NUTS
Okay, we can’t deny the sky-high calorie count found in a small handful of nuts. However, it is 170 calories wisely spent if you want to lower the risk of heart disease and support the body’s circulation system. Ironically, evidence also suggests regular nut-eaters are a little thinner than those who don’t indulge because a small amount of nuts satisfies hunger and sends snacking packing. Nuts are jam-packed with healthy monounsaturated fats which don’t raise blood cholesterol. Almonds, macadamias and cashews are especially dense in nutrients such as magnesium and potassium, but keep them unroasted and unsalted to tap into their raw potency. Experts advise eating a variety of nuts for a diverse selection of nutritious goodies.
BUTTER
Perhaps it’s about time we gave butter the credit it deserves. Unlike margarine, butter is almost completely unprocessed and bursting with essential naturally formed nutrients which help keep our system in top shape. On one hand, there’s no shying away from the two cholesterol-raising agents found in the spread but to its credit, butter contains a valuable source of easily absorbed vitamin A and fat-soluble vitamins E, K, and D. Butter is also rich in the powerful antioxidant selenium to protect our cell’s against free radicals which are linked to cancer and heart disease. Organic butter also has especially high levels of conjugated linoleic acid which delivers first-class protection against cancer.
ALCOHOL
It sounds almost too good to be true but last week boffins revealed more evidence which suggests a drink a day helps lower the risk of cardiovascular disease and can even help you live longer. Moderate drinking of red wine (one to two units per day) can stop people from developing colds and also lowers the risk of heart disease. What’s more, a pint of Guinness a day might work as well as an aspirin to prevent heart clots. The black stuff’s high antioxidant compounds are believed to slow down the deposit of bad cholesterol on the artery walls. In the not so distant past, post-op patients and blood donors in England were given the drink as replenishment because of its high iron content.
CHEESE
Rest assured – cheese isn’t a complete nutritional nightmare. In fact, like butter, this natural food is a clean and excellent source of vitamins. It’s also a goldmine for calcium which keeps bones and teeth in great condition and protects against osteoporosis, which destroys bone density. Eating cheddar after finishing a meal is believed to help prevent tooth decay. Cheese increases the amount of saliva in the mouth which neutralises acid while its high calcium content may replace minerals in the tooth enamel. Research also suggests a matchbox size portion of organic cheese can provide up to 88% of the recommended daily intake of Omega-3 fatty acids which are essential for good health and to protect against disease.
CHOCOLATE
Blimey, the image upgrade of our ‘anti-health food heroes’ just keeps getting better. Remarkably, evidence says eating the correct amount dark chocolate could help control diabetes and blood pressure. Not only is it choc-a-bloc with nutritional goodies such as magnesium and polyphenols but also contains an antioxidant called flavanol which can help neutralise the cell damaging effects of free radicals. It’s believed the flavanols found in dark chocolate have the capacity to absorb oxygen in the body at 10 times that of spinach, weight for weight. For maximum benefits choose a small portion of dark chocolate for its high cocoa and lower sugar content compared to milk and white varieties.
ICE-CREAM
You can’t beat the lip-smacking taste of a 99 to hit the spot on a sunny day. But ice-cream doesn't just taste good – it could be a factor in maintaining a healthy diet as well. A study involving a panel of European nutritionists found 83% agreed treats such as ice-cream add variety and enjoyment to a diet. As a result, this makes you more likely to stick to a healthy eating plan rather than a strict regime which bans all goodies off the menu. The same study also concluded ice-cream is a good source of protein which is vital for cell’s to function. Its high calcium and phospherous content is also the business for healthy bones and teeth.
RED MEAT
Poor old read meat has had a bad rap in recent years, being linked to weight-gain, high cholesterol and other health related problems. However, there’s two sides to every story and red meat does have a good side to it. To start with, it’s a top source of protein, micronutrients and energy, plus over the last 20 years, its fat content has been cut by a third. Not only can red meat help increase the absorption of iron from vegetables and cereals when eaten in the same meal but it pays for itself in the nutrition stakes as well. Anaemia is the most common nutritional deficiency in the UK, but meat is a treasure of easily absorbed iron which can help avoid this condition. The key is to get shop smart and opt for low-fat cuts which are grilled or dry-fried to keep saturated fat levels to a minimum.
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