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Top 10 health foods for Spring 2010 - Dr. Terry Loong, Ethos Medical

Top 10 health foods for Spring 2010

Get a spring clean with these diet upgrades for a healthier you - a pickup after breaking your new-year resolutions!

1. FISH - New evidence suggests omega-3 fatty acids in fish and supplements not only help prevent heart disease, but can reduce the incidence of heart attacks in patients with existing disease too. Dr.Carl Lavie of the Ochsner Clinic in New Orleans says: There are clear healthy and heart benefits. The Heart Foundation recommends we eat at least 2 serves of oily fish a week.

2. CITRUS FOOD - Citrus fruits, leafy green vegies, oily food and a low-GI diet may help prevent age-related macular degeneration, the leading cause of blindness in Australia, US researchers claim.

3. BEETROOT - It's a tasty accompaniment to a burger, in salads or juice, and beetroot is also a great diet addition to anyone wanting to increase their energy. Beetroot juice may boost physical stamina and increase exercise endurance levels by up to 16%, a study in the Journal of Applied Physiology concludes. The other big plus also to lower blood pressure.

4. COFFEE - Coffee has a mixed reputation, but it may do you good - if it's part of a balanced diet and consumed in moderation. As well as providing extra motivation and energy and improving concentration, coffee's antioxidants may play a part in preventing free radical damage.

5. GRAPES - Grape seeds may help prevent Alzheimer's disease. Researchers discovered that grape-seed extract can stop the formation of deposits of a protein that can be harmful when it 'clumps' in the brain.

6. BROCCOLI SPROUTS - This green veggie added to your salads and stir-fried may offer some protection against a bacterium that causes gastritis, ulcers and even stomach cancer. If eaten regularly, it might potentially have an effect on the cause of a lot of gastric problems and perhaps even ultimately help stomach cancer.

7. CHOCOLATE - The chemical epicatechin, found in cocoa, tea, grapes and blueberries, may increase blood flow to the brain, especially in tandem with extra exercise, and aid the memory. But eat chocolate in small amounts.

8. FLAXSEED - Plant-based omega-3 polyunsaturated fatty acids found in foods such as flaxseed and walnuts may, like dairy, have a protective effect on bone health, a Pennysylvania State University study claims. Simply sprinkle flaxseed on fruit salad and yogurt, add it to a fruit muffin mix when baking, or blend the oil in a smoothie or drizzle over a salad.

9. MEDITERRANEAN FOODS - The many healthy foods in the Mediterranean diet worth adding to your shopping list include all manner of vegetables, fruits and nuts, plus legumes and liberal amounts of olive oil. By adopting a Greek or Spanish-inspired menu, researches from the University of Athens Medical School claim you may be able to increase your life span by up to a year.

10. PISTACHIOS - This delicious little nut may reduce your body's response to everyday stress, and lower the risk of high blood pressure. Pennysylvania State University researchers found the relaxation of blood vessels after eating pistachios is likely to reduce the workload on the heart. This would be beneficial for individuals if it were maintained long term.

Dr. Terry Loong

Dr.Terry Loong MBBS, MRCS
Medical Director, EthosMedical Ltd
www.ethosmedical.co.uk

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