These 16 items contain the nutrients necessary for women to keep healthy.
There really are super foods just for women?
Whether man or woman, we all need the same nutrients to feel our best. However, being the unique creations that we are, women have nutrient needs that are special to only us. And, lucky for us, they all are found in foods that are mouth-watering delicious
Granted, eating right is not about a handful of foods, but rather is the healthiness of the entire diet. That said, a few foods are truly super, packing in more than their share of nutrients and phytochemicals that lower women’s risk for diseases such as breast cancer and heart disease, helping prolong our lives, keep out minds sharp, and at the same time - tasting divine. Elizabeth Somer, registered dietitian and author of "Nutrition for Women," lists the top foods for women.
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16 "superfoods" that are best for women's health
What is Acai?
What is Acai?Acai is a Brazilian berry from the Amazon area that is one of nature's most comprehensive and healthy foods. The acai berry is laden with antioxidants, anthocyanins, amino acids, essential omegas, fibers and protein. Recent studies from the University of Florida indicate that Acai may even destroy cancer cells: "Brazilian berry destroys cancer cells in lab, UF study shows". Acai berry is a relatively newcomer as a supplement. Acai Juice or puree has been used in beverages in Brazil for years. Acai berries have a very high antioxidant count andare used to help counteract free radicals. This makes it one of the best antioxidant berry drinks with the highest orac values.
Acai fruit is high in essential fatty acids and omegas and contains 10 to 30 times more antioxidants than grapes, blueberries or pomegranates.
The acai berry is a source high in protein, dietary fiber, amino acids, vitamins and minerals. Acai is particularly high in several polyphenols.
Acai is loaded with antioxidants, about 30 times more than red wine. Antioxidants are molecules that may protect cells from damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Acai also carries lots of fibers, healthy monounsaturated fats, iron and amino acids.
Why Can't I buy the Acai Berries?
The acai berry is about 97-98% seed, and only 2-3% pulp. 24 hours after harvested, the Acai berry already lost most of its nutritional value.
Why Acai is called the "super food" ?
Acai is loaded with antioxidants, about 30 times more than red wine, which helps fight aging. Acai also carries lots of fibers, healthy monounsaturated fats, iron and amino acids.
See Article Below.
A Superfood: Acai Berry
I ran across this article and thought it would be good to share with our readers.
Brazilian berry destroys cancer cells in lab, UF study shows
GAINESVILLE, Fla. — A Brazilian berry popular in health food
contains antioxidants that destroyed cultured human cancer
cells in a recent University of Florida study, one of the first to investigate
the fruit’s purported benefits.
Published today in the Journal of Agricultural and Food Chemistry,
the study showed extracts from acai (ah-SAH’-ee) berries
triggered a self-destruct response in up to 86 percent of leukemia
cells tested, said Stephen Talcott, an assistant professor
with UF’s Institute of Food and Agricultural Sciences.
“Acai berries are already considered one of the richest fruit
sources of antioxidants,” Talcott said. “This study was an important
step toward learning what people may gain from using beverages, dietary supplements
or other products made with the berries.”
He cautioned that the study, funded by UF sources, was not intended to show whether
compounds found in acai berries could prevent leukemia in people.
“This was only a cell-culture model and we don’t want to give anyone false hope,” Talcott
said. “We are encouraged by the findings, however. Compounds that show good
activity against cancer cells in a model system are most likely to have beneficial effects
in our bodies.”
Other fruits, including grapes, guavas and mangoes, contain antioxidants shown to kill
cancer cells in similar studies, he said. Experts are uncertain how much effect antioxidants
have on cancer cells in the human body, because factors such as nutrient absorption,
metabolism and the influence of other biochemical processes may influence the
antioxidants’ chemical activity.
Another UF study, slated to conclude in 2006, will investigate the effects of acai’s antioxidants
on healthy human subjects, Talcott said. The study will determine how well the
compounds are absorbed into the blood, and how they may affect blood pressure, cholesterol
levels and related health indicators. So far, only fundamental research has been
done on acai berries, which contain at least 50 to 75 as-yet unidentified compounds.
“One reason so little is known about acai berries is that they’re perishable and are traditionally
used immediately after picking,” he said. “Products made with processed acai
berries have only been available for about five years, so researchers in many parts of
the world have had little or no opportunity to study them.”
Talcott said UF is one of the first institutions outside Brazil with personnel studying acai
berries. Besides Talcott, UF’s acai research team includes Susan Percival, a professor
with the food science and human nutrition department, David Del Pozo-Insfran, a doc-
Filed under Research, Health, Sciences, Agriculture on Thursday, January 12, 2006.
toral student with the department and Susanne Mertens-Talcott, a postdoctoral associate
with the pharmaceutics department of UF’s College of Pharmacy.
Acai berries are produced by a palm tree known scientifically as Euterpe oleracea,
common in floodplain areas of the Amazon River, Talcott said. When ripe, the berries
are dark purple and about the size of a blueberry. They contain a thin layer of edible
pulp surrounding a large seed.
Historically, Brazilians have used acai berries to treat digestive disorders and skin conditions,
he said. Current marketing efforts by retail merchants and Internet businesses
suggest acai products can help consumers lose weight, lower cholesterol and gain energy.
“A lot of claims are being made, but most of them haven’t been tested scientifically,” Talcott
said. “We are just beginning to understand the complexity of the acai berry and its
health-promoting effects.”
In the current UF study, six different chemical extracts were made from acai fruit pulp,
and each extract was prepared in seven concentrations.
Four of the extracts were shown to kill significant numbers of leukemia cells when applied
for 24 hours. Depending on the extract and concentration, anywhere from about
35 percent to 86 percent of the cells died.
The UF study demonstrates that research on foods not commonly consumed in the
United States is important, because it may lead to unexpected discoveries, said Joshua
Bomser, an assistant professor of molecular nutrition and functional foods at The Ohio
State University in Columbus, Ohio.
But familiar produce items have plenty of health-giving qualities, he said.
“Increased consumption of fruits and vegetables is associated with decreased risk for
many diseases, including heart disease and cancer,” said Bomser, who researches the
effects of diet on chronic diseases. “Getting at least five servings a day of these items is
still a good recommendation for promoting optimal health.”
http://news.ufl.edu/2006/01/12/berries/
5 Healthful Holiday Foods
5 Healthful Holiday Foods
BY: By Amelia R. Farquhar
Some seasonal treats are good for you. These good-for-you options pack a nutritional punch.
Many foods we eat during the holidays have nutrients that may help prevent disease. "There’s an added benefit to obtaining these vitamins, minerals, and phytochemicals from a variety of foods, since they work synergistically to create positive health effects," says Melissa Ohlson, M.S., R.D., a spokesperson for the Cleveland Clinic Heart Center. Among those that pack a nutritional punch:
1. Sweet potatoes: This root vegetable (especially the dark-fleshed orange variety, typically called a yam) has a high amount of potassium, fiber, and the antioxidant beta-carotene. "All three have been asso¬ciated with a lower risk of cardiovascular disease," Ohlson says. Enjoy them year-round: Use in place of pumpkin or banana in recipes for muffins, pancakes, and breads, says Dana Jacobi, author of 12 Best Foods Cookbook.
2. Pomegranate: This Chinese fruit is one of the most potent sources of antioxidants, such as polyphenols and anthocyanins, which may help reduce the buildup of plaque in arteries, lessening the risk of heart disease, says Ohlson. She adds that they’re also a good source of potassium, fiber, and vitamin C. Enjoy them year-round: Fresh pomegranates are at their peak this time of year, so use their seeds to add taste and a unique accent, garnishing anything from hot soups to cold salads and cocktails. To reap their nutrition reward all year, look for their ¬intensely sweet-tart juice, syrup, or molasses, Jacobi says.
3. Cranberries: High in compounds called tannins, cranberries have been linked to a decrease in urinary tract infections, gum disease, and some types of ulcers because of their antibacterial effect. "Tannins also may play a role in reducing the risk of heart disease and some cancers," Ohlson says. Enjoy them year-round: Since fresh cranberries are exceptionally tart, most recipes for sauces and relishes contain a lot of sugar, Jacobi says. You can reduce the amount by using sliced or chopped apples to add sweetness instead. Freeze these in bags for year-round use.
4. Lentils: High levels of fiber found in lentils may help reduce cholesterol levels and maintain blood sugar, while folate helps to regulate homocysteine levels, protecting the heart from disease, Ohlson explains. Lentils are a traditional New Year’s food, especially in Italian, German, and Scottish cultures. Enjoy them year-round: Use them to add protein to soups and salads, Jacobi says.
5. Cocoa: In addition to iron and magnesium, a cup of this beverage can provide you with twice the amount of antioxidants found in red wine and triple that of tea, according to a study published in the Journal of Agriculture and Food Chemistry. If you prefer these benefits in the form of a bar, try eating one to two ounces of dark chocolate containing at least 70 percent cocoa solids daily. Several long-term studies have found that this type of dark chocolate may help lower LDL (bad cholesterol) and increase HDL (good cholesterol). Enjoy it year-round: For a rich, creamy chocolate drink you can sip hot or cold, Jacobi recommends heating one cup of vanilla soymilk, one tablespoon of water, and two tablespoons of sugar. Just before it boils, whisk in two ounces of dark chocolate (chopped) and two tablespoons of Dutch-processed cocoa powder.
Copyright 2007 Cooking Light magazine. All rights reserved. Privacy Policy
More Super Foods: Eat Healthy
10 great health foods: Best bets for eating well
Source: MayoClinic.com
Introduction
Here are your best bets for eating well. These 10 health foods are some of the healthiest because they meet at least three of the following criteria:
Are a good or excellent source of fiber, vitamins, minerals and other nutrients
Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
May help reduce the risk of heart disease and other health conditions
Are low in calorie density, meaning you get a larger portion size with a fewer number of calories
Apples
Why eat apples?
Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of the vitamin C -an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron and folate.
Almonds
Why eat almonds?
These tear-shaped nuts are packed with nutrients - fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut - 70 milligrams (mg) in 23 almonds. And one serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of vitamin E.
Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is monounsaturated fat - a healthier type of fat that may help lower blood cholesterol levels.
Blueberries
Why eat blueberries?
Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.
Blueberries are also a low-calorie source of fiber and vitamin C - 1 cup of fresh blueberries has 83 calories, 3.5 grams of fiber and 14 mg of vitamin C.
Broccoli
Why eat broccoli?
Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients - a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C - antioxidants that protect your body's cells from damage.
Red beans
Why eat red beans?
Red beans - including small red beans and dark red kidney beans - are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases such as cardiovascular disease and cancer.
Salmon
Why eat salmon?
Salmon is an excellent source of omega-3 fatty acids - a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.
In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.
Spinach
Why eat spinach?
Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.
Sweet potatoes
Why eat sweet potatoes?
The deep orange-yellow color of sweet potatoes tells you that they're high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories - one small sweet potato has just 54 calories.
Vegetable juice
Why drink vegetable juice?
Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices, which include tomatoes, are good sources of lycopene, an antioxidant which may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.
Wheat germ
Why eat wheat germ?
At the center of a grain of wheat is the wheat germ - the part of the seed that's responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.
