Get More Omega-3 in Your Diet

Omega-3 fatty acids can do a lot for your body. Omega-3 fatty acids can reduce inflammation, keep your blood from clotting excessively, lower the amount of lipids circulating in the bloodstream, reduce the risk of becoming obese and improve the body's ability to respond to insulin. These fatty acids also help prevent cancer cell growth. Introduce more omega-3 fatty acids in your diet with these tips:

1. Eat more fish.
Oily fish, that is. Salmon, sardines, and tuna are your best bets. These lean protein sources are rich in omega-3 fatty acids. They are also very versatile and easy to prepare. Include fish in your salad, pan fry or grill it for your main course, or hit it with tomato sauce for an easy pasta sauce.

2. Gobble whole grains.
Whole grain is good for you for fiber. But whole grain flaxseed is even better because it's loaded with omega-3. Mix it with your yogurt, top your cereal with it, or eat it as a snack to boost omega-3 intake.

3. Go nuts.
Walnuts are a great source of omega-3 fatty acid. Coat your fish in them, eat them as a snack, toss them into salads, or turn them into desserts.

Written By: Kristine Gonzaga

Basil: More than Just Pesto

The round, often pointed, leaves of the basil plant looks a lot like peppermint to which it is related. Its highly fragrant leaves are used as a seasoning herb for a variety of foods, but has become ever popular as the main ingredient in pesto, the mixture of basil, pine nuts and parmesan cheese.

The unique array of active constituents called flavonoids found in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.

Basil is a very good source of vitamin A. Called "pro-vitamin A," since it can be converted into vitamin A, beta-carotene is a more powerful anti-oxidant than vitamin A and not only protects epithelial cells from free radical damage, but also helps prevent free radicals from oxidizing cholesterol in the blood stream. Only after it has been oxidized does cholesterol build up in blood vessel walls, initiating the development of atherosclerosis, whose end result can be a heart attack or stroke.

Written By: Kristine Gonzaga

Pining for Spinach

Popeye has the right idea when he started chugging down canned spinach. And the resulting strength is not that misleading apart from the obvious exaggeration. Spinach is really good for you. If the vegetable's deep green color is not confirming enough for you, here are some nutrition facts to sink your teeth into:

Vitamin K. Few sources offer more vitamin K than spinach does. K is essential for blood clotting and bone health. Recent research shows it may also help decrease inflammation, a condition linked to a host of diseases, including Alzheimer's, arthritis, type 2 diabetes, heart disease, and osteoporosis.

Folate. This helps prevent cancers of the cervix and lungs and works alongside vitamin B6 to protect against heart disease.

Vitamin B and C. Eating spinach can also improve your mood. Studies show that both play vital roles in the production of neurotransmitters such as dopamine and serotonin, which are associated with pleasure and keeping depression and anxiety under control.

Aside from being nutritious, spinach is also a palate-friendly vegetable. It's good creamed, scalloped, sautéed, or eaten raw in salads.

 

Written By: Kristine Gonzaga

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.

Olive Oil: An Anti-Aging Agent

Olive oil figures prominently in the Mediterranean diet. Rich in antioxidants and anti-inflammatory monounsaturated fat, it lowers risks of cardiovascular disease, cancer, and age-related cognitive decline in people who include this healthy oil in their diets.

High fat intake is associated with degenerative diseases such as atherosclerosis, diabetes, asthma, colon cancer, and arthritis. But generous use of olive oil can lower rates of these conditions. Comparing olive oil with other fats such as animal fats, hydrogenated fats, and vegetable oils like corn oil dominate, turns up some very interesting data. It turns out that people who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma.

According to the Food and Drug Administration (FDA), consuming about two tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet.

Pure, extra virgin olive oil is not only a light and delicate addition to many wonderful dishes, it is one of the most health-promoting types of oils available.

Avocado: High Fat Can Be Healthy

Avocados are known to be high in fat. But did you know that they are considered as one of the healthiest fruits in the planet? So if you are avoiding avocados because of the fat content, you are missing on a lot of essential nutrients.

Although it's true that an avocado packs a lot of calories and fat into a small package, most are monounsaturated, which lowers "bad" LDL cholesterol and raises "good" HDL levels. The remaining fat is polyunsaturated. According to a study from Ohio State University, the fat in avocados may aid your body's ability to absorb certain nutrients. One such nutrient is lycopene, which may help prevent heart disease and prostate cancer; others include beta-carotene and lutein, which may decrease the risk of certain cancers and eye diseases.

But there's more to avocado than its good-for-you fat. Per ounce, avocados contain more fiber than other fruit; a typical whole avocado has a whopping 14 grams, which even rivals the fiber in a serving of shredded wheat and bran cereals. They also provide more protein than most fruits, making them a great energy source (since you need carbs, fat, and protein for sustained energy.

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.