We eat food to provide us with energy, to keep the body — physically and mentally – fit and healthy. Too much of one type of food or bad food can change your journey in life to a different destination: ill health, stress, even premature aging and diseases. “We are what we eat,” as they say. Nature has provided pure food and drink in abundance:
"There in are fruits, date palms, producing sheathed fruit stalks."
"And also corn with its leaves and stalk for fodder and sweet scented plants" (Al Quran, 55:11-12)
Nature has not only given us various kinds of foods to pick and choose according to our fancies, but every fruit, vegetable or grain is full of goodness, packed with natural sources of energy, minerals and essential oils. Choosing a well balanced diet with a holistic approach is a key to healthy well-being for the whole family. Sadly, so much commercially produced food is available, and when hunger strikes, it is the first to be picked up. Attractively presented confectionery and rich pastry based desserts filled with cream make your eyes light up with delight. Often, these have a high content of sugar, butter or margarine.
An unbalanced diet, lacking in essential oils and minerals, reduces energy levels and leads to tiredness and disease. Then it begins to show on your skin, teeth, gums and hair. If left unchecked, such a diet can lead to major health issues such as obesity and heart problems and even certain cancers.
The power of natural ingredients, fruit, and vegetables is amazing. Research has shown that daily intake of these will enhance our body and mind with health and vigor. It is significant to add at least five pieces of different fruits and five small portions of vegetables to your daily diet. You will notice the wonders it does to your body in general. There are several foods high in nutritional value; however, there are few that are very beneficial to our health. They are known as "superfoods."
Apples: We have all heard the old saying, "an apple a day keeps the doctor away." This saying still applies. Over 7,000 varieties of apples are grown throughout the world in colorful shades of yellow, red and green. They are full of antioxidants, especially vitamin C for healthy skin and gums. Half an apple a day will be of much benefit. Apples also contain a form of fiber called pectin, which can help to lower blood cholesterol. They help to improve diabetics’ control of blood sugar levels.
Apricots, those beautifully golden-orange colored fruit that display the beginning of summer, are full of beta-carotene, fiber and an abundant supply of vitamin A and C. They are an excellent source of potassium and antioxidants. Nutrients in apricots are useful for the function of heart and promote good vision. Its vitamin A content can reduce the risk of developing cataracts. They are a useful source of fiber and prevent constipation.
Bananas are loved by one and all. They are a bit higher in energy than other fruits; their calories come from carbohydrates. A banana is a good way to refuel your body when hungry or tired, but one a day is sufficient. Bananas are packed with potassium that lowers blood pressure. Its content of vitamin B6 helps the skin and hair to be healthier, and balances your hormone level.
Honeydew or cantaloupe melons have valuable nutrients like vitamin C, fiber, and potassium. They are also free of fat and cholesterol. As they are high in water content, it is very rewarding to have them at sahoor time. It is believed to quench your thirst and is comparatively low in calories. From the time of its origin in Middle East, melons have always been enjoyed for their sweet, juicy flavor. Their popularity spread to Europe and the United States when Christopher Columbus transported some melon seeds.
Broccoli: Not only does it contain antioxidants including vitamin C, it is a good source of folic acid, which is believed to prevent heart disease. The good news is the lutein in broccoli can delay the progression of age-related molecular degeneration (AMD), which can affect people over 60 and cause impaired vision. Moreover, broccoli contains specific anti-cancer properties. About two small florets, either in salad or lightly cooked, can count toward your daily veggie portion.
Apart from fruits and veggies, nature has provided us with essential oils.
Fish has good minerals and protein, and salmon is highly recommended. It contains quality protein, vitamins, minerals along with omega 3 fats that reduce blood clotting and inflammation. Inflammations are believed to be a main cause of many diseases; studies have shown that eating fish rich in omega 3 oils can help reduce the risk of heart attacks. Omega 3 fats also help to prevent depression and dementia. Therefore, on your shopping trip, instead of red meat go for fish. It will truly enhance your grey cells, as it is a “brain food."
We need to add some essential oils to healthy food for taste and texture. Olive oil gets the super star, as it contains monounsaturated fat and signals the green light for our most prized organ: The heart. It lowers bad cholesterol levels and increases the good levels. Olive oil is also rich in antioxidants. But watch out for calories; a little oil is all that is required.
No diet is complete without an enjoyable drink. Smoothies can be made with seasonal fruit or vegetables. A couple of drinks are outstanding: The well-loved cup of tea, and yogurt drink.
Tea is a popular drink worldwide. Tea, whether black or green, is a rich source of the antioxidants called catechins. Research suggests that antioxidants guard the artery walls against damage that can be caused to the heart. The caffeine content is useful for stimulating alertness, mood enhancement and motivation. One cup a day seems to offer all of this, plus it cheers a dull soul.
Yogurt can be made into a delicious drink garnished with nuts or fruit and it is an easily digested source of calcium. It is a milk substitute for people who suffer from milk allergies. For generations, yogurt has been credited for several therapeutic benefits, as it contains friendly bacteria, which promote the health of the large intestine.
Not all commercially produced foods are bad. Take bread, for example; it can be added to every meal. Bread that contains seeds and whole grains has a low GI (Glycemic Index), which can protect against heart diseases and help with weight control. Wholegrain and seeded bread is full of fiber that keeps the stomach working efficiently. Seeded bread has essential fatty acids – studies reveal that three to four slices of soya and linseed bread a day can relieve those hot flushes for some women. Nonetheless, manufacturers should make sure that salt content is low, and white bread should be avoided.
Baked beans are another powerful source of protein. Although some of us may not relish them, they are high in fiber, iron and calcium. They include the ful medames dish, popular throughout the Middle East. Britons have also loved baked beans for generations. They contain carbohydrates with a low GI. The tomato sauce in the baked beans has antioxidants that can prevent heart disease and prostate cancer.
All nuts are generally full of essential oils, minerals, and fiber. Research indicates a handful of nuts three to four times a week will help reduce heart problems and is a satisfying snack when hungry. Brazil nuts are one of the best sources of selenium that can protect against cancer, depression and Alzheimer’s disease.
When we were children, mother often said "Eat a carrot, dear, it will brighten your eyes." Today, studies reveal that fruits are also essential foods for maintaining good sight, and to protect against different forms of vision damaging conditions.
In actual terms, about five small servings of fruit each day are well worth the effort and will pay off in the long run. It is as simple as chopping a few banana pieces into your morning cereal or tossing a few cubes of juicy mango or pineapple in a smoothie. Slice an apple over your salad, top off with a cup of yogurt and a few grapes, apricots and berries, and sit down with the family munching away. Inshallah, this selection of super foods will lead to a healthier lifestyle. You have now hit the target!
