What we eat has the potential to improve or harm our health. Our dependence on processed foods leads to malnutrition and is the root cause of diseases such as obesity, cardiovascular disease and type 2 diabetes. On the other hand, some of the foods we consume can help us live a longer and healthier life.
To live longer and be healthier, we must nourish our bodies with nutrient-dense foods. In this way, we can take good care of our organs and protect ourselves from diseases. Here is your health TURPGILLER
These vegetables are herbal powerhouses with the unique ability to alter their hormones, activate the body's natural detoxification system, and inhibit the growth of cancerous cells.
Those foods that will make you peak…
Cruciferous vegetables should be chewed thoroughly or eaten shredded, chopped, juiced or blended to unleash their powerful anti-cancer properties.
The cruciferous phytochemical sulforaphane has been found to protect blood vessel walls from inflammatory signals that can lead to heart disease. Cruciferous vegetables are the most nutrient-dense of all foods. It is recommended to eat one variety every day, both in raw and cooked form. You could try adding some broccoli, cauliflower, brussels sprouts or cabbage to your meals.
GREEN LEAFY VEGETABLES
Uncooked, green leafy vegetables contain fewer calories per serving, making them an ideal choice for weight control.Studies have proven that women who eat a larger proportion of salad at the beginning of the meal eat fewer calories than the rest of the meal, and larger salads reduce more calories than smaller ones. In addition to weight loss, more raw vegetable intake is associated with less chance of heart attacks and also associated with a reduced risk of stroke, diabetes, and various cancers. Leafy green vegetables also have essential B vitamins.
NUTS
A nutritious source high in healthy fats, plant protein, fiber, antioxidants, phytosterols and minerals, nuts are also a low-glycemic food that helps reduce the glycemic load of an entire meal, making them an essential ingredient for an anti-diabetes diet.It's also rich in mini folate plus lutein and zeaxanthin, carotenoids that protect eyes from minor damage.
Despite their calorie density, nut consumption is associated with lower body weight due to appetite suppression from potentially heart-healthy ingredients. Eating nuts regularly also lowers cholesterol and is linked to a 35 percent reduction in heart disease risk. Add sliced almonds or mix some raw cashews into a creamy salad dressing.
SEEDS
The nutritional profile of seeds is very similar to nuts as they provide healthy fats, minerals and antioxidants, but seeds contain more protein and are rich in minerals.
Flax and chia seeds are rich in omega-3 fats. Flax, chia, and sesame seeds are also rich in lignans, which are cancer-fighting phytoestrogens. Sesame seeds are rich in calcium and vitamin E, and pumpkin seeds are especially rich in zinc. For maximum nutritional benefit, nuts and seeds should be eaten raw or just lightly toasted.
You can try adding flax or chia seeds to your morning smoothie or oatmeal.
FOREST FRUITS
These antioxidant-rich fruits are essential for heart health. Making berries part of daily meals for a longer time period can improve blood pressure, reduce oxidative stress,LDL and
cholesterol.
Forest berries also have anti-cancer properties and are an excellent food for the brain.
NAR
The pomegranate is a unique fruit that contains small, crunchy, juicy grains with a delicious blend of sweet and sour flavors. Pomegranate's signature phytochemical is abundant in punicalagin, and pomegranate juice's pomegranate phytochemicals have various anticancer, heart-protective and brain health effects. Most notably, a study of patients with severe carotid artery occlusion who drank one serving of pomegranate juice daily for a year found a 30 percent reduction in atherosclerotic plaque. In another study of older adults, those who drank pomegranate juice every day for 28 days performed better on memory tests compared to those who drank a placebo beverage.
BEAN
As the most nutrient-dense source of starch, beans act as an anti-diabetic and weight loss food because they are digested slowly. This blunts the rise in blood sugar after a meal and helps prevent food cravings by promoting satiety.
They also contain plenty of soluble fiber, which helps lower cholesterol, and resistant starch, which is converted by intestinal bacteria into short-chain fatty acids that help prevent colon cancer. Eating beans, peas or lentils twice a week was found to reduce the risk of colon cancer by 50 percent. Pulses consumption also provides significant protection against other cancers. Kidney beans, black beans, chickpeas, lentils, peas - you can choose between them.
MUSHROOM
Consuming mushrooms regularly is associated with a reduced risk of cancer. Mushrooms have quite a variety of beneficial properties. Research on different types of mushrooms has found anti-inflammatory effects, enhanced immune cell activity, prevention of DNA damage, slowed cancer cell growth and inhibition of angiogenesis. Mushrooms should always be cooked. Raw mushrooms contain a potentially carcinogenic substance called agaritine, which is significantly reduced by cooking.
ONION AND GARLIC
Vegetables from the allium family, of which the onion is a member, benefit the cardiovascular and immune systems, have antidiabetic and anti-cancer effects. Increased consumption of allium vegetables is associated with a lower risk of stomach cancer.
These vegetables prevent cancer development by detoxifying carcinogens, stopping cancer cell growth and blocking angiogenesis. After crushing,chewing these elements are released. Onions also contain high concentrations of health-promoting flavonoid antioxidants, which have anti-inflammatory effects that may contribute to cancer prevention.
TOMATOES
Tomatoes contain plenty of health-promoting nutrients. Lycopene, vitamins C and E, beta-carotene and flavanol antioxidants are just a few of them.Lycopene specifically protects against cancer, UV skin damage and cardiovascular disease. Lycopene is absorbed more when tomatoes are cooked – a glass of tomato sauce contains 10 times more lycopene than a glass of raw, diced tomatoes.
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