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Star Quality foods to enhance Good Health

Posted by forestwood on September 13, 2010 at 12:11 AM

Taken from Karen Fischer's ( Australian nutritionist and dietician) book called Don't tell them it is healthy...

sound advice on easily improving one's diet and especially good for growing children.



Almonds

Strongly alkalinising and contain Protein, folic acid, minerals ( calcium, magnesium potassium and zinc)

Recommended: one handful as a snack for children over four.

 

Apples

we all love them and know that "an apple a day keeps the Doctor away!"

 

Fabulous source of fibre which soothes the intestines and promotes good bowel flora needed for proper digestion and the manufacturing of B group vitamins.

Contain the antioxidant quercetin and minerals potassium and silicon.

 

For a child with diarrhoea: Reduce their symptoms with one grated apple ( let it brown slightly), mixed with half a teaspoon of carob powder ( see a Doctor if symptoms don't quickly improve)

 

Apricots

mildly alkalinising...

contain a mega source of beta carotene which can reduce the risk of cancer

contain B- group vitamins, Vitamin c, calcium, magnesium, potassium. Fresh are better than the tinned variety. Dried Apricots contain preservatives as to do all dried foods, so if your child is sensitive to additives or has eczema, asthma or hyperactivity, it is best to avoid these. You can get preservative free dried apricots from health food stores or supermarkets' health food aisle.

 

Avocado

mildly alkalinising

Rich in monounsaturated fatty acids, potassium, Vitamins A,B6, B3, C folic acid puls copper magnesium, iron, amino acids and antioxidants.

A healthy alternative to butter and margarine spread.

 

Keep two halve together and wrap in wet paper towel and cling wrap to maintain freshness and avoid the browning that will otherwise happen.

Bananas

Rich in potassium and mildly alkalinising.

Fibre B6, magnesium and copper

 

Basmati Rice or Brown Rice

Only mildly acidifying

Contains fibre, B group vitamins, magnesium, copper, potassium, and calcium

Basmati rice has Low GI offering sustained energy

 

Beans (green)

Strongly alkalinising. Half a cup contains 1 g of fibre. Also have beta carotene, potassium, iron and calcium.

Berries

Great boost for the immune system: as they can detoxify contaminants, and pollutants and reduce inflammation. The darker the berry, the more antioxidants it has.

Raspberries contain B group vitamins, C, calcium, iron, magnesium and potassium. Strawberries are rich in Vit C.

 

Carrots

Great quantities of beta carotene.  which is involved in skin maintenance and if consumed regularly dietary beta carotene can enhance the skin's ability to protect itself against uv radiation. Has an anti ageing effect.

Alkalinising and contain b group vitamins, Vit C, calcium and potassium.

Cinnamon

Contains calcium and potassium and has been shown to improve blood glucose levels, slow absorption of carbohydrates and is used in India to treat diabetes. Has a lasting effect so it does not need to be consumed every day, only every 2-3 days.

 

Other spices auch as nutmeg, bay leaf, allspice, garlic, ginger, and basil and oregano can all reduce type 2 diabetes even in small amounts.

Cruciferous Vegetables

Brussel sprouts Broccoli cauliflower, cabbage etc are

Stongly alkalinising. Anti cancer effects especially in the lung and colon. Also enhances liver detoxification in eliminating pesticides, antibiotics and toxic heavy metals such as lead.

 

Dark Green Leafy Vegetables

Silverbeet, spinach, beet green and watercress. Chines greens kale and baby spinach are the most alkalinising of all the vegetables and the calcium in kale and watercress is easy for the body to absorb. Contains fibre, cancer protective phytochemicals, calcium and potassium as well as Vitamins A, B, C, and folic acid.

 

Fish

Brain food: Omega 3  and iodine

Found in Salmon, sardine/pilchard, especially fresh Australian sardine, mackerel, mullet, oero, trumpeter, blue eye, tuna, dory, threadfin emperor, bream, trout, flathead, pike, tailor, herring, moon fish, hake, and halibut.

Children who don't eat fish can have salmon and tuna oil supplements which will give them omega 3. Oysters, prawns, scallops and squid contain minor amounts of omega 3.

 

 

Avoid having the following types of fish more than once a fortnight ( due to mercury levels) :

Shark, Snapper, swordfish, roughy, marlin, king mackerel, perch, barrmundi, gemfish, and southern blue fin tuna ( tinned tuna is ok )

Grapes

B group vitamins, Vit C an beta carotene. calcium and potassium and iron.

Honey

Antibiotic effect and tranquilising properties.  Better than cough syrup for a night time cough.

Contains chromium and has a strong antioxidant effect.

Lecithin Granules

 

Lecithin makes fat become water soluble, which enhances digestion of good fats and allows for the safe removal of excess saturated fats and cholesterol from the body. Supplies choline, needed for healthy brain neurotransmitters and good liver function.

Found naturally in liver soybean, eggs and beef.

Linseeds

a.k.a. flaxseeds

anti-inflammatory alkalinishing and 50 % omega 3 essential fatty acids. Have omega 6 phytochemicals, slica, mucilage, oleic acid, protein Vit E and fibre and are a potent bowel cleanser. Mix with porridge or smoothies. Need to drink additional water with them.

 

Oats

Traditional and the original. Rich in phenolics and they protect against heart disease. Anti inflammatory, beneficial for all skin problems, and they have an antioxidant effect. Have a slow energy release so are a fabulous brain food. Add berries of fruit with Vit C to enhance their health effect.

Pepitas

Green pumpkin seeds that are rich in zinc and vital for skin health and balanced hormones. Add to salads, porridge or breakfast cereal.

 

Raisins

mild alkalinising effect. Contain calcium and potassium, B group vitamins, magnesium, copper and iron. Sultanas are a type of raisin.

 

Seaweed

iodine. Vitamins A,D,E, K, and folic acid. Skin cleansing food for constipation and has anti cancer properties. Add a sprinkling of kelp or kombu to cereals. Add kombu to beans or legumes making them easier to digest ( eliminates gas )

 

Sweet Potato

(Kumara) rich in alkalinising potassium and beta carotene. Vitamins C, B group, calcium copper, magnesium, and tarces of zine. Good for skin and bone health.

 

Tomato

can reduce chronic disease such as cancer and cardiovascular disease. Can also help the skin from burning in the sun ( from lycopene contained within).

 

Watermelon

Lycopene and potassium.

 

Wholegrains

Rolled oats, Corn, Dark Rye, barley and rice.

They digest sloly giving your child a calm and steady supply of energy for concentration and sports performance. Fibre, Chromium, B group vitamins.

 

Add some of these to your shopping today... for us all to ponder about....


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1 Comment

Reply Amy
6:14 PM on September 22, 2013 
Thanks for the health information!