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Power Foods Can Bring Out Your Natural Beauty
Vitamins and vitamin rich
power foods play a major part in bringing out your natural beauty.
Eating a wide variety of food ensures that your body will obtain all the vitamins and nutrients it needs to remain healthy.
Below I have listed the power foods in alphabetical order for easy reference.
Each power food contains different amounts of vitamins and nutrients and each
power food plays a different role in your overall health.
Whilst some power foods help to reduce
weight and cholesterol levels others can even help prevent heart disease.
The foods listed below are known as power foods because they contain extremely high amounts of the vitamins and nutrients your body needs.
Power foods also contain powerful anti-oxidants that help prevent some diseases.
Power Foods List
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Acai
Berry
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The Acai berry contains large amounts of protein and fiber, and also have omega-6 and omega-9 fatty acids.
The Acai berry protects the heart from damage, and it may be able to reduce the amount of cholesterol in the blood, providing possible protection from heart attacks, strokes and other common cardiovascular complications.
This No 1 superfood promotes greater stamina, improved digestion, sharper mental focus, better sleep, improved sex drive, stronger immune system, fights cancer cells, attacks premature aging and promotes younger and healthier looking skin.
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Apple
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An apple a day keeps the doctor away.
That’s because a medium-sized apple only contains about 60
calories and virtually no fat. With
2.7 grams of fiber, this makes them one of the best sources of fiber when eaten with the skin on. Apples
are also rich in antioxidant vitamins A, C and E, magnesium, phosphorus
and potassium.
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Banana
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Unzip a banana and you will find they are bursting with
nutrients. Packed with B
vitamins, vitamin C (15% RDA), Potassium (11% RDA), essential amino
acids, carbohydrate and fiber (16% RDA) they only contain 100 calories
per medium-sized banana. In
addition, their high level of vitamin B6 can help alleviate
pre-menstrual tension and stress.
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Beans
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Beans, beans, good for your heart!
Seriously though, all types of beans, peas and pulses are crammed
with health benefits. These
include fiber, high quality protein, vitamins (including the B
vitamins), iron, magnesium and zinc.
They also contain hardly any fat.
They help prevent and treat heart disease and cancer, improve
blood glucose control and may even help treat diabetes.
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Beer
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Beer taken for medicinal purposes will reduce the risk of
strokes, heart and vascular disease, the formation of cataracts and
breast cancer cells. The
consumption of one or two beers a day increases levels of good
cholesterol (HDL), beer also contains vitamin B6, which protects against
the build-up of the amino acids, which cause heart disease.
Drinking beer also relaxes the body and reduces stress, promotes
blood vessel dilation and sleep. It
is both fat and cholesterol free. Beer also contains Polyphenols, powerful antioxidants that have a rapid effect on the growth of breast cancer cells.
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Bread
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Rich in dietary fiber and high in complex carbohydrates,
wholemeal bread will help you feel fuller for longer and keep your
digestive system in good working order.
It also contains vitamins including the B vitamins and vitamin E
and minerals. Although
different types of loaves vary on average one generous slice contains
approximately 77 calories with only 0.9 grams of fat.
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Chocolate
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Chocoholics Rejoice! Dark
chocolate (not milk) is good for your heart.
Flavanols, found in cocoa beans, relax blood vessels, stop
cholesterol gathering in blood vessels, reduce the risk of blood clots
and slow down the immune responses that lead to clogged arteries.
Eating dark chocolate can help you maintain a healthy
cardiovascular system. Dark
chocolate is also an antioxidant. It
contains over 300 chemicals, some of which are stimulants whilst others
can alleviate pain and give you a sense of well-being.
Research shows dark chocolate has active pharmacological
substances and can have the same effect on your brain as marijuana.
Unfortunately, chocolate is loaded with calories so 2-3 squares a
day is enough to gain the health benefits.
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Cranberries
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Nature’s Own antibiotic. Cranberries
are a powerhouse in nutrition. Drinking
the juice can fight urinary tract infections because the juice contains
acids that are not broken down by the digestive system, so altering the
acidity level of urine. High
levels of vitamin C (13.5mg/100g fruit), flavonoids and quercetin make
cranberries a powerful antioxidant, which can help combat cancer.
This powerful antioxidant can also fight heart disease by
increasing the inside diameter of blood vessels, inhibit blood clotting,
stop the build up of plaques inside the blood vessel walls and reduce
clogging of the arteries or atherosclerosis.
Cranberries and cranberry juice prevent bacterial infections such
as Staphylococcus aureus (which causes sore throats), E. coli and
Salmonella enteritis. Drinking
cranberry juice reduces the risk of gum disease by preventing the plaque
forming bacteria from sticking to your teeth.
The juice can also fight some stomach ulcers.
Cranberry juice also has anti-fungal properties and can inhibit
the growth of fungi that causes skin infections such as athlete’s foot
or dermatitis.
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Eggs
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Packed with nutrients, each egg contains approximately 80
calories, 6 grams of high quality protein (10% RDA), vitamins A, B12 and
D and iron. Although eggs do
contain fat it is a less saturated fat and only contributes, 2-4% of our
dietary needs which makes eggs high in quality protein and moderately
low in fat.
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Nuts
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In their natural state, nuts have an equal amount of protein and
fat to meat so they make a good meat replacement.
They also contain vitamin E, folate, phosphorus, potassium,
copper and magnesium. In
fact, peanuts contain the same heart-healthy antioxidants as red wine.
Although high in fat, it is mostly monounsaturated or
polyunsaturated, which can help reduce the overall bad cholesterol in
your blood. Just be aware
that 30 grams of mixed nuts contain 180 calories and 16 grams of fat.
Use wisely and you will reap the rewards.
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Potatoes
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One medium sized potato contains approximately 100 calories and
is fat, cholesterol and sodium free.
It also provides complex slow release carbohydrates, vitamin C,
potassium and fiber. One
medium potato contains almost half of our recommended daily allowance of
the very potent antioxidant, vitamin C.
However if you deep-fry the same potato as chips it transforms
into 450 calories and 22 grams of fat.
Although potatoes are the most versatile of all the vegetables,
this is where many people make mistakes by adding calories while
cooking.
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Tea
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Tea can be made from a wide variety of herbs but the regular tea
most commonly used comes from the tea plant – Camellia sinensis.
All three types of tea Green, Black and Oolong come from the same
plant using different processes. Tea
has many health benefits, the Polyphenols it contains are antioxidants
that protect against cancer and cardiovascular diseases.
Polyphenols have a strong flavor, green tea contains twice as
many as black tea and this is why green tea is more beneficial for your
health. Polyphenols can also
help to fight bacteria and infections.
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Tomatoes
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Tomatoes are a rich source of lycopene, one of the most potent of
all the antioxidants and no other food can match them.
Tomato puree is the highest source because it is concentrated.
Tomatoes contain a variety of nutrients and vitamins, just one
serving of tomatoes will supply 40% RDA of Vitamin C.
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Tuna
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Tuna, fresh not out of a tin, is an oily fish and contains high
quality protein making it a nutritious alternative to red meat.
It is also high in fat-soluble vitamins A and E, selenium and
omega-3 fatty acids. Omega-3
fish oil is a rich source of essential fatty acids (EPA + DHA) which may
play an important role in regulating blood pressure, cholesterol and a
healthy circulation.
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Yoghurt
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Natural yogurt is a thriving mass of cultures that can actually
help you lose weight. As a
bi-product of milk, yoghurt is rich in calcium and as such, it will help
reduce weight gain. Small
changes in the calcium levels of fat cells trigger signals within the
cells that organize the making or burning of fat, therefore natural
yoghurt is one of the valuable fat burning
foods.
Avoid ready-made fruit yoghurts that contain added sugar or
sweetened fruit. Add your
own favorite topping of fresh raspberries, cranberries, bananas or
blueberries but do not add sugar, sugar encourages the growth of
unwanted yeasts.
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Did
you know?
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Flavonols are powerful antioxidants that help fight disease.
They neutralize the harmful oxygen molecules that circulate our
bodies, these harmful molecules damage tissues and accelerate the aging
process. Onions, tea and
dark chocolate are naturally rich in Flavonols as are tomato skins but
at a lesser level.
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