Power Foods Diet
Power Foods Diet, Mood Foods & Foods to Add to Your Grocery List
POWER FOODS DIET
Here is the Food List that you have been looking for -- A Plan that you can Customize to fit your own special needs and likes!
Many of these foods have shown positive health benefits in many areas. They not only help maintain energy and build a strong immune system, they help cells in a pre-cancerous stage
revert to normal. They detoxify harmful enzymes in the body and fend off infections.
These foods have been shown to lower the rates of heart disease, osteoporosis,and breast cancer and they lower blook pressure and LDL cholesterol in blood. They can reduce a diabetics need for insulin and help regulate blood sugar levels. More over they reduce the risk of heart disease, the risk of cataracts, the risk of lung cancer risk in ex-smokers, the risk of cancers of the mouth, throat, stomach, and pancreas.
They can act as bufferers to various diseases and complicated conditions in the body including cancer, fibromyalgia, and other systemic conditions.
So, Add these Invaluable Foods to Your Grocery List & Include them in your weekly diet plan for Optimum Health Benefits & to Build A Customized Diet Plan designed especially for your own needs and tastes.
Apricots are loaded with the antioxidants, beta carotene and vitamin C. Researchers have recently established that vitamin C can help prevent cataracts along with reducing the risk of cancers of the mouth, throat, stomach, and pancreas. Apricots are also packed with fiber, and when combined with a low-fat diet, can lessen the risk of colon polyps.
Bananas may help to lower blood pressure. They are high in vitamin B6, rich in potassium, and research indicates that they are essential to building a strong immune system. Bananas are one of the most economical and readily available power foods.
We get much of our fiber from beans, which help to regulate blood sugar levels, staves off hunger, and also reduces a diabetic’s need for insulin. Beans are also thought to lower blood pressure. Beans are inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. Choose garbanzo, pinto, black, navy, kidney, or lentils. Beans are another great power foods choice.
Very lean beef is a super source of zinc, which is an immune system strengthener, and also contains niacin, which may help prevent cancerous conditions. Lean beef will also protect against cell damage that can lead to cancer and it also helps to fend off infections.
Bran cereal is very high in wheat bran and this is one of the best sources of cancer fighting insoluble fiber, the kind of fiber that increases stool bulk and speed. This is a cereal that provides about five grams of fiber per serving. May help to reduce heart disease.
Broccoli contains potassium and chromium which help to stabilize blood sugar, Broccoli is filled with cancer-fighting fiber, and antioxidant vitamin C, beta carotene, bone-building calcium, folic acid, boron, and sulforaphane which helps to detoxify harmful enzymes in the body. Broccoli is a power food that diabetics should consider.
The high fiber rice bran in brown rice possibly can help to lower cholesterol. Brown rice is very high in vitamin B-6 and magnesium. It provides thiamine (which is vital to nerve function), niacin, copper, and zinc. Research studies indicate that vitamin E from power foods like brown rice tends to strengthen the immune system and will reduce the risk of heart disease and cataracts.
There are substances called indols in cabbage that are anti-cancer agents.
Cantaloupe is absolutely packed with vitamin C, fiber, folic acid, potassium, beta carotene, and vitamin B-6. A quarter of a delicious melon supplies as much vitamin A and C as most people need in an entire day. How is that for a power food?
Scientific studies suggest that one carrot a day may reduce lung cancer risk in ex-smokers. Carrots are also loaded with beta carotene.
The essential fatty acids in fish oils have been found to lower triglycerides (blood fats and sugars). High levels of triglycerides are thought to be more harmful to women than men. It is recommended that fish should be eaten three to four times a week. Lake trout, salmon, sardines, anchovies, herring, and blue fish are those that have the most essential fatty acids.
Garlic helps to protect against heart disease and stroke. It might also lower blood pressure and it acts as a natural antibiotic. Research studies suggest that garlic gives many multiple benefits including the fact that it appears to defuse carcinogenic chemicals (e.g. those from cigarettes). It may also lower blood cholesterol levels.
Ginger is a spice and, like many other spices including rosemary, pepper, oregano, and thyme, is a powerful antioxidant and another great power food.
Grapes are an excellent source of boron, a mineral that helps to prevent osteoporosis. Red grape juice also contains resveratrol a phytochemical that may help prevent heart disease by inhibiting the “clumping” of blood cells.
LEAFY, DARK GREEN VEGETABLES
Leafy, dark green vegetables--high in beta-carotene and have significant amounts of iron and fiber. Popeyes power food!
Kale is packed with fiber, calcium, manganese, vitamin B-6, copper, and potassium. Kale has provided another hope against heart disease helping to reduce the harmful effects of the LDL cholesterol.
Kiwi is a fruit that is literally packed with vitamin C and cancer-fighting fiber.
Lentils provide a bonanza of nutrients and especially the B-complex vitamins. One particular study done by physicians suggest that they protect against heart attacks because they are very high in fiber, protein and minerals, such as iron and immune-boosting copper, manganese, and zinc. Check with your doctor before trying this power food if you have gout -- in some cases of gout, lentils may need to be avoided.
Mangos are packed with vitamin B-6 and copper, and with the anticancer antioxidants beta carotene and vitamin C. The combination of these antioxidants has been shown in an USDA study to lower blood pressure.
We can classify nuts as a heart helper. For example, adults on a low fat diet who ate two ounces of walnuts, five or more times a week, lowered their cholesterol levels by 12 percent.
Oats lower the LDL (bad) cholesterol. Research studies have found that if individuals eat 3 grams of soluble fiber a day, which is about the amount found in three packets of instant oatmeal, one can lower LDL cholesterol by 6 percent within six weeks. How's that for a power food?
Olive oil is a key component of the healthy Mediterranean diet. Olive oil is the oil richest in monounsaturated fats, which have been shown to lower cholesterol.
Onions may have the ability to lower blood cholesterol levels. Would you have guessed onions to be on the power foods list?
All citrus fruits and juices, including orange juice, contain liminoids. These are substances that research studies have shown that can activate detoxifying enzymes in the body, which reduce cancer risk. Orange juice is the classic source of vitamin C, and it is recommended that smokers take twice the amount that non-smokers require.
Pears provide vitamin C, potassium, boron, and fiber. Pears are also on the list of great tasting power foods.
PECTIN RICH FOODS
Pectin-rich foods such as apples, grapefruit, and oranges have been shown to reduce blood cholesterol levels. Oranges are rich in vitamin C, folic acid, and fiber. Add Oranges to your power foods list.
RED BELL PEPPERS
Red bell peppers are a better anticancer choice than green peppers because they contain added carotenes. Red bell peppers also supply powerful antioxidant properties, and help fight cancer by inhibiting the formation of carcinogenic nitrosamines (formed when you ingest foods containing nitrates such as bacon, sausage, and cured beef). Peppers are incredibly high in vitamin C making the power foods list.
Prunes are a source of bone-saving boron and of the antioxidant vitamins A and E, and they are loaded with fiber.
Pumpkin is particularly high in beta-carotene and fiber.
Salmon and other fatty fish – the omega-3 fats in fish, especially fatty fish like salmon, sardines, and rainbow trout, can reduce the risk of sudden death heart attacks.
Sweet potatoes contain almost twice the fiber and much more beta-carotene than white and red potatoes. Sweet Potato is the nutritional all star – one of the most nutritious vegetables you can eat. They’re loaded with carotenoids, vitamin C, potassium, and fiber. Potatoes are a good sources of vitamin C and another power food that packs carbs so watch the serving size.
Research studies show that postmenopausal women who take in 150 milligrams of calcium in supplement form reduce their bone loss. Researchers are now convinced that extra calcium can absolutely strengthen the bones and prevent fractures in older adults. Skim milk appears to be one of the best sources of bone-building calcium and riboflavin. Riboflavin is a B vitamin, which helps power foods and maintain energy.
Soy protein is an invaluable power food in that research studies have shown that populations that have a high soy intake have lowered the rates of heart disease, osteoporosis, and breast cancer. Soybeans and soy products are good source of protein,soluble fiber, and B-complex vitamins. Soybeans have been shown to help cells in a pre-cancerous stage revert to normal.
Spinach provides a powerhouse of antioxidants and is very rich in folic acid. It is loaded with vitamin C, calcium, and fiber. Popeyes power foods!
Strawberries offer more vitamin C and fiber than most other fruits. Strawberries also contain elegiac acid which is a natural cancer fighting chemical.
Sunflower seeds are very high in vitamin E, which is an antioxidant that fights heart disease, cancer, and cataracts. Sunflower seeds are very similar to nuts in polyunsaturated fat content.
Worldwide studies have suggested that the chemicals in tea tend to prevent cancer and lower blood cholesterol. So, while tea is a beverage, it is on the power foods list.
Tomatoes contain lycopene, a chemical also found in pink grapefruit, which is thought to help prevent some cancers, including prostate cancer. Tomatoes are also an excellent source of vitamins A and C, as well as fiber and potassium, so add them to your power foods list.
Tumeric is a spice, which gives many Indian foods their yellowish cast, also acts as a flavor booster. Tumeric, a member of the ginger family, isused fairly extensively in Middle Eastern and Chinese recipes, and is a standard ingredient in many curry blends. In addition, tumeric gives American-style mustard its bright cheerful yellow color. Besides adding taste and color to your foods, tumeric may also have a positive effect on your health. This spice is often called "nature's arthritis fighter" because it inhibits the action of the COX-2 enzymes, in a way similar to the action of the newest arthritis medications Celebrex and Vioxx. Blocking those enzymes seems to prevent inflammation in blood vessel walls, which might explain why tumeric is believed to have a positive effect on your heart.
Watermelon is an excellent source of vitamin C and carotenoids – tastes great!
Wheat germ is an excellent source of many nutrients. Just ¼ cup will provide as much as 5 grams of fiber as well as almost all of the daily requirements of magnesium, zinc, iron, and the B-complex vitamins. Wheat germ is incredibly rich in manganese and it is also on of the best sources of chromium and vitamin E.
WHOLE GRAIN BREAD
Whole grain bread is higher in fiber and enriched with about a dozen vitamins and minerals.
WHOLE WHEAT FOODS
All whole-wheat foods including pasta are very rich in vitamin B6, fiber, and manganese. Whole wheat bread, for instance, contains triple the fiber of white bread. Everyone needs extra B-6 as we age to keep our immune systems strong.
Yogurt has been proven in research studies to prevent allergies and colds. Researchers at the University of California at Davis found that people who ate an eight-ounce carton of yogurt with live cultures (specifically lactobacillus, bulgaricus, and streptococcus thermophilous) daily had 25 percent fewer colds and almost 10 times fewer allergy symptoms than those eating the same amount of yogurt with “killed” cultures. Yogurt is a great source of calcium as well. Other research studies have also borne out that yogurt is linked to lowering cholesterol. An individual looking for the better yogurt should look for live cultures listed on the containers.
Calming – pasta – eat them at your evening meal
Mentally alert – Cottage cheese, tuna, hard boiled egg – eat at lunch.
(Small portions of:)
Peppermint patty, m&m’s, gram crackers. (ok when feeling low – again, limit the amounts)
Magic Shell drizzled on fruits – strawberry, canned pears, bananas, etc.
Hard candy can be very calming, too.
The above food list diet does not provide for a structured weight loss plan. If weight loss is what you are looking for, I have included a link to another diet plan
The 3 Day Diet Link - it uses power foods to help you lose weight!
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