The reality is that you need great food that is rich in nutrients to be well, to think well, to function well and to feel vibrant. You need food for energy and good health. Good food provides you with a stronger immune system, so that you can be healthy to work to support your family. And the reality is that we all need to work to make money to survive. So when you eat a healthy and balanced diet, you are really investing in the financial future of yourself and your family.
Good food has the power to heal the body as well due to various healing compounds, which means that there will be a real reduction and prevention of inflammation. It is a known factor that inflammation is what triggers the onset of many various diseases. Also, it is great news to know that good food works to kill bacterial that are harmful to us. So here we share some of the top five foods that are good for our health and that are tasty as well.
Avocados are undeniably delightsome to the taste, according to many people. They are easy to incorporate into salads. They pair nicely with a brunch and they make wonderful guacamole. This fruit is highly desirable, because the fat is monosaturated. This aids in the increase of your blood flow. It is also good for a healthy brain. It can lower high blood pressure and has shown that it helps to prevent memory loss.
Beans are versatile and can be prepared in many ways. They can be a main dish or they can be added to chilli and casseroles. They are high in iron to prevent anemia and to give you the energy you need to power through a busy day. Also, they help to reduce cholesterol and they help to prevent heart disease and cancer.
Blueberries are tasty on their own. They make a nice healthy snack. They are fun to eat on top of cereal or yogurt as well. Try eating some when you are snacking on cheese or cucumbers as a way to ensure you are incorporating them into your diet. They improve your memory and overall health, as they are high in antioxidants. They help to prevent dementia.
Broccoli is great raw on its own. It is also nice to put in a salad. It makes a nice addition to a stir fry or casserole. It functions well as its own side dish when it is steamed slightly and coated with some light olive oil. Broccoli is a real powerhouse for your health, as it helps to prevent the growth of tumors and helps to prevent the risk of cancer.
5. Dark chocolate
If you love something sweet, but do not eat many sweets because you are very health conscious, the good news is that you can have dark chocolate. But do note that it is recommended not to consume more than one ounce per day. Dark chocolate has good antioxidants. Also, it helps to augment your concentration, so you can focus on important tasks. It revitalizes you with a boost of energy when you need it.
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If your like me you love avocados but feel forced to use up the whole avocado at one time due to browning. I have read many different theories on how to keep an avocado from browning. I really haven’t found a useful one till now. Watch this video to see how.
photo source: http://food-diet.com/health-diet/avocados-can-be-helpful-too.html
There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.
- MONOUNSATURATED FATS (3g per serving) – Helps to lower blood cholesterol if used in place of saturated fats.
- VITAMIN K (6.3 mcg/8% DV per serving) – Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. It is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.
- FOLATE (27 mcg/6% DV per serving) – Promotes healthy cell and tissue development. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.
- POTASSIUM (152 mg/4% DV per serving) – In the body, potassium is classified as an electrolyte. Potassium is a very important mineral to the human body. It has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues, and organs: It assists in the regulation of the acid-base balance; assists in protein synthesis from amino acids and in carbohydrate metabolism; and, it is necessary for the building of muscle and for normal body growth.
- VITAMIN E (.590 mg/4% DV per serving) – A fat-soluble vitamin that acts as an antioxidant that protects the body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions associated with aging. Vitamin E is important in the formation of red blood cells and helps the body use vitamin K. At lower levels, vitamin E may help protect the heart. Vitamin E also plays a role in healthy skin and hair.
- LUTEIN (81 mcg) – A carotenoid (a natural pigment) that may be associated with a lower risk of eye diseases. Lutein is an important antioxidant that may help your eyes stay healthy while maintaining the health of your skin. It provides nutritional support to your eyes and skin and has been linked to promoting healthy eyes through reducing the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older.
- MAGNESIUM (9.0 mg/2% DV per serving) –An essential mineral for human nutrition. Magnesium in the body serves several important functions: Contraction and relaxation of muscles; Function of certain enzymes in the body; Production and transport of energy; and Production of Protein.
- VITAMIN C (2.6 mg/4% DV per serving) –A water-soluble vitamin that is necessary for normal growth and development. Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
- VITAMIN B6 (0.086 mg/4% DV per serving) –A water-soluble vitamin. Water-soluble vitamins dissolve in water. The body cannot store them. That means you need a continuous supply of such vitamins in your diet. Vitamin B6 helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.
Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.
Tips On Storing Avocados
Never refrigerate unripened (hard) avocados because they will not ripen in cold temperatures.
Unripened (hard) avocados are best stored in a cool dark place until they have ripened.
If Your Avocados are Not Ripe, Here’s How to Ripen Them
Place unripe avocados in a brown paper bag to ripen. This traps the ethylene gas they produce and helps them to ripen. A firm avocado placed in a paper bag will ripen at room temperature in about three to six days. As the fruit ripens, the skin color will darken.
How to Speed Up the Ripening of Your Avocados
Add a tomato, apple or banana to a paper bag in which you have placed an avocado. This will produce more ethylene gas and speed up the ripening process. It will usually only take one to three days to ripen.
- 1 cup finely diced red bell pepper
- 4 ripe, Fresh California Avocados
- 2 Tbsp. fresh lemon juice
- 1 cup small cherry tomatoes (cut in halves or quarters, if large)
- ½ cup thinly sliced green onion
- 6 garlic cloves, finely chopped
- 1 tsp. chopped, fresh thyme leaves or 1/2 of that amount of dried thyme
- 1 tsp. salt
- ½ tsp. freshly ground black pepper
- ¼ tsp. cayenne pepper
- Set aside a small amount of the diced red peppers for garnish.
- Coarsely mash (DO NOT PUREE) avocados; stir in lemon juice.
- Fold in remaining ingredients.
- Top with reserved tomatoes and serve.
Place in a bowl in the center of a serving plate and surround with celery stalks and cooked shrimp for dipping.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
Guacamole is best made as close to serving as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap directly against the surface of the guacamole.
Nutrition information per serving
Nutrition Information Per Serving: Calories 160; Total Fat 13 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 8 g); Cholesterol 0 mg; Sodium 300 mg; Potassium 532 mg; Total Carbohydrates 11 g; Dietary Fiber 7 g; Total Sugars 2 g; Protein 2 g; Vitamin A 405 IU; Vitamin C 31 mg; Calcium 21 mg; Iron 1 mg; Vitamin D 0 IU; Folate 83 mcg; Omega 3 Fatty Acid 0.1 g
% Daily Value*: Vitamin A 8%; Vitamin C 50%; Calcium 8%; Iron 6%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
recipe source: http://www.avocado.org
nutrition, recipe and photo source: http://www.avocado.org/avocado-nutrients/
storing tips source: http://www.whfoods.com/genpage.php?tname=foodtip&dbid=16