The Top 10 Su­per­foods of 2014

Simply Her (Singapore) - - Beauty News -

Help your health even more this year. Ja­clyn Reutens, clin­i­cal di­eti­tian from Ap­tima Nu­tri­tion & Sports Con­sul­tants, tells you what to eat.

1 SUN­FLOWER SEEDS They’re packed with vitamin E, which slows skin age­ing, and are high in phy­tos­terol, which helps lower blood choles­terol. Add a spoon­ful to ce­real three times a week.

2 RI­COTTA CHEESE Made from whey, half a cup pro­vides 300mg of cal­cium, 14g of pro­tein and less than 5g of fat. Spread it on toast once or twice a week.

3 BAS­MATI RICE Its low gly­caemic level makes you feel full for longer and keeps blood su­gar sta­ble. Eat about 150-200g (three-quar­ters to one bowl) of this long-grain rice at each meal.

4 SWEET PO­TATO This con­tains be­tac­arotene, which boosts the im­mune sys­tem and low­ers can­cer and heart disease risk. Eat a medium-sized one once or twice a week, in place of rice.

5 WHOLE­MEAL PASTA Whole­meal flour con­tains more B vi­ta­mins and fi­bre than white flour, re­duc­ing the risk of can­cer, heart disease and di­a­betes while keep­ing you full for longer. A serv­ing is about 150-200g – not a lot.

6 BRAZIL NUTS This gluten-free nut con­tains high lev­els of se­le­nium, good oils and B vi­ta­mins. It helps lower choles­terol and the risk of di­a­betes, as well as pre­vent anaemia and bone weak­ness. But it’s high in calo­ries, so keep to four to six nuts, twice a week.

7 BLACK BEANS Th­ese legumes are power-packed with sol­u­ble fi­bre, zinc, pro­tein and fo­late for good di­ges­tion, red blood cell pro­duc­tion and daily tis­sue re­pair. Add half to one cup to stews or sal­ads once a week.

8 RED AND BLACK GRAPES Burst­ing with an­tiox­i­dants like vitamin C, resver­a­trol and quercetin, they help pro­tect against heart disease, di­a­betes and can­cer. The skin and seeds have a lot more an­tiox­i­dants, so eat 10 to 15 full grapes three to four times a week.

9 PUR­PLE DRAGON FRUIT More nour­ish­ing than the white-fleshed va­ri­ety, it’s loaded with phy­tonu­tri­ents that re­duce the risk of age-re­lated dis­eases, in­clud­ing heart disease. Eat half a dragon fruit at least twice a week.

10 TURMERIC The spice helps re­duce in­flam­ma­tion, fight in­fec­tion and pro­tect your liver. Add a tea­spoon of it to your dishes at least three to four times a week.

Newspapers in English

Newspapers from Singapore

© PressReader. All rights reserved.