Thursday, April 7, 2011

Right Nutrition

Several months ago, I posted about the 5 yogic pillars that lead to a healthy, happy, & balanced life: Right exercise, right breathing, right thinking, right nutrition, and right relaxation. Today I want focus on "Right Nutrition". Right nutrition refers to being aware of what you "feed" and fuel your body with- preferably with fresh, seasonal nutritious foods in moderation- and eating that food slowly and mindfully at appropriate times.

The following is a list of "SuperFoods" and their benefits.
  • Apples
    • reduced risk for lung cancer, cardiovascular disease, asthma, & type II diabetes, can aid weight loss due to soluble fiber content
  • Avocados
    • lower cholesterol, promote healthy bones & cardiovascular system, prevent migraines, type II diabetes, & circulatory disease, fights prostate cancer, optimizes brain health & function, improve the body's ability to absorb nutrients from foods, help fight obesity because they boost satiety
  • Beans
    • lower cholesterol, combat heart disease, reduce cancer risk, stabilize blood sugar, reduce obesity, relieve constipation, decrease diverticular disease risk, reduce hypertension risk, & lower risk for type II diabetes, older people who eat beans have a significantly lower risk of mortality than non-bean eaters
  • Blueberries
    • associated with improved brain health & preservation of cognitive ability, prevents Alzheimer's disease, prevents cancer, improves cardiovascular health, prevents diabetes, improves eye health & urinary tract health, & decreases inflammation
  • Broccoli
    • fights cancer, boosts the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones, fights birth defects, promotes the production of antioxidants, & decreases inflammation
  • Cinnamon
    • benefits type II diabetes by helping with blood sugar levels & cholesterol, antibacterial properties help stop the growth of bacteria such as the yeast, Candida & E. coli just smelling it acts as a "brain boost" & increases cognitive ability
  •  Dark Chocolate
    • lowers blood pressure, increases blood flow, contributes to a healthy heart
  • Dried Super fruits 
    • High in polyphenols (an antioxidant), good source of fruit when they are not in season
  • Extra Virgin Olive Oil 
    • reduce risks of breast & colon cancer, lowers blood pressure, improves cardiovascular health
  • Garlic 
    • fights cancer & cardiovascular disease, anti-inflammatory & antiviral properties
  • Honey 
    • good for respiratory diseases, skin ulcers, wounds, urinary diseases, gastrointestinal diseases, eczema, psoriasis, & dandruff, prevents constipation, lowers cholesterol & blood pressure, helps maintain optimal blood sugar levels, & increases antioxidant levels
  • Kiwi 
    •  prevents asthma, atherosclerosis, osteoarthritis, colon cancer & reduces risk of death from cancer, heart disease, & stroke, & improves constipation
  • Low-fat or Non-fat Yogurt 
    • decreases effects from cancer, lactose intolerance, allergies, inflammatory bowel disease, diarrhea, vaginal infections, urinary infections, lowers cholesterol, and aids in weight control
  • Oats 
    • reduce the risks of heart disease, diabetes, cancer, stroke, & obesity
  • Onions
    • reduces the risks of heart disease & cancer, & contain anti-inflammatory properties
  • Oranges 
    • prevent cancer, cardiovascular disease, stroke, rheumatoid arthritis, diabetes, macular degeneration, cataracts, birth defects, & cognitive decline
  • Pomegranates
    • fights atherosclerosis, high in antioxidants, improves cardiovascular health, possess anti-inflammatory properties, & lowers blood pressure 
  • Pumpkin 
    • reduces the risk of cancer, cardiovascular disease, inflammatory conditions, & diabetes
  • Soy 
    • reduces cholesterol, blood pressure, cancer risk, helps manage diabetes, helps with kidney disease, & lowers the risk of osteoporosis
    • however, too much for men has shown an increase in female hormones, so if you are male, take it easy ;-)
  • Spinach 
    • prevents cardiovascular disease, stroke, coronary artery disease, cancer, age-related macular degeneration, & cataracts
  • Tea 
    • lowers blood pressure, skin cancer, sun-induced aging of skin, & cataract prevention
  • Tomatoes 
    • reduces the risk of cancer, coronary heart disease, sun-related skin damage, macular degeneration, & cataracts
  • Turkey
    • reduces risk of cardiovascular disease, cancer, & Alzheimer's disease 
  • Wild Salmon 
    • promotes cardiovascular health, lowers blood pressure, improves mental health, & reduces risk of Alzheimer's disease
  • Walnuts
    • reduces risks of heart disease, Alzheimer's disease, type II diabetes, & cancer

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