Following on from the original post here :
6) Leafy green vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing diabetes type 2. Researchers from Leicester University, England, said that the impact of dark green vegetables on human health should be investigated further, after they gathered data from six studies.
Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled. It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.
7) Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).
The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.
8) Wheat germ
Wheat germ is the part of wheat that germinates to grow into a plant – the embryo of the seed. Germ, along with bran, is commonly a by-product of the milling; when cereals are refined, the germ and bran are often milled out.
Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids.
Wheat germ is also a good source of fiber.
Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight – this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat.
Avocados are also very rich in B vitamins, as well as vitamin K and vitamin E.
Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.
Studies have shown that regular avocado consumption lowers blood cholesterol levels.
Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension.
Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.
Oatmeal is meal made from rolled or ground oats, or porridge made from ground or rolled oats. In the United Kingdom and the Republic of Ireland, the term “porridge” or “porridge oats” are common terms for the breakfast cereal that is usually cooked.
Interest in oatmeal has increased considerably over the last twenty years because of its health benefits.
Studies have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal’s soluble fiber content. When findings were published in the 1980s, an “oat bran craze” spread across the USA and Western Europe. The oats craze dropped off in the 1990s.
In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.
Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.
Oatmeal porridge is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.