Awareness about health and well-being has been increasing over the course of the years. Individuals’ expectations of health and long-life have also become greater.
October of each year marks Breast Cancer Awareness Month.
Eating healthily is one of the main key factors in preventing diseases such as cancer, as some antioxidants in food can help fight free-radicals that cause cancerous cells to multiply.
It is very essential to eat wisely to get the most benefits from our daily diet.That is, the diet should be rich, well- balanced, varied and doesn’t exclude any of the main food groups, that means combining fruits, vegetables, nuts, seeds, whole-grains, lean meat, fish, eggs, low-fat dairy products, herbs and spices with an adequate amount of water to hydrate our body properly.
Also, one should avoid junk foods, sugar, salt, alcohol, smoking, stress, lack of exercise and sleep.
Although the list of “super foods” is endless, we have chosen five food items that are rich in antioxidants.
Superfood 1: Red Fruits (cranberries, raspberries, strawberries)
Those fruits are loaded with Vitamin C, known to be one of the most powerful antioxidants to prevent diseases, boost the immune system and keep the skin and eyes youthful.
Tip: Add raspberries to your whole- grain breakfast cereals to help your body absorb iron from the cereals.
Superfood 2: Sweet Potato
Sweet potatoes are one of the very few foods that contain both Vitamin C and E which work as antioxidants with one another to fight wrinkles and preserve the sight and memory.
The orange colored sweet potatoes are also very rich in beta-carotene which is a powerful antioxidant and boosts our immune system.
Tip: Bake it or roast with minimal amount of fat and add it to one of your healthy salads or serve it as a side dish to your main meal.
Superfood 3: Flaxseed
Flaxseed and flaxseed oil are loaded with omega-3 and omega-6 fatty acids which are the backbone of a healthy heart, a young skin and an efficient immune system. Flaxseed is also rich in Calcium, Magnesium and Zinc and lignans which act as an anti-carcinogenic factor.
Tip: Use ground flaxseed with warm water as a facemask for a more radiant skin.
Superfood 4: Avocado
Avocados are loaded with Vitamins C and E. Avocados are heart healthy as they are rich in omega-9 fatty acids and also have anti-inflammatory properties.
Tip: Cut up slices of avocado with low-fat milk make a very healthy and wholesome milk shake. You can also add avocado slices to your salad with lemon and a hint of olive oil.
Superfood 5: Green Tea
Green tea is very high in the antioxidant flavonoids that fight the free radicals and premature ageing.
It also protects against heart problems, as it is heart healthy and lowers the bad cholesterol and triglycerides. Green tea has very significant anti-carcinogenic properties.
Tip: Prepare green tea with slices of lemon (rich in Vitamin C and also act as antioxidants) and refrigerate to serve cool in the summer.
– by Riham Shamseddine