Nutrition - Free Fitness Library
Foods that harm, foods that heal
"You are what you eat" - alright, so you've probably heard this before, but do you really know exactly which food does what? Now there's a new book, "Foods that Harm, Foods that Heal" (Readers Digest £24.95), to guide you through the nutritional minefield. Below are just a few of the fascinating facts in the book.
The Good News
o Chocolate - This is not the food baddie it is often made out
to be. It does less harm to the teeth than other forms of sugar confectionery.
Best of all, is the uplifting effect of chocolate due to the chemical
phenylethylamine, which stimulates the nervous system and can produce
a "chocolate high".
o Wine - Drunk in moderation red wine is associated with a decreased risk of heart disease. Some recent studies also suggest that a substance in red wine may offer additional health benefits by decreasing the tendency for blood to clot, as well as acting as an antioxidant.
o Chips - Cooking chips in vegetable oil instead of animal fats will decrease their saturated fat content. Thickly cut chips have less fat than thin ones and oven chips are better than deep-fried ones.
o Pasta - An excellent source of complex carbohydrates for energy and a good low-fat food when served with a simple tomato or vegetable sauce. It is only when it is coated with butter or cheese, or served with a cream sauce that pasta becomes fattening.
Healing Foods
o The common onion, and it's relative garlic, gets top marks as a cure-all, having a beneficial effect in the treatment of cancer and heart disease. Eating raw onions is shown to reduce cholesterol levels and the vegetable is effective in clearing blood clots.
o Arthritis sufferers should include fresh oily fish (e.g. mackerel, salmon and sardines) in their diet two or three times a week. The omega-3 fatty acids found in these foods have an anti-inflammatory effect which reduces swelling of the body's joints.
o Brussel sprouts - Eating lightly cooked brussels can protect against the onset of breast cancer by reducing the high levels of oestrogen which are associated with the disease.
o Men should increase their intake of zinc by eating more shellfish such as oysters. A lack of zinc is known to cause infertility and impotence. Oysters are the richest source of zinc there is.
o If you often feel anxious, eat more foods rich in Vitamin B, such as meat, eggs, cheese and nuts.
o Starchy foods such as bread, potatoes and pasta for your evening meal can help you get a good nights sleep, as they can encourage the release of scrotonin, a sleep-enhancing chemical. Sweet milky drinks at bedtime also encourage better sleep.
Did You Know...
o The old saying that you should only eat oysters when there is an R in the month is actually true - when there is not an R - from May to August - the warm summer temperatures make it more likely that the shellfish may be contaminated by bacteria or toxins.
o Spinach is not such a good source of strength as people think - the popeye 'myth' stemmed from an error by a food analyst calculating the iron content of spinach - a decimal point in the wrong place led to a whole generation of children being fed with spinach in the hope that it would build their strength.
o To get the most beta carotene out of carrots you should cook them rather than eat them raw.
o One rasher of bacon contains about twice as much salt as a packet of crisps.
o Despite the ethical arguments, there is still not much evidence to show any nutritional benefits from consuming organic food.
o Margarine and butter are a draw in both the calorie and fat stakes.
Fast Foods
o Fish and chips are a good source of vitamins B6 an dB12, high in protein and carbohydrate, as well as containing some calcium, phosphorous, manganese, iron and potassium.
o Pizza is high in protein and calcium. Avoid toppings like salami and pepperoni, which can double the fat content, and opt for a wholemeal base to increase fibre.
o Beefburger, chips and milkshake is a meal high in protein, carbohydrates and calcium and also provides vitamin A, phosphorous, vitamin B12 and riboflavin.
Foods That Harm
o Beware of eating raisins that have been dipped or coated in some sort of confectionery in the mistaken belief that they are a healthy treat. A 25g serving of chocolate-covered raisins is higher in saturated fat and supplies some 103 calories compared to plain dried raisins which contain around 70 calories in 25g.
o Don't heap on the bran if you are constipated - too much can interfere with the absorption of calcium and iron. Eat fibre from a variety of different foods, not just one source.
o Preservatives in some dried apricots may trigger the onset
of asthma in susceptible people.