TOP DIET FOODS: TO TRANSFORM YOUR DIET PROGRAM

Many have inquired what diet foods can I take to preserve my health? Diet in recent times has become a much talked about topic, a source of concern as we are living longer. We see a number of diseases on the increase, namely, obesity, diabetes, heart conditions and various forms of cancer on the rise. Gone are the days when these diseases were only found among the aged. Today even the very young are being challenged with these diseases. We can all do something about this, by paying close attention to our diet; as special care to our dietary need is critical to our welfare.

Avocado

Researchers have discovered that the monounsaturated fat found in avocado is excellent for the heart and your general health. Researchers continue to find potential use of avocado in treating diabetes mellitus, cancer and hypertension.

About 75% of an avocado's calories come from fat; avocados have 35% more potassium than bananas. They are rich in B vitamins, as well as vitamin E and vitamin K.  Studies have shown that a high avocado intake lower blood cholesterol levels.

Apples

 "An apple a day keeps the doctor away."  This can never be overstated. Research suggests that apples may reduce the risk of colon cancer, prostate cancer and lung cancer.  Apples contain relatively low amounts of vitamin C, but are a rich source of other antioxidant compounds. The fibre content helps regulate bowel movements. They may also help with the heart by decreasing its cholesterol level.

 Berries

 "Berry" is a term for any small edible fruit. These "berries" are usually juicy, sweet or sour, and do not have a stone or pit, although many seeds may be present. They are a good source of antioxidants. A quick look at this particular berry will cause us to use more of it.

Goji 

Goji berries, like many other berries, have antioxidants. Antioxidants are thought to help prevent cancer and heart disease, among other things. Antioxidants help to fight aging by preventing damage caused to DNA by free radicals. Goji berries also contain a compound that stimulates the pituitary gland, which produces human growth hormone. This hormone may help regulate other hormones and reduce signs of aging. Vitamin A, which is also found in goji berries, may also help to fight aging. Vitamin A also helps protect vision. Some research suggests that goji berries may help to boost brain health and prevent Alzheimer's.

Vegetables

Ensure that these make up at least a third of your diet. Some vegetables can be consumed raw, some may be eaten cooked, while some must be cooked in order to be edible. Recommendation can vary based on age and gender.

Potatoes

The potato contains vitamins and minerals, as well as an assortment of phytochemicals, such as carotenoids and natural phenols. Potato with the skin provides 27 mg of vitamin C, vitamin B6 also trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. The fibre content of a potato with skin (2 g) is equivalent to that of many whole grain breads, pastas, and cereals.

The potato is best known for its carbohydrate content.  The predominant form of this carbohydrate is starch. It provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations, increases satiety, and possibly even reduces fat storage.

Beans

Beans are an important source of protein; major functional and structural component of all cells; very essential for growth and repair. Beans have significant amounts of fibre and soluble fibre. This Soluble fibre can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates, folate, and iron.