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GOOD FOODS

eating should be delicious and nutritious

 
 

good food


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Fruits, Nuts and Berries

Vegetables

Meats, Poultry and Fish

Dairy

We are what we eat. What foods are good and what foods do you need to eat in order to keep a healthy diet and lifestyle?  Processed and engineered foods are not readily recognized by the body; it is important to use foods as close to their natural state and DNA as possible.  Be good to your body, you could not do it for a better person.

Fruits, Nuts and Berries

nuts and fruit

Fruits, Nuts and Berries are not only nutritious but they are oh, so good to eat. Get in the habit of discovering how to eat, and snack on them, causing you to turn your back on junk food forever.  Fruits give you enzymes, fiber, vitamins and minerals; and very important antioxidants to protect you from oxidation damage. Nuts give you protein; forget that hamburger that ferments in your digestive system for protein; nuts give you not just protein but essential fats, so important in fighting off disease.

Berries

Scientists have found berries have some of the highest antioxidant levels of any fresh fruits (measured as ORAC), and kale and spinach are the only vegetables with ORAC values as high as fresh, delicious berries. Fresh berries are some of the most powerful (and delicious) disease-fighting foods available.

Anthocyanins
Color pigments in berries that are powerful antioxidants. Blue, purple, and red color has been associated with a lower risk of certain cancers, urinary tract health, memory function, and healthy aging.

Antioxidants
Substances that protect the body by neutralizing free radicals or unstable oxygen molecules, which can damage the cells and are a major source of disease and aging.

Catechins
Catechins are flavonols that support the antioxidant defense system.Catechins found in caneberries are very similar to those found in green tea which studies show may contribute to cancer prevention. The catechins content found in 100 grams (about 3 /4 cup) is as follows: red raspberries, .83 milligrams and Evergreen blackberries, 1.4 milligrams.

Dietary Fiber
Found only in plant foods, fiber helps maintain a healthy GI tract, lowers blood cholesterol, reduces heart disease and may prevent certain types of cancers.

Ellagic Acid
A phenolic compound known as a potent anti-carcinogen which has anti-viral and anti-bacterial properties. Scientists feel ellagic acid plays a major roll in cancer prevention and tumor reversal.  Red Raspberries are said to have the highest amount of Ellagitannin complex; the body converts this complex into Ellagic Acid.  You cannot take Ellagic Acid as a supplement or it will be destroyed in the gut.  The Ellagitannin complex once converted will expose and begin to help destroy the cancer stem cells that are the cause of all progression and metastases; recurrences occur because Cancer Stem Cells [ CSC] are never killed most treatments, most especially chemotherapy and radiation. See Article here

Fiber
A carbohydrate-like substance found only in plants. Dietary fiber helps maintain a healthy
gastrointestinal tract and may help prevent certain types of cancers. It can also help to reduce blood cholesterol levels and lower the risk of heart disease.

Gallic Acid
A potent antioxidant also found in black tea and red wine, shown in tests to inhibit cell proliferation and cell death in prostrate cancer cells.

ORAC (oxygen Radical Absorbance Capacity)
ORAC (Oxygen Radical Absorbance Capacity) values are a measure of the antioxidant activity. Specifically, it measures the degree and length of time it takes to inhibit the action of an oxidizing agent. Antioxidants inhibit oxidation which is known to have a damaging effect on tissues. Studies now suggest that consuming fruits and vegetables with a high ORAC value may slow the aging process in both body and brain. Antioxidants are shown to work best when combined; the presence of fiber and other plant compounds enhance the health benefit. For this reason, a nutraceutical source is a more viable antioxidant option than that of a dietary supplement.

Single servings of fresh or freshly cooked fruits and vegetables supply an average of 600-800 ORAC units. Scientists believe that increasing intake of foods that provide 2000-5000 units per day may be needed to increase serum and tissue antioxidant activity sufficiently to improve health outcomes.

Phytochemicals
Phytochemicals are naturally occurring antioxidants in plants that add flavor, color pigments and scent, and they are abundant in all types of fruits and vegetables, particularly berries.

The pigments that give berries their rich red to blue, black and purple colors are a type of phytochemical that has been shown to have significant disease-fighting, cell-protecting antioxidant capacity.

Quercetin
A flavonol that works as both an anti-carcinogen, an antioxidant and protects against cancer and heart disease.

Rutin
A bioflavonoid that promotes vascular health, helps to prevent cell proliferation associated with cancer and has anti-inflammatory and anti-allergenic properties.

Salicylic Acid
The salicylic acid found in Oregon cranberries may prove to have the same protective effect against heart disease as aspirin. Aspirin is a closely related compound know to pharmacists as salicylic acid acetate. The therapeutic successes of small daily doses of aspirin to inhibit atherosclerosis suggest the possibility that salicylic acid consumed in foods may provide a similar benefit. A 100-gram serving (about 3 /4 cup) of red raspberries contains around 5 milligrams of salicylic acid.

Vitamin C
A water soluble vitamin that functions as a powerful antioxidant.

Source:   Oregon Raspberry & Blackberry Commission

Nuts

bowl of nuts

Brazil nuts

Ideal for those with low thyroid function, Brazils are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps wounds to heal.  The selenium is good for those fighting hormonal cancers like prostate cancer,  as it may help fight prostate cancer by inhibiting the growth of cancerous cells. You only need three or four Brazil nuts a day to get all the selenium you require.

Cashews

Because they contribute a good level of protein and are a useful source of minerals like iron [Iron helps deliver oxygen to all of your cells, which can prevent anemia], and zinc, cashews make an excellent choice if you're following a vegetarian diet. They're also rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss. 

Chestnuts

They have the lowest fat and calories, chestnuts are rich in starchy carbs and fiber, and in their raw form are a good source of vitamin C. They're lower in protein than other nuts but make a useful contribution of B vitamins including B6. Ground chestnut flour can be used as gluten-free flour for cakes and bakes, or buy fresh and roast for a tasty snack.

Hazelnuts

Opt for hazelnuts if you're concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinson’s Disease. Hazelnuts are a good source of foliate, which plays a key role in keeping homocysteine within normal levels.

Macadamias

With one of the highest fat contents, macadamias are often used to add flavor and texture to dishes. Although high in fat, they do supply good levels of the healthy mono-unsaturated variety. They're a rich source of fiber and make a useful contribution of minerals including magnesium, calcium and potassium. Buy in small batches and store carefully to avoid rancidity.

Pecans

They are heart-friendly, packed with plant sterols, valuable compounds that are effective at lowering cholesterol levels. Pecans are also antioxidant-rich which helps prevent the plaque formation that causes hardening of the arteries. They're rich in oleic acid, the healthy fat found in olives and avocado. As a good source of vitamin B3 pecans are the perfect option if you're fighting fatigue because this vitamin helps us access the energy in our food.

Pistachios

Pistachios are especially rich in vitamin B6, which is important for keeping hormones balanced and healthy; they are a good option for those with problem periods. They're the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also contain potassium and fiber.

Walnuts

Their superior antioxidant content means walnuts are useful in the fight against cancer. They're also a good source of mono-unsaturated, heart-friendly fats, and studies show they help to lower the bad form of cholesterol (LDL). Finally, they're rich in omega-3, so they're a great alternative if you don't eat oily fish.

Almonds

They contain the most fiber, about 3 grams per ounce, compared to other nuts, and are richest in vitamin E, a powerful antioxidant. Those who include almonds in their weight loss plans lost more weight than those who ate more complex carbohydrates. Research shows that almonds are especially healthy for people worried about their blood sugar: Almonds may even safeguard your gut; a study (funded by the Almond Board of California) found that the nuts raised levels of good bacteria that bolster the body’s immune system.

Peanuts

They give you sufficient levels of mono-unsaturated fatty acids especially oleic acid, this helps lower LDL cholesterol and helps increase HDL levels in the blood.  Peanuts are a good source of resveratrol, found to protect against cancers, heart disease, degenerative nerve diseases, Alzheimer’s and viral or fungal infections.  They are also rich in minerals copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium.  B-complex vitamins are also found in peanuts, the folates and niacin helps contribute to a good brain health promoting blood flow to the brain. . Just a handful will provide recommended levels of many nutrients. 

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