Superfoods
Blueberries
Blueberries are packed with potent antioxidants and taste fantastic.
- Studies have shown they can strengthen your blood brain barrier (which is good) [1], provide some protection from cancer[2] and keep your blood vessels strong.
- Add them to your breakfast cereal, pop them in a packed lunch or mix with a low fat yoghurt for dessert.
Omega 3
There are lots of good reasons to enjoy foods rich in Omega 3[3]
- Studies have shown Omega 3s help to improve quality of life, slow disease progression and may reduce relapses in people with multiple sclerosis.[4]
- Studies have shown consuming omega 3s decreases the risk in developing breast, prostate and colon cancers.[5]
- Omega 3s also help to keep blood thin, lower cholesterol and act as an anti-inflammatory.
Enjoy salmon on mash or with a salad, sardines on toast, flaxseed oil with your morning cereal, and loads of leafy greens.
Broccoli
When broccoli is lightly steamed it is delicious. Just don't over cook it as the nutrients are reduced and it tastes awful.
- Broccoli is one of the richest sources of the antioxidant - sulforaphane. Sulforaphane enhances the body’s ability to flush out toxic substances associated with the development of cancers[6] Sulforaphane also has antibiotic properties, notably against helicobacter pylori and is a rich source of folate.
- You might like trying your broccoli lightly steamed and sprinkled with sesame seeds.
Garlic
It would appear people either love or hate garlic, but there are some fabulous reasons to love it.
- Garlic and onions can slow the development of cancer and help to prevent cancer growth.[7]
- Garlic helps to lower cholesterol and prevent colds.
- Garlic is a good source of the antioxidant allicin, and the compounds diallyl sulphide (DAS) and diallyl disulfide (DADS). Freshly crushed garlic is the best source of these.
Pomegranate
Pomegranate looks amazing and has been a revered fruit in Spain for centuries. The ruby red seeds have been used for medicinal purposes for hundreds of years.
- This Middle Eastern fruit is claimed to be effective against heart disease[8], high blood pressure, inflammation and some cancers, including prostate cancer[9].
- You can drink the juice and add the seeds to salads or enjoy straight from the fruit.
Wheatgrass
Wheatgrass has a very high nutrient content.
- It is anti-inflammatory, builds red blood cells[10], may soothe an inflamed colon[11] and improves circulation.
- You can add it to veggie juices or , if you are brave, drink it straight!
Citrus fruits
Citrus fruits contain significant amounts of polyphenols called flavanones.
- Polyphenols and terpenes have anti cancer actions[12].
- Hesperidin is a flavanone which protects capillary blood vessels by strengthening and toning them.
Grapes
Grapes are a super snack food.
- Grapes have a compound in them called resveratrol which has anti-cancer activity.
- Resveratrol inhibits all three stages necessary for the development of cancer: initiation, promotion and progression.
Quinoa
Quinoa was a favourite food of the Aztecs, for good reasons.
- Quinoa is one of the only plant sources which contains all 12 essential amino acids - i.e. it is a complete protein.
- It does not have any gluten in it.
- It is well tolerated as it is a seed not a grain.
- It's great to use as a salad, or flaked as a porridge..
Green tea
It's worth taking the time to enjoy a good quality cup of green tea. You could make it a daily ritual and enjoy the fact that it has health benefits too.
- Green tea contains large amounts of catechins, compounds that have many anti-cancer and anti-inflammatory properties.[13] [14] [15] [16]
- Green tea does contain caffeine and can speed up metabolism, it can also keep you awake at night if you drink too much close to going to bed.
Turmeric
Turmeric is a wonderful spice which has been used in India for thousands of years.
- Turmeric has wonderful anti-cancer and anti-inflammatory properties[17].
- Learn how to make a wonderful curry or dhal and make it a regular part of your menu planning.
Seaweeds
Seaweeds have been a part of the Japanese diet for thousands of years. They are the macro-algae of the ocean.
- These super foods have a wonderful supply of vitamins and minerals and are high in protein.
- Enjoy seaweeds as a side dish with Japanese food or as a nori roll.
Note:
Keep your G.P. and Neurologist informed of dietary changes so that any interactions with medications can be discussed.
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