AsiaMs.net | Asian American Women's Site: health

Want more articles like this one? Like!

Mar 22, 04:40 pm

3. Broccoli.
          For years cruciferous vegetables like broccoli, cauliflower, cabbage and brussel sprouts have demonstrated impressive health benefits like reducing the risk of breast cancer and degenerative diseases, but the most recent research has discovered an even more impressive finding. The unique antioxidants within these veggies not only activate the detoxification and antioxidant processes within the body, but have been shown to correct certain modified genetics within humans that lead to genetic disease like multiple sclerosis.
          In order to fully reap the benefits of these cruciferous plants, it’s recommended you incorporate this superfood into your diet at least 3 times a week.
          How To: Place broccoli florets into a pan over medium heat with a dash of water and soy sauce (optional) to taste. Cover pan with a lid until florets are fully steamed. You have the choice of adding garlic, onions or red pepper for an extra antioxidant punch. This is a perfect side dish to any meal.
          Calories: 1 cup of florets has approximately 30 calories. 2 tablespoons of soy sauce has approximately 17 calories.

4. Yogurt.
          We are talking about the plain unsweetened yogurt (steer clear from those colorful packaged yogurts containing artificial sweeteners). For those of you who are lactose intolerant (90% of Asian Americans are), have no fear. Most lactose intolerant individuals are able to consume yogurt, bloat-free!
          Yogurt is one of those staple foods that you may not consider to be exciting or interesting, but offers plenty of nutritional incentive for consumption. Not only is it a great source of calcium (if you otherwise steer clear of dairy), B vitamins, and protein; its bacterial cultures have been shown to increase longevity and fortify the immune system. One research following elderly people for five years discovered that those who ate yogurt more than three times a week had a 38% lower incidence of death than those who didn’t.
          If you aren’t already spooning some into your bowl, the weight loss benefits may help tip the scale (and lower it). Researchers have found that obese adults who ate three servings of yogurt as part of a reduced-calorie diet lost 22% more weight and 61% more body fat than those who just cut the calories. Added benefit: yogurt eaters also lost 81% more fat in the stomach area and better maintained their lean muscle mass.
          How to: Sprinkle in 5 walnuts and a banana with a tablespoon of honey, for a perfect breakfast or afternoon snack! (approx. 375 calories)
          Calories: 1 Cup has about 160 calories for low-fat yogurt.

5. Walnuts.
          It’s uncanny that the food that bears a striking resemblance to the brain is also proving to be a key brain food. A study performed at Andrews University using two groups of students showed that eating half a cups of walnuts everyday for eight weeks led to an 11.2% increase in inferential reasoning skills. For all of you over-achievers, that’s the difference between an A or B. Walnuts contain neoroprotective compounds including vitamin E, folate, melatonin, and polyphenolics.
          If you’re not much of a fatty fish eater, walnuts are also a great alternative source for omega-3 fatty acids, which are vital for maintaining a healthy heart. Other added benefits for regular omega-3 consumption include protecting against stroke, reducing bad cholesterol, reducing blood pressure and even preventing against breast cancer. Before menstruation, walnuts are a perfect snack to munch on for its mood-boosting properties.
          How to: Pack 10 walnut halves with 1/4 cup dried goji berries (another superfood you can purchase at any Asian market) for a healthy trail mix. (approx. 260 calories)
          Calories: 1 walnut half has about 13 calories.