HEALTH /FOOD SPECIAL... EAT, DRINK AND BE HEALTHY

EAT, DRINK AND BE HEALTHY  Cleanse your body with some healthy foods     If you’ve been putting off your New Year resolution to start 2013 on a healthy note, it’s still not too late. One of the best things you can do is to eat foods that are kind to your body — foods that are packed with nutrients, vitamins and minerals that give you everything you need and nothing you don’t. These foods have little waste. The body can use every scrap of them and get down to a session of cellular spring-cleaning. You’d be wise to include them in your diet throughout the year. They’re not just for special occasions... APPLES     There’s a lot of truth in the saying that an apple a day keeps the doctor away. Firstly, they help reduce cholesterol. According to a study, they can lower harmful levels and also, women who eat apples daily lose more weight than those who don’t. This is because of a compound in the fruit that suppresses appetite. Apples strengthen bones through a flavonoid called Phlorizin that prevents osteoporosis. Apples may even help ward off Alzheimer’s. A study found that they protect brain cells from the kind of free-radical damage that can lead to cognitive decline. It’s been found that the Pectin in apples lessens the risk of colon cancer and keeps your digestive tract healthy. PINEAPPLE     Pineapple contains many vitamins and minerals, such as Calcium, Potassium, fibre, Vitamin C and Manganese, a mineral that’s needed for keeping bones healthy and building collagen. Bromelain in pineapples helps to suppress coughs and loosen mucus, so it’s good for cold. Bromelain also helps digestion. Eating a slice of pineapple after a meal will reduce gas, bloating, nausea, constipation and symptoms of irritable bowel syndrome. Eating pineapple can cut down your sweet cravings because of its natural sweetness. PRUNES     Prunes are so good for you that just drinking the juice after you’ve soaked them is a tonic. They have recently been confirmed as being beneficial for the digestive system. Just three prunes is one of your five a day. They’re packed with essential nutrients including potassium, copper and iron, which are all vital for healthy muscles, skin, hair and nails. They have a low GI index, so release energy steadily over a long period and help keep hunger at bay. They’re high in fibre and you’ll avoid being constipated if you eat them every day. BROCCOLI     Broccoli is a great source of calcium for healthy bones and teeth in children. It contains two compounds called lutein and zeaxanthin that are found naturally in the the eye. It helps to keep eyes healthy and resists age-related deterioration. It’s higher in vitamin C than oranges and also very high in vitamins A and K that is needed for blood clotting. TOMATOES     Tomatoes are packed with vitamins A and C and the red colour is lycopene, a powerful disease-fighting antioxidant thought to have anti-cancer properties. It may protect against prostate cancer, pancreas, bowel and breast cancers. They’re good for your heart too — they’re high in fibre as well as potassium and the B vitamin, niacin, known to help lower cholesterol. BLUEBERRIES     They contain lots of antioxidants. The darker the berry, the more antioxidants they contain, so blackberries are good, too. Blueberries can improve eye health — they’re high in compounds called Anthocyanosides that slow down age-related vision loss. They’re a great source of fibre, which encourages a healthy bowel. BEETROOT Beetroot is high in nutrients such as folic acid, manganese, potassium and vitamin C. The folic acid content makes it a good choice for pregnant women. In its uncooked state, beetroot contains a compound called betaine, which counteracts inflammation in the body. The phytonutrients and proanthocyanidins that gives beetroot its rich purplish-red hue have potent anti-cancer capabilities. The vegetable is also easy on the liver — one of the most overworked organs, with over 500 functions including clearing out waste, removing excess hormones, and metabolising fat. PORRIDGE It’s the perfect way to start the day. Porridge helps to lower your cholesterol because of its soluble fibre. This latches on to cholesterol and regulates the levels of fat in the blood, lessening the risk of heart disease if you eat it regularly. The slow, energyreleasing properties of porridge oats also keep your blood sugar levels steady. This is a big positive thing for dieters as you will probably still feel full right up to lunchtime. If you find porridge a little bland, add other ingredients to make it tastier and healthier, such as chopped fruits or a handful of nuts. The best bit is that it’s cheap and simple to p re p a re. Perfect if you’re busy at home with children or at work. WATERCRESS     As with all dark green leafy veggies, watercress is packed with goodness. It’s full of iron, fending off irond e f i c i e n cy anaemia. It also has vitamin C, which helps to absorb iron. Also, your eyes will thank you as you age because watercress contains lutein and zeaxanthin, two powerful antioxidants found in broccoli and thought to lower the risk of cataracts and age-related macular degeneration — a common cause for blindness. It is packed with bone-friendly nutrients such as calcium, magnesium, manganese and vitamins A, C and K. Watercress has plenty of vitamin B6, which helps the body create antibodies. It’s high in glucosinolates — compounds that can have an anti-cancer effect. Daily Mirror PAPAYA     It’s a great source of three powerful antioxidant vitamins: A, C and E. Papayas are also full of fibre, which can help moderate cholesterol levels. They contain enzymes such as papain and chymopapain, which are anti-inflammatory. Papaya is also rich in lycopene, which could reduce a man’s risk of developing prostate cancer. BT130116