Good weather is coming again with it the Grilling time is also arriving.
If thou wilt follow my recommendations for making healthy grilled food, certainly you’re going to put aside your normal grill but that does not mean you can’t go to match your “Healthy Grill” with amazing side dishes that will bring you great benefits and are a perfect combination.
Veggies and fruits are an important part of everyone’s diet in special if you eat lot’s of grilled food. They contain dozens of important nutrients and anti carcinogens besides dietary fiber. Just by getting five to nine servings as your daily quota , you help build your body’s shield and contribute for your immunity against diabetes, blood pressure, cancer and heart disease.
Besides the list of some key nutrients that will contribute to reduce the incidence of cancer, I also will list a few veggies and fruits that are great to use on side dishes. Never forget your best defense is actually consuming nutrients through food. Consuming them, it helps you to fight / reduce the impact of any damages caused by a wrong grilling method.
Antioxidant-rich foods, such as fruits and vegetables, have been shown to protect the body from tissue damage that occurs as a result of metabolism, also called oxidation, which has been linked with increased cancer risk. Antioxidants, such as vitamins C and E as well as carotenoids and other phytochemicals, may protect cells from the damage caused by oxidation’s unstable molecules, also known as free radicals, by interacting with and stabilizing them.
Fish, vegetable oil, nuts, wheat germ, avocado, herbs and seeds provide a good source of vitamin F. Vitamin F is composed of two fatty acids – linoleic acid (LA) and alpha-linoleic acid (LNA) – with linoleic acid being the most complete fatty acid. There are two basic categories of EFA’s (essential fatty acids) – omega-3 and omega-6 which include linoleic acid and gamma-linoleic acid. This vitamin’s primary function is to repair and create tissue in the body. These two acids are important to reduce the risk of cancer. Some studies reveal that a daily diet with small dosages of Flax seed or Salvia Hispanic L / Chia will contribute to reduce cholesterol and in some cases, reverse diabetes. A vitamin F deficiency shows up as eczema, behavioral disorder, hair loss or immune system dysfunction, and may cause kidney, liver or heart damage.
- Vitamin C
Vitamin C is abundant in many fruits and vegetables, particularly papaya, strawberries, citrus, peppers, and cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and kale. Studies have shown that diets high in vitamin C can reduce the risk of cancer.
- Vitamin E
Alpha-tocopherol, is a powerful antioxidant and the most active form of vitamin E. Foods rich in vitamin E include nuts and seeds, such as sunflower seeds and almonds, olives, papaya, blueberries and dark leafy greens. Research is divided on whether or not vitamin E can significantly reduce the risk of cancer. However, it has been linked to a lower risk of prostate cancer.
That red-orange carotenoid found primarily in tomatoes called lycopene has been linked to a reduced risk of cancer, but some researchers cannot positively conclude that it is the lycopene, or the other phytonutrients that are responsible. They suggest getting lycopene from whole food sources. In addition to tomatoes, other foods that contain lycopene include pink grapefruit, watermelon, guava, apricot and papaya.
Leafy greens, lentils and beans are especially high in folate. Folate is found in many vegetables, beans, fruits, whole grains, and fortified breakfast cereals. Not only is folate, a B vitamin, essential in preventing birth defects, such as spina bifida, research suggests that a folate deficiency may also increase the risk of colon, rectum, and breast cancers.
Food sources of selenium include lamb and fish, such as halibut, salmon, tuna, snapper and cod, as well as barley and mushrooms. Selenium is a mineral that contributes to the body’s antioxidant defense mechanisms however, high-dose supplements of selenium are not recommended due to the potential for toxicity. Research indicates that selenium may reduce the risk of lung, colon and prostate cancers.
Vitamin D is manufactured in the body through skin exposure to sunlight, or ultraviolet radiation (UV), and through fortified food products like milk and cereals. Vitamin D may be effective in reducing colon, prostate and breast cancers. However, you should get limited exposure to sun (to prevent skin cancer). Taking vitamin D supplements, and consuming foods rich in vitamin D, such as salmon, shrimp, eggs, milk and fortified breads and cereals. Due to potentially high levels of mercury in seafood, in special Tuna, Swordfish and Salmon (less), you should limit your intake of fish to two times per week.
Though technically a fruit, tomatoes are most often served like a vegetable. Full of lycopene, these beautiful red orbs (and all tomato-based products) are renowned for their cancer-fighting capabilities. Not only are they chock full of vitamin goodness (from vitamins A to K), they also keep our blood pressure in check and help to reduce the number of free radicals in our bodies.
Few foods measure up to the disease-fighting potential of broccoli. This cruciferous veg is packed with antioxidants that help reduce the risk of stomach, lung and rectal cancers. And because broccoli is rich in beta-carotene, vitamin C and folate, it is also good at boosting your immunity to colds and flues.
- Brussels sprouts
These little green veggies are especially important for pregnant woman because they’re packed with folic acid, a B-vitamin that prevents neural tube defects. Brussels sprouts are also packed with vitamins C and K as well as fiber, potassium and omega-3 fatty acids.
These orange-wonders are loaded with eye, skin and hair-enriching nutrients. They’re also the richest vegetable source of some important antioxidants, like vitamin A. And because they’re rich in vitamin C, carrots protect your cardiovascular system from damage.
How to eat them: Carrot Raisin Muffins
A good source of anti-inflammatory nutrients like vitamin C and beta-carotene, squash, especially summer squash, can help treat dozens of conditions including asthma, osteoarthritis and rheumatoid arthritis. Squash is also rich in potassium, magnesium and fiber.
High in heart healthy nutrients, eggplants are rich in antioxidants like nasunin (a unique compound that protects your brain cells from damage). And because eggplants are loaded with fiber and potassium, researchers believe they may reduce your risk of stroke and dementia.
- Bell Peppers
Whether you prefer red, orange or yellow, bell peppers are packed with dozens of heart-healthy nutrients like lycopene and folic acid. And recent research suggests digging into a pepper every day may lower your risk of developing lung, colon, bladder and pancreatic cancers.
This chlorophyll-packed type of produce is an excellent source of almost every vitamin and nutrient you need. Scientists believe a diet heavy in spinach may be able to prevent everything from heart disease to colon cancer, and arthritis to osteoporosis.
These pungent smelling veggies are particularly good for people suffering from (or at risk of developing) osteoporosis. That’s because onions are loaded with a peptide called GPCS which scientists believe slows your body’s loss of calcium. Onions may also be useful in the fight against heart disease and diabetes because they’re loaded with vitamin C and folate.
Garlic contains unique antioxidant phytochemicals called allyl sulfides that intervene in several steps of the cancer process. These compounds inhibit colon tumor formation and cell growth.
Berries contain antioxidants compounds, which protect your cells from damage linked to cancer. They also boost your immune system. Berries contain polyphenols, including ellagic acid and anthocyanins – antioxidants that counteract, reduce and repair damage to cells. Berries are also brimming with other potential cancer-fighters like vitamin C and fiber.
Grapes has a plant chemical called resveratrol, an antioxidant and anti-inflammatory. It is hidden in grape skins – especially purple and red ones. Studies have shown they may keep cancer cells from growing and inhibit tumors.
Apple is a specific example of a cancer fighting fruit. It contains the plant chemical quercetin that has been shown to significantly reduce the growth of prostate cancer cells and diminish the risk of lung cancer.
USING SOME OF THE RECOMMENDED FOODS, IN ONE OF MY NEXT POSTS I WILL GIVE YOU SOME AMAZING AND EASY IDEAS TO PREPARE SIDE DISHES RECIPES.