Page 23 - 6-12-15 Frisday's Edition

Health
Eat Your Way To Healthier Nails
Superfoods For Your Health And As You Age
Brittle nails can surely make your flawless manicure look rather sad. You may be suffering from weak, brittle nails, but the good news is it can be addressed right in your kitchen
Folate
If you have brittle nail is- sues, you probably have a fo- late deficiency. Try adding folate-rich foods like lentils, beans, spinach legumes, dark-green leafy vegetables and peas to your diet
Fatty Acids
Including more fatty acids into your diet for nail strengthening. A quick and easy way to do this is with flaxseed. The great thing about flaxseed is you can toss it in your cereal, oatmeal and smoothies pretty transpar- ently
Good Protein
Weak nails are often soft and fragile. To combat this, try eating more hearty pro- tein like cornish hens, pork loin, and lower-sodium deli- sliced roast turkey and fish (especially salmon and
mackerel). Six ounces of this type of protein a day is the perfect way to eat those weak nails away
Iron
Iron deficiencies can eas- ily ruin your nails. Try forti- fied cereals, eggs, spinach paired with vitamin C–rich foods like citrus fruits, toma- toes, bell peppers. The com- bination of the two help the body absorb iron
Olive Oil
A quick rub down with olive oil around the nail beds at night will not only make your nails stronger, but your hands softer. How about that for a double benefit
Pump the brakes on aging and stay out of the doctor’s office by adding these power- houses to your plate.
Mangos
Nutrient-rich mangos help prevent cancer. They’re packed with Vita- mins A and C, as well as folic acid, which helps to reduce your cancer risk by 50%.
Black Beans
Fiber-rich black beans stop strokes. Black beans are full of compounds (anthocyanins) that strengthen and heal the blood vessels that nourish your brain. Eating 1/3 cup of black beans daily can cut your risk of stroke more effectively than 12 other superfoods.
Citrus Zest
Sprinkling a little
lemon, orange or
grapefruit zest onto
your vegetables,
salads or other foods
can cut your skin cancer risk by 30%. It only takes 1 tablespoon weekly.
Prunes
Skin-firming prunes prevent wrinkles. They contain twice as many skin-firming, wrinkle-preventing antioxidants as any other fruit or vegetable. They are loaded with bone- strengthening boron and eating 5 prunes daily can reduce your odds of having brittle bones by 50%.
Bananas
Potassium-rich bananas
protect your hearty. They
are also loaded with Vitamin
B-6 and a type of fiber called
pectin – a trip of nutrients
that lowers blood pressure,
strengthens heart function
and helps prevent dangerous
blood clots. Eating one banana daily can cut your risk of heart disease by as much as 24%.
Green Cabbage
Green Cabbage stead-
ies blood sugar. Cab-
bage contains plant
compounds (polyphe-
nols) that help muscle
cells use insulin prop-
erly. Eating one cup a
day can improve your
insulin sensitivity and
lower your blood sugar, helping to reverse prediabetes in as little as two months.
Cheese
KO germs with cheese.
Eating just 2 oz. of blue,
Gouda, Jarlsberg, Edam
or Roquefort cheese daily
can reduce your risk of
viral infections by 24%.
These cheeses are loaded
with healthy probiotic
bacteria, which stimu-
lates your immune sys-
tem to attack
trouble-making viruses
and bacteria faster and more aggressively.
FRIDAY, JUNE 12, 2015 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 11-B