Foods That Cure
By Justine van der Leun Nov 9th 2009 2:03PM
Categories: Healthy Living, Healthy Eating
PMS Less: Low-fat pudding + Nonfat powdered milk
Sprinkling 1/3 cup of nonfat powdered milk into pudding satisfies 40% of your day's calcium and 50 to 100% of your vitamin D requirements, depending on your age. Research shows that the combination of calcium and vitamin D reduces the risk of developing PMS.
Food Cures That Add Up
Provided by Prevention
PMS Less: Low-fat pudding + Nonfat powdered milk
Sprinkling 1/3 cup of nonfat powdered milk into pudding satisfies 40% of your day's calcium and 50 to 100% of your vitamin D requirements, depending on your age. Research shows that the combination of calcium and vitamin D reduces the risk of developing PMS.
Lower Cancer Risk: Burger + Ketchup
A tablespoon of this condiment supplies you a healthful dose of lycopene, an antioxidant that guards against various forms of cancer by blocking cell-damaging free radicals. Eating processed tomatoes (such as those in ketchup and tomato sauce) is best; cooking releases lycopene inside the plant cells, making it easier to digest and absorb, reports Steven J. Schwartz, PhD, professor of food science at Ohio State University.
Lose Weight: Salsa + Chickpeas
Adding chickpeas to a light dip like salsa adds bulk without lots of calories and boosts your intake of protein, so you fill up faster and feel fuller. Eating chickpeas regularly may also improve your overall food choices. An Australian study published in the Journal of the American Dietetic Association found that people who ate 1/2 cup of chickpeas a day weighed a pound less and ate less food overall.
Improve Brain and Heart Health: Garden salad + Canned wild salmon
Adding 3 ounces of canned wild salmon to your salad provides half of the weekly recommendation for healthy omega-3 fats. The fatty acids found in canned salmon are linked with improvements in heart and brain health. Choosing wild lowers your exposure to dioxin, which is a cancer-causing contaminant found in the feed given to the farm-raised variety, says Evelyn Tribole, RD, author of "The Ultimate Omega-3 Diet."
Build Stronger Bones: Pasta (any kind) + Parsley
Topping a pasta dish with just six sprigs of parsley offers a fresh boost of flavor and delivers a full day's supply of vitamin K, says Marisa Moore, RD, an Atlanta-based nutritionist and ADA spokesperson. Vitamin K is important for bone health--studies show that it helps prevent fractures and may guard against bone loss.
Cut Down on Cavities: Water + Unsweetened cranberry juice
Unsweetened cranberry juice prevents the buildup of Streptococcus mutans, the bacteria behind most cavities, by preventing them from sticking to the tooth's surface. The unsweetened juice also interferes with plaque formation. Mixing it with water helps dilute the juice's tartness.
Heal Cuts and Bruises: Smoothie (any kind) + Wheat germ
One-quarter cup of wheat germ packs nearly half of your day's requirements for zinc, an essential mineral that helps repair cells and strengthens the immune system. Even a slight deficiency can reduce your immunity, making it harder to heal.
Boost Heart Health: Seltzer + Grape juice
Grape juice contains a phytochemical called resveratrol found in the skin of red and purple grapes. Research links resveratrol to lower blood pressure, reduced LDL cholesterol, and fewer blood clots.
Maintain More Muscle: Strawberries + Nonfat Greek yogurt
Greek yogurt packs twice the protein of ordinary yogurt, and protein is essential for building, repairing, and maintaining muscles, which burn more calories than fat. Strawberries add a burst of natural sweetness.
Get Smoother Skin: Scrambled eggs + Red peppers
Tossing in 1/2 cup of chopped red peppers delivers more than 100% of your daily vitamin C need--which spells good news for your skin. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more vitamin C had less wrinkling and dryness.
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