's uptake of carotenoids which help combat cancer causing free radicals.
4.
Sweet Potato - Although this food is starchy and not really one of your 8 a day, it is very nutritious compared to your standard spud and contains beta-carotene and vitamins C and E.
Just 1 potato or 160 grams should do the trick.
5.
Pepper - Just 1 pepper provides 3 times your RDA of vitamin C.
Not many people know that! It is also high in potassium, a nutrient essential for muscle function and known to lower blood pressure and reduce stroke risk.
Cayenne pepper benefits are particularly noteworthy and often used in natural/alternative medicine.
6.
Dried Apricots - Dried fruit in general contains a higher mineral concentration.
A handful of dried apricots provide iron, fiber and a whopping 660mg of blood pressure lowering potassium - equivalent to 2 small bananas.
7.
Blueberries - If it's antioxidants you're after, 100 grams of blueberries will do the job.
They contain more antioxidants per gram than any other fruit.
If you can't get hold of them, cranberries are almost as good.
8.
Kale - Leafy greens are vitally important in combating cancer and they have the greatest impact.
Kale is the top dog with 5 times as much betacarotene as broccoli and a third more potassium, folate and vitamin C.
Eight to ten portions of healthy fruit and veg a day may sound a lot, but that's because we are eating more convenience foods than ever before.
Japan has the lowest heart disease rate in the world and their recommended daily intake is a carrot crunching 17 portions a day! Do you think just 8 a day is unrealistic now?
Natural fruit and veg contain properties that reduce the risk of coronary heart disease.
But we all know that we are supposed to eat a diet rich in fruit and vegetables and lean meat, it's just a matter of how to incorporate it into our daily lives.
Ideally we should be aiming for 8 to 10 portions a day with a bias towards veg.
But not all foods are created equal and simply scoffing a few bananas isn't the way to get your recommended intake.
Broccoli for example is far more nutrient rich than cucumber.
Countries like Greece have got it sorted where around two thirds of the recommended veg intake is made up of heart-disease fighting leafy greens.
Variety is also as important as quantity.
The compounds found in the different foods work together to provide a full range of health benefits.
It is those compounds that give food its color and as a general rule, the darker the fruit or veg the greater the nutritional benefits.
Here are 8 of the best power foods that you can consume.
Even a small helping of these super foods will keep you on the straight and narrow.
1.
Broccoli - The king of vegetables and rated the no.
1 cancer fighting veg due to its substances called indoles and glucosinolate.
These bad boys flush out cancer causing substances and a 90g serving will provide around 25% of your iron RDA too.
2.
Tomatoes - 3 to 4 tasty, red tomatoes a day (approx 100g) can lower the risk of cancers of the mouth, stomach, colon and rectum by up to 60%.
Tomatoes produce Lycopene which mops up cancer causing 'free radicals'.
3.
Avocado - Is an excellent source of monounsaturated fats, which is the good fats you need.
Just 1 avocado will increase the body's uptake of carotenoids which help combat cancer causing free radicals.
4.
Sweet Potato - Although this food is starchy and not really one of your 8 a day, it is very nutritious compared to your standard spud and contains beta-carotene and vitamins C and E.
Just 1 potato or 160 grams should do the trick.
5.
Pepper - Just 1 pepper provides 3 times your RDA of vitamin C.
Not many people know that! It is also high in potassium, a nutrient essential for muscle function and known to lower blood pressure and reduce stroke risk.
Cayenne pepper benefits are particularly noteworthy and often used in natural/alternative medicine.
6.
Dried Apricots - Dried fruit in general contains a higher mineral concentration.
A handful of dried apricots provide iron, fiber and a whopping 660mg of blood pressure lowering potassium - equivalent to 2 small bananas.
7.
Blueberries - If it's antioxidants you're after, 100 grams of blueberries will do the job.
They contain more antioxidants per gram than any other fruit.
If you can't get hold of them, cranberries are almost as good.
8.
Kale - Leafy greens are vitally important in combating cancer and they have the greatest impact.
Kale is the top dog with 5 times as much betacarotene as broccoli and a third more potassium, folate and vitamin C.
Eight to ten portions of healthy fruit and veg a day may sound a lot, but that's because we are eating more convenience foods than ever before.
Japan has the lowest heart disease rate in the world and their recommended daily intake is a carrot crunching 17 portions a day! Do you think just 8 a day is unrealistic now?
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