NoExcusesGym

You could read about some food at part 1 and about it’s benefit for your health. When you are ready to eat try to look at the food and ask yourself: ” Is inside this dish something good for my health?” Don’t eat it if you’ll see that it is mostly a junk.

Here are another samples of more functional foods:

Oat bran, Rolled oats, Oat flour

Contains Beta Glutan which may reduce risk of coronary heart disease (CHD)

Cereal grains

Whole grains may reduce risk of CHD and cancer; may help maintain healthy blood glucose levels.

Tree Nuts

Contain monosaturated fatty acids. They may reduce risk of CHD.

Walnuts, Flax

Contain polyunsaturated fatty acids: Omega-3 and alpha-linolenic acids. They help maintain mental and visual function.

Salmon, Tuna, marine and other fish oils

There fish are full of omega-3 acids - docosahexaenoic acid, eicosapentaenoic acid. They may reduce risk of CHD and help maintain mental and visual function.

Beef, lamb, some cheese

Conjugated linoleic acid - may help maintain body composition and healthy immune function.

Berries, Cherries, Red grapes

Anthocyanidins - bolster cellular antioxidant defenses; may help maintain brain function.

Tea, Cocoa, Chocolate, Apples, Grapes

Flavanols: catechins, epicatechins, procyanidins - may contribute to heart health maintenance.

Citrus foods, Onions, Apples, Tea, Broccoli

Flavanols - neutralize free radicals, which may damage cells; bolster cellular antioxidant defenses.

Cranberries, Cocoa, Apples, strawberries, Grapes, Wine, Peanuts, Cinnamon

Proanthocyanidins - may help maintain urinary-tract and heart health.

Cauliflower, Broccoli, Broccoli sprouts, Cabbage, Kale, Horseradish

Sulforaphane - may help detoxify undesirable compounds and bolster cellular antioxidant defenses.

source: Fitness Journal, March 2007. p.46-54.

(by Marcela Vanharova)