Showing posts with label Super Food. Show all posts

Tuesday, 3 November 2015

EXCLUSIVE: The foods YOU can eat to prevent cancer, reveals Oncology dietitian

THIS week we learnt red meat can give you cancer from the World Health Organisation, but is your diet linked to illness?

PUBLISHED: 08:01, Sun, Nov 1, 2015 | UPDATED: 10:26, Sun, Nov 1, 2015

GETTY
Oncology dietitian Tara Whyand has revealed all about the link between cancer and diet

Cancer is a scary word and a diagnosis of the disease can be intimidating and daunting - but what can we do to prevent or lower our chances of getting it?

Tara Whyand, an oncology dietitian, has explained to Express.co.uk there is a link betweendiet and the chances of getting cancer.

Did you know turmeric can help act against bowel, breast and pancreatic cancer? Express.co.uk asks the questions YOU want to know the answer to.

Which nutrients have been shown to have a role in cancer prevention?

Curcumin, a compound inside turmeric may act in bowel, breast, pancreatic and liver tissue

Tara Whyand, oncology dietitian

There are a vast number of laboratory studies showing nutrients and botanical supplements acting against the cancer process. What is harder to distinguish is what helps to lower cancer risk when studying a person’s diet as a whole.

Different body tissues have different relationships with nutrients and foods we eat, for example vitamin D is linked to bowel and breast health but not so much prostate health.

Higher lycopene levels are related to lower breast and prostate cancers. Selenium is related to pancreatic health. Green tea may help bowel, pancreatic, prostate and liver health.

Curcumin, a compound inside turmeric may act in bowel, breast, pancreatic and liver tissue, whereas vitamin E and thiamine are especially useful in damaged livers. A low intake of zinc is related to increased breast cancer risk.

It's thought green tea may help act against certain cancers

How do they do this? Some vitamins, minerals and botanical extracts can directly block cancer pathways and protect against DNA damage using antioxidant properties.

Vitamin D is a little different, possessing hormone action, and can normalize cells, decrease cancer cell growth, stimulate abnormal cell death and reduce blood vessels forming around tumours. Botanical extracts, such as curcumin and green tea reduce inflammation, which is sometimes the starting point for cancer.

Which should we be taking every day?

A normal varied, mainly plant based diet, including at least 5 fruit and vegetables a day from a rainbow of colours will provide enough vitamins and minerals to keep some people healthy.

It will not treat vitamin and mineral deficiencies however, or provide high doses of curcumin, pomegranate, or green tea, so called ‘nutraceuticals’, unless you make a conscious effort to include these in large amounts every day.

People can therefore take appropriate supplements if they need to treat a proven deficiency or have a condition that is very likely to benefit from a botanical extract.

GETTY
Some vitamins, minerals and botanical extracts can directly block cancer pathways

Top tips for avoiding cancer?

If you know you have an increased risk of cancer from being overweight or having a poor diet and lifestyle then it is advisable to prevent deficiencies related to specific cancers. How you choose to do this, with or without supplements is up to you.
If you have a condition in one of your organs e.g. diabetes, pancreatitis, polyps, hepatitis you must attend all appointments and comply with medication, diet and lifestyle advice given to reduce your risk.
Keep a healthy weight (BMI between 18.5-24.9kg/m2) and exercise everyday if possible.
Include at least 5 different coloured fruit and vegetables in your diet every day and cook with turmeric daily. Choose black tea or green tea over alcohol!

GETTY
Turmeric and green tea are amongst the list of good foods to eat

Is it different for men and woman? And how?
Men and women have different requirements for vitamins and minerals depending on age, and if you meet these requirements it reduces the chance of deficiency.

For cancer risk factors which include deficiency of a vitamin or mineral, meeting the requirements may reduce cancer risk. There are no official requirements for intakes of green tea or curcumin as our bodies do not need them to live, but they contain dietary compounds which can be seen as an added bonus for health.

Men have a prostate gland which obviously women do not, so things like pomegranate may not benefit women in the same way to men, although still remain beneficial to all round health as one of their 5 a day.

Are there specific foods we should avoid?Avoid smoked, salted and cured meat and fish as they are likely to raise the risk of some cancers, especially those in direct contact with the gastrointestinal system

Source: http://www.express.co.uk/life-style/health/615786/Food-to-eat-prevent-cancer-breast-diet

Thursday, 15 October 2015

5 Japanese Superfoods You’ve Probably Never Heard Of

Ellen Freeman December 2nd, 2014

KABOCHA; IMAGE: GETTY

If you’re a superfood super-fan, you’re probably already familiar with healthy Japanese delicacies like matcha tea, tofu, miso and edamame. But with the distinction of having the most citizens living to the ripe age of over 100 and a vegetable-based traditional cuisine that’s world-renowned for being both tasty and wholesome, this island nation has much more to offer foodies. Read on to discover five Japanese superfoods whose health-giving benefits you’re missing out on — and then get yourself to the nearest Asian supermarket.

Natto

If slurping down some slimy, fermented beans sounds less than appetizing to you, let us assure you that you’re not alone — natto is an acquired taste even for the Japanese. But recent studies suggest that acquiring it may have countless health benefits. Natto is created by letting soybeans hang out with the bacteria Bacillus subtilis making it a probiotic food (like yogurt), which you already probably know is great for your gut. It’s a good source of vitamin K, vitamin C, calcium and iron (goodbye multivitamins). Nattokinase, an extract of the enzymes found in natto, is even used to treat cardiovascular disease. If you can stomach it, adding natto to your diet is an easy way to consume more plant-based protein. Natto is sold in single-serving Styrofoam packs at Asian grocery stores, and can be eaten alone with a little soy sauce or on top of rice. One of those “love it or hate it” foods, those who love it say the flavor and aroma is like a well-aged cheese — and those who hate it liken it to smelly socks.

Umeboshi

Looking for a cute overload in addition to a new superfood? Spend a few minutes watching YouTube videos of Japanese babies trying umeboshi for the first time. These traditional pickles are made by curing unripe Japanese plums (ume) in salt and the herb shiso for a few months, then letting them dry in the sun. The result is extremely sour, salty and, according to holistic health enthusiasts, may also be extremely good for you. An essential part of a macrobiotic diet, umeboshi have been used as a folk remedy for everything from digestion to detoxing the liver — even curing hangovers — for centuries, and were given to samurai on the battlefield to fight fatigue. Though the medical world has yet to fully investigate the health benefits of umeboshi — and the high salt content may be a no-no for those watching their sodium intake — the eye-watering snack is so popular in Japan that it’s taken on the equivalent status of the American “apple a day” ethos.

Kinako

Here’s a superfood that will satisfy both the gluten-free and peanut-allergic camps: Kinako is made from ground, roasted yellow soybeans, so it contains all the health benefits of soy, but can be used in novel ways. Try the protein and vitamin-packed powder in paleo baking as a flour substitute that’s also low in carbs. Kinako’s nutty flavor will please peanut butter lovers who don’t want all the calories, or those who are sensitive to nuts. Traditionally used as a topping on Japanese sweets, you can even dust desserts with kinako as a healthy alternative to powdered sugar. Think of it as a protein powder without any freaky ingredients — stir it into green smoothies, sprinkle it on yogurt or mix it with hot milk/soy milk for a satisfying drink.

Kabocha

This holiday season, whip up a pumpkin pie with kabocha instead. The Japanese squash is superior to more familiar winter vegetables like butternut or pumpkin with fewer calories and carbs, but has a super-sweet flavor and velvety texture. Like other bright orange veggies, kabocha is loaded with beta-carotene for beautiful hair and skin, and also packs in iron, fiber and antioxidants. Since the dark green skin is edible, you’ll save yourself the struggle with a knife that other squashes require. Kabocha is becoming a more common sight at farmers markets across the U.S. Toss roasted kabocha chunks into savory winter soups and stews, or bake up a batch of healthy kabocha muffins with cinnamon-like spices.

Maitake

Health guru Dr. Weil recommends eating “unlimited amounts” of cooked Asian mushrooms every day. A good place to start is with maitake, a mushroom native to Japan that’s known in the U.S. as the “hen of the woods.” In fact, in Japan it’s sometimes called the “dancing mushroom” after a legend in which a group of Buddhist nuns and woodcutters come across maitake growing on a mountain trail and dance for joy at the delicious discovery. If the fact that this fungus is currently being studied for its anti-cancer, blood sugar-lowering and immune-boosting properties doesn’t make your mouth water, its meaty flavor will. Saute maitake and add it to stir-fries, make a maitake risotto or chop some into your favorite mushroom burger recipe.

Source: http://www.theukfashionspot.co.uk/wellness/503239-5-japanese-superfoods-youve-probably-never-heard/

Tuesday, 22 September 2015

Newly slim Jamie Oliver says we should increase our superfood intake by putting seaweed in salad and drinking THREE coffees a day... to lose weight like him

TV chef has revealed his top five superfoods
He said people should eat all of them as one alone isn't a 'golden bullet'
Seaweed and nuts can help increase life expectancy
Sweet potatoes are 'healthiest veg on planet', coffee aids liver function

By LUCY WATERLOW FOR MAILONLINE

PUBLISHED: 14:45, 10 September 2015 | UPDATED: 20:23, 10 September 2015

Jamie Oliver has admitted that he has never felt better and has lost nearly two stone after incorporating more superfoods into his diet.

The TV chef revealed on This Morning earlier this week how he has lost weight despite eating more food than before. He returned to the ITV show today to share the secrets of his success.

He said it's simple to swap super foods into your diet and you will quickly notice the difference in how you look and feel.

Jamie, pictured with a fish dish, said salmon, sardines, mackerel and trout should be consumed at least one week as it's full of omega 3

The father-of-four, whose latest recipe book is all about super foods, told presenters Phillip Schofield and Holly Willoughby: 'Super foods will fill you up and make every part of your body, make it lush and full of goodness.

'Your body is like a loafer, every day you have to fill it up with good stuff to absorb.'

The 40-year-old said the following foods can revitalise the appearance of skin and hair, boost heart health and liver function and help people live longer.

But he added that no ingredient should be considered a 'golden bullet' and each of the below should regularly be consumed as part of a healthy, varied diet...

Jamie Oliver tempts Holly Willoughby with some seaweed on today's This Morning as he predicts we will all be eating it in ten years time as it's so beneficial for health

SEAWEED

Jamie said he has become a seaweed convert after visiting a town in Japan which is home to some of the oldest people in the world for his new Channel 4 show Jamie's Super Food.

He learnt that the secret to their longevity could lie in the fact they eat 200g of seaweed a day.

Seaweed is high in antioxidants, vitamin K, calcium, and iron but has fallen out of favour on British dinner plates because of it's chewy texture and salty taste. But Jamie revealed this wasn't always the case.

Jamie said people in Japan who ate seaweed (pictured) daily had the longest life expectancy in the world

The TV chef shared his top superfoods with Phillip Schofield and Holly on today's show and said we all need to fill our bodies with more goodness

'In the last 40-50 years, it's a choice that has edited how we think about food, our grandparents ate seaweed in a variety of dishes. It is savoury. You can have it fresh or dried, it's great in salad. It can be ground up and used as seasoning.'

He said it can also be added to stews, sauces and soups and predicts that in ten years time, we'll all be eating seaweed.

SWEET POTATOES

Sweet potatoes contain manganese which is good for the bones

Jamie said many people believe the humble sweet potato is the 'most healthy vegetable on the planet.'

While potatoes don't count as one of your five-a-day, sweet potatoes do because they are 'packed full of good stuff' including vitamins and fibre.

They also contain magnesium and manganese that aids heart and bone health, and carotenoids that are powerful anti-ageing and cancer-preventing antioxidants.

Jamie said: 'Most people buy potatoes each week and it's easy to swap them for sweet potatoes, they are good for bone health, good for the heart, high in fibre and full of good stuff.'

He said they can be cooked in the same way as usual potatoes - fried, roasted, mashed or made into chips so are a versatile option in meal plans.

'Swap half of your potatoes this week for sweet potatoes, you can even cook with half and half,' he said.

NUTS

A handful of nuts a day could add years to your life

The TV chef revealed that if people want to add extra years to their life, they should just eat more nuts.

He quoted a study that found a handful of nuts can increase life expectancy because they are full of vitamins and minerals.

'Robust studies have found that people who eat a handful of nuts a day live three to four years longer than the average person because nuts are good for heart health,' he explained.

He added that all these benefits outweigh the fact they are high in fat and that this needn't be a cause for concern if you only stick to a small portion.

He said: 'What would you pay to add an extra four years to your life? You can buy four extra years with a handful of nuts a day. They are good for heart health and proven to help people live longer.

'Smash them up and add them to salads and pesto or they are brilliant as a snack.'

The father-of-four, pictured arriving at the ITV studios, said he has never felt better and has lost nearly two stone after adding more superfoods like oily fish and nuts to his diet

OILY FISH

Jamie said having at least one portion of oily fish once a week - such as trout, sardines, salmon and mackerel - is 'wonderful' for our health as it's full of Omega 3 which is good for heart and brain function.

'Visit your local fishmonger and eat it fresh on the day,' he advised.

EGGS

Jamie recommends eating an egg a day as they contain a 'cocktail of good stuff'

Jamie said it's an old wives' tale that you shouldn't eat a egg a day because they are high in cholesterol.

He said: 'For those that have been told to lower their cholesterol, they know to avoid too much but for the average Joe, it's great to eat an egg a day.

'They contain a cocktail of good stuff, are an incredible source of protein and are quick to cook.'

Eggs contain vitamins and minerals and are high in protein so make people feel more sated so they are less likely to overeat.

In addition to his top five, Jamie added that fruit and vegetables should be eaten regularly and suggests the Costa Rican's set the best example on how to do this.

He said: 'They eat whatever is in season so throughout the year they are eating different fruit and vegetables and getting all the goodness each contains. Don't get set in a pattern of eating the same ones all the time, they eat about 50 different ones a year.'

He also said drinking coffee is good for liver function.

'Drink caffeinated coffee, two or three times a day - your liver loves it and if your liver is happy, the rest of your body is,' he said.