Love Food Editors - 100 Best Health Foods

This digital edition first published in 2016

Love Food is an imprint of Parragon Books Ltd

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Copyright Parragon Books Ltd 2009

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ISBN: 978-1-4748-4017-0

Created and produced by Ivy Contract

Consultant: Judith Wills

New photography by Clive Streeter

Notes for the Reader

This book uses imperial, metric, and US cup measurements. Follow the same units of measurement throughout; do not mix imperial and metric. All spoon measurements are level: teaspoons are assumed to be 5 ml, and tablespoons are assumed to be 15 ml. Unless otherwise stated, milk is assumed to be whole, eggs and individual vegetables, such as potatoes, are medium, and pepper is freshly ground black pepper.

The times given are an approximate guide only. Preparation times differ according to the techniques used by different people and the cooking times may also vary from those given as a result of the type of oven used. Optional ingredients, variations, or serving suggestions have not been included in the calculations.

Recipes using raw or very lightly cooked eggs should be avoided by infants, the elderly, pregnant women, convalescents, and anyone with a chronic condition. Pregnant and breastfeeding women are advised to avoid eating peanuts and peanut products, smoked or cured meats and fish, and unpasteurized dairy products. People with nut allergies should be aware that some of the store-bought ingredients used in the recipes in this book may contain nuts. Always check the packaging before use.

INTRODUCTION

We all want to eat welland 100 Best Health Foods is the book for everyone who wants to know which foods really are the healthiest in the world and why.

Today most of us understand the importance of providing good, healthy meals for ourselves and our families. Healthy eating helps our children grow and thrive, developing strong bodies. Health foods can boost our own immune system and offer protection from cancers, diabetes, and cardiovascular disease. Most noticeably, a good diet helps our bodies run smoothly throughout the dayit improves our brain function, increases our energy levels, and helps us relax and sleep well.

What is a health food?

With a constant stream of conflicting information, sometimes it can be hard to know what foods really do form a healthy diet. This book examines foods that have a proven track record in enhancing health or offering protection from diseases. For each of the foods, the positive health benefits have been well-established and confirmed in trials across the world over a period of years.

Our definition of a health food is one that has a higher-than-average content of the important, and sometimes hard to get, vitamins and minerals, or an equally good range of the plant chemicals and other recently discovered nutrient-like compounds that studies have shown to have major health impacts. These will often be foods that rate high on the ORAC (Oxygen Radical Absorbance Capacity) scalea scale measuring the antioxidant ability of plant foods to neutralize free radicals and help prevent diseases. Health foods should also be low in or void of salt, sugar, saturated, and trans fats, which are frequently linked with a higher risk of ill health and disease.

The importance of a varied diet

A list of only one hundred foods cannot be definitive and there are many more foods that are healthy and nutritious in their own right, but didnt quite make this list. If your own favorite vegetable, fruit, grain, or other food isnt listed, that doesnt mean it wont add positive nutrition to your overall diet.

A healthy diet for most people is one that includes 57 portions of vegetables and fruits a day (a good balance is 34 vegetables and 23 fruits, 23 portions of whole grains such as whole grain barley, brown rice, and oats, and 23 portions of lean protein such as skinless chicken, lowfat plain yogurt, lentils, or crab. Your diet should also include regular amounts of oily fish, nuts and seeds, plant oils, herbs, and spices.

Remember, no one food can make you healthy on its ownaim instead for a varied and balanced diet. This means trying to include many of the foods in this book into your diet on a regular basis, and varying your choices daily. The diverse set of recipes included in this book offers ways to combine several foods featured and provide a wide range of meals with ideas you can enjoy throughout the dayfrom breakfast to dessert.

The information in 100 Best Health Foods will help you build your own perfect diet and, just as importantly, you will enjoy learning more about the wonderful world of healthy, natural foods.

FRUITS

Rich in vitamin C, antioxidants, and fiber, fruits offer a wide range of health benefits. They are also a great source of energy. Fruits can be added to almost any meal or eaten as a healthy snack throughout the day.

V Suitable for vegetarians

D Ideal for dieters

P Suitable for pregnancy

C Suitable for children over 5 years

Q Quick to prepare and cook

APPLES

In recent years, scientific evidence has shown that the old proverb, An apple a day keeps the doctor away, may be correct.

Although apples dont, with the exception of potassium, contain any particular vitamin or mineral, they do contain high levels of various plant chemicals, including the flavonoid quercetin, which has anticancer and anti-inflammatory action. They are also a valuable source of pectin, a soluble fiber that can help lower bad cholesterol and help prevent colon cancer. Research has found that adults who eat apples have smaller waistlines, less abdominal fat, and lower blood pressure than those who dontapples may also prevent asthma in children. Apples are also virtually fat-free.

• Rich in flavonoids for healthy heart and lungs.
• Ideal snack for dieters as they are low in calories, low on the glycemic index (GI), and can keep hunger at bay.
• Fiber content is rich in pectin, which can improve the blood lipids profile and reduce bad cholesterol.
• A good source of potassium, which can prevent fluid retention.

Practical tips:

Dont keep your apples in a light, hot room as they will rapidly lose their vitamin C content. Instead, keep them in a plastic bag with air holes in the refrigerator, or in a cool, dark cupboard. Try to eat the skin as it contains up to five times as many plant chemicals as the flesh. When preparing apples, put the cut slices into a bowl of water with 12 tablespoons of lemon juice to prevent browning.