insideKENT Magazine Issue 24 - March 2014

Oily Fish Beetroot Although the leaves have always been eaten, historically the beet root was generally used medicinally for a range of ailments, including fevers, constipation and skin problems. More recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia. Beetroot is a good source of iron and folate (naturally occurring folic acid). It also contains nitrates, betaine, magnesium and other antioxidants (notably betacyanin). Beetroot is rich in nitrates. When ingested, scientists believe our body converts nitrates into nitric oxide, a chemical thought to lower blood pressure. A well-conducted review of the current evidence from 2013 concluded that beetroot juice was associated with a modest reduction in blood pressure. Another well-conducted review from 2013 looked at research linking beetroot juice to improved exercise performance. The review found that inactive and recreationally active individuals saw moderate improvements in exercise performance from drinking beetroot juice. Beetroot can be enjoyed hot and cold as part of a meal and beetroot juice is now available in supermarkets or even better, if you own a juicer why not juice your own! Interest in the health benefits of oily fish started when researchers observed that Eskimos, who eat mainly oily fish, had fewer heart attacks and strokes than average. Oily fish such as salmon, mackerel and sardines are said to help against cardiovascular disease, prostate cancer, age-related vision loss and dementia. They are a good source of vitamin D, protein, some B vitamins and selenium. Oily fish is also a rich source of omega-3 fatty acids – a type of ‘good’ fat that is beneficial to our health. The UK Scientific Advisory Committee on Nutrition reviewed the evidence on the health benefits of fish in 2004. It said a ‘large body of evidence’ suggests that fish consumption, particularly of oily fish, reduces the risk of cardiovascular disease. Studies have found that eating oily fish can lower blood pressure and reduce fat build-up in the arteries. The evidence is strong enough to warrant a government recommendation that we eat at least two portions of fish per week, of which one should be oily. Avocado This fruit has been called the most ‘perfect’ food as it has so many health benefits. Increasing your consumption of good fats is very important as these fats have been linked to a lower incidence of heart disease and stroke. Avocados contain the ‘good’ fat oleic acid which is a monounsaturated fat, which is thought to lower cholesterol. Avocados are also extremely nutrient rich and contain high lev V

insideKENT Magazine Issue 24 - March 2014 | Page 61