Health tips & articles

[Mamba]

Yes, I am aware I made a thread about health the other week/month(? - my memory is failing me...)

However, this is a little different.

In this thread, I want you to join by posting any health tips/articles that you find interesting and or helpful. Examples, top ten foods to make you feel good/increase brain power/memory.... and similar things.

I'm not a health-freak, as such - I just find these kinds of articles and tips interesting. So post up, feel free to refute other's choices but only if you have the knowledge to back it up. Not just: "TOFU SUCKS LOL". etc

There is a reason I posted in the green zone after all. :laugh:

So.... my first one is below:

10 Foods to make you feel fantastic.

http://www.bbcgoodfood.com/content/wellbeing/features/boost-immune/1/

* BLUEBERRIES The ultimate immune-boosting food. Rich in anti-oxidants.
* BROCCOLI Guards against cancer and is rich in a wide range of anti-oxidants, vitamins C and E, folate and iron.
* CARROTS High in carotenes, known to boost the immune system.
* LETTUCE AND SALAD GREENS Tangy varieties, such as chicory and endive, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants.
* BEETROOT Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties.
* BRAZIL NUTS You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins.
* GRAPEFRUIT Has immune-boosting, antiseptic, wound-healing and anti-bacterial properties.
* GARLIC Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential.
* CRANBERRIES Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties.
* GINGER Stimulates the immune system and circulation.

I don't know if this thread will catch on ... but whatever. :biggrin:

Maybe you could even expand by posting a recipe which includes those ingredients... whatever strikes your fancy.

[SittinGrumpy]

I like this idea!!!

5 Ways to Lower Your Blood Pressure (http://eatthis.menshealth.com/content/5-ways-lower-your-blood-pressure?article=1&page=1)

5. Load up on potassium

One of the most common contributors to elevated blood pressure is an imbalance of minerals in the body—too much sodium (salt) and not enough potassium. A study at Loyola University showed that cardiovascular disease increased by 50 percent for participants with a high sodium-to-potassium ratio in their blood. Potassium helps sweep excess sodium from the circulatory system, causing the blood vessels to dilate. Studies show that not getting at least 2,000 milligrams of potassium daily can set you up for high blood pressure.


4. Eat more seafood

Omega-3 fats in tuna and other fish as well as flaxseed help strengthen the heart muscle, lower blood pressure, prevent overclotting, and reduce the level of potentially deadly inflammation in the body. And favor fruits high in vitamin C, like oranges and pineapple: According to research from England, people with the most vitamin C in their bloodstreams are 40 percent less likely to die of heart disease.


3. De-stress your distress

It could be an after-dinner massage, an hour of quiet reading, or a little more sexual healing, but make sure to adopt a ritual of de-stressing before bedtime. It will
not only help you sleep, but also help your arteries relax.


2. Lift to lighten your load

Researchers at the University of Michigan found that people who performed three total-body-weight workouts per week for 2 months decreased their diastolic pressure (the bottom number) by an average of 8 points—that’s enough to lower your risk of stroke by 40 percent, and your risk of heart attack by 15 percent. And a Medical College of Georgia study found that, compared to those who had the least muscle, the blood pressure levels of the people with the most muscle returned to normal the fastest after a stressful situation.


1. Turn your nookie up a notch

Speaking of sex-ual healing, one study found that people who had sex regularly showed lower levels of stress hormones and more stable blood pressures when faced with a stress-ful situation like public speaking.

[SpringChicken]

I like this thread. I used to have all kinds of helpful/beneficial foods stored in my head. Not so much anymore.

One I recently discovered was that magnesium helps alleviate stress, irritability, and depression. It seems to have helped in my case.

[Mamba]

http://www.egodevelopment.com/10-super-foods-that-improve-your-memory/

Here are some foods that can take to help optimize brain health and grind your memory:

1. Blueberries

Blueberries have been shown in numerous studies to do fantastic things for memory and the brain 300x225 10 Super Foods that Improve your Memorybrain in all-function. Ancient rats that were fed blueberries scored the same as young rats on memory tests. Blueberries contain anthocyanin, a known memory-boosting phytochemical. They also contain many other phytochemicals that may contribute to healthful brain function.

2. Caffeine boosts memory.

So, coffee and tea (black or green) are excellent for your memory. Caffeine proved to protect intellectual skills in older women. Female subjects who drank over three cups of coffee (or the same caffeine amount in tea) daily scored better in memory tests than those who only had one cup or less of coffee/tea daily.

3. Apples

Apples contain high levels of quercetin, an antioxidant that has been shown in recent studies to protect against Alzheimer’s disease. Although it is also present in the flesh, the most quercetin is found in the skin. Red apples also contain anthocyanin in their skins.

4. Eat More Fish

Omega 3 oils –Studies have shown that foods rich in Omega-3 fats (such as fatty fish) lower the cell inflammation that triggers memory decline. Fatty fish such as sardines and salmon are exceptional sources of Omega-3 oils, thus boosting memory.

5. Onions – Onions contain fisetin, a naturally occurring flavonoid, which stimulates pathways that increase long-term memory. Because they contain anthocyanin and quercetin, red onions are even better than golden-haired and white onions (which also contain significant amounts of quercetin.) Fascinatingly, onions have been used for centuries in India to enhance memory.

6. Spinach

One study found that feeding rats spinach not permitted and even reversed memory loss. This may be due in part to its high folic acid content, a nutrient that is said to be shielding against Alzheimer’s disease and age-correlated memory loss. Just a half-cup of cooked spinach provides two-thirds your daily condition of folic acid.

7. Whole-Grain Puffed rice and Orange Juice

Start your day out right by eating whole grain puffed rice and drinking a glass of orange juice for breakfast; both are rich in folic acid (also known as folate), which has been shown to contribute to better memory and quicker information dispensation.

Start your day out right by eating whole grain puffed rice and drinking a glass of orange juice for breakfast; both are rich in folic acid (also known as folate), which has been shown to contribute to better memory and quicker information dispensation.

8. Grapes

Red, purple, and black grapes all contain quercetin and anthocyanin. Red wine also contains excellent levels of these phytochemicals, but overindulging in red wine may negate the repayment so keeping consumption to one glass per day may be wise.

9. Dark leafy vegetables – Have at least a cup a day. You can cook or boil green leafy fish 10 Super Foods that Improve your Memoryvegetables, but just be careful not to overcook as this can take away vitamins and nutrients. Shoot for at least a cup of dark green leafy vegetables daily. Choose romaine over iceberg lettuce. Again, the darker the greens, the better for you. Also, include leafy vegetables such as kale, collard greens, et

10. Nuts: Rich in Vitamins E and B6, folate, Omega-3 and Omega-6 fatty acids, and antioxidants, these small food items boost your brain power and increase your mood. The whole nutty family of cashews, almonds, walnuts, hazelnuts, peanuts, Brazil nuts and pecans brings some subsidy to your brain.

[KommieKat]

Easy, old world tip for when you are going to catch a cold.
Can be used in cooking as well.

Garlic
Red wine vinegar

Take cloves of Garlic without the skins.
Put into a mason seal-able jar.
Top it with the red wine vinegar.

You need to store it for at least 6 months.
The longer the better.
I have one now that is over 4 years.
The sooner you start it, the better.

Medical benefits of garlic and vinegar.

[SittinGrumpy]

before I post this one I think most of these are bullshit, you cannot do absolutely nothing and lose weight however, I liked this article because some of the states mentioned.

Article (http://shine.yahoo.com/channel/health/8-sneaky-ways-to-burn-calories-without-sweating-2468566/)

8 Sneaky ways to burn calories without sweating
Activity is not just about "exercise," it's about moving your body more all day long. This type of light activity is essential, whether you're a card-carrying couch potato or a marathon runner. Growing evidence finds that too much sitting harms your heart health. Worse, that damage is not easily undone by jumping on the elliptical trainer for 30 minutes in the morning if you spend the other 23 ½ hours sleeping and sitting. A recent study of 1,579 people found that people whose jobs require more than 6 hours of chair time a day are 68% more likely to wind up overweight than those who sit less.

The solution: Stand more. By using these tips you'll be in motion more all day long. That alone could be enough to help you shed stubborn pounds for good.



1. Limit yourself to one TV show: Watching TV is a great way to unwind. But when it comes to the tube, there's such a thing as too much downtime. The average American tunes in for 3 hours a day, which is really bad news for your waistline, especially when you consider that watching TV burns only slightly more calories than sleeping. Harvard researchers have found that every 2 hours spent watching television increases the likelihood of obesity by 23% and raises your risk of developing diabetes by 14%. Trade 1 hour of TV time for one long walk, and you can slash your obesity risk by 24% and lower your risk of diabetes by 34%.



2. Step it up: There's a reason an exercise machine called the Stair-Master exists: Taking the stairs is really, really good exercise! In one study, exercise scientists calculated that by taking just two more flights of stairs (up and down) each day, you could burn off 6 pounds in a year. Find excuses to make multiple trips between floors at work (using a restroom on another floor is one way) and at home.



3. Walk the halls at work: When you're stuck for ideas at work, get up and walk the halls. Stand and stretch during phone calls. Twice a day, get up and walk to talk to a colleague instead of e-mailing. Stanford University researchers calculated that if you were to walk across your office building and back to talk to a coworker instead of spending the same 2 minutes e-mailing, you could spare yourself 11 pounds over 10 years--effectively avoiding the "midlife spread."



4. Stand at your desk: Here's a very simple move that every office worker can do: Stand up. Sitting at your desk for an hour burns 63 calories. Standing burns 127, twice as many. If you have a cordless phone, you might even be able to pace a bit, just to get the blood flowing even more. Many workplaces are now offering drafting-style tables and high chairs for office workers, which gives you the option of working on your feet most of the day and sitting down to take breaks (instead of the other way around--standing when you need a break). Ask your human resources manager about them. You'll be surprised how much more energy you have when you spend your day on your feet rather than in your seat.


5. Get on the ball: Sit on a large stability or Swiss ball while checking e-mail in the evening. It's an easy way to engage all of your muscles for 15 to 20 minutes. You might even be inspired to do a few stretches and crunches after you log off.


6. Fire the maid and gardener: All those services that you hire to make your life easier can also end up making you heavier. Small daily tasks, like weeding the garden, mowing the lawn, trimming hedges, and cleaning house, can add up to an aerobic workout. In a 2-year study of 230 overweight and inactive men and women, researchers at the Cooper Institute, an aerobics-research organization in Dallas, found that those who spent 30 minutes a day raking the lawn, taking the stairs, and walking from far spaces in parking lots achieved the same improvements in fitness, blood pressure, and body fat as those who went to the gym for vigorous exercise 20 to 60 minutes at a time, 5 days a week.


7. Prep yourself slim: Cooking is a great way to burn calories. Slicing, dicing, and braising burns twice as many , in fact, as calling your Chinese takeout place. Because you're in charge of the ingredients, cook with metabolism-boosting ingredients like those from the Active Calorie Diet. Limit takeout and delivery to two meals a week, tops.


8. Consider a stepper: Office workers are ideal candidates for a portable mini stepper like the Stamina InStride Electronic Mini Stepper--essentially, just two small Stair-climber -like pedals without the giant machine attached. Research from the Mayo Clinic found that workers who used these clever step devices while making phone calls or answering e-mail burned an extra 290 calories an hour--enough to burn off more than 40 pounds over the course of a year if they used the machines just 2 hours a day. The strategy is a little unconventional but worth considering. The stepper is relatively inexpensive and small enough to slide under your desk when you're not using it. Stepping is also something you can do while watching TV at night.

[KommieKat]

Sex. No one mentioned sex.

Lot's of research done on this. You're own experience should validate this. SEX.

Relaxing mind and body. Intertwined as one, using all the senses. Taste, touch, smell, audio and visual stimulation.

And only for the sole purpose of relieving stress.

[Stickman]

Having recently dropped a few kilos I feel I will give the most basic advice ever. I'll go with eat less crap food, drink less and exercise. Revolutionary ideas I know. But hey the oldest methods to success are tried and true. I don't really buy into this whole superfood business. I don't think any foods out there are going to make you end up feeling like a super human. I'm not denying that there are links to improved health and things that your body could use. But I'm hardly going to go out of my way to include them in my diet. In saying that other than the blueberries and Brazil nuts I would have all those listed at some time during the week in the normal course of my eating habits. Maybe I am on to something. However for other foods that are becoming health food crazes like quinoa, acai and goji I just can't see the point in going out of my way to include them. Positive benefits or not.

I tend to just eat healthy in general. A lot of lean meat and vegetables for dinner. Lunches aren't that extravagant. I tend to just have a sandwich or something similar. That and I managed to skip chocolate over the Easter break. Like nearly anything in life it's just about striking a balance. Make sure you treat yourself occasionally otherwise avoid things you know are bad for you.

Wow one of the most boring things I have ever written. I must be bored.

[chokeonthis]

Easy, old world tip for when you are going to catch a cold.
Can be used in cooking as well.

Garlic
Red wine vinegar

Take cloves of Garlic without the skins.
Put into a mason seal-able jar.
Top it with the red wine vinegar.

You need to store it for at least 6 months.
The longer the better.
I have one now that is over 4 years.
The sooner you start it, the better.

Medical benefits of garlic and vinegar.

I didn't know anyone else knew about this. My mix contains honey (1/2 honey, 1/2 vinegar) - local honey, if at all possible. A goodly sum, but worth the price, and you don't necessarily have to make a ginormous tank of the stuff. The shit actually works - 'specially if your throat is insanely itchy and you have to call a trillion people for work. The shit is unstoppable.

[Mamba]

I didn't know anyone else knew about this. My mix contains honey (1/2 honey, 1/2 vinegar) - local honey, if at all possible. A goodly sum, but worth the price, and you don't necessarily have to make a ginormous tank of the stuff. The shit actually works - 'specially if your throat is insanely itchy and you have to call a trillion people for work. The shit is unstoppable.

That wouldn't work for me. :( I'm allergic to honey. It makes my throat insanely itchy.

[Mamba]

Top 10 foods that burn belly fat. :cute:

Belly fat is very stubborn, it’s a problem millions of people have all over the world. While there are many fad diets floating around, people are always looking for what really works. Whether you are looking for fast ways to drop the pounds fast for that photo shoot, or just want to change your lifestyle for the better, there are always better ways to lose weight. Here are the all-time top 10 foods that burn belly fat.

#1: Oatmeal
It’s rich in fiber and the whole grain oats help keep your appetite at bay. This food has just enough carbs and some protein too. It makes for a great breakfast and gives you enough energy to start your day off.

#2: Nuts
Nuts such as almonds and peanuts are very rich in essential fatty acids that play a major role in weight loss. Several studies have shown that people who eat nuts on the daily find themselves eating less throughout the day, helping them feel fuller longer. Nuts also contain a good source of protein with just enough carbs, these are great to replace your cheetos and doritos!

#3: Olive Oil
Given it’s fatty nature, olive oil is good to satisfy your body’s natural urge for fat. However, olive oil is good fat, so stock up on it. It’s best to use this oil over hydrogenated oils which are full of trans fats, no good.

#4: Eggs
Rich in biotin, a vitamin that helps the body process and transfer fat, eggs are a good source of protein. They actually have the highest protein proportion than any other food, pretty good eh? This is one of the better foods that burn belly fat.

#5: Whey Protein
Rich in amino acids, whey protein helps build a lean body and helps get rid of body fat. Great for busy people, just add 2 tablespoons of whey protein powder in a to-go drink for a quick fat-burning drink. We recommend Optimum Nutrition’s 100% Gold Standard Whey Protein whey protein powder.

#6: Fruit Berries
Naturally full of fiber, which aids in metabolizing fat, berries are great for those that like a tasty snack. Need to snack on something? Have some berries, they are full of anti-oxidants. On the go? We recommend Acai Berry Super Food Extract.

#7: Lean Meats
Meats such as fish and chicken are full of protein, and very low in carbs. These can be eaten after 6pm with almost zero consequences. Tuna also contains essential fatty acids which your body needs to help burn belly fat.

#8: Whole Grains
Full of complex carbs, aka good carbs, whole grains are better than the processed stuff. Eat whole grain cereal and whole bread instead of the “white” processed junk. These are also rich in fiber.

#9: Peanut Butter
Make sure it’s all-natural peanut butter, rich in protein and essential fatty acids. Eat 1-2 tablespoons daily for better digestion. Choose organic peanut butter, the other stuff has hydrogenated oils in it, which makes your belly fat.

#10 Green Veggies
Didn’t your mother always say to eat your veggies? Mother was right, veggies are packed full of fiber, our favorite ingredient for losing weight. Eat more veggies and less doritos.

These are the best foods that burn belly fat. Making healthier choices in your eating habits can really change your life for the better. Being healthy doesn’t just mean looking better, you feel better and are more confident in all aspects of your life. Supplement your how to lose tummy fat efforts and eat these healthy foods.
---

LOL... eat more veggies and less doritos... yeah that's a good health tip. *giggle*

[KommieKat]

#1: Oatmeal
It’s rich in fiber and the whole grain oats help keep your appetite at bay. This food has just enough carbs and some protein too. It makes for a great breakfast and gives you enough energy to start your day off.

I remember this. It was America's answer to losing weight by eating a package full of oatmeal cookies, thinking they were burning the fat. Idiots.

[SlimSkeeter]

cookies

It was that extra bit there that was the problem.

Wheaties are healthy, too....unless you pour a half pound of sugar on them before you eat them.

[Mamba]

It was that extra bit there that was the problem.

This ^

Besides, everything in moderation...

[Zeabot]

losing weight by eating a package full of oatmeal cookies

That doesn't work? Oh well, I can still lose weight eating the pound bag of FAT FREE twizzlers, right?

[Josie]

pound bag of FAT FREE twizzlers, right?

*snicker* I always love that advertisement.

[Mamba]

February Superfoods!

KIWI

Why we love it:
The kiwifruit is a good source of fiber, explained Jessica Crandall, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. It's also rich in vitamins C and E and potassium. Taste-wise, it's juicy and just the right bit of tangy and can be a great depths-of-winter pick-me-up.

How to enjoy:
Crandall recommended throwing kiwis into a parfait or slicing 'em up and tossing them into a fruit -- or spinach-based -- salad.


Cauliflower

Why we love it:
Cauliflower is low in calories, fat and sodium, while still being a good source of vitamin C and folate.

How to enjoy:
If you're feeling a little bit bored with potatoes, we recommend trying cauliflower as an alternative to mashed spuds. We also suggest tossing some into a salad or roasting to help bring out the vegetable's naturally nutty flavor.

Passion Fruit


Why we love it:
In addition to being perfectly suited to the month that includes Valentine's Day -- the holiday of passion -- this somewhat exotic offering has a lot to offer nutritionally. It has been hailed as a good source of potassium and folate, and an excellent source of vitamins A and C.

How to enjoy:
You can either buy passion fruit that's still smooth on the outside and wait to eat it, or opt for wrinkly skin if you want to eat right away.

Brussell Sprouts

Why we love them:
Month after (winter) month, the nutritional experts recommend brussels sprouts as one of their top superfood picks. And with good reason ...
"They are the second highest in glucosinolates (second only to broccoli) for their ability to protect against cancer," Jamieson-Petonic said.

How to enjoy:
While roasting brussels sprouts is a classic option, Jamieson-Petonic suggested steaming them with just a little bit of olive oil and sea salt.


Fennel

Why we love it:
As Livestrong points out, fennel's digestive properties are so powerful that many people take it after dinner to help aid digestion and reduce gas. It also has vitamin C, calcium and potassium.

How to enjoy:
Fennel stalks can be used in wintery salads or cooked into pastas and stews. The seeds can be added to various recipes to provide robust, natural flavoring (fennel has a licorice-like taste).

[Dirty Hippie]

Speaking of cauliflower, here's a recipe for cauliflower that I absolutely love. I have never had it prepared anything like this before, I highly recommend trying it.

http://vegweb.com/index.php?topic=18457.0


1 large head cauliflower, chopped to florets
juice of 1 lemon
3 cloves garlic, minced
2 teaspoons Dijon mustard
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon dried dill
fresh black pepper, to taste
2 tablespoons nutritional yeast

Directions:

1. Preheat oven to 400 degrees F. Whisk together the remaining ingredients.

2. Toss with the cauliflower.

3. Bake for 40 minutes, stirring once about halfway through the cooking time.

They're ready when they get nicely browned and they're tender but not mushy. I like to leave mine in until they get chewy blackened parts, but that's just me.

These are soooo good - sometimes when I want a light dinner I'll just make a batch and eat it all myself, easily as good as French fries!
(http://vegweb.com/index.php?topic=18457.0)

[Zeabot]

Super foods are dumb. Just go into the grocery store and get fresh stuff, they are all superfoods because they aren't fatty cake moon pies.

[CrAnIuM]

Just go into the grocery store

Except...


with more and more food coming from cooperate/industrial "farms" all planting bastardized versions of real foods meaning that less and less nutrient value is found today than just 10 years past....


.... you are correct !

[Mamba]

Super foods are dumb. Just go into the grocery store and get fresh stuff, they are all superfoods because they aren't fatty cake moon pies.

Ughhhh... in season.

[Mamba]

Speaking of cauliflower, here's a recipe for cauliflower that I absolutely love. I have never had it prepared anything like this before, I highly recommend trying it.

http://vegweb.com/index.php?topic=18457.0


(http://vegweb.com/index.php?topic=18457.0)

That sounds interesting, I love cauliflower - so yummys. What's the reason for the nutritional yeast? Aside from adding nutrition, that is??

[Dirty Hippie]

Nutritional yeast is used a lot by vegetarians/vegans because it's a good source for B vitamins that we'd normally be short on. It has kind of a cheesy, savory taste that is an acquired taste for some people but I love it. It was probably used in this recipe to knock the tartness from the lemon juice and mustard down a notch and round out the flavors more.

[Mamba]

Nutritional yeast is used a lot by vegetarians/vegans because it's a good source for B vitamins that we'd normally be short on. It has kind of a cheesy, savory taste that is an acquired taste for some people but I love it. It was probably used in this recipe to knock the tartness from the lemon juice and mustard down a notch and round out the flavors more.

Oh I see, I figured it was used to make stuff rise- but that sounds plausible. I ate yeast on its own from a packet when I was younger and came out in a rash :(

[Dirty Hippie]

No no, it's not like yeast you'd use in bread. I don't know if you've ever had Vegemite or Marmite, but it's kinda like that, but much more mild and in dry flake form. I sprinkle it on popcorn a lot.

[Mamba]

Marmite

OIC. Hurk...... you either love it or you hate it.

[Zeabot]

planting bastardized versions of real foods
Bastardized versions of real foods for bastardized versions of real people.

[Mamba]

7 Foods to help you lose weight

Want to lose weight? Try increasing your daily fiber intake in the form of nutrient-rich high-fiber foods. Why fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.

Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams.

Apples

A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium.

Green beans

One cup boasts 4 grams of fiber, plus a healthy dose (30% daily value) of skin-helping vitamin C.


Sweet potatoes

A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories. It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin.

Raspberries

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.

Strawberries

One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.

Chickpeas

Just ¾ cup of chickpeas has a whopping 8 grams of fiber! You also get a good amount of vitamin B6 and folate, both of which play a role in forming healthy new cells.


Pumpkin

A cup of cooked pumpkin contains 3 grams of fiber. You also get vitamin A (245% daily value), vitamins C, E and potassium.

[Mamba]

8 of the World's Healthiest Spices


Modern science is beginning to uncover the ultimate power of spices and herbs, as weapons against illnesses from cancer to Alzheimer’s disease. “We’re now starting to see a scientific basis for why people have been using spices medicinally for thousands of years,” says Bharat Aggarwal, Ph.D., professor at the University of Texas M.D. Anderson Cancer Center in Houston and author of the upcoming Healing Spices (Sterling, January 2011).


1) Sage

Pairs well with: Squashes; parsley; rosemary; thyme; walnuts
May help: Preserve memory, soothe sore throats.
Recipe to try: Sweet Potato & Turnip Mash with Sage Butter and More Sage Recipes

Today’s herbalists recommend sipping sage tea for upset stomachs and sore throats; one study found that spraying sore throats with a sage solution gave effective pain relief. And whoever gave the herb the wisdom-connoting “sage” moniker may have been onto something: preliminary research suggests the herb may improve some symptoms of early Alzheimer’s disease by preventing a key enzyme from destroying acetylcholine, a brain chemical involved in memory and learning. In another study, college students who took sage extracts in capsule form performed significantly better on memory tests, and their moods improved.


2) Rosemary

Pairs well with: Potatoes; citrus; honey; garlic; onions; chile peppers
May help: Enhance mental focus, fight foodborne bacteria.
Recipe to try: Rosemary Flatbread with Yellow Split Pea Spread and More Rosemary Recipes

In ancient Greece, scholars wore rosemary garlands to help them study—and one recent study found that people performed better on memory and alertness tests when mists of aromatic rosemary oil were piped into their study cubicles. Rosemary is often used in marinades for meats and poultry, and there’s scientific wisdom behind that tradition: rosmarinic acid and other antioxidant compounds in the herb fight bacteria and prevent meat from spoiling, and may even make cooked meats healthier. In March, Kansas State University researchers reported that adding rosemary extracts to ground beef helped prevent the formation of heterocyclic amines (HCAs)—cancer-causing compounds produced when meats are grilled, broiled or fried.

3) Turmeric

Pairs well with: Garlic; citrus; ingredients in curry powder, such as coriander & cumin
May help: Quell inflammation, inhibit tumors.
Recipe to try: Golden Turmeric Latkes with Applesauce and More Turmeric Recipes

In India, turmeric paste is applied to wounds to speed healing; people sip turmeric tea to relieve colds and respiratory problems. Modern medicine confirms some solid-gold health benefits as well; most are associated with curcumin, a compound in turmeric that has potent antioxidant and anti-inflammatory properties. Curcumin has been shown to help relieve pain of arthritis, injuries and dental procedures; it’s also being studied for its potential in managing heart disease, diabetes and Alzheimer’s disease.

Researcher Bharat Aggarwal is bullish on curcumin’s potential as a cancer treatment, particularly in colon, prostate and breast cancers; preliminary studies have found that curcumin can inhibit tumor cell growth and suppress enzymes that activate carcinogens.

4) Chile Pepper

Pairs well with: Ginger; chocolate; beans; beef
May help: Boost metabolism.
Recipe to try: Paprika & Red Pepper Soup with Pistachio Puree and More Chile Pepper Recipes

Chiles, which create sensations of heat, from mild to fiery, are especially prized in hot climates since, ironically, the spice helps trigger the body’s natural cooling systems. Studies show that capsaicin—a pungent compound in hot chiles—revs up the body’s metabolism and may boost fat burning, but the jury is still out on whether that translates to long-term weight loss. Recent research found that capsinoids, similar but gentler chemicals found in milder chile hybrids, have the same effects—so even tamer sweet paprika packs a healthy punch. Capsaicin may also lower risk of ulcers by boosting the ability of stomach cells to resist infection by ulcer-causing bacteria and help the heart by keeping “bad” LDL cholesterol from turning into a more lethal, artery-clogging form.


5) Ginger

Pairs well with: Soy sauce; citrus; chile peppers; garlic
May help: Soothe an upset stomach, fight arthritis pain.
Recipe to try: Ginger-Marinated Leg of Lamb with Israeli Couscous & Kale and More Ginger Recipes

Traditionally used to relieve colds and stomach troubles, ginger is rich in inflammation-fighting compounds, such as gingerols, which some experts believe may hold promise in fighting some cancers and reducing arthritis pain. In a recent study, people who took ginger capsules daily for 11 days reported 25 percent less muscle pain when they performed exercises designed to strain their muscles (compared with a similar group taking placebo capsules). Another study found that ginger extract injections helped relieve osteoarthritis pain of the knee. And ginger’s reputation as a stomach soother seems deserved: studies show ginger extracts can help reduce nausea caused by morning sickness or following surgery or chemotherapy, though it’s less effective for motion sickness.

6) Cinnamon

Pairs well with: Cloves; nutmeg; allspice; chocolate; fruit; nuts
May help: Stabilize blood sugar.
Recipe to try: Cinnamon Bread Pudding with Cranberry-Raisin Sauce and More Cinnamon Recipes

Cinnamon was prized by King Solomon and used by the ancient Greeks and Romans to boost appetite and relieve indigestion. A few studies suggest that adding cinnamon to food—up to a teaspoon a day, usually given in capsule form—might help people with type 2 diabetes better control their blood sugar, by lowering post-meal blood-sugar spikes. Other studies suggest the effects are limited at best.

7) Saffron

Pairs well with: Shellfish, rice, tomatoes, garlic, onion
May help: Boost your mood, relieve symptoms of PMS
Recipe to try: Winter Squash Risotto and More Saffron Recipes

Saffron has long been used in traditional Persian medicine as a mood lifter, usually steeped into a medicinal tea or used to prepare rice. Research from Iran’s Roozbeh Psychiatric Hospital at Tehran University of Medical Sciences has found that saffron may help to relieve symptoms of premenstrual syndrome (PMS) and depression. In one study, 75% of women with PMS who were given saffron capsules daily reported that their PMS symptoms (such as mood swings and depression) declined by at least half, compared with only 8 percent of women who didn’t take saffron.


8) Parsley

Pairs well with: lemon zest, mint, garlic, capers, fish, beef
May help: Prevent cancer
Recipe to try: Rustic Parsley & Orzo Soup with Walnuts

University of Missouri scientists found that this herb can actually inhibit breast cancer-cell growth, reported Holly Pevzner in the September/October 2011 issue of EatingWell Magazine. In the study, animals that were given apigenin, a compound abundant in parsley (and in celery), boosted their resistance to developing cancerous tumors. Experts recommend adding a couple pinches of minced fresh parsley to your dishes daily.