Eating has become an emotional roller-coaster,
with new findings and scares filling
the media every other day. But of course
nutrition is vital to health and that old cliché,
“you are what you eat”, still holds true. But new
diets, eating plans and supplements continue to
preoccupy our minds and budgets.
Food trends change continually, and fad eating
comes and goes in waves. However, there are
certain foods that should always be part of our
eating plans. They contain chemicals and nutrients
that protect us from nutrition-related diseases, as
well as strengthening our bodies and enhancing
beauty. Eaten regularly, with a good supply of
carbohydrates and proteins, they are the first step
to health, vitality and lasting good looks.
HERE'S A LIST OF SOME MUST-HAVES:
Apples: Legend has it the Norse gods kept
themselves young by eating apples, and apples
have always represented health and immortality.
They're a good source of fibre and Vitamin C,
help lower cholesterol and contain both malic and
tannic acid, reputed to have a therapeutic effect on
the stomach. And, of course, they taste wonderful!
An apple a day might not necessarily keep the
doctor away, but its abrasive texture will certainly
reduce your dentist's bills!
Beetroot: According to ancient history, the
Romans used beetroot juice to treat fevers – a
practice now echoed in French research circles,
where it's believed the juice of the beet can speed
up convalescence after a wide range of illnesses. In
Germany, beetroot juice is drunk as a health tonic.
The dark-green, leafy tops are a rich source of
potassium and also provide carotene and folic acid.
Broccoli: If this vegetable were packaged with
a list of ingredients, it would need a lot of label
space! Besides its cancer-preventing properties, it has a
high concentration of beta-carotene, Vitamins A and C,
and other anti-oxidants.
Cabbage: Provided it isn't cooked to death, this
vegetable is a rich source of Vitamin C. Considered a
medicine rather than a food by the ancient Egyptians,
cabbage provides a healthy dose of fibre and moderate
quantities of folic acid. It's also valuable as a nutritional
defence against cancer. Raw cabbage juice has been
used successfully in the treatment of gastric ulcers.
What's more, cabbage has the lowest kilojoule count in
the vegetable kingdom.
Carrots: During World War II carrots were believed
to improve night vision, so British bomber pilots
were fed a diet rich in this vegetable. However, the
carrot's true value lies in the beta-carotene that gives
its distinctive colouring. It's believed to slow down
the clogging of arteries, thus helping to prevent heart
attacks, and is considered an all-round health-booster.
Cherries: The juice of wild cherries was traditionally
used by gypsies to treat skin blemishes, rheumatism
and bronchitis. A home remedy for treating swollen
glands was a poultice made of the fruit pulp, combined
with linseed. Besides being delicious, cherries contain
potassium and Vitamin C.
Peaches: This fruit was given a rave review in
5th century Europe, where it was believed that peach
leaves and flowers made into a syrup or preserve
would purge cholera and jaundice. In fact, peaches
contain only moderate amounts of Vitamins C and
A, and only a little potassium. However, they're too
delicious to omit from any diet!
Pawpaw: This fruit, indigenous to South America, is
a good source of Vitamins A and C, as well as beta-carotene,
and is low in both sugar and kilojoules. It's
high in proteolitic enzymes that help us digest protein
and contains fibrin, not commonly found in the fruit
kingdom. In the Caribbean regions, the skin of the
pawpaw is used to treat wounds that are slow to heal.
Advocates of natural remedies recommend pawpaw
juice after antibiotic treatment to restore the stomach's
Tomatoes: Strictly speaking, the tomato is a fruit,
though it's frequently treated like a vegetable. Those
picked from a more mature plant have a higher
Vitamin C and iron content, and tomatoes also provide
lycopene, which is thought to help prevent pancreatic
cancer. Raw tomatoes are very low in kilojoules.
Fish: Not only is fish low in saturated fat, but it
also contains omega-3 fatty acids, which play an
important role in preventing heart disease. Eating
adequate amounts of fish may also prevent or help
treat conditions such as breast cancer, asthma, arthritis,
migraine headaches and multiple sclerosis. Canned
fish, especially pilchards, is an economical source
of protein, iodine and polyunsaturated fatty acids.
Pilchards contain higher levels of omega-3 than any
other fish and, since the bones are rich in calcium, these
should be mashed into the flesh before eating.