Superfoods part 8
In it we post health commentary & reviews of books, eBooks, & other things that improve or protect your health or which enable you to live longer, to be more prosperous, & to be more effective.
Today’s post: Tuesday, 4-25-2006 Superfoods & Honor Roll Foods, part 8
Nonfat & 1 percent lowfat milk.
Nonfat & 1 percent lowfat milk are honor roll foods for nutrition.:
Milk is high in bioavailable calcium that helps keep your bones strong & your blood pressure low enough for good health.
A recent study confirms that women who have a high intake of calcium have less bone fractures as they get older. (Weight bearing cardio like walking & strength training also do that.)
And, since adequate calcium & potassium from foods help keep your blood pressure low enough for good health, nonfat & 1 percent lowfat milk are included in the DASH diet that has tested as helping lower high blood pressure in people who need it.
Nonfat & 1 percent lowfat milk also have high quality protein & vitamin B12 which helps if you avoid eating meat & poultry as many health-oriented people do & as lacto- & lacto-ovo- vegetarians do.
Milk is also high in several other B vitamins & is particularly high in vitamin B2, riboflavin.
And, most milk is fortified with vitamin A & D. And recent research shows that many people today stay inside enough, they need the extra vitamin D. And the recent press repots suggest adequate vitamin D helps prevent cancer.
And, last but not least, nonfat & 1 percent lowfat milk deliver all these benefits without overdosing you with saturated fat as full fat or whole milk & 2 percent lowfat milk do.
This helps to protect you from cardiovascular disease since animal based saturated fat tends to sharply increase your dangerous LDL cholesterol levels.
In SuperFoods Rx, Dr Steven Pratt includes yogurt.
If you eat it without added sugar or artificial sweeteners & either plain or in a blended drink with fruit or mix fresh fruit with it, it’s good to eat.
Eating small amounts regularly helps keep your immune system strong; & the bacteria in your digestive tract be health promoting ones instead of illness generating ones.
Nonfat yogurt has all the health benefits of nonfat & 1 percent lowfat milk except the fortification with vitamins A & D -- in addition to its immune & beneficial bacteria boosting effects.
Full fat yogurt is high in saturated fat; but it has all the other health benefits of nonfat yogurt & as an occasional treat, it tastes great.
(Unless your LDL cholesterol has been measured recently as 100 or less keep full fat yogurt to once or twice a month. If your LDL is 100 or less maybe eating full fat yogurt once or twice a week is OK.