Almonds : Good for health

Nuts are very good for you, with heart-healthy fats (mostly unsaturated), plant sterols and fibre that can help reduce bad cholesterol levels.

Walnuts are some of the best plant-based sources of helpful omega 3 fatty acids. These fats are also found in fish, such as salmon.

Nuts can be a better snack for you than cheese or fatty meats and better than crackers, pretzels and chips.

Researchers found that people who eat nuts regularly have lower risks of heart disease.

Source : TOI

NATURAL FOODS FOR GOOD HEALTH

We must try to cultivate a habit for taking these natural food for good health. May be due to busy lifestyle and changed food habits, we seldom keep these in our daily diet chart. Try few common ones, if not full.

Broccoli : 294 mg of potassium in just three spears. Potassium counteracts the effects of sodium by dilating blood vessels and increasing the amount sodium excreted in your urine, thus lowering blood pressure and protecting against stroke.

Almonds : One tablespoonful of almonds providees 2.2 gms of alpha- tocopherol, a type of vitamin E, which reduces the risk of Alzheimer's. Vitamin E fights free radical damage.

Cashew Nuts : High in iron, cashew nuts are great for lifting you out of blues. Taking 20 cashew medium cashew nuts three times a week is ideal. However if you are extremely calorie conscious, avoid.

Orange : A vitamin C enriched orange is what you need to face the audience. Studies proved that who take 1000mg of Vitamin C before a speech are much more relaxed than those who don’t.

Avocado : Loaded with Vitamin C & E. Avocados are excellent for keeping skin soft supple and healthy and for maintaining glossy hair. High in Omega-3 fatty acids, they help prevent wrinkles, enhance brain power and treat arthritic pain. They contain the antioxidant lutein, which has been shown to protect against eye problems and cardiovascular disease.

Walnuts : Walnuts contain melatonin, a hormone that regulates sleep and also acts as a powerful antioxidant. Consuming walnut in the evening leads to sound sleep.

Sunflower seeds : One tablespoon of sunflower seeds provides 8.35 mcg of selenium. Men with high level of selenium have a 49 % lower incedence of advanced prostate cancerthan thoswe with the lowest levels.

Cucumber : It helps to maintain a youthful appearance, thanks to its hydrating and anti inflammatory properties. When ingested, the high water and balanced mineral content makes it one the best diuretics.Cucumber is rich source of silica, a mineral needed for healthy skin, bone and connective tissue. Silica also plays a major role in preventing cardiovascular disease and osteoporosis.

Flaxseeds : One tablespoon of flaxseeds will give you 2.3 grams of OMEGA-3 fatty acids (read in details about Omega-3, in "Facts about Fats" below), which are linked to reduced risk of heart disease, Alzheimer's and depression. It also inhibits cancer cell growth. (Picture of flaxseeds shown at left ).

Ginseng : Consuming Ginseng counters mental fatigue and nervous disorders. The main health benefits are derived from its roots, which are chewed to recover form bad health.

Oatmeal : A magical food. It strengthens the nervous system and has tranquilizing and relaxing effects. It can be cooked with milk or water.

Cardamom : Regular intake of cardamom sharpens and stimulates the mind. It also counters premenstrual tension and attendant irritation.

Balance Diet

It has been found that a diet which contains liberal quantities of (a) seeds, nuts, and grains , (b) Green and leafy vegetables and (c) fresh fruits, would provide essential nutrients. These foods are known as basic food groups and the diet contains these food groups as optimum diet for good health. In brief, these are described below :

(a) Grains etc :

Brown rice, beans and peas, millet, wheat, oats, barley, are all highly valuable in building health. Wheat, mung beans, alfalfa seeds and soya beans make excellent sprouts. Sunflower seeds, pumpkin seeds, almonds, peanuts and soya beans contain complete proteins of high biological value. These contain all the important nutrients needed for human growth.

Seeds, nuts and grains are also excellent natural sources of essential unsaturated fatty acids necessary for health. They are also good sources of lecithin and most of the B vitamins . They are the best natural sources of vitamin C, which is perhaps the most important vitamin for the Optimum Nutrition. Besides, they are rich sources of minerals that play an important role in the rejuvenation of cells and prevention of premature ageing.

(b) Green & Leafy Vegetables :

Vegetable are extremely rich source of minerals, enzymes and vitamins. Vegetables may be edible roots, stems, leaves, fruits and seeds. Fleshy roots have energy value and good sources of vitamin B . Seeds are relatively high in carbohydrates and proteins and yellow ones are rich in vitamin A. Leaves, stems and fruits are excellent sources of minerals, vitamins, water and roughage.

To prevent loss of nutrients in vegetables, it would be advisable to steam or boil vegetables on a sim heat and the water should not be drained off. Vegetable should NOT be peeled because largest amount of mineral is lost if vegetables are peeled. To preserve the nutritive values, soaking of vegetables should also be avoided.

Faulty cooking and prolonged careless storage, however, destroy these valuable nutrients. Most of the vegetables are, therefore, best consumed in their natural raw state in the form of salads.

(c) Fruits :

Like vegetables, fruits are an excellent source of minerals, vitamins and enzymes. They are easily digested. They contain high alkaline properties, a high percentage of water and a low percentage of proteins and fats. Fruits are at their best when eaten in the raw and ripe states.
They are most beneficial when taken as a separate meal, preferably for breakfast in the morning. Fruits, however, make better. It is most desirable to take one kind of fruit at a time.

Other than three basic nutritional sources mentioned above, should be supplemented with milk, vegetable oils and honey.

Milk is an excellent food. Milk helps maintain a healthy intestinal and prevents constipation. High quality unrefined oils should be added to the diet. They are rich in unsaturated fatty acids (good fat) & vitamin C. Honey is a natural’s finest energy-giving food. It is beneficial in kidney and liver disorders, colds.

A diet of the three basic food groups, supplemented with the milk, vegetable oil & honey mentioned above, will ensure a complete and adequate supply of all the vital nutrients needed for good health, and prevention of diseases.

The above basic diet may not include animal protein. Animal protein (egg, fish or meat) A high animal protein (egg, fish & meat) is harmful to health and may cause many of our common diseases.