(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)
BANANA
Bananas are the perfect snack for people of all ages, which is why this delicious palm fruit is famous all over the world. In small villages in South East Asia, the banana palm leaves are used in roofing, in North Australia, Aboriginal communities wrap meat in the palm leaves during cooking, for little ones all over the world, the banana fruit is commonly mashed as a first food and when it comes to nutritional needs, it is not a surprise to see a sporting person eat a banana courtside.Bananas are a rich nutrient source, packed full of vitamins, minerals, fibre (16% of the daily recommendation) and energy. When most people think of a banana, the first thing that comes to mind is that they are high in potassium (marketing is pretty powerful!). The truth is though that avocados are per serve in fact higher in potassium than a banana. Never-the-less, bananas still contain 10% of the daily recommendation for potassium which is involved in homeostasis (biochemical balance), blood pressure and heart (cardiovascular) health. Interestingly, some studies have revealed that the magnesium and potassium contained in bananas may help to minimise the occurrence of kidney stones. In addition, the banana’s vitamin B6 (20% of daily recommendation) is apparently helpful in maintaining blood-glucose levels, making it a great snack to curb a hunger-related mood swing!
Interestingly, studies have shown that in dealing with depression, the tryptophan, serotonin, norepinephrine and the B vitamin complex contained in bananas may help to alleviate symptoms of depression, creating a calming effect on the nervous system. So, remember think twice if you are deciding between a sugar packed muesli-bar or chocolate-bar, and go for the humble banana instead, for longer lasting satiation, nutrition and health.
Helpful tip #1: When it comes to ripening avocados, food experts recommend placing bananas next to hard avocados in the fruit bowl and within a couple of days your avocado should be ready to eat. This occurs because of a chemical reaction between the fruits and the aromas they emit.
Also, avoid refrigerating bananas as they will ripen too fast and create a chemical reaction, altering the carbohydrate and nutrient content.
Helpful tip #2: Nutrition and food aside, an old wives-tale has it that when it comes to mosquito bites, simply rubbing the inside of a banana skin on the bite can help to alleviate the associated itching and inflammation. Try it this summer!
BROCCOLI
For many years scientific research has suggested that fruits and vegetables have a protective role in the fight against of heart disease (the leading cause of death in Australia and the USA) and stroke. In addition, more recent research is recommending that we eat our fruit and veggies every day to keep away cataracts (a degenerative eye condition), chronic obstructive pulmonary disease (a deadly lung illness), digestive complaints (such as constipation and its related conditions) and lastly high blood pressure.Broccoli is a sprouting cruciferous vegetable that is naturally high in Phytochemicals (and more specifically, sulforaphane which is a compound that boasts strong anti-cancer properties, potassium (which is helpful in calming the nervous system), calcium and magnesium (which support healthy muscle, bone and heart function), zinc and selenium (which are immune boosting and protective against colon cancer), betacarotene, vitamin A, vitamin B complex & vitamin C ( antioxidants that are closely associated with immunity) and lastly fibre, which assists digestion and elimination.
Nature really doesn’t lie and has so many answers to our health concerns today! In a nutshell, broccoli is simply, a superfood!
Helpful tip #3: Eat your broccoli steamed and avoid over cooking as essential minerals and nutrients will be lost as a result. In general, your broccoli stem should still be crunchy and the floret just soft. The colour should remain bright green. The stalk can also be eaten raw for extra nutritional benefits.
Bok Chow, Celery & Raw Broccoli Salad
Ingredients:
2 Bok Choy bunches, stems only sliced
250G Roasted Cashew Nuts
2 Broccoli head, separated into very small florets
2 Celery stalks, sliced
1 Bunch spring onion
½ Fresh Lemon (squeezed)
3 Tablespoon Apple Cider Vinegar
1 Tablespoon Honey
1 handful of broccoli sprouts (which contain 50 times more sulforaphane than mature broccoli)
Instructions:
1. Dissolve honey and mix with lemon juice and apple cider vinegar.
2. Toss all other ingredients in a bowl and then add dressing and mix well.
BASIL
Basil has a long standing history with its roots originating in India most likely. However Africans have been known to use basil in an attempt to treat gastrointestinal worms, and in colonial times, immigrants to America were known to sniff basil as a treatment for headaches. Today, herbalist commonly recommend basil in a tea form to ease a stomach ache, constipation and abdominal cramping related to viral illness.
Do you ever avoid red onions in your lunch salad? The good news is that ancient Romans have relayed onto the 21st century that chewing Basil after a meal that includes garlic or onion can remedy bad breath. Try it today!
When it comes to nutrition, many studies have consistently proven that consuming a diet high in fresh fruits and vegetables reduces a person’s risk of cardiovascular disease, cancer and degenerative lifestyle diseases, such as diabetes. Furthermore, there has been much talk amongst scientific and health communities about oxidative stress and epigenetics (how our current lifestyle and health may influence the health of future generations). Basically our cells are constantly exposed to a variety of toxins (from our food, lifestyle and environment) leading to oxidative stress (a situation where cells; including DNA are damaged and begin to dysfunction and degenerate)
The good news is that through a healthy diet (high in antioxidant activity) and lifestyle it is easy to take steps toward safeguarding your body, reducing your risk of chronic disease.
Health doesn’t come in a cardboard box and nor are we granted health from sitting on the couch eating packet chips and chocolate… Health requires passion, motivation, commitment and education.Health is in most cases is a choice, which doesn’t happen by chance, so when planning a healthy lifestyle or a life of health keep the following few tips in mind:
1. Movement (energy expenditure) is life, so we must exercise regularly.
2. Eat a healthy diet (energy input) with less sugar, preservatives and additives and more of what nature intended.
3. Have adequate sleep (in a spine supportive environment)
4. Avoid stress
5. Have an optimally functioning nervous system
References:
Lui, RH. (2004). Potential Synergy of Phytochemicals in Cancer Prevention: Mechanism of Action. [International Research Conference on Food, Nutrition, and Cancer]. Journ Nutrit. Pg. 3479- 3485.
Knekt, P etal. (1997). Dietary flavonoids and the risk of lung cancer and other malignant neoplasms. Am. J. Epidemiol. 146: 223–230.
Joshipura, KJ etal. (1999). Fruit and Vegetable Intake in Relation to Risk of Ischemic Stroke. JAMA. Vol. 282 (13). Pg. 1233-1239
Vasanthi, HR etal (2009). Potential Health Benefits of Broccoli- A Chemico-Biological Overview. Mini Rev Medic Chemi, Vol 9 (6). Pp. 749-759
Dragsted, LO etal. (1993). Cancer-Protective Factors in Fruits and Vegetables: Biochemical and Biological Background. Pharmacol & Toxicol. Vol 72 (1). Pp. 116-135.
Clarke, JD etal. (2011). Comparison of Isothiocyanate Metabolite Levels and Histone Deacetylase Activity in Human Subjects Consuming Broccoli Sprouts or Broccoli Supplement. Journ Agricult Food Chem. Vol 59 (20). Pg. 10955- 10963.
Van-Duyn, MS & Pivonka, E. (2000). Overview of the Health Benefits of Fruit and Vegetable Consumption for the Dietetics Professional. Journ Amer Diet Assoc. Vol 100 (12). Pg. 1511-1521.
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