Tap Into the Health Powers of Garlic

By Len Canter
HealthDay Reporter

As scientists look into the effects of diet on health, they're finding that more and more everyday foods offer benefits that go well beyond making dishes tastier.

Garlic, an ingredient found in almost every cuisine, has emerged as one such superfood.

Part of the allium family, which includes onions and leeks, garlic has a number of compounds that supply its health-boosting effects as well as its pungent aroma. According to wide-ranging research, garlic can seemingly improve immunity and heart health, possibly help prevent as well as fight certain cancers, and lower triglycerides and total cholesterol. Its many compounds include antioxidants and allicin, which has anti-bacterial properties, researchers report.

Some of these benefits can be seen after eating just one meal with raw garlic. Yet overall there's enough evidence to have at least half of a clove every day.

To get the most benefits, first chop, slice or crush fresh garlic -- this fires up a process that makes its compounds more potent. Wait 5 to 10 minutes before eating or using in a dish, especially if you'll be mixing it with a highly acidic food like lemon juice.

Here are some easy ways to use raw garlic:

Mash into avocado for guacamole.
Blend into Caesar salad dressing.
Puree with chickpeas for hummus or with white beans for bean dip.
But you don't have to always eat it raw. As long as the garlic is prepped as suggested and added toward the end of a recipe, you can cook it and it will retain its nutritional value.

Health Tip: Eat Whole Grains

Whole grains are an important part of a balanced diet and can help reduce your risk of developing some chronic diseases.

Grains are a source of fiber, several B vitamins, and minerals such as iron, magnesium and selenium, the U.S. Department of Agriculture says.

The agency mentions these possible advantages to adding more grains to your diet:

May reduce your risk of heart disease.
May reduce constipation.
May help you better manage your weight.
If fortified with folate, may help prevent neural tube defects during fetal development.

Health Tip: Understanding Caffeine

Many people won't start the day without a cup of coffee.

Caffeine, the stimulant found in coffee, isn't harmful for most people who drink 400 milligrams (mg) or less each day, the U.S. National Library of Medicine says.

The average 8 oz. cup of coffee contains 95 to 200 mg of caffeine, while a 12-ounce energy drink contains 70 to 100 mg.

If you're pregnant, breast-feeding or have conditions including anxiety, ulcers or irregular heartbeat, you probably should limit intake or avoid caffeine altogether, the agency advises.

Here's the NLM's assessment of how caffeine affects the body:

It stimulates the central nervous system, which can make you feel more awake and give you a boost of energy.
It is a diuretic, which helps your body get rid of extra salt and water by causing you to urinate more.
It increases the release of acid in your stomach, which can trigger an upset stomach or heartburn.
It may interfere with the body's absorption of calcium.
It increases blood pressure.

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How to Decipher Those Food 'Sell-By' Dates

By Len Canter
HealthDay Reporter

Did you know that a store can sell food past the expiration date printed on the label? Or that manufacturers only voluntarily stamp dates on foods?

While the law states that foods must be wholesome and safe to eat, and the U.S. Food and Drug Administration can take action to remove a product that poses a danger, the agency doesn't require dates on foods other than infant formula. And when dates are used, they're determined by the manufacturer. That means that you need to become an educated consumer about dating guidelines to protect your health.

What's called "open dating" is found mainly on perishable foods such as meat, eggs and dairy. "Closed" or "coded" dating is used on cans and boxes.

Dating: An Open & Closed Case:

Sell-By: How long the store should display the food. Buy before this date and cook within one to two days for poultry and ground meats, three to five days for red meat.
Best If Used By or Before: A recommendation for best flavor or quality.
Use-By: Last date for the food's peak quality, but not a safety date.
Closed or coded dates: Packing numbers used by the manufacturer and valuable in case of a recall.

Except for "use-by" dates, dates don't always pertain to home storage and use. Even if the date expires after you buy it, the food should be safe if handled properly. If mishandled, such as stored at too high a temperature, it can become unsafe to eat, no matter the package date.

When buying eggs, look for cartons with the U.S. Department of Agriculture (USDA) shield and a 3-digit code that stands for what day of the year they were packed. For instance, January 1st is 001. Buy eggs within 45 days of the code date. If stamped, follow the "Sell-By" or "EXP" date on the carton. At home, place the egg carton in the coldest part of the refrigerator, not in the door. For best quality, eat eggs within three to five weeks of purchase.

For safety, take food home immediately after buying and refrigerate it. Follow any handling recommendations on the label, and freeze any foods that you won't be eating within a few days. For questions about meat, poultry or eggs, call the USDA Meat and Poultry Hotline at 1-888-M-P-Hotline.

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Top 10 Dairy Food for Health

41-43: Dairy

Many people can't tolerate dairy products.

However, for people who do tolerate them, they are a healthy source of various important nutrients.

Full-fat dairy products seem to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (13, 14).

If the dairy comes from grass-fed cows, then that may be even better, as it is higher in some bioactive fatty acids like CLA.
41. Cheese

Cheese is incredibly nutritious, and a single slice of it contains about the same nutrients as an entire cup of milk. It is also one of the most delicious foods you can eat.
42. Whole milk
Whole milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.

43. Yogurt

Yogurt is made from milk that is fermented by adding live bacteria to it. It has many of the same health effects as milk, except with the added benefits of the friendly probiotic bacteria. 44-46: Fats and Oils

The "war" on fat is lost, and many fats and oils have been making a comeback as health foods.
44. Butter From Grass-Fed Cows

Butter from cows that were fed on grass is high in many important nutrients, including the very important vitamin K2.
45. Coconut Oil

Coconut oil is loaded with powerful fatty acids called medium chain triglycerides. Coconut oil may have benefits for Alzheimer's disease, and has been shown to help you lose belly fat (15, 16).
46. Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits.
47-48: Tubers

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
47. Potatoes

Potatoes are a very popular food around the world. They are loaded with potassium, and contain a little bit of almost every nutrient we need, including vitamin C.

They are also incredibly fulfilling. One study found that boiled potatoes were by far the most filling of 38 foods that were tested (17).
48. Sweet Potatoes

Sweet potatoes are among the most delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients.
49. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss (18, 19).

It is great to use in salad dressings, and to add flavor to meals.
50. Dark Chocolate

Not only is dark chocolate the most delicious food on this list, but it may also be the healthiest.

Dark chocolate is loaded with fiber and magnesium, and is one of the most powerful sources of antioxidants in existence (20).

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Top 10 Food for Health, Health Line

31. Trout

Trout is another type of delicious oily fish, similar to salmon.
32. Tuna

Tuna is very popular in Western countries, and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets, while keeping calories low.
33-35: Grains

Grains have gotten a bad rap in recent years, mainly due to them being a forbidden food on the wildly popular paleo diet.

However, it is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy.

Just keep in mind that they are still pretty high in carbs, so they are not recommended on a low carb diet.
33. Brown Rice

Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fiber, vitamin B1 and magnesium.
34. Oats

Oats are incredibly healthy. They are loaded with nutrients, and also contain powerful fibers called beta-glucans, shown to have numerous benefits.
35. Quinoa

Quinoa has become incredibly popular among health conscious individuals in recent years. It is a tasty grain that is high in nutrients like fiber and magnesium. It is also an excellent source of plant-based protein.
36-37: Breads

Most people eat a lot of bread.

For those who are trying to adopt a healthier diet for the first time, it can be extremely challenging to find something to eat instead of bread.

Fortunately, there are several healthy (or at least "less bad") options available.
36. Ezekiel Bread

Ezekiel bread may be the healthiest bread you can buy at the store. It is made from organic, sprouted whole grains, and also contains several types of legumes.
37. Homemade Low-Carb Breads

The safest choice for healthy bread is something that you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbs.
38-40: Legumes

Legumes are another food group that has been unfairly demonized in recent years.

It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption of nutrients.

However, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating them (12).

What we're left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein.
38. Green Beans

Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.
39. Kidney Beans

Kidney beans are loaded with various vitamins and minerals, and are very high in fiber. Just make sure to cook them properly, because they are toxic when raw.
40. Lentils

Lentils are another popular legume. They are high in fiber and are among the best sources of plant-based protein. Lentils also taste delicious, and have a very satisfying texture.

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Top 20 Foods That Are Super Healthy

11-16: Nuts, Seeds and Peanuts

Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose weight (3, 4).

These foods are crunchy, fulfilling and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E.

They also require zero preparation, which is important because it makes it easier to incorporate them into the diet.
11. Almonds

The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health (5).
12. Chia Seeds

Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.
13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides.
14. Macadamia Nuts

Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.
15. Walnuts

Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins and minerals.
16. Peanuts

Peanuts (technically legumes, not nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight (6, 7).

However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts of it.
17-26: Vegetables

Calorie for calorie, vegetables are among the world's most concentrated sources of nutrients.

There is a wide variety available, and it is best to eat many different types of vegetables every day.
17. Asparagus

Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.
18. Bell Peppers

Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.
19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.
20. Carrots

The carrot is a popular root vegetable. It is extremely tasty and crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.
21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.
22. Cucumber

The cucumber is one of the world's most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.
23. Garlic

Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function (8).
24. Kale

Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.
25. Onions

Onions have a very strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.
26. Tomatoes

omatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.
More Healthy Vegetables

These weren't listed, but are also very healthy: Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips, zucchini.
27-32: Fish and Seafood

Fish and other seafoods tend to be very healthy and nutritious.

They are especially rich in in omega-3 fatty acids and iodine, two nutrients that most people don't get enough of.

Studies show that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression ( 9, 10, 11).
27. Salmon

Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids. It also contains some vitamin D.
28. Sardines

Sardines are small, oily fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.
29. Shellfish

Shellfish isn't eaten very often, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, mollusks and oysters.
30. Shrimp

Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.

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10 Foods That Are Super Healthy

Eating healthy does NOT have to be boring.

There is a massive amount of foods out there that are both healthy and tasty.

Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.

1-6: Fruits and Berries

Fruits and berries are among the world's most popular health foods.

This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.
1. Apples

The apple is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.
2. Avocados

Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.
3. Bananas

Bananas are among the world's best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.
4. Blueberries

Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.
5. Oranges

Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.
6. Strawberries

Strawberries are highly nutritious, and are low in both carbs and calories.

They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence. Other Healthy Fruits

There are many other healthy fruits and berries that aren't listed here.

Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.
7. Eggs

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy (1, 2).

8-10: Meats

It is a myth that all meat is harmful. Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat.
8. Lean Beef

Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you're on a low carb diet.
9. Chicken Breasts

Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you're not eating that many carbs.
10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids.

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