10 Best Foods To Eat Throughout The Season That Promotes Good Health

 Introduction: Food is an important factor in the well being and nourishment of humans and lesser animals. Even our natural vegetation including food plants that produce foods for us need foods in the form of natural organic materials like oxygen and nitrogen; minerals, for example iron, sodium and calcium. Without foods, and well prepared foods, our bodies will not get the necessary nourishment for growth, repair and good health. Even plants growth and production will be stunt and poor. It becomes of us to get the best we can from foods. They are many and hundreds of food items that serves a useful and healthy purpose. But I want to state only ten that will serve  very useful here.

The Best 10 Foods To Eat

The best 10 foods to eat include eggs, lean and fatty meats, oily fishes, nuts and seeds; vegetables, citrus fruits, beans, vegetable fat and omega -3 fortified foods. All these most be sourced from organic gardens or farms. You can easily get them from good health food stores. Read label well that you are getting the best for your money.

Markets where these items are sold can be easily located everywhere. The good thing about this is that you can even buy them online!

Here are the lists of the best ten foods. 
Happy reading!

1.      Fish Products: Fish is the very best source of protein food for human beings. It should be a primary foodstuff in all our diet all seasons. Sardines, mullets, tuna, baracunda and many other oily fishes are more to be desire at all time. These provide additional heat from their oils. Additional benefits are that these oily fishes contained the essential omega -3 and -6 fatty acid. They help maintain a good and healthy heart. Get the best you can from fresh, frozen or dried sources. Shrimps, oysters, lobsters and clams etc are important in the diet Another good thing to notice is that fish contain many excellent first class proteins or amino acids. They are complete in themselves and need no supplements. That is why fish is a regular food in many third world countries. Westerners eat more meat than fish and this has somewhat contributed to the obese question. The result is also high blood pressure, cardiac diseases, cancer,stroke and heart attack. Why do the French in Europe; and the Japanese include too much fish and marine products in their meals? You can eat fish or fish source every day with very little health challenge. Persons who eat fish regularly for example as in the mediterranean diet or the Japanese enjoy good health and lives long.

2.      Eggs: Eggs are as good as fishes. The protein in egg is more complete than any other source of protein. Protein is life and sustains life. Life comes from eggs. So eggs need to be eaten on a regular basis. Egg protein has all the essential amino acid or building blocks that the body need for growth, repair and replacement of the wear and tear of the body. An egg three times in the week is okay. But daily intake of this good stuff can lead to serious ill-health according to some authority. Recently, due to another research, daily ingestion of an egg is being suggested. But much is still to be learn from this latest research. Eggs provide more health benefits of containing essential minerals and by most, the anti oxidant necessary for eye health and vision. When eggs are mentioned, majority only think of poultry products and birds. Little is said of fish eggs. Female fish produce eggs that ranked with birds eggs. The cooked or fried product tastes unpleasant to some persons. But eggs of dried fishes taste chummy and agreeable. Next time you buy dried Tilapia and baracunda, check the belly for some eggs and you will be glad you did for your good health. Many a person fear to eat eggs. The fat in the egg is the issue. Majority think it contains many bad insoluble fats, that leads to hardening of the artery walls, and consequently leading to heart diseases. This norm has now been discredited. It is now proved that the fat in eggs has essential fatty acids that is crucial for the heart health. I eat eggs regularly and have not experienced any heart related illness for over thirty years.

3.      Beans: Bean provides vegetable protein. Beans also contain plenty of fibres, mineral and photochemical and unsaturated fatty acid. The protein in certain beans like soya, black bean and edemame can be as good as an egg but lacks few essential amino acid. In other words, the protein in beans is not a complete protein. If soya beans and kidney beans is combined, you can combine up to four differing beans to get all the essential amino acid found in an egg protein for a good diet. Beans are good to be eaten daily, or you can eat beans two or three times in the week. The Glycemic Index of all beans is low, and this made it an idea diet for heart health, diabetes mellitus and other heart challenges. Bean is known to produce gas in the belly. But bean is not an exception. Many people who do not eat this food are known to produce gas too. Meat and milk produce gas, and the letter is worst. If you use garlic regularly as a cooking ingredient, it will neutralize this action. Again, cooking the bean over night ensures that will work well with the intestinal bacterial to susppressed the release of gas in the belly.

4.    Oils: Oils are essential for cooking, for dressing meals and frying. It will give you two times the energy in a protein or carbohydrate. So oils provide extra body energy or heat. “Extra” virgin olive oil is gotten from the very first press of the olive fruit or vine. You can eat it without cooking in your salads or other meals. It is very rich in vitamin, mineral and photochemical. It tends to be costly than other olive oil brands. Coconut oil is another good oil source to consider. Its high mono-saturated chains make it idea oil for cooking or frying.  Palm oil provides beta carotene for eye health. Oils from natural organic soils or plantations should be prefer to industrial or inorganic productions. Fish oils from cod and other marine products line sardines, mullets, tilapia, shrimp and oysters are good.

 

5.    Fats: Fats are nowadays a challenging question in many minds. What is the best source of fats? Like vegetable oils, it is noted that some hundred years ago, fats do not pose any issue to human diets until the advert of vegetable oils. What is the best source of fats than? Should vegetable fats be preferred to animal fats? Many are asking these questions because one way or another, they have been mislead by advertisement and are at a cross road. Natural organic fats from animals promote good and heart health. Animal fats include red meat, egg yolk, milk fat and butter. Animal fat like red meat is safe to eat regularly. Avocado is the best source of vegetable fats. Its fat is comparable to olive oil. Animals that are grazed on fresh green grass tastes better than those feed with grains or the by-products of the cereal industries. If you doubt this, compared the yolk from two poultry eggs from domestic and industrial source. The red in the domestic egg is much richer in nutrient content and is better filling including the white than the industrialized farms. This is because during the milling processes, the nutrients in the grains removed for other commercial use. Then the by-products fortified with chemical products, not fit for human consumption.

6.    Nuts: A nut is not the same thing as a seed. Many nuts like peanut, walnuts, almonds and cashew nuts are good foods and to be enjoy much of this season. I received a mail in my inbox few days ago from webmed. It recommended a handful of peanuts, 24 almonds, 7 walnuts and 18 pieces of cashew nuts as enough for a man. But if you think otherwise, a half cup of peanut as I preferred because I am a very action in jogging, aerobic exercise and swimming.

7.    Citrus Fruits: All types of fruits are good. But pay special attention to citrus fruits this season. Lime, lemon, grape fruit, tangerine and oranges. This is easy to understand because these fruits have been proved to contain chemicals that that protects the health and boost the digestive, respiratory and immune systems. A glass of warm lime or lemon juice in the morning before anything else is both a digestive and a cold remedy. Its plus side is that it strengthened both the respiratory and immune systems. You can add a little powder ginger root to a glass of lime juice to enhanced its effect.

8.    Vegetables: All greens or green leafy vegetables from organic gardens free of chemicals so they do not trigger a cold virus. Enjoy your favorites. Use them in stews, soup and salads. Greens like basil, sage, mint, pumpkin leaves and even the leaves of the sweet potatoes, cassava, coco yam and its system are good leafy green sources.

9.    Seeds: Enjoy pumpkin seeds. Flaxed seeds likewise.  These like nuts provide some oils that nourished the body into good health. Get the ones from organic gardens. These seeds provide polyunsaturated fats that promoted a healthy heart, good blood vessels and arteries.
 

10.  Omega Fortified Foods : Omega-3 fortified foods in the form of breads and other products are now available in most good health food stores. It is a food supplements. In the webmedicine news letter to me, it was suggested. In spite of the many and various foods we eat daily, we still have to supplement them with this stuff. I do not know why this is so, but suffice to say that majority of us will not get enough omega -3 and -6 in combined quantity and quality in our chop plates. I am a fisher. Sardines and mullets are two of my favorite catches. I always sundry my catches and extract the oils; so I and my family do not fall short of this challenge. At times, I even baked my “Ezekiel” bread.

Preparing Your Meal: How you prepare your meal is up to you. Many recipes are available online for the type of diet you badly want for breakfast, lunch or supper. You can use your imagination to prepare your fancy chop plate, provide it is nutritious and taste great. Mix your protein, for example eggs, fish, lean meat and beans with a glass of milk or tea. This gives you four different protein sources. The same thing applies to fats, nuts, fruits and seeds, etc. Have you tried a mixture of virgin olive oil and peanut oil in any of your meals or dressing of vegetables? I do regularly and I enjoy the health benefit.

Physical Activities: With all these said on food and nutrition, what good can our meals do if we are not physical active? Exercise is an excellent aid in food digestion.

Do your aerobic exercises as you scheduled. Do them indoors this time because the room temperature will be somehow warmer than the outside. This will keep your muscles in better sharp.

Non-aerobic exercises like jogging are best doing outside including games. Jog for at least half to one mile. Jog briskly. It will tone up and sharp your leg muscles especially. This will in addition condition all your body muscles.

I will not suggest swimming here because the water gets very chillier than the outside temperature. Even if the swimming pool is slightly heated, on getting out you will get chilled again, and this is bad.

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To your good health this (chilly) season!

Miebakagh57 (Miebakagh Fiberesima) Copyright 2015.

      

Benefit Of Eating Varied Colored Fruits And Vegetables Part 3

This is the final part of the story: the benefits of eating varied colored fruits and vegetables.

Even so, let’s as usual take some review or summation of what we learnt so far in part 1 and 2 of this subject.

In other words, let’s recall some of the main substances of those lessons.

 • A minimum of seven servings and a maximum of thirteen servings of fruits and vegetables is universal suggested per day along with breakfast, lunch and supper.

These servings should be break down into any ratio say 3, 4 or 5.

 •This will prevent common ill health and benefit health.

 • The various colors in fruits and vegetables signifies the many and varied nutrients in the plants.

 • As the color of the rainbow varied, so I and you should varied our intake of the goodies daily. These colors are red, orange, yellow, green, blue, indigo and violet.

• Mixing all or some of those colors benefit health much than taking a single item of these colored fruits and vegetables. A one cup or 1g servings of each color green, red, yellow, white and blue each day is the require minimum of fruits and vegetables.

• Take at least three colors: green-red-blue; or green-white-red; or green-orange-blue each day in variation if you cannot make the five color servings a day.

• The essence of colors in fruits and vegetables is their photochemical or antioxidants. What is special about the antioxidants is their ability to prevent and fight diseases like cancer, heart attack, degenerating illness like memory lost and macular in old age.

• Minerals and vitamins like C, K, flavonoids, work in synergy with antioxidants to destroy free radicals in the body. Fruits and vegetables in their unripe or semi ripe states are more potent in minerals and vitamins than in the ripe state. Even so slightly cooking them for at least two minutes benefits likewise.

• Fruits and vegetables being low in fats and proteins are cholesterol free and prevents circulatory relate illness like heart attack. • With the exception of brightly colored fruits and vegetables, low carbohydrates, and sugars and fibers in fruits and vegetables (FAV) prevent diabetes mellitus another circulatory problem.

• This again means that these low and beneficial nutrient contents in the goodies have low Glycemic Index (GI) and hence low metabolic rate in the blood stream. The higher the GI of a brightly colored FAV, the faster the rate at which sugar or glucose is used up. Okay, let us continue with last part.

Blue/Purple Colored Fruits And Vegetables

 Each color of a fruit and vegetable speaks or contain a unique health factor. Red colored fruits as we have seen are rich in lycopene. It also has quercetin. This helps to prevent and control prostate cancer in men and low blood pressure. Beta carotene, flavonoids, vitamin C in oranges and yellow colored fruits and vegetables maintain alkaline balance in the blood and works in synergy with magnesium and calcium in building healthy bones in the body. Green colored fruits and vegetables I realize is the parent color of all fruits and vegetables.
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Everything growing is first green. A shot newly spring up is green. Before a berry or tomatoes becomes ripe or red in color, it first shows up as a green colored berry. So a mature unripe mango can change its color from green to yellow or red.

This can be said of oranges, guavas, papayas, apples and pears with the exception of green beans, pea, brussel sprouts, broccoli, etc. Hence, bioflavonoids are mostly found and plentiful in all green and unripe fruits and vegetables; and in a lesser degree in the ripe goodies. Phytonutrient or photochemical is what set fruits and vegetables apart from animals birds and fishes. These are the antioxidants in flowering plants. Some of the antioxidants that destroy free radicals in our bodies are sum up below.

1. Quercetin: The antioxidant prevented LDL cholesterol oxidation and enable your body copy with allergens; lung and breathing disorders. It is found in apples, citrus fruits and onions for example.

2. Ellargic acid: It acts as both an antioxidant and anticarcinogen in gastrointestinal tract. Found in walnuts, raspberries and strawberries. Beta-carotene is an ellargic acid. Beta-carotene is well known to resolve eye sight challenges.

3. Flavonoids: In the group are anthocyanins, flavones and isoflavones.

The antioxidant flavonoids gives fruits and vegetables its many and varied colors. It reduces inflation and stops tumor growth in cells.

4. Bio-flavonoids: This is a sub-group of the flavoniods. It increases the value of vitamin C in the body; lowers cholesterol and benefits cholegen in the joints.

 5. Beta-glucen: includes EGCE in tea. It reduces colon and breast cancer in women; and boost the immune system.

What makes blue fruits blue or blue berries blue? The answer is the phytochemical anthocyanins and proanthocyanins. To feel healthy and young, eat blue or purple colored fruits and vegetables. Blue berry, black berry and black currant are some of the blue and purple fruits. As a boy, blue berry is my favorite. I even ate it in its wild form I can tell you right away that the wild spice of these fruits are much better than the inorganic type.

They disease fighting antioxidants contain phenolics. They reduce cancer and Alzheimer’s in the elderly and is reputed to slow down the aging process. Eat blue berries and other blue and purple colored fruits and vegetables to reverse the trend.

To your good health.

Miebakagh57 (Miebakagh Fiberesima)Copyright 201-2015.

Good Food For The Body

Introduction : There is nothing much better than a person to eat some good food.
When I say good food, I mean natural food items in their natural form and unprocessed state. Convenience foods packed in readily forms like spaghetti and oats thought

good, need to be supplement with adequate natural ingredients to compensate for the loss of vitamins, minerals and fibers during the milling processing. Processed foods has much of their vitamin A, B-Complex, B1, B2, B6, B12 and folate removed. Vitamin C, D, K and E are also removed and chemical forms of the same vitamin added.


Good eating is fueling the body with good natural and wholesome foods; and with all these vitamins including plant photochemical as we can note later.


The body use fuel or energy from the foods we eat to carry out some of its internal activities, as well as physical actions like walking, breathing and sleeping.


An activity like talking, singing, running and swimming required some energy.


To drive a car for over five kilo meters, you need to expend some energy too. A noted African scientist has said “good food is the greatest single factor in securing good health.”


I subscribe to this opinion. Refine foods need to be supplement with plenty of fruits and vegetables. Fruits and vegetables has many and varied vitamin, minerals and fibers that help to release the energy in processed refined foods. For example, an oat meal should go with at least seven assort fruits including a vegetable green such as pea. The many foods we eat come from various food groups.


These were scientifically classified.


Food Groups


A closer observation shows different animals, birds, insects, reptile feeds on different foods. You cannot find an animal or a bird feed on one specific food or a grain. The food items they eat varied significantly. Even as human beings, we eat assort types of foods. In this regard, our scientists classified foods into two main groups.


 1. According to chemical composition; and, 2. According to special functions in the internal metabolism.


Chemical classification of foods: Scientists divide the foodstuffs we eat into six groups. Carbohydrates or carbs for short. These are starch and sugar products. They are usually formed by green plants.


 Examples are: Brown rice, whole wheat flour, potatoes with their skins and similar root vegetables like yams and cocoyams. Stems like sugar cane and beet root.


Carbs are again sub-group into starches, sugars and celluloses.


The carbs are further divide into simple and complex starches, sugars and celluloses.


Carbohydrates, specifically glucose or simple sugars when eaten will release the energy in the foodstuff quickly into the body cells. The body needs glucose or sugar. It is one of the simple sugars that we use every day. All internal cells, systems, and organs in the body need sugar to do their work well. Your brain needs sugar. Your muscles need sugar as primary fuel before anything else. Sugar is readily oxidized to release the much need energy.


Starch has to be break down into simple sugar like glucose. Excess is stored as glycogen, in the muscles and tissues. This is where I and you gain extra weight quickly.


 Here we need to be cautious that eating much sugar has its down side. It can cause teeth decay. Ordinary household sugars (white sugar) you put in your tea or custard has no food value. It is just a sweeter. Use it sparsely. Or substitute it brown sugar which has much nutritional ingredient like vitamins and mineral salts. All the vitamin A, B, C, and mineral matter in the sugar cane has been removed during the milling and refine process.


Carbs are very important foods for our body. Some are good and some bad. I have mentioned at least six foods that are good carbohydrates above. Any carb that is unprocessed like brown flour for making brown bread is a good carbohydrate.


The bad ones are in the form of convenience food products like white sugar, white rice, white breads and biscuits made with white flours. It is these white products that has its much health beneficial matters removed.


View and download a large listings of many carbohydrate foods here with this link http://iuhealth.org/images/ril-doc/carbohydrate Counting Food LIST.pdf.
Copy and paste the link into your internet browser.


Other sources of carbs are:


Fruits: apples, mangoes, pineapples, tomatoes and peach. Boys berry, raspberry, oranges, limes and lemons.


With the exception of limes and lemons,these are sources of complex sugars. After being properly digested, they changed to simple sugars.


Nuts: almonds, walnuts, tiger and grass nuts, and peanuts are complex carbohydrates.


Legumes: all types of beans especially green bean and soya bean. These are another source of complex carbohydrate.


Spices: especially green pepper, red pepper, garlic, ginger and onions. Sage and celery.


All these are natural sources of starch and sugars.


When eaten in their natural states, they seem to be filling; and at the same time make us not to over eat. This is because of their fiber content.


A 1g of carb. will provide you with 3.6 calories. As fruits now are being measured in cups rather than grams, one cup of a fruit is the same as the size of one big banana fruit. Hence, one cup of any fruit is equal to one gram.


Fats and oils: Fats and oils have a special role to play in good eating. These are like the grease a machine used for lubricating parts of the component. But they provide more energy than carbs. A 1g fat will give out twice the energy value of a 1g of a carb diet. In other words, you get at most 7.2 calories from a gram of fat.


Fats come from meat, beef, egg yolk, all nuts, butter and margarine.
Palm oil and peanut oils are fats but are liquids at room temperature and pressure; whereas, egg yolk and margarine are solids at the same temperature and pressure.


Specifically, fats and oils are derived from two sources:
1. Animal fats: pork meat, beef, red meat and turkey. Cod liver oil and shark liver oil are good fish oils. Mullets, sandiness and salmon fish oils contain essential omega fatty acids -3 and -6 that sustain the health of the heart.
2. Plant source or vegetable fats: all nuts for example, walnuts and peanuts. Palm oil, pears and beans. Others are olive oil and coconut oil.
In colder regions, oils can be solids. Fats and oils are reserve foods stored in the body that are readily available when the body needs extra energy.
Eating fats and oils is very important for good health, fueling the body for heat, work and protecting the internal organs of the body.


Again, we need extra fats when the weather is very cold to maintain our body temperature at the optimum level.


Protein: A protein will give the same energy output as in a gram of a carb. Proteins build the body. Our body is at least 16% protein. Like fats, they come from both animal and plant source.
1. Animal protein: fish and poultry. Egg white, milk, chicken and turkey.
A protein like an egg is very much useful in a meal. So is a fish. These are builds the body. They provide all the nutrients the body need to grow, develop and replaced dead cells.
2. Vegetable protein: from seeds, nuts, roots, stem and leaves of plants.


Seeds: sun flower, black berry, tomatoes, guavas and cucumbers.


Nuts:  Peanuts, walnuts and cashews. Tiger nuts and grass nuts. Pine nut is a good nut.


Legume: green beans, soya bean, black eye bean, lima bean and all beans. Green pea is a delight.


Root crops or tubers: fresh potatoes, cocoyams and yams in their skins. Green vegetable yam that grows on flowering stalk is another.


 Leaves (foliage): all green leafy vegetables or greens: pumpkin leaves, sage, brussel sprout, broccoli and basil or scented leaves.
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Water is another but vital source of food. It is need for dissolving food that is properly chewed for absorption into the body cells. Water is to be sip sparely during meal time. Food should be eaten regularly and at regular times.


Do not skip your breakfast except that you are fasting.


Always start the day with a good breakfast of fresh leafy greens, vegetables, fruits and nuts including fats and proteins.


To your good health!


Miebakagh57 (Miebakagh Fiberesima) Copyright 2014-2015