Health Bits
There are many things you can do to improve your health . We share some simple tips to make you feel better and a little bit healthier .
SAY YES TO CAROTENOIDS Brightly coloured fruits and vegetables like pumpkin , broccoli and red peppers are high in carotenoids which have a protective effect for allergic rhinitis and hay fever . They also offer us protection from heart disease as their antioxidant properties protect the lining of the arteries from free radicals ’ oxidative damage .
Adding more carotenoid-rich foods to your diet can increase the number of antioxidants and protective cells in your body , strengthen your immune system and improve overall health .
YOUR BODY NEEDS FAT Say no to fad diets that direct you to avoid all fat sources . Fat is a necessary part of your diet because the body relies on it for many functions - including brain health , immune system function and digestion .
Good fats to eat are monounsaturated fats , such as :
• Cold-pressed olive oil
• Avocados
• Nuts
• Oily fish like salmon
Avoid trans fats , especially hydrogenated fats and minimise your intake of processed and fast foods .
BOOST YOUR BONE DENSITY As women age , bone density decreases . On average women require 1 000 to 1 500 milligrams of calcium daily . This daily requirement can be reached by eating or drinking dairy and soy products ( fat-free for the weight conscious ), eating dark-green leafy vegetables , dried peas and beans or calciumfortified juices .
EAT BREAKFAST Studies show that eating a proper breakfast is one of the most important things you can do for your health . A balanced breakfast includes fresh fruit or fruit juice , a high-fibre breakfast cereal , low-fat milk or yoghurt , wholewheat toast and eggs .
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Bonitas Member Magazine Issue 3 | 2021