Colourful fruit and vegies
Mothers always badger their kids to eat their vegetables and it seems mum really does know best. Studies are increasingly demonstrating that consuming a range of colourful vegetables is the best way to ward off lifestyle-induced illnesses.
Dietitian Fiona Pelly, from Queensland’s University of the Sunshine Coast, says the rule that the more colourful the vegetable, the better its health properties, is true.
“When you’re looking at chronic diseases, such as type 2 diabetes, cardiovascular disease, obesity, hypertension and high blood pressure, all of these tend to be classed together as diseases that occur due to lifestyle,” Pelly says.
“This means poor eating and no exercise. Improving the way you eat can make a difference to that.”
She says the National Health and Medical Research Council is redrafting its guidelines about how much fruit and vegetable matter people should consume daily to place greater emphasis on eating the right types of vegetables, such as those that are red, orange or green.
Pelly says colourful vegetables such as broccoli, watercress, pumpkin, capsicum and sweet potato and fruits including watermelon, oranges and papayas, are high in antioxidants, vitamin A and other health-giving nutrients, which can help reduce chronic health conditions by boosting the immune system.
Grains, oats and bran
Another way to reduce chronic health problems including diabetes and high blood pressure is to switch from processed to wholegrain foods such as wholemeal bread, rice and pasta.
Dietitian Caitlin Reid, author of the website Health & The City, says switching to wholegrains can give an immense health boost.
“Wholegrains improve glucose metabolism in the body – this effect is thought to be because of the soluble fibre and magnesium in the wholegrains,” she says. “Insoluble fibre slows digestion, thereby reducing the absorption of glucose into the bloodstream and helping to control blood glucose levels after a meal.”
She says heart problems caused by high cholesterol can also be reduced by eating oats and bran, which can work to naturally block cholesterol entering the bloodstream.
“As little as three grams of soluble fibre a day has been shown to have a small but significant effect on reducing bad cholesterol levels,” Reid explains.
She says that other foods high in beta-glucan include psyllium and barley, which can also help with heart and blood-pressure health.
Legumes and nuts
Pelly says research is increasingly pointing to the benefits of legumes such as chickpeas, cannellini and kidney beans, and nuts, including walnuts and almonds, in the diet.
“In the past I don’t think people thought of legumes as an alternative to meat, but the recommendations these days are to eat a bit less meat, or balance it with other protein sources as well. Legumes are a good source of fibre and protein, they’re low in fat, and many, like walnuts and linseeds, are high in omega-3s.”
Reid says people suffering from heart disease, or potential heart disease, should boost their intake of plant sterols, which are found naturally in nuts, seeds, fruits, vegetables and legumes. But she says a shortcut is to use plant sterol-enriched margarines such as Pro-activ or Logicol.
Fresh seasonal foods
For James Colquhoun, who has interviewed natural food advocates from around the world for his documentary, the best approach to eating well is a “natural and holistic approach that… sees the body as a whole operating system”.
“The best foods for supporting the human form include raw, organic, in-season, plant-cased fruits, vegetables, nuts, seeds, superfoods, herbs and sprouts,” he argues. “These foods promote health and boost energy.”
“Eating good food helps your immunity,” adds Pelly. “The best idea is to eat food as close to its natural state as possible, that hasn’t gone through a lot of refinement processes.”
Nourishing winter fuel
• Chicken soup: US researchers have found that chicken soup has anti-inflammatory properties that can help ease chest infections and reduce chills and fever.
• Oranges, lemons and grapefruit: Packed with vitamin C, citrus fruits can help reduce the length and severity of colds. Research has found that regularly consuming 200mg of vitamin C reduces the length of a cold by eight per cent in adults and 14 per cent in children.
• Garlic: Contains allicin, a property that is believed to help reduce the severity of colds.
• Green tea: Full of powerful antioxidants, green tea can help boost the immune system, which will help the body fight off bacteria and viruses.
• Ginger tea: Ginger has several bacteria-fighting properties that can help suppress colds. It is also used as an anti-nausea therapy and contains gingerol, which can suppress coughing fits.
• Red meat: When eaten in moderation, red meat boosts the immune system and helps fight anaemia and feelings of lethargy.
• Oysters: One of the richest sources of zinc, oysters help aid the development of white blood cells, the body’s natural immunity boosters.
• Wasabi and chilli: Hot and spicy foods can clear out the throat and nose when congested and warm the body to ease chills and fever.
Mothers always badger their kids to eat their vegetables and it seems mum really does know best. Studies are increasingly demonstrating that consuming a range of colourful vegetables is the best way to ward off lifestyle-induced illnesses.
Dietitian Fiona Pelly, from Queensland’s University of the Sunshine Coast, says the rule that the more colourful the vegetable, the better its health properties, is true.
“When you’re looking at chronic diseases, such as type 2 diabetes, cardiovascular disease, obesity, hypertension and high blood pressure, all of these tend to be classed together as diseases that occur due to lifestyle,” Pelly says.
“This means poor eating and no exercise. Improving the way you eat can make a difference to that.”
She says the National Health and Medical Research Council is redrafting its guidelines about how much fruit and vegetable matter people should consume daily to place greater emphasis on eating the right types of vegetables, such as those that are red, orange or green.
Pelly says colourful vegetables such as broccoli, watercress, pumpkin, capsicum and sweet potato and fruits including watermelon, oranges and papayas, are high in antioxidants, vitamin A and other health-giving nutrients, which can help reduce chronic health conditions by boosting the immune system.
Grains, oats and bran
Another way to reduce chronic health problems including diabetes and high blood pressure is to switch from processed to wholegrain foods such as wholemeal bread, rice and pasta.
Dietitian Caitlin Reid, author of the website Health & The City, says switching to wholegrains can give an immense health boost.
“Wholegrains improve glucose metabolism in the body – this effect is thought to be because of the soluble fibre and magnesium in the wholegrains,” she says. “Insoluble fibre slows digestion, thereby reducing the absorption of glucose into the bloodstream and helping to control blood glucose levels after a meal.”
She says heart problems caused by high cholesterol can also be reduced by eating oats and bran, which can work to naturally block cholesterol entering the bloodstream.
“As little as three grams of soluble fibre a day has been shown to have a small but significant effect on reducing bad cholesterol levels,” Reid explains.
She says that other foods high in beta-glucan include psyllium and barley, which can also help with heart and blood-pressure health.
Legumes and nuts
Pelly says research is increasingly pointing to the benefits of legumes such as chickpeas, cannellini and kidney beans, and nuts, including walnuts and almonds, in the diet.
“In the past I don’t think people thought of legumes as an alternative to meat, but the recommendations these days are to eat a bit less meat, or balance it with other protein sources as well. Legumes are a good source of fibre and protein, they’re low in fat, and many, like walnuts and linseeds, are high in omega-3s.”
Reid says people suffering from heart disease, or potential heart disease, should boost their intake of plant sterols, which are found naturally in nuts, seeds, fruits, vegetables and legumes. But she says a shortcut is to use plant sterol-enriched margarines such as Pro-activ or Logicol.
Fresh seasonal foods
For James Colquhoun, who has interviewed natural food advocates from around the world for his documentary, the best approach to eating well is a “natural and holistic approach that… sees the body as a whole operating system”.
“The best foods for supporting the human form include raw, organic, in-season, plant-cased fruits, vegetables, nuts, seeds, superfoods, herbs and sprouts,” he argues. “These foods promote health and boost energy.”
“Eating good food helps your immunity,” adds Pelly. “The best idea is to eat food as close to its natural state as possible, that hasn’t gone through a lot of refinement processes.”
Nourishing winter fuel
• Chicken soup: US researchers have found that chicken soup has anti-inflammatory properties that can help ease chest infections and reduce chills and fever.
• Oranges, lemons and grapefruit: Packed with vitamin C, citrus fruits can help reduce the length and severity of colds. Research has found that regularly consuming 200mg of vitamin C reduces the length of a cold by eight per cent in adults and 14 per cent in children.
• Garlic: Contains allicin, a property that is believed to help reduce the severity of colds.
• Green tea: Full of powerful antioxidants, green tea can help boost the immune system, which will help the body fight off bacteria and viruses.
• Ginger tea: Ginger has several bacteria-fighting properties that can help suppress colds. It is also used as an anti-nausea therapy and contains gingerol, which can suppress coughing fits.
• Red meat: When eaten in moderation, red meat boosts the immune system and helps fight anaemia and feelings of lethargy.
• Oysters: One of the richest sources of zinc, oysters help aid the development of white blood cells, the body’s natural immunity boosters.
• Wasabi and chilli: Hot and spicy foods can clear out the throat and nose when congested and warm the body to ease chills and fever.
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