Phytochemicals, any array of anti-oxidants and other beneficial compounds, are found naturally in power foods. These phytochemicals help treat and control high blood pressure, arthritis, osteoporosis and digestive disorders. Extra rewards of eating a diet rich in power foods include weight loss and clearer skin.
The powerful phytochemicals and vitamins found in plant foods interact in a complex and complementary way that cannot be replicated in a pill. So, the bottom line is, you need to eat more power food to empower your body, improve physical and mental health, boost immunity and protect yourself against degenerative diseases that rear their ugly heads in old age.
Keep the following list on hand to plan your meals. Include some power foods in your daily diet and vary your foods weekly until you have tried all these health promoting foods.
Red, Yellow And Orange Fruits
These delicious fruits make an excellent source of vitamin C, flavonoids and antioxidant carotenes that can prevent cancer, protect eye health and keep blood pressure low. One study found women who ate the most fruits (especially oranges) had half the risk of uterine cancer than those who ate the least fruits.
Add to shopping basket: Red grapes, all melons, all berries, red grapefruit, bananas, pineapples, peaches, nectarines, oranges, mangos, papayas and apricots
Red, Yellow and Orange Vegetables
These vegetables are loaded with several carotenes like beta-carotene, lycopene and lutein that can block carcinogens, protect heart health, have anti-inflammatory action and slow the ageing process. Tomato eaters in Northern Italy have a 60 percent lower risk of cancers of the mouth, pancreas, oesophagus, stomach colon and rectum than other populations.
Add to shopping basket: Beets, carrots, squash, sweet potato, pumpkin and tomatoes
Cruciferous And Leafy Green Vegetables
The US National Cancer Institute ranked broccoli as the number one food in protection against cancer due to its high content of indoles and sulforaphanes. So, eat more broccoli, you can add it to your regular salad.
Add to shopping basket: Broccoli, Brussels sprouts, cabbage, cauliflower, radishes, turnips and all leafy greens such as lettuce, spinach, parsley, watercress and Swiss chard
These delicious fruits make an excellent source of vitamin C, flavonoids and antioxidant carotenes that can prevent cancer, protect eye health and keep blood pressure low. One study found women who ate the most fruits (especially oranges) had half the risk of uterine cancer than those who ate the least fruits.
Add to shopping basket: Red grapes, all melons, all berries, red grapefruit, bananas, pineapples, peaches, nectarines, oranges, mangos, papayas and apricots
The Garlic Family
This pungent group may have a sharp taste, but it has been proven to lower blood pressure and cholesterol levels in clinical trials. Garlic and company also boost the immune system and increase resistance against bacterial, fungal, viral and parasitic infections.
Add to shopping basket: Garlic, onions, leeks, scallions and chives
Whole Grains
Whole grains are like a storehouse of essential vitamins, iron, magnesium and other minerals, The high fibre content is what lends whole grains the power to reduce cholesterol, lower risk of heart disease and prevent constipation, haemorrhoids, diverticulosis and colon cancer. Swap white rice with the brown kind or bulgur (cracked wheat) to go with your meals.
Add to shopping basket: Whole wheat products, corn, brown rice, barley oats, millet, rye and buck wheat
Beans and Other Legumes
Beans are rich in fibre, protein, calcium and iron but also low in fat, making them the perfect food to strengthen women’s bones and nourish the blood without the fear of weight gain. They contain saponins that are well known as effective blood thinners and cholesterol reducing
agents.
Add to shopping basket: All beans, peas and lentils
Soy And Soy Products
The Japanese eat more soy than any other population on Earth, and interestingly Japanese women have a low incidence of breast cancer. In fact, the occurrence of colon cancer among Japanese is one-third of what it is among Americans. Consumption of soybeans and soy products is definitely one factor when it comes to the Japanese people’s superior health. Isoflavones in soybeans prevent the formation of cancer cells. Soy products can reduce the risk of breast cancer, lower cholesterol and treat menopausal symptoms.
Add to shopping basket: Soybeans, soya milk, soy cheese, soy burgers, tofu, miso, soy nuts, soy yogurt, soy ice cream and soy flour
Nuts And Seeds
Enjoy these tasty snacks but try not to go nuts by eating too much because they are very high in calories and fat. In moderation they are healthy addition to the diet because they contain omega 3 fatty acids that improve brain function, control blood cholesterol, relieve arthritis and are beneficial to the cardiovascular, digestive and reproductive systems. Nuts and seeds also contain B vitamins that are ideal nutrients to combat stress and increase mental energy. Did you know a tablespoon of sesame seeds is a good source of calcium just like a cup of milk? That’s good news for women who are lactose intolerant.
Add to shopping basket: All nuts and seeds, but especially walnuts, almonds, flaxseeds, peanuts, pumpkin, sesame and sunflower seeds
