By Teddy S. Manansala, RND, PhD
The best way to start the new year is to detoxify with food that aids in the transport, barrier, detoxification, and immune system integrity in our bodies.
These are called functional food, which promotes gut health and prevents lifestyle-related illnesses like cancer, diabetes, obesity, and cardiovascular diseases. A healthy gut means sufficient population of good bacteria and efficient nutrient absorption.
Why not adopt a diet which contains these healthy yet delicious food?
Here are five categories to consider:
Cruciferous vegetables. Broccoli, cauliflower, daikon radish, Brussel sprouts, cabbage, and bell peppers. Antioxidative and chemo-preventive, lutein in green vegetables reduces muscle degeneration and improves visual problems. Their dietary fiber that cleans out toxins contains selenium and synthesizes seleno-compounds for additional health benefits.
Herbal teas. Peppermint, ginger, green and black teas. Catechins may prevent diabetes, cardiovascular diseases, and obesity. Tea contains digestive benefits and provides relief from constipation, ulcers indigestions.
Berries and red wine. Blueberries, strawberries, cabernet, merlot. High in polyphenols, these antioxidants activate the immune system, promote growth of good bacteria and support good digestion. It likewise improves blood circulation and reduces chronic inflammation associated with heart disease. Most of all, it contains anti-aging properties.
Whole grains. Oatmeal, cereals, millet, quinoa, brown rice, whole rye, wheat, bulgur, wild rice, barley, and sorghum. These foods are high in nutrients, antioxidants such as phytic acid, lignans, ferulic acid, and sulfur compounds. Tannins in cereal grains help in urinary tract health. Being fiber-rich, whole grains promote healthy digestion helps lower the risk of cardiovascular diseases, obesity, and type 2 diabetes.
Fermented products. Yogurt, cottage cheese, kefir, aged cheese, tempeh, miso, pickles in brine, natto, kombucha, kimchi and sauerkraut. These are excellent sources of probiotics. They aid digestion, help nutrient absorption, improve behavior and mood to prevent anxiety and depression. Fermented food even supports heart health.
About the Author
Dr. Teddy S. Manansala, a registered nutritionist-dietitian, is a resident full-time and associate professor of the School of Hotel, Restaurant and Institution Management, De La Salle-College of Saint Benilde Manila. He is also an adjunct faculty of Benilde School of Professional and Continuing Education for Nutrition and Dietetics program.