Though three foods stand out, some others in the list also deserve mention. Firstly, they offer fantastic health benefits. The other reason is that they are easily available so we might as well know what superb value we are getting from them. Here they are:
Tea (A cup or more each day)
- What we are getting: Favonoids, flouride, no calories.
- A note: Brew at least 3 min. 1 min if you are caffeine-sensitive. Tea-bags seem to offer the same benefits as loose-leaf ones. Instant tea are generally less potent.
Broccoli
- What we are getting: Sulphoraphane, Indoles, Folate, Fiber, Calcium, Vitamin C, Beta-carotene, Lutien/Zeaxanthin, Vitamin K, Vegetable iron.
- Alternatives: Cabbage, Turnip, Cauliflower.
Tomato
- What we are getting: Lycopene, Low in calories, Vitamin C, Alpha- & beta-carotene, Lutien/Zeaxanthin, Phytuene & Phytofluene, Fiber, Potassium, B Vitamin (B6, Niacin, Folate, Thiamine, Pantothenic acid), Chromium, Biotin.
- Alternatives: Red watermelon, pink grapefruit, red-fleshed papaya, strawberry, guava.
- A Note: Tomatoes are fruit, by the way. Eat pizza (yes, pizza) with extra topping of tomato-based sauce smeared BEFORE cooking to pack more lycopene. Use paper towel to soak up extra fats before eating.
Yogurt (2 cups a day)
- What we are getting: Live active cultures, Complete Protein, Calcium, Vitamin B2 (Riboflavin), Vitamin B12, Potassium, Magnesium, Zinc.
Though I listed other foods as alternatives to the main ones, there is no harm (in fact, there is benefit) eating them together with the main foods. You can also use them as rotational ingredients in your menu.
If all the nutrients and phytochemicals sound like Klingon curse-words to you, despair not eathling, because we are going to attempt to demystify them soon.
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