Seven Best Foods

Many opinions exist about what makes a food good, better or best. Some use taste as the defining factor, others ease of preparation. Affordability and availability are other criteria frequently involved in judging a food's worth. But if you are talking about nutrient density, or the amount of vitamins, minerals, antioxidants and fiber that you get for a serving of a food, those which are by far the most nutritious, according to Joel Fuhrman, M.D., in his book "Eat for Health," are almost exclusively leafy greens.

Mustard Greens

Mustard greens are pungent members of the cruciferous family of vegetables, whose seeds are used to make the condiment mustard. One cup of mustard greens contains only 15 calories, and is an excellent source of many nutrients, including the vitamins A, C, K, E and folate, in addition to the minerals manganese and calcium. According to Dr. Fuhrman, who has evaluated the total nutrient value of hundreds of foods and compared them on a numerical scale of 1 to 1,000, mustard greens earn a perfect score.

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Kale

Kale is a cruciferous vegetable whose nutritional value makes it a worthy inclusion to your weekly shopping list. Kale has levels of nutrients comparable to mustard greens. It is a very good source of fiber and calcium, and like other leafy greens kale is a good source of omega-3 fatty acids. Kale also has a nutrient density score of 1,000.

Collard Greens

Collard greens are another low-calorie leafy green vegetable with a nutrient density score of 1,000. At a mere 60 calories per 5 oz. serving, collard greens are a perfect addition to salads and steams if you are budgeting calories, and with over 40 percent of calories coming from protein, collard greens are a perfect muscle food.

Spinach

Spinach is not just for Popeye, although if you want his forearms, this leafy green is for you. Over half of the calories in spinach come from protein, and 1 cup of spinach, at only 7 calories, provides over 180 percent of the daily requirement for vitamin K, important for blood clotting, and over half your daily requirement for vitamin A, necessary for healthy vision.

Brussels Sprouts

Although they look like miniature cabbages, Brussels sprouts are anything but puny when it comes to nutritional punch. Along with the antioxidant vitamins A, C and E, Brussels sprouts are very rich in vitamin K, folate and fiber, similar to their cruciferous kin, kale and mustard greens.

Swiss Chard

Swiss chard may not be as readily-available as spinach, but calorie for calorie, this tall, leafy vegetable with a thick, crunchy stem is one of the most nutritious of all vegetables, which makes it one of the best foods around. It is a rich source of many newly discovered phytonutrients, essential compounds present only in plants, and it is a concentrated source of the carotenoids, anti-oxidant compounds such as beta-carotene, which slow cellular aging.

Bok Choy

Bok choy is a frequent addition to Asian dishes, and like collard greens it is packed with protein, with over 10 grams of protein per 100 calories. Bok choy has a very mild flavor and a higher concentration of beta-carotene and vitamin A than any other cabbage. It is also a good source of potassium, important for the maintenance of normal blood pressure. Bok choy earns a nutrient value of 824, by Fuhrman's scoring method.

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The Consequences of Eating Carrots

The lustrous orange color of carrots means one thing: this vegetable is packed with beta-carotene, a provitamin A carotenoid you need for good health and nutrition. Carrots are low in calories but high in essential nutrients. They're also a source of dietary fiber. One serving of carrots gives you enough vitamin A for your entire day.

Carrot Basics

Carrots are a root vegetable you can purchase at your market all year. The most common variety you'll see in the produce section are mature carrots that are 7 to 9 inches long and 3/4 to 1 1/2 inches in diameter, states the Centers for Disease Control and Prevention. Baby carrots, around 1 1/2 to 2 inches long, are either small carrots that are dug out of the ground before they reach maturity or larger carrots that have been chopped and whittled down. Carrots get their sweet taste from the vegetable's natural sugar content, which ranks second only to beets. However, carrots are primarily valued as an excellent dietary source of vitamin A.

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Nutrition

A 1/2 cup serving of carrots, cooked or raw, gives you only 25 calories but no fat or cholesterol and very little natural sodium. A serving of raw carrots gives you 150 percent of your daily value for vitamin A based on a 2,000-calorie diet, along with 6 percent of your DV for vitamin C and 2 percent of your DV for calcium and iron. A 1/2 cup of cooked carrots gives you 270 percent of your DV for vitamin A, 4 percent of your DV for vitamin C and 2 percent of your DV for calcium and iron.

Vitamin A

Carrots and other brightly colored vegetables and fruits are are source of beta-carotene, which is converted into vitamin A, or retinol, in the body. Vitamin A is essential for healthy skin, teeth and bones, and it promotes good vision and a strong immune system. Beta-carotene also functions as an antioxidant. The U.S. Office of Dietary Supplements states that antioxidants may fight free radicals, unstable molecules in your body that may lead to an increased risk of chronic diseases such as cancer. Carrots are only one plant food rich in beta-carotene; other choices include deep yellow and orange foods such as apricots, winter squash, pumpkin, sweet potatoes and cantaloupe and deep green vegetables such as spinach and broccoli.

Other Tips

The recommended dietary allowance, or RDA, for vitamin A for males and females age 14 and older is 900 and 700 mcg a day, respectively. No RDA has been set for beta-carotene and other carotenoids. However, eating five or more servings of carrots or other fruits and vegetables rich in beta-carotene should be adequate. Eating whole carrots, raw or cooked, is recommended over drinking carrot juice. MayoClinic.org indicates that juicing fruits and vegetables removes dietary fiber. Carrot juice is also higher in calories; one cup of carrot juice can have 94 calories, almost four times the number of a 1/2 cup serving of the whole vegetable.

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Top Ten Health Benefits of Bananas

Children and adults alike love sweet, nutritious bananas. Since bananas come neatly packed in their own wrapper, they are very portable. They may be eaten in their whole form, sliced into fruit salad or mashed and added to muffin and bread recipes. Frozen bananas can be added to smoothies in place of yogurt or ice cream. A serving size is one peeled medium-sized banana, about 7 inches long.

Calories

By eating a banana you can Indulge your sweet tooth without ruining your diet. A banana averages about only 110 calories.

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Fat and Cholesterol

Bananas are naturally fat and cholesterol free. Use mashed bananas to substitute for some or all of the butter or oil when making cookies, for example, for a healthier treat.

Potassium

Bananas are known for their high potassium content, with over 400 mg potassium in a single medium-size banana. According to Colorado State University Extension, potassium is necessary for good nerve and muscle function as well as for maintaining a healthy balance of fluids in the body. The potassium in bananas can help prevent muscle cramps after exercise.

Vitamin C

As with many fruits, bananas contain a good amount of vitamin C. One banana provides about 10 mg of vitamin C, or about 15 percent of your daily recommended amount. Vitamin C boosts your immune system and cell health and improves the absorption of other nutrients such as iron.

Vitamin B-6

Since B vitamins are more commonly found in animal products, it may come as a surprise that bananas are an excellent source of vitamin B-6, also called pyridoxine. One banana supplies 35 percent of your daily B-6 requirement. Your body uses vitamin B-6 to grow new cells.

Manganese

Bananas are a good source of manganese, with one medium banana providing about .3 mg. Adults need between 1.8 and 2.3 mg of manganese daily. Manganese is necessary for bone health and metabolism.

Fiber

According to the USDA, one banana has about 3 g of fiber. Dietary fiber can help you feel fuller longer and also keep your digestive processes running smoothly.

Other Nutrients

Bananas also deliver small amounts of other vitamins and minerals. A banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.

Carbohydrates

Your body uses carbohydrates as a primary source of energy. Eat a banana after a workout to refuel. A banana with breakfast will start your day off right and will give you the energy to make it through to lunch without snacking.

Digestibility

Bananas are easy to digest. When you're sick with a virus or indigestion, bananas can be an appealing way to get some important nutrients into your system without upsetting your stomach. Mashed bananas are also often used as an introduction to solid foods for babies.

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9 Surprising Health Benefits of TomatoesTomatoes! They’re sweet, juicy, and delicious. Everyone knows they are good for you, right? Uh, yeah, sure. Does everyone know specifically why tomatoes are a healthful food? Ummm… They have vitamin C? They’re low in calories? They’re fat-free? Yes, yes, and yes, but that’s not all! Let’s look at what makes the tomato an excellent healthy choice.

Tomatoes! They’re sweet, juicy, and delicious. Everyone knows they are good for you, right? Uh, yeah, sure. Does everyone know specifically why tomatoes are a healthful food? Ummm… They have vitamin C? They’re low in calories? They’re fat-free? Yes, yes, and yes, but that’s not all!
Let’s look at what makes the tomato an excellent healthy choice.
One serving of red, ripe, raw tomatoes (one cup or 150 grams) is a good source of Vitamins A, C, K, folate and potassium. Tomatoes are naturally low in sodium, saturated fat, cholesterol, and calories. Tomatoes also provide thiamin, niacin, vitamin B6, magnesium, phosphorus and copper, all of which are necessary for good health.
On top of that, one serving of tomatoes gives you 2 grams of fiber, which is 7% of the daily recommended amount. Tomatoes also have a relatively high water content, which makes them a filling food. In general eating plenty of fruits and vegetables, including tomatoes, confers protection against high blood pressure, high cholesterol, strokes, and heart disease.
One tomato packs one powerful punch of nutrition, but there’s much more!
Tomatoes make your skin look great. Beta-carotene, also found in carrots and sweet potatoes, helps protect skin against sun damage. Tomatoes’ lycopene also makes skin less sensitive to UV light damage, a leading cause of fine lines and wrinkles. 

 

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How to Clean Smoke Damage

Smoke damage to your walls and ceilings can be a vexing problem and is extremely unpleasant to clean. There are numerous companies out there who will repair smoke damage, and they can be quite pricey. If you are willing to tackle the problem yourself, be prepared from some hard work, depending on the extent and type of damage done.

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Over-the-counter medication

Antiviral drugs are prescription-only medication in the United States. Readily available over-the-counter medications do not directly affect the disease, but they do provide relief from influenza symptoms, as illustrated in the table below.

OTC medicines provide relief for 'flu symptoms^[30]

Symptom(s)	OTC Medicine
fever, aches, pains, sinus pressure, sore throat	analgesics
nasal congestion, sinus pressure	decongestants
sinus pressure, runny nose, watery eyes, cough	antihistamines
cough	cough suppressant
sore throat	local anesthetics

Children and teenagers with flu symptoms (particularly fever) should avoid taking aspirin as taking aspirin in the presence of influenza infection (especially Influenzavirus B) can lead to Reye's syndrome, a rare but potentially fatal disease of the brain.^[31]

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Influenza treatment

Treatments for influenza include a range of medications and therapies that are used in response to disease influenza. Treatments may either directly target the influenza virus itself; or instead they may just offer relief to symptoms of the disease, while the body's own immune system works to recover from infection.^[1]
The two main classes of antiviral drugs used against influenza are neuraminidase inhibitors, such as zanamivir and oseltamivir, or inhibitors of the viral M2 protein, such as amantadine and rimantadine. These drugs can reduce the severity of symptoms if taken soon after infection and can also be taken to decrease the risk of infection. However, viral strains have emerged that show drug resistance to both classes of drug.

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