Dr T K Munshi
It is true that certain foods have the power to sharpen your mind and lift your spirits. But if we want to maximize our brainpower and happiness in the long run, our overall way of eating might yield the biggest benefits.
Super fruits and their benefits: These are excellent sources of antioxidants, fiber, vitamins and minerals.
Apples: contain flavonoids, quercetin, catechin, phloridzin and chlorogenic acid that protect the heart as they are potent antioxidants. Besides, Flavonoids regulate bp and the fiber in apples helps lower cholesterol levels and prevent prostrate growth. The photochemicals in the skin of apples inhibits the reproduction of colon and lung cancer.
Bananas: Being rich in potassium content, bananas help maintain normal bp and heart function.
Blue berries : Are now established as memory-protecting food. Blue berries contain compounds like anthrocyanins that are anti-inflammatory. They are the ultimate memory food. In an IllinoisUniversity study, they have been shown to promote memory and eye health and lower blood cholesterol and cancer activity.
Cherries: Are loaded with anti-inflammatory, anti-aging, anticancer compounds, which include a flavonoid called quercetin as well as ellagic acid and perillyl alcohol, which have been shown in animal research to cause death of cancer cells in colon, liver and pancreatic cancer.
Grapes: Are a reservoir of healthful nutrients. Resveratrol is a compound found in red wine that originates in the skins of grapes. Grapes can add years to your life as resveratrol is one of the last anti-aging substances around. In humans, high resveratrol intake is associated with reduced cardiovascular disease and risk of cancer.
Mangoes: Are a high volume fruit containing high percentage of water, potassium, vitamins A, C, K, calcium, phosphorus, magnesium besides beta-carotene and enzymes.
Oranges and lemons: Though orange is famous for its vitamin C content (63.5 mg-medium fruit), it actually has more than 170 cancer-fighting phytochemicals and 60 flavonoids, making it a complete package of health promoting goodness. The other polyphenols in it, protect heart, reduce risk of stroke, lower bp and LDL— the bad cholesterol. Lemons have been found to have two other compounds called limonoids and limonene, both of which have documented anti-cancer properties. Limonene is found in the peel and is shown in studies to be chemopreventive agent against liver, lung, skin and pancreatic tumours. In lab tests with animals and with human cells, citrus limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon. The polyphenols present in oranges have anti-inflammatory and anti-carcinogenic action, besides reduce risk of stroke and protect heart.
Papaya: Christopher Columbus called Papaya the “fruit of the angels”. Papaya—along with pineapple—is one of the best sources of digestive enzymes. Papaya contains papain that helps break down or digest protein. Papaya is a potassium heavy weight. One medium papaya contains 781 gm of potassium, 5.5 mg of fiber, vit.A, C, folate and beta-carotene. The carotenoids present in papaya reduce the risk of lung and colon cancer and rheumatoid arthritis.
Peaches: The peach originated in China and was known as a ‘Tree of life’ by the ancient Chinese. Already rank high in some types of phytochemicals and have been shown to have excellent anti-oxidant activity and some microbial and tumour growth inhibition activity.
Pine apple: This delicious fruit not only looks healthy, but also it smells healthy. Nutritionally, pineapple contains bromelain, a rich source of enzymes that has many health benefits, aiding digestion, speeding wound healing, and reducing inflammation. It’s a natural blood thinner, as it prevents excessive blood platelet stickiness. In a recent Queensland Instt. (Australian) research study, bromelain was shown to fight cancer growth.. Besides it contains the useful manganese— an essential trace mineral in addition to vit. C.
Strawberries: All berries are a real health bonanza. Berries contain chemicals found to protect cell against cervical and breast cancer. It also contains the naturally occurring phenolic compound, Ellagic acid that kills the cancer cells with no change to healthy normal cells. Strawberry compounds may also improve short-term memory.
Watermelon: Is famed as one of the world’s healthiest foods for its high water content, its high content of lycopene and its high levels of vit.A and carotenoids. Watermelon is 92 percent of water and it promotes satiety and you ultimately eat less—that’s good for weight watchers. This perfect food is a good source of carotenoid called lycopene that is associated with lower rates of prostrate cancer.
Nut Benefits: Nuts are as much important today as an “apple a day.” People who eat nuts regularly are less likely to die from heart disase to causing depression than those who don’t. Rich in vitamin A and omega-3 fatty acids, nuts are a rich source of nutrients vital to your skin. Hence wrinkles are kept at bay. Nuts are nutrient- packed, containing minerals, vitamins and phytonutrients. They are high in unsaturated fatty acids and rich in magnesium, boron and zinc that are important for bone health. Nuts contain high amounts of the antioxidants, minerals manganese, copper, folic acid, vitamin E and amino acid. Some nuts contain tryptophan, a stimulator of serotonin in the brain that lessens depression and enhances relaxation.
Almonds, walnuts, pecans, peanuts and chestnuts have a high amount of antioxidants that protect your heart.Recent studies have shown a consistent 40 percent lower risk of heart disease associated with nuts.
Peanuts: Antioxidants in peanuts were found higher than in fruits. Roasted peanuts can rival the antioxidant content of blackberries, apples, carrots or beats. These antioxidants in peanuts deliver powerful heart health benefits. The polyphenols in peanuts have the potential as an anticancer agent.
Walnuts as super food: Walnuts are the richest in omega-3 fats, which protect your heart and prevent the progress of Alzheimer’s. Omega-3s are truly the “brain food” and walnuts are rich in them.
Cashew nuts: Cashew nuts are lower in calories. They are mineral rich (Mg, Ca, P, K, Cu & Se) and full of protein and fiber.
Chocolate: Contains several compounds that are linked to good health and have potential aphrodisiac effects. Dark chocolate affects the brain function, boosts blood flow to key areas of the brain, thus enhancing an alert mind.
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