Firstly my apologies for missing-in-action for sometime. We were relocating and it was a terribly busy few weeks for us. Anyway this is Part 3 on Stroke & Diet and sharing on a very important part of a stroke survivor’s diet and it is none other than Fruits.
Personally I feel that it is equally important to address the issue of Antioxidants in relation to a healthy diet be it for stroke survivors or ordinary folks. Sufficient quantity of fiber and antioxidants in our diet are the building blocks for good health.
Antioxidants are disease-fighting compounds that prevent and repair damage caused by oxidation from environment pollutants, chemical toxins, tobacco smoke, lifestyle abuse and poor diet choices. Unchecked oxidation can lead to cancer, heart disease, Alzheimer’s diseases and Parkinson’s diseases.
From the Book “The Antioxidant Miracle” by Lester Packer Ph.D., Lipoic Acid, Pycnogenol, Vitamins E and C will help you to prevent oxidation. One source for these antioxidant content can be found in fruits. A five to ten servings of fruits daily should supply you with sufficient antioxidants. One serving is about the size of your fist. Locally in South-East Asia we have the following fruits that are rich in antioxidants.
Red-fleshed Guava contain high quantity of the antioxidant Lycopene, more than strawberries, spinach and broccoli. Lycopene may lower the risk of cancer such as prostate, ovarian, cervical, oral, pharyngeal, esophagus, stomach, colorectal, lung and pancreatic cancer. One pink-flesh Guava contains 37 calories and is a good source of fiber and Beta-Carotene another antioxidant. Helps to lower cholesterol as well as blood pressure too.
Lemons contain high levels of the antioxidant Flavonoid, Hesperetin and Eriodictyol which may lower heart disease by lowering cholesterol and prevent “bad” cholesterol oxidation. A medium size lemon contains 17 calories and is an excellent source of Vitamin C. Limonoids, Phytonutrients in lemons can fight colon cancer.
Papayas are top source of Beta-Cryptoxantin, an antioxidant that may reduce the risk of lung cancer. Also rich in Vitamins A and C, fiber, Folate and Potassium. Papayas also contain Papan an enzyme that aids in protein digestion.
Half a mango contains 68 calories but twice your daily requirement of Beta-Carotene and Vitamin C. The antioxidants neutralizes free radicals and regulate cell division.
Ten Lychees contain 63 calories and rich in Vitamin C. Japanese researches discovered that Lychees help protect against liver damage.
Fresh Pineapples are the only known source of Bromelain, an enzyme that inhibits inflammation, a usual source of oxidation triggers leading to lung and breast cancer. It also hastens wound healing and prevent asthma flare-ups. It thins mucus too which makes it helpful for bronchitis and sinus problems. Finally it prevents sluggish blood which is good for heart problems.
Full of the antioxidant Naringenin and Eriodictyol which reduce the risk of heart diseases by lowering cholesterol and preventing “bad” cholesterol oxidation.
Strawberries are loaded with brain-healthy antioxidants anthocyanins and quercetin. It also contains Ellagic Acid, another antioxidant which could reduce the risk of prostrate cancer. Eight pieces of medium-size strawberries have 45 calories and provide more than 150 percent of the daily requirement of Vitamin C. They are also packed with fiber and manganese.
One serving provides lots of Lycopene and Vitamins A and C. It also enhances male fertility, the amino acid Citruline (found mostly in the rind) may function as a natural alternative to Viagra.
Pears are leading source of the antioxidant Epicatechin, which helps combat free radicals linked to aging. They are also one of the best source of cholesterol lowering fiber which are found in the peel. A pear contains about 4gms of this fiber and only 100 calories.
RELATED POSTS ON STROKE
What is a Stroke? ~ Facts of Stroke & The Warning Signs. ~ Stroke Risk Factors. ~ Understanding Spasticity Eating & The Stroke Survivor ~
The Job No One Asks For Caregivers Month ~ Botox & Spasticity ~ The ABC’s of Caregiving Behavioural Changes ~ There is Hope ~ Improving Awareness ~ Fall Prevention for Stroke Survivors ~ Sleep Disorders.