Earlier this year I wrote in this blog site:
The problem is that the typical American diet has 20 omega-6s to 1 omega-3s. The 3s come from eicosapentaenic acid (EPA) and docosahexanoic acid (DHA), found in cold water fish. 12 ounces of this type of fish/week provides half the required omega-3s. But who eats that much fish and who wants to count omegas?
In any case, forget what I previously said about the possible danger of nuts. They are now said to be good for lowering your risk of heart disease. Here is a useful table:
According to one health article, almonds, cashews and pistachios are best, and macadamias the worst, for they have too much fats and not enough protein. But some things in life are worth eating because of something called taste. Another article had macadamia nuts better than brazil, hazel and peanuts.
Reader's Digest had walnuts as #1, almonds #2, pistachios #3, macadamias #4 and cashews #5. This one went on to recommend eating macadamia nuts every day. And, yes, you can buy spam flavored macadamia nuts.
Yesterday yet another article indicated that more fruits and vegetables increased your longevity, reduced dementia, prevented cancer and reduced heart attacks. Both contain fiber, antioxidants, potassium, flavonoids and so much more.
- berries: the more you eat, the longer you live, and cranberries are particularly recommended
- pomegranates: contains punicalagin, great antioxidant for your heart and blood vessels
- apples: green apples are recommended over reds, something to do with less sugar
- guava: lowers risk of cancer and the best fruit for diabetics, plus the B vitamins aid your quality of life as you age
- papaya: lessens colon cancer and aids digestion
- grapefruit good for preventing kidney stones and prostate cancer, cleanses your liver, good for gum health and reverses smoking damage to your lungs, but watch out about interfering with some pills you take
- kiwi: restores alkaline balance and prevents blood clotting in your vessels and veins
- cantaloupe: boosts immune system, aids for healthier skin and lessens stress
- kale (1392): Vitamins K and C
- spinach (968): Vitamins K and C plus potassium
- carrots (399): Vitamin K
- broccoli (392): Vitamins C and K
- brussels sprouts (247):
- peas (173): iron (muscle) and folate
- tomatoes (136): Vitamins A and C, vision, immunity
- asparagus (134): energy booster
- green bell pepper (113): Vitamin C
- avocado (75): Vitamin K, omega-6 fatty acid
- help increase the bioavailability of lycopene, making carotenoids effective
- has significant amounts of quercetin and anthocyanin, key flavonoids for your health (but they are mostly in the outer layers)
- okylipins make omega-3 fatty acids in your body to manage cholesterol and maintain blood levels
- high content of polyphenol (another flavonoid), the most prominent anti-oxidant you consume
- lowers risk of colorectal, laryngeal and ovarian cancers
Read this HuffPo. Imagine Italian food and kimchi without garlic.