How to Keep Your Brain Fit and Your Body Healthy on a Budget
Loading up on blueberries is not the only answer to brain food. Don’t cut back on good health. There are healthy alternatives to those antioxidant rich foods we love to eat. You do not have to worry about pinching pennies, when you can make do with what you may already have in your refrigerator. Saving money and eating healthy should never be a problem.
Bad habits are hard to break!
Millions of Americans today insist on living on a high calorie, high carbohydrate diet. This is after numerous reports of a rise in obesity, heart disease and cancer. Economic set backs and the need to rely on comfort foods, will more than likely raise these numbers. Warnings and new restrictions from the FDA have forced restaurants to change the way they make food. After a long period of Trans fat dieting and an enormous absorption of super sized portions, it is time we learn to take control of our diets, and what better than to take in more of what God intended. It is time to balance the scales and remove free radicals from our bodies. The nutrient most responsible for doing this is the antioxidant.
What is an antioxidant?
Well, as the friendly Wikipedia put it: “An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals, which start chain reactions that damage cells. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions by being oxidized themselves. As a result, antioxidants are often reducing agents such as thiols or poly-phenols.”
What?
In layman terms, antioxidant rich foods are just plain good for you and aid in fighting against heart disease, cancer, and other neurodegenerative diseases such as; Alzheimer’s, Dementia, Parkinson’s, Multiple Sclerosis and believe me the list goes on. Recent research has gone as far as using high antioxidant intake as a form of therapy to aid in the recovery of brain injuries. The same applies in the prevention of cancer.
Which foods have the highest antioxidants?
The USDA has listed several antioxidant rich foods over the years and continues to add to the list. In a Food & Nutrition research brief published on January of 2008, they noted results from Thai scientists stating guava to be second in command under blueberries, which of course, were originally listed as number one. Broccoli was also listed in this same study.
Where can I buy affordable antioxidant rich foods?
Blueberries of course, are the ultimate brain food, but berries are much harder to harvest because they are seasonal. They are also very expensive and difficult to acquire in this current economy. Artichokes are also on the list, but can cost a pretty penny, as well! So where else can we find antioxidants? It is as simple as your local supermarket. You do not have to break the bank to get your daily dose. Grape Juice is an outstanding alternative to the high priced foods. Then of course, there is the recently famous, yet interesting Pomegranate Juice and Noni Juice. Yet again, they can be very costly and sometimes hard to swallow, ugh. Below is a selection of antioxidant rich foods, which can go great with your next meal without having to put a strain on your finances.
Broccoli
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Raw: Low in Saturated Fat and Cholesterol. It’s a great source of Protein, Vitamin E. It is also a great source of Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and yes my friends you can rest assured to get a full dose of daily dietary fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese. Now how can you go wrong.
Black Beans, Small Red Beans, Pinto Beans and Kidney Beans
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Boiled: They are also low in Saturated Fat, Cholesterol and Sodium. Here you have another great Protein source along with Folate, Iron, Phosphorus, Copper,Manganese, and packed full of Dietary Fiber.
Russet Potatoes
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Baked Skin Included: are very low in Saturated Fat, Cholesterol and Sodium. Are also a good source of Vitamin B6, Potassium and Manganese, and a great source of Vitamin C.
Pecans
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Dry Roasted, Without Salt Added: are very low in Cholesterol and Sodium. They are also an outstanding source of Dietary Fiber loaded with of Manganese.
Plums
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Raw: are low in Saturated Fat, Cholesterol and Sodium. Packed full of Dietary Fiber, Vitamin A and Vitamin K, and a high dose of Vitamin C.
Sweet Cherries
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Raw: are low in Saturated Fat, Cholesterol and Sodium. Also packed full of Dietary Fiber and Vitamin C.
Apples: Gala, Red Delicious, Granny
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Raw Skin Included: Also low in Saturated Fat, Cholesterol and Sodium. Packed full of Dietary Fiber and Vitamin C.
Last but truly First, Berries: Wild Blueberries, Cultivated Blueberries, Blackberries Raspberries, Strawberries, & Cranberries are still the best, so don’t pass them up when you see a sale.
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Blackberries Raw: very low in Saturated Fat, Cholesterol and Sodium. Great source of Vitamin E (Alpha Tocopherol), Folate, Magnesium, Potassium and Copper, and a great source of Dietary Fiber, Vitamin C, Vitamin K and Manganese.
Bluberries Raw: Once again are low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, and a great source of Vitamin C, Vitamin K and Manganese.
So next time you eat a baked russet potato or red beans, give yourself a pat on the back and remember you’re only as good as what you eat.
For more nutrition facts visit www.nutritiondata.com
Liked it
rutherfranc | Feb 28, 2009 | Reply
oh my.. I`ve been eating the right food! thanks for sharing.. this will bring more energy to keep up with everybody here in Triond.
Joni Keith | Feb 28, 2009 | Reply
What an abundance of useful information in such a well written beautifully laid out article. I can never get enough of the fresh berries you mentioned, and it makes them even more enjoyable knowing how good they are for me. I especially love fresh strawberries.
Holly J. Harrington | Feb 28, 2009 | Reply
I like to know what makes us fit thank you.
Im hoping to change my diet soon this encourages me.
Aldrin A Wilding West | Feb 28, 2009 | Reply
Great article, great photos, but where was the bit about keeping the brain fit? Lots of emphasis on antioxidants and foods full of the right stuff to make our bones, muscles and skin work properly, but what about the synapses in the brain? That’s what actually drew me to the article, but there was no content as such on that level. Am I missing something? Hope this is constructive…
Aldrin
Aldrin A Wilding West | Feb 28, 2009 | Reply
I apologise from the bottom of my heart. In my late night vodka soaked state, I completely missed the “What?” paragraph. Please forgive me. I need more brocolli
Jo Oliver | Feb 28, 2009 | Reply
Very good advice, and very well put together. However, I must disagree about the budget aspect. Raw vegies, fruit, and nuts in general are very expensive. One yr ago, brocolli was 99 cents a bunch in my market. Now, it is 3.00, sometimes more. Same with fruit. 3 oz of blueberries is now 5.00. I just can not afford these prices on my fixed income. So, I often find myself making high kcal one dish meals to cut down on my food expenses. Still, your article is has loads of information and great advice for those that can still afford the “good for you” foods.
Sandra Tapia | Mar 2, 2009 | Reply
Hi Jo, I understand the foods are costly, but it is known that frozen foods are packed full of nutrients and often supply us with all of the nutrition reqiured. The nutrition facts I supplied were for raw foods, but it does not limit frozen. I often find frozen foods to be less expensive. I hope this helps.
Dee Gold | Mar 2, 2009 | Reply
well written article.
comprehensive and useful
Marina Olivas | Mar 2, 2009 | Reply
Great tips!!! I am happy to say that I utilize these foods quite often. My little boy loves raw veggies and fruit quite a bit, so we always have them on hand.
Linda Shehee | Mar 2, 2009 | Reply
I must often limit my intake of fresh fruit due to intestinal activity it creates. Then I have to make hot tea with a cinnamon stick to plug things back up again. For every action there is an opposite and equal reaction. Chuckle. Referring to the synapses, mine don’t snap anymore with the fibromyalgia and chronic fatigue syndromes having done some re-wiring of my brain. You did a good job on the article, clear, concise and grammatically correct.
Anne McNew | Mar 3, 2009 | Reply
a very well presented article.
reading the label of the food you’re buying (if it is packed food) would help a lot in checking its nutrient contents.
Nice read.
BC Doan | Mar 3, 2009 | Reply
Great article and very informative!
Ruby Hawk | Mar 3, 2009 | Reply
you are absolutely right. The best foods for you are the cheapest. It’s the prepackaged and prepared foods that are loaded with salt,fat,and chemicals. Stay in the outer isle of your grocery and you will eat a healthy diet.
complexbanana | Mar 4, 2009 | Reply
Great article with good pictures
Lots of good information especially about antioxidants