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Doctor's orders: eating these three foods most days

If I had to narrow it down to only three foods to eat almost all day, here they are the three would choose - apples, carrots and nuts. The reason why? They are affordable years, portable and accessible at all each with their own unique nutritional qualities to offer.

The reason I say eat almost every day because, of course, we have to choose other nutritious foods, in addition to these three plant foods. Consuming a wide variety of food diary lean meat, poultry, fish, whole grains, nuts and other fruits and vegetables, is a smart thing to do. But I know people get busy. They want food they can take and take, which are filled and considered healthy. For this reason, apples, carrots and nuts made my list. Most people like them if they eat cooked or raw and are easy to maintain in terms of shelf life and storage. Let's take a closer look at each of them:

Apples

Remember that learning in kindergarten "A is for apple?" That "A" I think it meant "incredible." Apples are one of the most popular with some amazing health benefits that keeps us well there's a reason the word "an apple a day keeps the doctor away" fruits.

Apples provide a rich source of phytochemicals, antioxidants, flavonoids, vitamin A and dietary fiber. They are also rich in flavonoid potent quercetin, which acts as an antioxidant and may prevent some cancers and protect the arteries and heart. Eating a whole apple is better than apple juice, which lost 80 percent of that quercetin during processing.

In addition to its crispy goodness, it also seems that apples can improve various health conditions as follows:

A study in the European Journal of Clinical Nutrition demonstrated apple consumption appeared to be linked to a lower risk of thrombotic stroke.

Another study found that people who ate three servings of apples weekly had a 7 percent lower risk of developing type 2 diabetes compared with those who did not.

top it off, apples can have an influence on the prevention of dementia. A study 2008 in the Journal of Food Science found eating an apple a day may protect neuronal cells against oxidative stress-induced neurotoxicity possibly reducing Alzheimer's disease.

Store apples in the crisper in the fridge and put a slightly damp paper towel on top of apples.

Carrots

Carrots are one of the most favorite vegetables in the world, mainly because they are easy to grow and are very versatile in the kitchen. They can be easily added to soups, stews or shakes, shredded on salads, steamed, fried or eaten raw.

We tend to think of carrots come in a single orange color. How wrong we are. Carrots in the colors of purple, white, yellow and red are around but not so common.

Carrots health benefits come from the beta carotene and fiber content. It is also known to be a rich source of vitamin A, pantothenic acid, folic acid, potassium, copper and manganese.

Some carrots provide important health benefits are maintaining a good digestive functioning. The full content of 4.6 high fiber carrot grams in a cup-adds bulk to the stool prevent constipation while stimulating peristalsis and secretion of gastric juice.

he never sees rabbits wearing glasses and they love carrots and for a very good reason - carrots can reduce the risk of macular degeneration. Research has found people who ate foods with beta-carotene more had a 40 percent lower risk of macular degeneration than those who did not. Beta carotene is the precursor of vitamin A, which drives our vision.

Another benefit is that beta carotene has been linked to a reduction in lung cancer. Researchers he found that beta-carotene intake went from 1.7 to 2.7 milligrams per day lung cancer is reduced by 40 percent. Carrots contain about 3 milligrams of beta carotene.

To keep fresh carrots, store them in a plastic bag in the refrigerator crisper. Avoid storing with apples, which emit ethylene gas that can give carrots a bitter taste.

Nuts

Regarding the choice of nuts, it was a toss up between all other nuts available. Nuts came out the winner, since they are the only nut, and one of the few foods that provide an excellent source of alpha-linolenic acid (ALA), the plant form of omega-3 fatty acids. A quarter cup of walnuts contains 2.5 grams of ALA more than eight times the amount found in the next highest nut that is good news for our heart health and reducing inflammation.

nuts also contain the amino acid L-arginine important for vascular health. In fact, nuts positively affect various markers of heart health in reducing total cholesterol, lower LDL cholesterol, increase HDL cholesterol and lowering blood pressure

Diabetes is another nuts disease may have a beneficial effect on. Research shows that eating 2 ounces a day can significantly improve endothelial function in people with type 2 diabetes and may also play a role in managing metabolic syndrome .

To maximize the life of walnuts store them in a cool, dry place. Once the package is opened, place them in a hermetically sealed container to maintain freshness.

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