Many of us have that desire for something sweet in the middle of the day. It is around the same time that we find ourselves drowsy and losing concentration, usually at around 3 p.m.

Women who often eat bread, potatoes and other root vegetables are increasing their chances of developing breast cancer by almost 30 per cent- Kathryn Borg

So if you have this sudden urge for something sweet, what do you eat to raise your flagging energy and concentration levels? A new study has discovered that eating almonds for breakfast should help keep you going for longer.

Almonds are a low glycaemic index food which will help keep you feeling fuller for longer and keep blood glucose levels down. The researchers from Purdue University in West Lafayette, US, have produced a study to confirm this.

The benefits of low glycaemic index foods are that they are digested quickly and result in rapid fluctuations in blood sugar levels. The key learning point here is that breakfast should not be missed, and if you get the breakfast food right at the beginning of the day you will benefit, energywise and healthwise, for the remainder of the day.

Cancer researchers at the Korolinska Institute in Stockholm, Sweden, and the University of South Carolina in the US, reviewed the diet and health of almost 56,000 post-menopausal women over a period of 12 years.

They found that women who often eat bread, potatoes and other root vegetables are increasing their chances of developing breast cancer by almost 30 per cent. The reason is that these foods are most likely to contain cadmium. This is a toxic metal found in agricultural fertiliser.

The highest levels of cadmium are found in plant-based foods and cereals, including wheat, potatoes and other root vegetables, such as turnips and parsnips.

Researchers report that cadmium can cause breast cancer. However, levels of cadmium in the body can be reduced by eating wholegrains and other vegetables, especially those that are organically grown.

Alzheimer’s is a topical subject at the moment, prompted by statistics that show how widely spread this disease will be over the next decade.

Researchers in a new study report that eating berries every day can protect the brain and may reduce the risk of dementia.

In fact, all berry fruits have similar protective qualities. These include blackberries, strawberries and blueberries. As we have seen in the past these berries are beneficial to our health in many ways.

All berries contain high levels of antioxidants which protect brain cells against the damaging effects of free radicals. The latter are highly reactive forms of oxygen which are toxic to cells. In addition, these antioxidants also change the way nerve cells in the brain communicate.

As a result the neuronal signalling changes appear to prevent inflammation in the brain, which is thought to cause neuronal damage, thereby leading to loss of motor control and cognitive abilities.

While discussing berries, strawberries have been found to improve the quality of blood, neutralise the free radicals that can accelerate ageing and boost your general physical condition. However, one strawberry is not enough; we need to eat a large bowl containing 500g of strawberries every day.

Those who followed these guidelines started seeing improvements in the antioxidant levels of their blood after just four days.

Researchers say that the changes reduce the risk of cardiovascular disease, cancer and diabetes and also have a positive effect on the ageing process.

White fruits and vegetables have a special protective quality against stroke, say researchers. A good example of white fruits are apples and pears; research has found that eating just one of these each day halves the risk of having a stroke.

For every 25g of white fruit and vegetables eaten, there is a nine per cent lower risk of stroke. An average apple weighs 120g, which means that one a day almost halves the risk.

The researchers who have been working on this concept are from the Wageningen University in Holland. They have been working on the health profiles of nearly 21,000 people for 10 years.

In contrast, green leafy vegetables, orange or yellow citrus fruits and red or purple vegetables all have no effects on stroke risk. They do have other beneficial effects, however.

Apples and pears are rich in quercetin, a flavonoid which researchers believe has stroke-preventing qualities.

It is vital to plan a good mix of fresh foods in our weekly eating plan. Just as we plan decisions in our lives or at work we have to make consistently plan for the food we eat every week. In this way we will ensure that we include nutritious foods that will be beneficial and supportive to all areas of our health.

Rather than shop on impulse without seriously thinking what we are buying we should sit down and plan the week’s food ahead using a food diary to ensure we include all the beneficial vitamins we need.

kathryn@maltanet.net

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