A 4 Misunderstood Foods for Human Health

While fruits and vegetables like blueberries, tomatoes and spinach have achieved the celebrity status in the nutritional world, there are certain vegetable items and fruits which are underestimated about their nutritional worth by the common people. They generate little excitement and great level of confusion among the people.

Here is a look at four of such foods which are commonly regarded as “Nutrition Zeroes” but are actually “Nutrition Heroes”. These are those underestimated and even misunderstood veggies that certainly deserve a place in your plate.

AVOCADOS: Avocados are generally regarded as “High Fat” foods. But the fact is though avocados have abundant of fat, the fat is monosaturated in nature. This monosaturated fat protects the heart by lowering Low Density Lipoprotein (LDL) or the “bad” cholesterol level and increasing the level of High Density Lipoprotein (HDL) or the “good” cholesterol. Avocados contain fiber and phytonutrient β-sitosterol. These help control cholesterol and leutin, which promotes eye-health. Avocado is a rich source for Vitamin-E; is the “super-foods for the liver” as it offers the best defense against the liver damage.

CELERY: Celery is often dismissed as a nutrition nonentity. However, it is an excellent source of vitamin K and a rich source of Vitamin C, folate and potassium. It is loaded with phytonutrients like quercetin (which promotes brain and prostate health) and apigenin (which may help slow prostate tumor growth).

PARSELY: Parsely , apart from garnishing, is actually a package of a powerful nutritional punch. Just 1/4th cup of parsely provides more than 300 percent of the daily requirement of Vitamin K and is an excellent source of Vitamin A and C. it is the top source of antioxidant flavonoids which provide protection against prostate, breast, colon, skin and thyroid cancer. It has got an abundance of phytonutrients which protect the sight and chewing a sprig help freshen the breath.

POTATOES: Potatoes have always been regarded as food very rich in fat. But the fact is that potatoes’ nutritional value depends upon how it is prepared. In fact, a medium baked potato with skin has 163 calories and no fat and is an excellent source of potassium, Vitamin C, fiber, magnesium, manganese, niacin, copper and Vitamin B-6. Potatoes supply chlorogenic acid (phytonutrient), which reduce the risk of liver and colon cancer by blocking the formation of carcinogenic nitrosoamines. When eating potatoes, leave the skin on for added fibers and nutrients.

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Carbs for a healthy diet'

Every food stuff has good and bad carbohydrates. Look out for Nutritional Facts and ingredients printed on the packets of these foodstuff to know what and how much are you consuming.

Carbohydrates are often thought of as the 'bad guys' in a healthy diet plan. But not all carbs are created equal. While some diets will see you enjoy good carbs such as non-starchy vegetables and legumes, and eliminate all starchy and sugary carbs to help balance your blood-sugar levels and control cravings, with some other diets more "good" carbs, such as whole-grains, fruits, and certain starchy vegetables, like sweet potatoes and winter squash, are reintroduced. The key to choosing healthy carbs is to focus on those that are high in fiber.

Good carbohydrates include those found in nutritious, high-fiber fruits and vegetables, legumes, unrefined whole grains, and certain types of rice, such as brown and wild. Unfortunately, fiber is often removed from grains during processing to produce a smoother texture and to extend the shelf life of breads and other baked goods. Without fiber, processed grains become essentially chains of glucose (sugar) molecules known as starches, which are devoid of nutrients. These bad carbs must be avoided on a healthy diet.

Besides being packed with vitamins and minerals, good carbs contain plenty of fiber, which takes longer to digest, thus keeping blood-sugar levels steady - and cravings at bay.

When you pick up a product, be sure to first check out the Nutrition Facts panel. This will show you the total amount of carbohydrates and how much of that total comes from fiber and sugar. The higher the fiber in a product the better it is refined flour products often have very little.