| Healthy
food from around the world |
| There
is no country that doesn’t have wonderful healthy food to
offer and to prove it I have put together a list (not at all exhaustive!)
of healthy food from various countries around the world. |
| Argentina |
 |
|
Yerba-Mate |
|
Yerba-Mate
Mate is an evergreen member of the holly family. It grows
wild in Argentina, Chile, Peru, and Brazil, but is most plentiful
in Paraguay where it is also cultivated. The plant is said
to have laxative, astringent, diuretic, purgative, sudorific
(sweat inducing), and febrifuge (fever reducing) properties.
Yerba Mate contains 11 polyphenols. Yerba
Mate leaves also contain saponins. Saponins
are phytochemicals that have been found to specifically stimulate
the immune system and aid the body in protecting against disease.
|
| Mexico |
|
Guacamole
Guacamole is an avocado-based relish or dip with tomatoes,
lime and onion.
Avocados contain oleic acid, a monounsaturated fat that may
help to lower cholesterol.
They are also a good source of potassium and folate.
The lime in Guacamole is high in vitamin C, the tomatoes are
high in lycopene and the onions are very rich in chromium,
a trace mineral that helps cells respond to insulin, plus
vitamin C, and numerous flavonoids.
Frijoles Negros and Pinto
These red and black beans are common in all of Latin America
and Africa and often come on the side with breakfast and lunch
dishes.
They are high in folate, iron, magnesium, and phosphorus.
They are also a source of zinc, niacin and thiamine.
Camote
(Sweet potato)
Sweet potatoes are an excellent source of vitamin A. They
are also a very good source of vitamin C and manganese.
In addition, sweet potatoes are a good source of copper,
dietary fibre, vitamin B6, potassium and iron. They are
also one of the best sources of slow releasing carbohydrates,
loved by athletes and bodybuilders for this reason and perfect
for diabetics due to its blood sugar balancing properties.
Nopales
This member of the cactus family is often eaten with eggs
or with Tacos.
Nopales are very rich in insoluble and soluble dietary fibre.
They are also rich in vitamins (especially vitamin A, vitamin
C, and vitamin K, but also riboflavin and vitamin B6) and
minerals (especially magnesium, potassium, and manganese,
as well as iron and copper).
|
| Japan |
 |
Miso
soup |
 |
Tofu |
 |
Sushi
|
 |
Green
tea |
|
| Miso
soup
High in zinc, manganese and copper as well as being high
in B12, This delicious soup also has 2 grams of protein
in a tablespoon.
Tofu
A great source of protein for vegetarians and carnivores
alike, Tofu is made from the curds of soybean milk.
Tofu is a very good source of manganese and iron. In addition,
tofu is a good source of selenium, omega-3 fatty acids,
phosphorous, copper, calcium and magnesium.
Sushi
Seaweed is used in many Sushi dishes. Seaweed is a rich
source of antioxidants, such as beta-carotene, and the vitamins
B1 (thiamine, which keeps nerves and muscle tissue healthy),
B2 (riboflavin, which helps the body to absorb iron and
is therefore good for anaemics) and vitamin B12. It also
contains trace elements, such as chromium, which affects
the way insulin behaves in the body, and zinc, which helps
with healing.
The oily
fish is a great source of omega-3; which reduces inflammation,
is great for the brain and is also great for cardiovascular
health.
The Wasabi that usually comes on the side is has anti-microbial
properties and may reduce the risk of food poisoning
Even
the ginger that comes in the bento box has its own powers;
it is very effective in alleviating symptoms of gastrointestinal
distress. Modern scientific research has revealed that ginger
possesses numerous therapeutic properties including antioxidant
effects, an ability to inhibit the formation of inflammatory
compounds and direct anti-inflammatory effects.
Green
tea
High in antioxidants proven to protect against many types
of cancer and many autoimmune diseases, protects against
kidney disease, increases bone density and promotes fat
loss by speeding up the metabolism.
|
| India |
 |
Dhal
|
 |
| Curry
powder |
|
Dhal
Lentils are a very good source of cholesterol-lowering fibre.
They are also of special benefit in managing blood-sugar disorders
due to their high fibre content which prevents blood sugar
levels rising rapidly after a meal. Lentils also provide good
amounts of six important minerals, two B-vitamins, and protein—all
with virtually no fat.
Curry
powder
Curry powder is largely composed of turmeric.
Turmeric is the source of Curcumin, among
many other compounds. Turmeric is one of the most beneficial
medicinal spices on earth: The active constituent in turmeric
is known as curcumin, is believed to be responsible for
the following medicinal and therapeutic properties acts
as anti-inflammatory by lowering histamine levels, Acts
as anti-oxidant protecting against free radical damage,
Protects liver from certain toxins, Improves circulation
by inhibiting blood platelets from sticking together, Curcumin
induces the flow of bile, which breaks down fats, The herb's
volatile oil functions as an external antibiotic, preventing
bacterial infection in wounds and Curcumin is an anti-inflammatory
agent that relieves the aches and pains associated with
arthritis.
|
| Ethiopa
|
 |
Berbere |
 |
| Minestrone
|
|
Berbere
This is a hot pepper seasoning used with many Ethiopian meals.
It is a mixture of many herbs and spices such as turmeric,
black pepper, all spice, ginger, cumin and cloves. Thanks
to the medicinal properties of all of these herbs and spices,
this is a powerful accompaniment which boosts anti-inflammatory,
antimicrobial and heart health properties. Italy
Zuppa
di Ceci (Chickpea soup)
Chickpeas contain phytochemicals called saponins, which
can act as antioxidants. Chick peas are high in dietary
fibre which can help to lower cholesterol levels and when
combined with whole grains form a great source of high quality
protein. Chickpeas are also high in folate, manganese, molybdenum,
folate and tryptophan.
Minestrone
Is a thick Italian soup made with vegetables, often with
the addition of pasta or rice. Common ingredients include
beans, onions, celery, carrots, stock, and tomatoes. One
of the best things about Minestrone is that all the nutrients
are retained in the soup and the combination of various
vegetables takes on a synergistic value and therefore become
more powerful than eating the individual vegetables.
What could be better than something that warms you up in
the winter while providing you with lycopene, beta-carotene,
folate, potassium, soluble fibre and protein?
|
|
| Morroco |
 |
| Couscous
|
|
| Couscous
Traditional
Couscous is made from cracked millet. Millet shares many
of the benefits that come from whole grains such as heart
protective properties thanks to its magnesium content, repair
of body tissue from the phosphorus and the prevention of
gallstones due to its insoluble fibre content. |
|
| Spain |
 |
| Gazpacho |
|
Gazpacho
Gazpacho typically combines tomato, cucumber, and sweet pepper along
with olive oil, onion, garlic, wine vinegar and sea salt, is replete,
not only with vitamin C, but a variety of other nutrients associated
with a reduced risk of chronic disease, including other antioxidants,
folic acid, and fiber.
The folate in tomatoes can also help to reduce the risk of colon
cancer. Tomatoes are also a good source of riboflavin which helps
with migraine attacks and chromium for blood sugar balance.
|
| Hungary |
 |
| Töltött
káposzta (Stuffed cabbage) |
|
Töltött
káposzta (Stuffed cabbage)
This popular Hungarian dish consists of cabbage, oatmeal, garlic,
tomato and beef. It is great for people looking to get the right
balance of vegetables, complex carbohydrates, proteins and fats.
With the cabbage providing you with vitamin K and C as well as dietary
fibre, the tomato providing the lycopene and the garlic full of
antioxidants, you can’t go wrong with this eastern European
favorite.
This list will
be constantly updated as I devour and discover more delicious
foods from around the world.
Feel free to
send your comments and email me about any dishes you think should
be on here!
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