Healthiest food for your family

When it comes to family we always want the best. While choosing healthy food you may get confused. So I thought to provide you the information about the five best foods which are beneficial to health.

Wild Salmon: Salmon is the common name for several species of fish of the family Salmonidae. Salmon is a popular food. Consuming salmon is considered to be healthy due to the fish's high protein, high Omega-3 fatty acids, and high vitamin D content. Salmon is also a source of cholesterol, ranging 23-214 mg/100g depending on the species. It is also a very good source of protein, niacin and vitaminB12 and a good source of phosphorous, magnesium and vitamin B6.

According to reports in the Journal of Science, however, farmed salmon may contain high levels of dioxins. Omega 3 comes in three types, ALA, DHA and EPA; wild salmon has traditionally been an important source of DHA and EPA, which are important for brain function and structure, among other things.

The exciting, fairly recent development is the realization that omega-3 fats have potential to help slow cognitive problems such as Alzheimer's disease and age-related cognitive decline. Also, people who have sufficient levels of omega-3's (especially as compared to omega-6 fats) seem to have less depression and suicide risk, as well as less aggression.

Don't know how to cook salmon, why not try this recipe,

it's Honey mustard basil salmon.

Ingredients

4 salmon steaks, about 1" (2.5 cm) thick
2 Tbsp olive oil
2 Tbsp lemon juice
1 Tbsp honey dijon mustard (or 1 Tbsp/15 ml dijon mustard mixed with 1 tsp/5 ml honey)
2 garlic cloves, minced
1/4 cup chopped fresh basil
Salt and freshly ground pepper, to taste

Method

Place salmon steaks in shallow baking dish. In a small bowl, mix together olive oil, lemon juice, mustard and garlic.
Stir in basil. Season with salt and pepper to taste. Spread mixture over steaks.
Place on a plate, cover loosely and allow to marinate refrigerated for 1 hour.
Bake at 375 degrees F (190 degrees C) for 12 minutes or until salmon just flakes when pressed with a fork.

Preparation time: 5 minutes (plus 1 hour refrigeration).

Cooking time: approx. 15 minutes.

Serves 4.

Green Vegetable: Dark green leafy vegetables are good sources of many vitamins and minerals your body needs to stay healthy, like vitamin A, vitamin C, and calcium. They are also great sources of fiber. The darker the leaves, the more nutrients the vegetable usually has. Like broccoli, Brussels sprouts are cruciferous vegetables, and contain phytochemicals that reduce the risk of cancer. They're also high in vitamin C and are a good source of folate, vitamin A and potassium.

Eating spinach, broccoli and brussel sprouts is important to good brain health. Greens are packed with nutrients, especially vitamin C, calcium, folate, lutein and beta carotene. Just a cup of cooked spinach and Swiss chard contains more than a third of the USDA daily recommendation of iron for women and half the recommendation for men! How good is that!

Studies regarding green vegetables reveal that they strengthen blood and immune systems, prevent cancer and fight depression naturally. The fiber in raw greens will keep our digestive tract moving, and many natural-health advocates report that greens are energy-giving foods, increasing mental clarity and sustaining energy.

This B vitamin is especially found in green leafy vegetables. It is known for preventing certain spine malformations in the foetus, but it also has a very likely role in prevention of coronary heart disease (by lowering the blood level of homocysteine), may well help prevent some cancers, and it is critical for all cell multiplication in the body. This green leaf is recommended to be eaten raw instead of cooking as it losses its vitamin when cooked.

Citrus Fruits: The term citrus fruits include different types of fruits and products. Although oranges are the major fruit in the citrus fruits group, accounting for about 70% of citrus output, the group also includes small citrus fruits such as tangerines, lemons and limes and grapefruits. The leading processed form in the group is orange juice.

Citrus fruits have long been valued as part of a nutritious and tasty diet. The flavors provided by citrus are among the most preferred in the world, and it is increasingly evident that citrus not only tastes good, but is also good for people. It is well established that citrus and citrus products are a rich source of vitamins, minerals and dietary fiber (non-starch polysaccharides) that are essential for normal growth and development and overall nutritional well-being.

Eating Citrus and Drinking Orange Juice can cut the risk of stroke by nearly a third. Eating grapefruit or drinking grapefruit juice three times a day "can cause the pounds to drop." Various grapefruit diets have been around for decades, but for the first time the industry has scientific proof that eating grapefruit spurs weight loss.

Sweet Potatoes: Sweet potatoes are relatively low in calories and have no fat, one small sweet potato has just 54 calories. They are rich in beta-carotene, having five times the recommended daily allowance of Vitamin A in one sweet potato, as well as loaded with potassium. These nutrients help to protect against heart attack and stroke. The potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure.

Immunity: Being very rich in beta carotene, which is a major anti oxidant, apart from vitamin-C and B-complex, iron and phosphorus present in them, sweet potatoes are excellent immunity boosters.
Inflammation: Like the common potato, sweet potato also has anti inflammatory properties, although it does not belong to the family of common potato. This is primarily due to presence of beta-carotene, vitamin-C and magnesium. It is equally effective in curing internal and external inflammations.
Asthma: The sweet potato is effective in curing congestion of nose, bronchi and lungs, thereby giving relief in asthma. Its typical aroma helps in this.
Bronchitis: The concentration of vitamin-C, iron and other nutrients help curing bronchitis. The sweet potatoes are believed to be capable of warming up the body (may be due to the sweetness and other nutrients). This property also is beneficial in bronchitis, apart from its property to ease congestion.
Arthritis: Beta-carotene, magnesium, zinc and vitamin-B complex, among others, make sweet potato a helping hand to cure arthritis. The water in which the sweet potatoes are boiled can be applied externally on joints too to ease pain in arthritis.
Digestion: The fiber content of sweet potatoes is higher than that of common potatoes and it tastes good too. When these two factors are combined with other minerals like magnesium present in sweet potatoes, it makes an excellent facilitator for digestion. Sweet potatoes are easy to digest too, since they mainly contain starch. They are soothing for the stomach and intestines too.

Cancer: Beta-carotene, the champion anti oxidant and anti carcinogen, the pigments responsible for the color of the peel of the sweet potatoes and vitamin-C, are very beneficial for curing many types of cancer, mainly those of colon, intestines, prostrate, kidneys and other internal organs.
Water Balance: The fiber or roughage present in sweet potatoes helps retain water. This maintains water balance in the body.
Stomach Ulcers: Sweet potato has a soothing effect on the stomach and intestines. The vitamins (B-complex and C), beta carotene, potassium and calcium are very effective in curing stomach ulcers. Moreover, the roughage in sweet potatoes prevents constipation and resultant acid formation, thereby reducing the chance of ulcers. The anti inflammatory and soothing properties of sweet potatoes also reduce the pain and inflammation of the ulcers.
Diabetes: Contrary to the popular belief, the sweet potatoes are beneficial for diabetics. Amazingly, they are very effective in regulating blood sugar lever by helping proper secretion and function of insulin. Of course, that does not mean that diabetics should eat them indiscriminately. The idea is that they can replace their rice or carbohydrate intake with sweet potatoes.
Weight Gain: This is easily understood. The sweet potatoes are sweet as well as contain very good amount of complex starch, apart from healthy vitamins, minerals and some proteins too. Moreover, they are very easy to digest. Thus they provide a lot of energy and are excellent bulk builders. Those suffering from inferiority complex due to their bones visibly sticking out of their skin, will welcome this news, without having any risk any side effect, which most of the synthetic bulk building dietary supplements run.
Other Benefits: They are effective in quitting addictions like smoking, drinking and taking certain narcotics. They are good for the health of arteries and veins, as they protect their walls against hardening. The high concentration of beta carotene (an alternative of vitamin-A) and phosphorus are excellent for ocular and cardiac health

Soy: From tofu and tacos to baby formula and burgers, soy products have swept the nation as a healthy source of protein, with a reputation for being all natural and good for you. Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Numerous scientific studies demonstrated that a diet containing significant soy protein may benefit heart health. Teen girls who eat soy products may be reducing their risk of getting breast cancer later in life by as much at 50 percent. Soy foods reduce the risk for Osteoporosis too. High Soy Intake Linked to Low Cholesterol Levels.