In "The Abs Diet," the author David Zinczenko includes meat and berries as being among the top 12 power foods to include in your diet. Meat sources include turkey, chicken, lean steak and fish. Meat offers significant amounts of protein, iron, zinc and B vitamins. Berries contain healthy antioxidants, fiber and vitamin C. Varieties include raspberries, blueberries, strawberries and cranberries. Meat and berries are healthy choices to include in a well-balanced diet.
Function of Iron
Meat is a rich source of the mineral iron. Iron functions by producing hemoglobin, which transports oxygen throughout your body. It also helps the immune and central nervous systems. Animal products such as red meat and poultry contain heme iron, which absorbs better than iron found in plant foods. According to the University of California at Berkeley, about 15 percent of the iron in beef, lamb, chicken and pork is absorbed by the body compared to only 5 percent of that in plant foods.
Function of Zinc
Zinc is a mineral found mostly in meat such as chicken and pork. Zinc plays an important role in the growth and development of the human body. The mineral also boosts the immune system to protect you from cold, flu and bacterial infections. According to the Reader's Digest Association, meat furnishes about half the recommended daily allowance for zinc.
Considerations for Meat
According to the University of California at Berkeley, red meat is one of the major sources of cholesterol and fat in the American diet. These substances have been linked to an increased risk of heart disease, obesity, diabetes and certain cancers. The amount of saturated fat found in some meats elevates blood cholesterol levels, which results in clogged arteries. Balance the meat in your diet with other high-quality proteins such as low-fat dairy products, eggs, beans and legumes.
Significance of Antioxidants
Berries contain antioxidants, which prevent and repair damaged cells. In "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden says antioxidants are the internal bodyguards that protect your cells from free radicals. Free radicals block arteries, deteriorate joints, impair your nervous system and cause premature aging. Blueberries, raspberries, goji berries and blackberries are identified as having the highest concentration of antioxidants.
Benefits of Fiber
Berries are considered high-fiber foods. The Reader's Digest Association says fiber adds volume to your diet with fewer calories. Fiber tends to fill you up longer so that you no longer feel hunger and overeat. High-fiber berries are ideal for your diet when trying to manage your weight. Fiber can also lower blood cholesterol levels and slow the absorption of sugar. Drink plenty of fluids when increasing your fiber intake to prevent constipation, bloating and flatulence.
References
- "The Wellness Encyclopedia of Food and Nutrition"; University of California at Berkeley; 1992
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, PhD; 2007
- "The Abs Diet: Eat Right Every Time Guide"; David Zinczenko; 2005
- "Foods That Harm, Foods That Heal"; The Reader's Digest Association;1997
Member Comments