I am reposting this from my blog at a team members request. Here are some healthy foods that you may want to consider adding to your diet. Hazelnuts: also known as filberts. Not only are hazelnuts a high-quality source of protein and fiber,they also contain a variety of antioxidants such as vit E and a host of phytonutrients that benefit the immune system. Hazelnuts are a rich source of the amino acid arginine that relaxes blood vessels. Hazelnuts have the highest concentration of folate among all the tree nuts. Folate reduces the risk of neural tube birth defects,and may help to reduce the risk of cardiovascular disease,certain cancers,Alzheimer's disease,and depression. Hazelnuts also contain the blood pressure-lowering minerals calcium,magnesium,and potassium. Hazelnuts are also a rich source of squalene,a plant chemical-also found in olive oil,wheat germ oil,rice bran oil,shark oil,and yeast-that has anticancer and cholesterol lowering properties. Next,there is salmon. I am posting info on this as well. Did you know....fat composition and contaminants of both farmed and wild salmon can vary widely,depending on species and the area they come from? Simply removing the skin after cooking may reduce many of these contaminants by up to 50%. Salmon is a rich source of omega-3 fatty acids, which are necessary for proper brain functioning as well as a healthy cardiovascular system. Salmon is rich in protein and vit A. The main carotenoids found in the salmon skin include astaxanthin and canthaxanthin. Salmon gain these through their diets; wild salmon eat krill and tiny shellfish and farmed salmon get them from their feed. Astaxanthin is a natural antioxidant that is used as a coloring agent to give farm-raised salmon their color. Salmon also contains important minerals including calcium,phosphorus,potassium,iron,magnesiu m,selenium,and zinc. Observational studies suggests that the inclusion of fatty fish,such as salmon,along with fruit,vegetables,whole grains,nuts,and seeds,reduces the risk of cancer,heart attack,stroke,and diabetes. The omega-3 fats found in salmon have also shown benefit in improving heart health and fighting depression,asthma,and cancer. Sardines are cold water fish that are good sources of omega-3 fatty acids,protein,and calcium. A 3-oz serving supplies just as much calcium as a cup of milk-300 milligrams! Nursing mothers found that those who consumed 100 grams of sardines 2-3 times a week had a significant increase in the omega-3 content of breast milk.(*D. Grotto). Then there is my favorite: Spinach which belongs to the same family as beets and chard. There are three main types of spinach including smooth leaf,savoy,and semi-savoy. Spinach is an excellent source of fiber and vit K. It is a rich source of minerals such as calcium,iron,magnesium,and manganese. It is also rich in folate,a water-soluble B vitamin which is important for good cognitive function. Spinach is especially high in vit A and related compounds such as beta-carotene,zeaxanthin,and lutein,caroltenoids that act as protection for the eye. Spinach is one of the richest sources of lutein,containing nearly 30,000 micrograms per cup of frozen spinach. Spinach is also rich in glycolipeds,powerful phytochemicals known to have cancer cell growth suppression and anti proliferation qualities. Eating some spinach every day is supposed to be helpful in relieving depression and neuritis,an inflammation of the nerves, because of spinach's high B-vitamin content. Also,if you have Fibromyalgia this is very helpful since you need to increase your magnesium and manganese intake.
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