|
|
| Home
> Eating Out > Superwoman's
Favourites |
|
|
|
|
-
Water
It is the life source of the
planet and every living thing on it. Sixty per cent
of our body is made up of water, and it is essential
for the survival of every cell in the body. It is
the single most important catalyst in losing weight
as it helps metabolise stored fat by allowing the
kidneys and liver to function optimally. Water eases
digestion and regulates body temperature; it even
helps prevent urinary tract infections, in men and
women. Water helps to maintain proper muscle tone,which
in turn, aids proper muscle contraction and prevents
dehydration. It also helps to prevent the sagging
skin that usually follows weight loss. Water helps
rid the body of waste and can help relieve constipation.
It also gives you a glowing, healthy complexion.
Good enough reasons to drink it, right?
Super server: Drink at least eight glasses of water
every day.
-
Green
tea
It contains high quantities of polyphenols, vitam ins
and minerals. Polyphenols are powerful antioxidants
that have been shown in numerous studies to fight
viruses, slow ageing, and have a beneficial effect
on health. Consumption of green tea has been shown
to have a direct effect on cholesterol levels. Green
tea also causes carbohydrates to be released slowly,
preventing sharp increases in blood-insulin levels,
which promotes the burning of fat. High levels of
vitamin C, vitamin D and K, as well as fluoride
- the mineral well known for hardening tooth enamel
and fighting cavities - are also present in green
tea.
Super server: Start your day with a soothing cuppa!
-
Asparagus
This vegetable is good for the liver and kidne ys,
and its active compound is asparagine, which is
a stimulant. It is also a good source of vitamin
A, which is beneficial for your eyesight.
Recently, in lab tests, researchers found a compound
called saponin in asparagus, that prevents leukaemia
cells from multiplying.
Super server: Asparagus should be lightly steamed,
and served with a bit of butter.
-
Chicken
soup
If you' ve dismissed chicken soup for your cold
as an 'old wives tale', surprise! It was first prescribed
for a cold as far back as the 12th century, by physician
Moses Maimoni des.
More recently, a study conducted in the US found
that sipping hot chicken soup helped the flow of
air in the nasal passages - ie, it eased congestion.
Chicken soup contains certain drug-like agents that
help ease cold symptoms. When chicken is cooked
for soup, cysteine, an amino acid, is released,
which chemically resembles the drug acetylcysteine,
which is usually prescribed for bronchitis and other
respiratory problems. Adding ingredients like garlic,
red chilli powder and curry spices - each with their
own medicinal powers - just makes the soup that
much more effective in clearing your lungs and mucous.
Another study suggests that chicken soup has anti-inflammatory
properties.
Super server: What else - a bowl of steaming hot
chicken soup!
-
Fish
 Studies
have indicated that countries with the highest fish
consumption also have the lowest depression rates.
Researchers believe fish with high levels of Omega-3
fatty acids are the key.Fish
consumption is also associated with a reduced incidence
of sudden cardiac death from a source other than
omega-3 fatty acids, namely, n-3 fatty acids, which
may reduce the risk of fatal arrhythmias.Fish
is an excellent source of protein, minerals and
vitamins, and fish oils too, have beneficial properties
like reduced thrombotic effect and lowered blood
pressure.
Super server: Steamed fish with lemon, or 'tandoori'
fish.
-
Garlic
Apart from its s upposed
benefits in keeping vampires away, garlic is something
of a prize across cultures for its numerous health
and medicinal benefits, as a cancerfighter, a protector
against premature ageing, and for fighting infectious
diseases. Garlic contains chemical allium compounds,
which may stimulate cancer-fighting immune cells.
Several ingredients in gralic may also prevent blood
platelets from sticking to artery walls, reducing
the risk of heart attacks. Raw garlic is a potent
natural antibiotic and can kill some strains of
bacteria that have become immune or resistant to
modern antibiotics. Garlic has anti-fungal and anti-viral
properties.
Super server: Roast a few cloves of gralic with
a bit of olive oil and rock salt, and then add them
to your salad.
-
Soya
Gals, here's good news. It appears  that
soya can balance female hormones naturally (wonder
if that helps beat the PMS blues), providing protection
against cervical, ovarian and even breast cancer.
It might even ease menopause symptoms. Soya is an
excellent source of high quality protein, is low
in saturated fats and it cholesterol free. Soya
beans contain high concentration of several compounds
which have demonstrated anti-carcinogenic activity.
Three include isoflavonoids, protease inhibitors
and phytic acid. Soya diets have also been shown
to reduce levels of serum cholesterol. Tofu
is soya bean curd made from soya milk, and contains
calcium, iron , and vitamins B1, B2 and B3. Soya
protein is said to have the effect of reducing cholesterol
levels in hypercholesteroaemic people.
Super server: Since tofu is largely flavourless,
tofu cubes can be added to any dish, and they will
just absorb the flavour of the 'masala'.
-
Banana
This 'poor' fruit has often come under fire -  unjustly
- for being a high - calorie snack. Actually, the
average banana has less than 100 calories and is
a rich source of potassium, which is essential for
the functioning of every cell in the body. It can
help ward off and regulate high blood pressure.
Zinc, iron and pectin are also present. Ripe bananas
are soothing for digestive tract, as bananas contain
a number of nutrients that help to stablise the
gastrointestinal region. They help to wash fatty
waste from your kidneys and other vital organs.
Under-ripe bananas counter constipation, while ripe
sugary bananas help relieve diarrhoea. They are
also an excellent food to treat anaemia.
Super server: Chop a banana into a bowl of cereal,
or just peel and chomp!
-
Barley
 Barley
leaves are rich in minerals and also have high levels
of potassium, the B vitamins, magnesium, iron and
calcium; research has suggested that it has cholesterol
has suggested that it has cholesterol - lowering
properties. It is often recommended for people suffering
from fatigue and/ or stress. Barley
also contains a-glucan, a fibre also found in oat
bran and reported to reduce cholesterol levels.
The root contains the alkaloid hordenine which stimulates
peripheral blood circulation and has been used as
a bronchodilator for bronchitis. Barley bran, like
wheat bran, may be effective in protecting against
the risk of cancer.
Super server: Boil barley pearls with water to make
barley water.
-
Cabbage
 This
is another cancer fighter to have on your side.
Cabbage is a good source of vitamin C, calcium and
iron. A class of nutrients, isothiocyantes, found
only in cruciferous vegetables - the family of vegetable
to which the cabbage belongs - has been found to
protect against lung cancer. Cabbage is very high
in sulfur and iron which as a cleaning agents for
regions of your stomach and gastrointestinal tract.
They also cleanse the mucous membranes and wash
out fatty deposites. It is believed that cabbage
reduces the risk of colonic cancer. It stimulates
the immune system and kills bacteria and viruses.
Cabbage juice can prevent and heal ulcers.
Super Server: A glass of freshly prepared cabbage
juice, or finely chopped cabbage, for coleslaw.
-
Cocoa
 Cocoa
butter is one of the highest natural sources of
stearic acid, which research has shown does not
raise blood cholesterol. And, in moderate amounts,
neither cocoa butter nor milk chocolate raises blood
cholesterol levels in healthy people. Studies have
confirmed that the tannic acid in chocolate actually
inhibits the formation of dental plague. A recent
study has found high levels of polyphenolic antioxidants
in cocoa products, which scientists believe may
reduce the risk of developing cancer and heart disease,
as well as offer some anti-ageing health benefits.
Chocolate milk provides more zinc, potassium, niacin
and riboflavin than plain whole milk
Super Saver: A cup of cocoa or hot chocolate before
bed will give you sweet dreams!
-
Limes
 They
are great source of vitamin C and were used as a
cure for scurvy before vitamin C was isolated. Lemons
and their juice have powerful anti-septic properties
and are also a good source of bioflavonoids and
vitamin B.It
is thought to be highly acidic fruit and rheumatism
sufferers are usually advised to abstain from eating
it. Actually, the organic acid are metabolised during
digestion to produce potassium carbonate, which
in turn, actually protects the mucous membrane lining
the digestive tract.
Super Server: Nothing like a glass or two of fresh
limejuice to keep you cool.
-
Millet
 This
is an alkaline grain which is good for invalids
and growing children. It is easy to digest and is
also a rich source of silicon. Silicon is vital
for the health of hair, skin, eyes and nails. Deficiency
of this mineral can result in sagging connective
tissue. It is also a good source of protein and
iron.
Super server: Use millet flour to make 'rotis' or
pasta sheets; or use millet grain to make a pulao
or risotto.
-
Pomegranate
 Affectionately
known as the "jewel of winter", it has
recently been acclaimed for its health benefits,
in particular, for its disease fighting antioxidant
potential. Preliminary studies that pomegranate
juice may contain almost three times the total antioxidant
ability compared with the same quantity of green
tea or red wine. It also provides a substantial
amount of potassium, is high in fibre, and contains
vitamin C and niacin. It has been used for centuries
in folk medicine in the Middle East, India and Iran,
to tract inflammation, sore throats, diarrhoea and
rheumatism.
Super Server: Sprinkle pomegranate over any salad,
to give it some crunch and colour.
-
Sesame
 The
seeds contains a number of nutrients, and provide
two important amino acids which are deficient in
most other vegetarian foods, namely methionine -
which helps maintain a healthy liver, and tryptohan
- which helps promote beautiful skin and hair is
also called the calming nutrient, as it help you
to sleep better. Sesame seeds are a rich source
of calcium and iron, as well as lecithin, which
helps to keep cholesterol in liquid form, thus preventing
gallstones.
Super Server: Sprinkle it over a salad, or indulge
in some 'tahini'.
-
Yoghurt
 Eating
yoghurt is sort of the equivalent -cleaning your
system. Lactic acids yoghurt acid digestion; they
synthesise some of the B vitamins, biotin, and folic
acid. They increase the uptake of the calcium and
magnesium, and the presence of lactic acids in the
intestine checks the proliferation of pathogenic
bacteria.
Super Server: Have a small serving of 'ratia' everyday,
or bowl of yoghurt with your rice and 'dal'
-
 Bran
This is the outer of cereal grains such as wheat,
rice and oats, and it is literally bursting with
nutrients and health benefits. Oat bran lowers LDL
levels and total cholesterol while not lowering
the beneficial HDL levels. Both HDL and LDL cholesterol
are lipoproteins. It also supplies beneficial fibre
to assist in regulating gastro-intestinal functions.
Wheat bran is rich in niacin, vitamin B1, phosphorous
and iron and maybe responsible for reducing the
incidence of colon cancer. Rice bran contains over
65 per cent of the nutrient found in the rice kernel.
Super Server : Try bread with bran in it, or cereals
like muesli with bran content.
-
Broccoli
 Being
part of the cruciferous vegetable group, it is rich
in the groups of phytochemicals called indoles,
dithiolthiones, and isothiocyanates that are associated
with reduced cancer risk. It is a good source of
vitamins A and C (when raw or only slightly cooked),
potassium, and fibre. Broccoli is also rich in iron,
folic acid, calcium and riboflavin.It also contains
large amounts of betacarotene, which is an important
antioxidant.
Super server: Lightly steam the broccoli, so that
it is still crunchy, and serve with a small dab
of butter.
-
Carrot
 This
Bugs Bunny favourite is chock-full of beta carotene,
and a single carrot will supply your day's requirement
of vitamin A. Carrots have protective action against
excess radiation and ultra- violet rays. Carrots
also help increase your red blood cell levels.Carrot
contain B vitamins, vitamin C, calcium and potassium.
This ever-popular vegetable is also a source of
disease-fighting flavonoids, and carrots contain
a specific type of fibre, called calcium pectate,
which may lower blood cholesterol. With the exception
of beets, carrots contain more sugar than any other
vegetable, which make them a satisfying snack eaten
raw and a tasty addition to a variety of cooked
dishes.
Super server: Wash and peel a carrot, cut it into
thin strips and serve with some salad dip- low-fat,
naturally.
-
Lentils
They are rich in nutrients and useful minerals,
as well in vital B complex vitamins. Lentils contain
only a  trace
of fat and no cholesterol or sodium, and are an
important source for your daily intake of folate
or folic acid, which fights heart disease and prevents
birth defects. They are also a good source of iron
and phosphorus, and contain significant amounts
of protein, calcium, niacin, potassium and vitamin
A as well. Lentils are a good source of fiber which
also helps keep cholesterol in check.
Super server: Try and include a helping of 'dal'
in your diet every day.
-
Oats
They are a nutritional treasure-house, containing
12 per cent protein by volume. They are chock-full
of  vitamin
E and the B complex vitamins. They are also rich
in potassium, calcium and magnesium, which, combined
with the other vitamins, give strong bones and teeth.
They also supply silicon that keeps the artery walls
healthy. Recent research has indicated that oats
help lower excess cholesterol levels.
Super server: Make some porridge by stirring oats
into boiling water; cook for a couple of minutes
and add milk; allow to stand for about 20 minutes.
Ideally, fresh cream goes really well with the porridge.
-
Papaya
Compared to other fruit, papaya has more carotene,
which, in food, is converted to vitamin A. Its  comparatively
low calorie count makes it a favourite with people
on a diet. Papaya also has a fairly high vitamin
C content. The enzyme papain, which is present in
papaya, is a good aid to digestion. It is the ideal
food for invalids because the flesh is easy to chew
and swallow. Healing speeds up when pieces of papaya
are laid on wounds and surgical incisions.
Super server: Chunks of papaya, chilled, with adash
of lemon juice make the ideal dessert.
-
Tulsi
 When
consumed, tulsi can relieve gas and reduce stomach
cramps, nausea, headaches, fevers, colds and anxiety.
An infusion aids digestion and is antibacterial.
Applied externally, its essential oil may be beneficial
for tension, cuts wounds, abrasions, bites and stings
and as a face wash for acne. The oil is also said
to be anti-spasmodic and may boost the immune system.
The juice of tulsi leaves can be used to bring down
fever, and chewing tulsi leaves relieves colds and
flu. Tulsi
oil is rich in vitamin C, carotene, calcium and
phosphorus. Besides, it has antifungal and antiviral
properties. Recent studies show that tulsi also
helps fight cancer.
Super server: The juice of tulsi leaves, mixed with
a little honey, is good for health. Or, toss a couple
of leaves in the water while making your tea.
-
Milk
This is one of the important sources of calcium,
and has been demonstrated to reduce the risk of
oste oporosis,
hypertension and colon cancer. Drinking milk may
also help to reduce the risk of kidney stones and
tooth decay. It buffers oral acids, reduces the
solubility of tooth enamel, and helps to remineralise
tooth enamel. Milk is a nutrient-dense food, providing
a high concentration of nutrients in relations to
its energy content, and is a source of protein,
lactose and minerals. Milk proteins nay protect
against cancer. It is also an excellent of high
quality protein, providing varying amounts of all
of the essential amino acids that humans cannot
synthesise.
Super Server: A glass of chilled milk, or a bowl
of cereal with a hearty helping of milk.
-
Wheat
germ
This refers to the part of the wheat ke rnel
extracted during milling. Wheat germ is especially
high in protein, insoluble fibre, vitamin E, folic
acid, riboflavin, niacin, Zinc, thiamine, iron,
magnesium and potassium. Wheat germ has a surprisingly
good flavour and can be added to a variety of foods.
The golden grain of wheat is particularly rich in
oil and is rich source of vitamin E as well as thiamine
and riboflavin. Wheat germ oil is emollient and
alleviates skin itching and eruptions, helping skin
regain health and suppleness. Because wheat germ
is quite vulnerable to rancidity, it should be purchased
only if vacuum packed or refrigerated.
Super Server: Sprinkle it into a salad, or into
some porridge.
|
|
|
