Foods
Orange juice may protect against bad effects of high fat meals
Flavonoids from orange juice may neutralise the detrimental effects of consuming a high-fat, high-carbohydrate meal, says a new study from the US.
The antioxidants were found to exert antioxidant activity and reduce the increase in inflammatory markers produced after consuming a fast-food-type meal. The apparent benefits of the orange juice seem to be due to the high content of the flavonoids naringenin and hesperidin.
These issues of inflammation following a meal are important because the resultant high glucose and high triglycerides are known to be related to the development of cardiovascular events.
Previous studies have reported that naringenin may prevent cholesterol increases, and changes in insulin sensitivity and glucose metabolism linked to metabolic syndrome (Diabetes, 2009, Vol. 58, pp. 2198-2210). Other studies focussing on hesperidin have also reported potential cardiovascular and neurological benefits.
The Buffalo-based researchers recruited 30 healthy men and women with a normal body weight and aged between 20 and 40 to participate in their study. The participants were randomly assigned to one of three groups, all of whom consumed a high-fat, high-calorie breakfast (900 kcal) following an overnight fast.
One group consumed water, the second group consumed "not-from-concentrate" orange juice, while the third group received a glucose drink.
Analysis of blood samples showed that the level of oxygen free radicals increased in all groups, but the increase was significantly less when orange juice was consumed with the meal.
Specifically, levels increased by 62 and 63 per cent following consumption of water and the glucose drink, respectively, and by 47 per cent following co-consumption of the orange juice.
This is another example where consuming antioxidant packed foods with potentially inflammatory or unheatlhy foods can help negate the impact.
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Blueberries for intestinal health
I'm a big fan of blueberries (and all berries, for that matter). They're delicious and pack a powerful antioxidant punch:………… you would have to eat five servings of peas, carrots, apples, squash or broccoli to get the antioxidants contained in one half cup of blueberries. Anthocyanins, the pigments that make blueberries blue, are the antioxidant compounds responsible for their health benefits
These delicious berries are also a good source of fiber - a half-cup serving gives you almost three grams. In tests pitting blueberry husks against rye bran or oat bran, the blueberry fiber showed the most benefit for intestinal health.
New research shows that blueberry fiber is extremely healthy for your gut and can alleviate and protect against intestinal inflammations, such as ulcerative colitis.
The protective effect is even better if the blueberries are eaten together with probiotics. The combination of blueberries and probiotics reduced inflammation-inducing bacteria in the intestine at the same time as the number of health-promoting lactobacilla increased.
Blueberries contain both soluble and insoluble fiber, and are known to help relieve both diarrhea and constipation. In addition, they’re rich in the soluble fiber pectin, which helps to lower cholesterol
Fresh, frozen and dried blueberries are all equally beneficial and heating or cooking blueberries won't affect the amount or quality of antioxidants they contain.
Whether you cook them or not, when choosing blueberries, I would urge you to opt for organic ones even though they're more expensive than conventionally grown ones. (But the prices are going down).
Blueberries are great for Candida sufferers too who are on a restricted diet. They are actually low in sugar so can be eaten without too much problem and they also encourage the growth of good gut bacteria.
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Keep yourself healthy on a budget
Stay seasonal - In-season produce is thought by some to better retain its nutritional value. It also has to travel less distance, meaning it’s typically cheaper.
Frozen Berries - As well as being a great source of essential nutrients, berries amp up your antioxidant levels. That said, they can be pretty pricey. Save your coin by buying several berry punnets on special and freezing them. Alternately, buy bulk berries from the frozen food section – these are delicious blended with milk, honey, low-fat yoghurt and LSA mix (linseed, sunflower seeds, almonds) for a healthy morning smoothie.
Lean and bean - Lentils, chickpeas and other pulses are a top way to make meals go further for less. Add lentils to rice, or toss a cup of chickpeas through your favourite salad. Their canned varieties keep for a lifetime (well, not quite) and are low-GI – so a good source of sustained energy.
Home grown fruits, vegetables and herbs - A great way to save on your grocery bills and boost your intake of nutrient-rich plant foods is to start your own vegie garden. The vegetables and herbs are loaded with antioxidants, vitamins, minerals and other enzymes, while the gardening will increase your activity levels. It’s satisfying to cook foods you have grown yourself, and comforting to be in control of the amount of chemicals used on them (if any). Even if you don’t have space for a garden, you can still enjoy fresh herbs grown in a pot, or check out if there are any farmers markets or shared gardens in your area.