Every day we are bombarded with information about what foods to eat and which foods to avoid. You read articles that tell us the latest fad diet is the best diet for weight loss or you hear from a nutritionist that this new food is going to cure cancer. The truth is, you don’t need any of these things in order to stay healthy and live a long life. All you need is some common sense and knowledge about disease-fighting foods! This article will discuss some of the top disease-fighting foods and the benefits of incorporating them into your daily diet.
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Broccoli
This green vegetable is one of the most important vegetables in your diet! Broccoli contains a high amount of Vitamin C, which boosts immunity to fight off colds and flues. It’s also loaded with calcium, iron, magnesium, phosphorus, potassium, zinc vitamins A & K as well as vitamin B complex. Just three cups provide over 100% daily value for Vitamin A helps maintain vision health. In addition to fighting common diseases, broccoli helps protect against breast cancer due to its rich concentration of indoles (phytonutrients). If you don’t like eating it raw try steaming or lightly sauteing this versatile veggie!
Berries
All berries are packed with nutrients and disease-fighting properties! They are a good source of Vitamin C, dietary fiber, potassium, folate, and vitamin K. Strawberries, raspberries, blackberries, blueberries… they’re all good for you! Berries are especially beneficial in preventing cancer; they contain anthocyanins which are antioxidants that work to neutralize harmful toxins. One study showed that women who ate the most berries had a 20% lower risk of developing breast cancer than those who didn’t eat them often.
Nuts
Nuts are a great source of healthy fats, protein, and fiber. They’re also low in carbohydrates and calories, making them the perfect snack food! Nuts are beneficial to heart health by helping to lower bad cholesterol levels and reducing the risk of heart disease. They’re also helpful in weight management by providing a feeling of fullness after eating a few calories. Most nuts contain antioxidants that help protect cells from damage, which can lead to cancer development. Walnuts are really high in omega-three fatty acids which have been shown to reduce inflammation throughout the body.
Spinach
This leafy green vegetable is one of the most nutritionally dense vegetables available. It’s packed with vitamins A, K, B complex, C & E as well as calcium and iron. Popeye wasn’t kidding when he said spinach was good for you! Spinach contains high amounts of lutein which helps promote eye health by reducing oxidative stress in cells that can lead to cataract formation. Additionally, it has been shown that regularly consuming foods rich in Vitamin K reduces your risk of developing Alzheimer’s Disease due to its ability to reduce brain plaque buildup associated with the disease.
Avocados
Avocados can be found on many healthy food lists and for good reason! Avocados are a great source of fiber, folate, and potassium. Avocados are a great source of monounsaturated fats, which are the good kind of fat that helps to lower bad cholesterol levels and reduces the risk of heart disease. They’re also a good source of lutein, an antioxidant that is beneficial for eye health. Avocados are most well-known for their healthy fat content, but they’re also a great source of vitamin C which can help fight off infection.
Flaxseed
Flaxseed is a rich source of omega-three fatty acids, lignans, and fiber. Not only are flaxseeds high in disease-fighting nutrients but they’re also low in carbohydrates making them the perfect addition to your meal plan! Omega-three fatty acids reduce inflammation throughout the body which helps protect against various diseases including cancer. Lignans have been shown to lower the risk of heart attack by reducing levels of bad cholesterol while increasing good cholesterol. Finally, flax seeds contain both soluble & insoluble fibers that promote digestive health and help you feel full longer resulting in weight management benefits as well!
Sweet Potatoes
These orange root vegetables are a good source of beta carotene, Vitamin C, B vitamins, and potassium. They’re also a very good source of dietary fiber. Sweet potatoes are beneficial for heart health by helping to lower blood pressure and bad cholesterol levels. The high amount of beta carotene in sweet potatoes helps protect cells from damage that can lead to cancer development. Additionally, the antioxidants in sweet potatoes help boost the immune system and reduce inflammation throughout the body.
Papayas
This tropical fruit is a good source of Vitamin C, folate, and dietary fiber. It also contains the digestive enzyme papain which helps to break down proteins into amino acids. This makes papaya a great choice for people with food allergies or intolerances as it can help them digest those foods better. The antioxidants in papaya help protect cells from damage that can lead to cancer development. The high level of Vitamin C found in papayas helps boost the immune system and reduce inflammation throughout the body.
Beets
These beautiful root vegetables are a great source of antioxidants and fiber. One cup of beets contains over 20% of your daily recommended dietary allowance for fiber, helping to regulate digestion. Beets are also high in betaine which helps protect cells from oxidative stress and inflammation- both of which can lead to cancer cell growth. The antioxidants found in beets help neutralize harmful toxins that can damage cells, leading to better overall health.
Conclusion
Adding a few of these nutrient-rich foods to your diet can help protect you from developing some major diseases! Also making sure you’re getting exercise and plenty of rest will help keep your body healthy and functioning at its best. Today’s world is full of stress and pollution, so it’s more important than ever to take care of yourself from the inside out. A healthy diet is a great place to start!
