Brussels Sprouts: Why You Shouldn't Toss Them Out

When you were a kid, you're most likely guilty of this crime: Tossing the Brussels sprouts back into the serving dish when your mom wasn't looking. If you're still doing that - shame on you! - you are missing out on a lot of nutrients.

Cousin to broccoli and cabbage, Brussels sprouts are loaded with phytochemical nutrients. Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defence systems to protect against disease, including cancer. Scientists have found that sulforaphane, one of the powerful glucosinolate phytonutrients found in Brussels sprouts and other cruciferous vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus, helping to clear potentially carcinogenic substances more quickly.

The hearty vegetable also provides plenty of vitamins A and C, two powerful antioxidants that may help reduce the risk of some cancers. In addition, vitamin A boosts immune-system function and promotes healthy, resilient skin. Folate, another heart-healthy nutrient found in the sprouts, may protect against cognitive decline and is essential for pregnant women, as it helps prevent birth defects.

Buy Tip: Choose sprout heads of roughly the same size so they'll cook evenly. Avoid those with excessive leaf perforations; they may contain common garden pests.

Fun with Figs

While figs are often served during fall, they are abundant all throughout the year. Excellent on roast pork, in pies, as salad dressing, or eaten as is, figs are good either fresh or dried. Aside from being good on your palate, figs also offer amazing health benefits.

Fresh figs are a great source of energy and vitality, which may explain the aphrodisiac and fertility-boosting powers they've traditionally been thought to possess. Nutritionally, they contain more mineral matter and alkalinity than most fruits and are one of the highest sources of calcium in the plant world. Both dried and fresh figs are impressive sources of soluble and insoluble fiber, which are important for cardiovascular and digestive health and for removing toxins from the body. Figs are also loaded with antioxidants. A single fig contains more polyphenols, which help fight free radicals in the body than a cup of green tea.

Figs even contain omega-3 fatty acids, which are associated with healthy heart and brain function, and lutein, which aids vision. Nutritionists recommend figs for lowering blood cholesterol and blood pressure. Four fresh figs only contain 120 to 148 calories and trace amounts of fat.

Chew Your Way Against Diabetes: Power Foods to Keep Glucose Low

If you have diabetes and you're told about the things you can't eat, chances are high you'll be obsessing over foods you're not allowed to eat. Stop it. It won't do you any good and may make your blood glucose levels skyrocket. Instead, turn your attention to these food items. They taste good and help you manage your diabetes as well.

Flaxseed
Flaxseed is best known as a source of fiber and alpha-linolenic acid (ALA), which your body converts to omega-3s EPA and DHA. Several studies have found a link between increased ALA intake and lower odds of heart disease, heart attack, and other cardiovascular issues. These magic seeds also show promise for lowering cholesterol and blood sugar.

Berries
Berries are nature's candy - but unlike sugary confections from the checkout aisle, they're loaded with fiber and antioxidants called polyphenols which can lower blood sugar.

Walnuts
An ounce of these healthy nuts delivers almost 2g of fiber plus 2.6 g of ALA, the omega-3 precursor. These are great for snacking and have the added benefit of lowering your blood sugar levels.

Tip: Top oatmeal with these and add shaved dark chocolate for indulgence.

Shiitake Mushrooms - Why They're Good For You

Are you the type to turn your nose up on organic or weird-looking mushrooms like shiitake? If so, then you're missing a lot in terms of nutrients. Not only are shiitakes the tastiest of mushrooms, but they are actually loaded with nutrients that are really good for you.

Cultivated for more than 1,000 years, these meaty, tender Chinese mushrooms have long served as both food and medicine. They owe their reputation as immunity boosters to a type of carbohydrate called beta-glucans. Unlike other immunity nutrients, beta-glucans don't create or regulate cells within your immune system. Instead, they act as a kind of decoy, boosting your body's immune response. When you eat shiitakes, your immune system reacts as if a harmful substance is present and kicks into high gear to protect you. In a 2004 animal study of swine influenza virus, the group given beta-glucans before infection developed a much milder case of the flu than those untreated. While the swine flu virus study was not the same strain as the human H1N1 virus, the results show promise for beta-glucans' ability to prevent and treat the flu.

Go Nuts With Walnuts

Nuts have gotten bad rep over the years due to their high fat content. But something high in fat is not entirely evil, especially if it is high in good fat. Walnuts are a prime example of nuts that are high in good fat. These also aid in processing the absorption of fat-soluble vitamins. Without good fat, vitamins like vitamin A, E, and K will not be absorbed and used by the body.

Although walnuts boast heart-healthy oil like most nuts, they have an added edge. Most nut oil is monounsaturated, but walnuts primarily contain the polyunsaturated variety. In fact, they're the only nuts - and one of the few foods -- that offer significant amounts of a crucial type of polyunsaturated fat called alpha-linolenic acid, or ALA, which is an omega-3 fatty acid. ALA protects the heart in several ways: It improves your ratio of good to LDL bad cholesterol, and it reduces inflammation, helping to block the conversion of cholesterol into harmful, artery-clogging plaque. ALA also plays a significant role in the development of the brain and cognitive function; low levels of ALA have been associated with depression and other mood disorders.

Ginger: The Benefits Beyond Looks and Taste

A lot of people are turned off by how ginger looks. It's knobbly, oddly shaped, and often resembles bunions. But still, it's not about the looks. Without ginger, you can say goodbye to gingerbread, ginger ale, gingersnaps, and Chinese takeout. Ginger is what makes these dishes delicious with it's piquant flavor and enticing aroma. But there is more to ginger than it's odd shape and spicy taste.

Ginger is one of the top natural medicinal remedies around. As a tea, it is good for calming and settling an upset stomach. Candied, ginger is also a great remedy to prevent motion sickness, nausea, and dizziness. Joint pain and colds are also cured using fresh ginger extracts or ginger-flavored soups. It is also good for improving blood circulation. All these benefits are down to ginger's flavor agent, gingerols.

For something with a funny name, gingerols contain potent anti-inflammatory agents, can help prevent growth of colorectal cancer, and remedy many common health problems. Since it's also dirt cheap and available all year round in Chinese stores and your local supermarkets, you can easily supplement your diet with this wonder root.     

Berry Very Good

There are some things that are just both too healthy and too tasty to pass up. One of these things are berries. They are rich in vitamins and minerals, but most of all, they are loaded with disease-fighting antioxidants. Eating them isn't a task at all, as they are sweet, juicy, tangy, and succulent enough to be dessert.

Berries - blackberries, blueberries, raspberries, and strawberries - are the perfect blend of flavor and nutrition. The colors should clue you in - after all, experts agree that the darker and brighter a food's natural color is, the better it is for your health. And with the variety of berries and their respective colors, you are sure to get more than your fair share of antioxidants from them.

Each berry's color comes from a different type of flavonoids, so you should eat a variety. Blueberries are among the highest in overall antioxidant content. It can match spinach and kale, no problem. But raspberries, blackberries, and strawberries contain several flavonoids that are not in blueberries. All contain vitamins C and E that can boost their antioxidant ability. They're also high in fiber, an important component of a heart-healthy diet.