insideKENT Magazine Issue 24 - March 2014 | Page 61
Oily Fish
Beetroot
Although the leaves
have always been
eaten, historically the
beet root was generally
used medicinally for a
range of ailments,
including fevers,
constipation and skin
problems. More recent
health claims suggest
beetroot can help lower
blood pressure, boost
exercise performance and prevent dementia.
Beetroot is a good source of iron and folate (naturally occurring folic
acid). It also contains nitrates, betaine, magnesium and other antioxidants
(notably betacyanin).
Beetroot is rich in nitrates. When ingested, scientists believe our body
converts nitrates into nitric oxide, a chemical thought to lower blood pressure.
A well-conducted review of the current evidence from 2013 concluded that
beetroot juice was associated with a modest reduction in blood pressure.
Another well-conducted review from 2013 looked at research linking
beetroot juice to improved exercise performance. The review found that
inactive and recreationally active individuals saw moderate improvements
in exercise performance from drinking beetroot juice.
Beetroot can be enjoyed hot and cold as part of a meal and beetroot
juice is now available in supermarkets or even better, if you own a juicer
why not juice your own!
Interest in the health benefits of oily fish started when researchers observed
that Eskimos, who eat mainly oily fish, had fewer heart attacks and strokes
than average.
Oily fish such as salmon, mackerel and sardines are said to help
against cardiovascular disease, prostate cancer, age-related vision loss
and dementia. They are a good source of vitamin D, protein, some B
vitamins and selenium. Oily fish is also a rich source of omega-3 fatty acids
– a type of ‘good’ fat that is beneficial to our health.
The UK Scientific Advisory Committee on Nutrition reviewed the
evidence on the health benefits of fish in 2004. It said a ‘large body of
evidence’ suggests that fish consumption, particularly of oily fish, reduces
the risk of cardiovascular disease. Studies have found that eating oily fish
can lower blood pressure and reduce fat build-up in the arteries. The
evidence is strong enough to warrant a government recommendation that
we eat at least two portions of fish per week, of which one should be oily.
Avocado
This fruit has been called the most
‘perfect’ food as it has so many
health benefits. Increasing your
consumption of good fats is very
important as these fats have been
linked to a lower incidence of heart
disease and stroke. Avocados
contain the ‘good’ fat oleic acid
which is a monounsaturated fat,
which is thought to lower
cholesterol. Avocados are also
extremely nutrient rich and contain
high lev V