Nutrition and Papaya
While we enjoy papaya for its deliciously sweet taste, and soft, buttery consistency, it also has many nutritional health benefits. Papayas are rich sources of antioxidant nutrients, carotenes, vitamin C, folate, potassium, magnesium, and fiber. Together, these nutrients promote the health of the cardiovascular system and also provide added protection against colon cancer. Combine the refreshing taste with its health benefits and the fact that it is low in calories, and you have a powerful fruit.
- This fruit contains papain, an enzyme that helps digest proteins. This enzyme is especially concentrated in the fruit when it is unripe.
- Papaya is an excellent source of vitamin C. It is a very good source of folate and potassium. In addition, it is a good source of dietary fiber, vitamin E, vitamin A and vitamin K.
- Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease, and to lower high cholesterol levels.
- Papaya’s nutrients, folate, vitamin C, beta-carotene, and vitamin E have been shown to be helpful in the prevention of colon cancer. And its fiber is able to bind to cancer-causing toxins in the colon and keep them away from the healthy colon cells.
- Papaya contains several unique protein-digesting enzymes which have been shown to help lower inflammation and to improve healing from burns. In addition, the antioxidant nutrients found in papaya, including vitamin C, vitamin E, and beta-carotene, are also very good at reducing inflammation.
- Vitamin C and vitamin A, which is made in the body from the beta-carotene in papaya, are both needed for the proper function of a healthy immune system.
- Studies indicate that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration, the primary cause of vision loss in older adults.
- If you are a smoker, or if you are frequently exposed to secondhand smoke, a common carcinogen in cigarette smoke induces vitamin A deficiency. Making vitamin A-rich foods, such as papaya, can help counter this effect and greatly reduce emphysema.
- Men who enjoy lycopene-rich fruits and vegetables such as tomatoes, apricots, pink grapefruit, watermelon, papaya, and guava are 82% less likely to have prostate cancer.
Nutrition and Acai
This exotic berry from the Amazon has been named one of the most powerful foods in the world. Acai (pronounced ah-sigh-ee) contains a remarkable concentration of antioxidants, amino acids, and essential fatty acids. Acai tastes like a vibrant blend of berries and chocolate. It is a good source of vitamins, minerals, fiber, protein, Omega-3, Omega 6, and Omega 9 fatty acids. It is also rich in copper, potassium, and unusually high in manganese. It truly is a super food.
- It’s considered one of nature’s best offerings to combat premature aging thanks to its high monounsaturated oleic acid content.
- This berry has ten times more antioxidants than red grapes, twice that of blueberries, and 10 to 30 times the anthocyanins of red wine.
- A synergy of monounsaturated fats, dietary fiber, and phytosterols to help promote cardiovascular and digestive health.
- An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.
- The acai berry is very rich in healthy omega fats. Nearly 50% of the Acai berry is fat – with 74% of the fat coming from healthy unsaturated fats such as Omega 3, Omega 6, and Omega 9.
- Amino acids are the building blocks of protein and nineteen different amino acids have been identified in acai.
- Three plant sterols (photosterols) have been identified in acai, which have been shown to have numerous health benefits for maintaining healthy heart and digestive function.
- Vitamins A, B1, B2, B3, C and E are all present in acai, along with potassium, calcium, magnesium, copper and zinc.
- The fiber in acai is beneficial to the body in so many ways. It can help in weight loss efforts, lower cholesterol, lower glucose levels, reduce the possibility of colorectal cancer, prevent hemorrhoids, and help maintain a healthy digestive system.
- Acai contains the highest concentration of antioxidants as compared to other foods. Using a reliable measurement for evaluating the antioxidant content of certain foods, the acai berry measures 610, while the next are Cranberry and Blueberry measuring 94 and 92.
Nutrition and Pumpkin
The pumpkin is not just a decorative gourd, but also one of the most nutritionally valuable foods known to man. Pumpkin is actually a fruit, and like melons, is a member of the gourd family. It’s inexpensive, available year round in canned form, incredibly easy to incorporate into recipes, high in fiber, and low in calories. Pumpkin packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. The key nutrient that boosts pumpkin to the top of the SuperFoods list is the synergistic combination of carotenoids. Pumpkin contains one of the richest supplies of bioavailable carotenoids known. All in all, pumpkin is a real nutrition superstar.
- The bright orange color of pumpkin is signifies that pumpkin is loaded with an important antioxidant, beta-carotene. Foods rich in carotenoids have been linked to a host of health-promoting activities, and have been shown to decrease the risk of various cancers, including lung, colon, bladder, cervical, breast, and skin.
- Carotenoids have also shown great promise in their ability to lower rates of heart disease.
- Carotenoids, like many nutrients, work best as a team. The two carotenoids that are richly present in pumpkin, betacarotene and alphacarotene, are particularly potent phytonutrients.
- When derived from whole foods like pumpkin, the carotenoids are major players in the fight against disease. It prevents the oxidation of cholesterol which can build up in blood vessel walls and contribute to the risk of heart attack and stroke. Extra beta-carotene in the diet may help to prevent the progression of atherosclerosis and heart disease.
- Beta-carotene along with other carotenoids may also prove to be helpful in preventing the free radical-caused complications of long-term diabetes and the increased risk for cardiovascular disease associated with this common illness.
- Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals.
- The bounty of alpha-carotene in pumpkin makes it a real nutrition standout. The exciting news about alpha-carotene is that its presence in the body along with other key nutrients is reportedly inversely related to biological aging. In other words, the more alpha-carotene you eat, the slower your body shows signs of age.
- Lutein and zeaxanthin are important compounds found in pumpkin that help neutralize the free radicals that can damage the lenses in your eyes. This can help prevent macular degeneration and cataracts as you get older.
- Pumpkins contain many vitamins and nutrients including calcium, iron, magnesium, potassium, zinc, selenium, niacin, folate, and vitamins A, C, and E. Pumpkin is also a terrific source of fiber.
- One of the best features of pumpkin is that it’s readily available all year long. And, canned pumpkin puree is one of those foods that is actually more nutritious than fresh.
- Beta-carotene, found in pumpkin, is also an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes.
- The presence of zinc in pumpkins boosts the immune system and also improves the bone density.
- Pumpkin Seeds are also loaded with minerals. They promote overall prostate health, have been found to be effective against depression, serve as a natural protector against osteoporosis, reduce inflammation, and to reduce the levels of LDL cholesterol.
Nutrition and Spinach
Known in the nutrition world as a ‘power’ food, spinach is packed to the brim with essential nutrients that play a crucial role in our health. It is a good source of Niacin, Zinc, Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper, and Manganese. Calorie for calorie, leafy green vegetables like spinach provide more nutrients than any other food.
- The nutrients found in spinach play a crucial role in our bodies health – maintaining bone structure, preventing neural tube defects, assisting in red blood cell production, regulating our heartbeat, fighting free radicals, and nourishing good eyesight.
- Spinach is good for you because it contains one of nature’s best sources of folate, which helps prevent heart disease, dementia, colon cancer (the third most common cause of cancer in women), vision loss, birth defects, and protects skin and bones.
- Lutein, protects against eye diseases such as age-related macular degeneration, and cataract, is found in green vegetables, especially spinach.
- One of the most exciting new findings is that lutein helps protect your skin from the damaging effects of sun exposure. It appears that lutein protects the fats in the top layer of skin, preventing dehydration, roughness, and possibly even wrinkles over time.
- Spinach is an excellent source of bone-building nutrients including vitamin K, calcium, and magnesium.
- Spinach is low in saturated fat, and very low in cholesterol. One downside is this food is high in sodium.
- Eating about three cups of raw spinach offers roughly the same nutritional value as one cup of cooked spinach. So, while spinach makes a great addition to cold salads and sandwiches, enjoying your spinach hot packs a better nutritional punch.
- Although spinach is in fact a good source of both calcium and iron, it’s important to note that certain compounds found within spinach block the absorption of these two minerals. If you’re a vegetarian and are looking to get both of these minerals from non-animal sources, this could potentially pose a problem. However, this is easily remedied by pairing spinach with a food high in vitamin C to aid the absorption of the calcium and iron.
- Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents.
- A carotenoid found in spinach and other green leafy vegetables fights human prostate cancer two different ways. The carotenoid not only induces prostate cancer cells to self-destruct, but is converted in the intestines into additional compounds, which put prostate cancer cells into a state of stasis, thus preventing their replication.
- Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free.
It’s Good To Share
Good To Share is an interactive website where parents and children can learn together about flu prevention. There are videos, links to other informative sites, downloadable pdfs, and a guest appearance from Elmo. It is a website that has answers to many of the questions that parents and children have about the flu. What is the flu? How to recognize the flu? What are the differences between a cold and the flu? And when it’s good not to share? As a parent, your children’s health is your number one priority. GoodToShare.com is a great family tool to be informed of vaccinations, flu trends, and flu prevention.
Nutrition and Salmon
Salmon is a highly nutritious food. It’s high in protein, and rich in Omega-3 fatty acids (the good fats). But it also provides the full daily requirement of Vitamin D (one of the few foods that can make this claim), as well as over half of the necessary B12, niacin, and selenium, and is an excellent source of B6, and magnesium. Salmon is a high-protein, low in sodium meal that is important for kids and adults alike, since omega-3s help protect against heart disease, promote healthy skin and joints, and are essential to proper neurological development in unborn babies and young children. The sheer number of advantages and good benefits which come from a steady diet of salmon is remarkable, and experiencing them only involves a few minor changes to your diet.
- Salmon provides higher levels of Omega-3 fatty acids than most other fish sources.
- Omega-3s help lock moisture into skin cells, encouraging the production of strong collagen and elastin fibers, which aid in youthful looking skin, and help reduce skin blemishes.
- Along with strengthening skin cells, Omega-3s can help maintain healthy joints by reducing inflammation and limiting joint pain.
- Numerous reports show that Omega-3 fatty acids reduce inflammation and joint pain.
- Required throughout pregnancy, Omega-3 fatty acids are critical for proper brain, eye and nervous system development in the developing fetus.
- Another benefit of omega-3s anti-inflammatory effects may be their ability to protect our skin against sunburn, and possibly, skin cancer.
- While high in essential fatty-acids, salmon is low in “bad” fats, or saturated fats. Salmon has approximately a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken.
- Compared to hamburger, steak, and pork loin, salmon contains 20 percent more protein.
- This low-fat, high protein food source is also low in calories. One serving of salmon contains less calories than both beef or chicken, as well as many other fish.
- In addition to essential amino acids, high-quality proteins help maintain an active metabolism, which plays an integral role in weight loss.
