Nutrition

Great Foods To Add To Your Grocery List

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It is no secret that bad food increases the risk of illness. For example, at least 45% of diagnoses of type 2 diabetes are caused by diet, according to the National Institutes of Health. But on the other hand, the risk of serious disease can decrease if we eat healthy foods.

Scientists have analyzed the impact of food on heart disease, cancer and neuronal decline, and have reported which foods have the best effects. These “super foods” offer many benefits that can keep people alive longer. To find out which foods fight disease, read on. Stay tuned for the perfect burger to fight disease!

A handful of almonds can save your heart

Almonds are a good source of healthy monounsaturated fats. In a review of 57 nutrient studies, scientists noted that almonds have a positive effect on cholesterol. The daily consumption of approx. 45 g almonds can help to reduce cardiovascular diseases.

Almonds also contain powerful antioxidants that fight disease. According to a 2007 study in the Journal of Nutrition, 3/4 cup of almonds relieves oxidative stress by up to 34%. This can reduce the chances of developing inflammatory diseases such as cancer.

Mushrooms keep the brain alive

Recent research has established a link between mushroom consumption and brain health. In March 2019, scientists in Singapore reported that even a small portion of mushrooms reduced the risk of cognitive decline. These anti-inflammatory mushrooms included golden, oyster, shiitake and white button mushrooms.

Mushrooms may also reduce the risk of prostate cancer, according to Japanese researchers in the International Journal of Cancer. For older men, mushroom consumption systematically reduced their risk of cancer by 8%. But the anti-inflammatory and antioxidant effects of mushrooms benefit people of all genders.

Drink coffee, live longer

Drinking coffee every morning has a number of important health benefits. In 2015, research has linked coffee to a lower mortality rate. Drinking three to four cups a day (on average) has prolonged the life span of participants, according to researchers. Indeed, coffee delays the onset of certain diseases.

For example, moderate coffee consumption reduces the risk of developing heart disease, according to a Circulation study. A moderate intake is equivalent to three to five cups of coffee per day. This can reduce the risk of type 2 diabetes, cirrhosis, Parkinson’s, and cancer of the uterus and liver, says Harvard Health Publishing.

Why buffalo patties are better than beef

When it comes to the health benefits of bison, the proof is in the pudding. Bison has less cholesterol than a slice of chicken. In 2013, a Nutrition Research Study concluded that bison unclog arteries. The meat lowers triglycerides, which can lead to heart disease over time.

Bison pose far fewer health risks than beef. Researchers have found that bison have a low atherogenic risk, making people less likely to develop high blood pressure, insulin resistance and high cholesterol. In addition, bison have high levels of omega-3 fatty acids, according to the Journal of Animal Science.

Adding oregano to kill bacteria

Oregano, in the form of a spice or oil, can fight several types of bacteria. In 2001, scientists at Georgetown University concluded that oregano oil can fight bacteria and even drug-resistant strains. In a test tube study conducted in 2015, oregano was the second most effective plant against bacteria (the first being thyme).

According to the Pakistan Journal of Pharmaceutical Sciences, studies have shown that oregano fights at least 23 different strains of bacteria. In a 2009 study published in Nutrition and Cancer, oregano even killed cancer cells.

The best combo: onions and garlic

Onions and garlic are not only delicious together, they also fight disease. The British Journal of Cancer has called this combination a “matter of life and death”. Several studies have linked both vegetables to a lower risk of cancer. Both have several compounds that inhibit cancer-causing activity.

The onion and garlic compound, Allium, can fight many cancers. According to Cancer Prevention Research, these vegetables can delay stomach, esophageal, colorectal, prostate and breast cancer. However, not everyone enjoys the same benefits, according to the researchers.

Protect your DNA with Kiwi

More people should know more about the health benefits of kiwis, says the European Journal of Nutrition. Some kiwis contain three times the vitamin C of oranges. This vitamin can improve immune system functions and prevent your DNA damage. In addition, several studies have linked kiwifruit to metabolic health.

Kiwifruit may also improve the quality of sleep in adults. In a 2011 Asian study, participants with sleep problems took more rest after four weeks of eating kiwifruit. Poor sleep significantly increases the risk of chronic diseases such as diabetes, obesity and depression, according to the Centers for Disease Control.

To reduce the effect of sugar, eat quinoa.

According to JAMA Internal Medicine, eating too much sugar can increase your risk of heart disease, diabetes and metabolic syndrome. Fortunately, quinoa reduces the effects of sugar on the body. In a 2004 study, quinoa bread significantly improved insulin, triglyceride and blood sugar levels in participants.

In a study of rats in plant foods for human nutrition, quinoa reversed the effect of sugar. The grain prevented certain sugars from affecting blood pressure and cholesterol. Although quinoa does not cancel out sugar, it may prevent people from developing chronic diseases later in life.

Salmon, the healthiest fish

Fatty fish, such as salmon, which contains high levels of omega-3 fatty acids. According to a Harvard study at JAMA, eating salmon regularly reduces your risk of heart disease by one-third.

In 2013, an Indian review of 73 studies came to the same conclusion. Fish rich in omega-3 reduces the risk of coronary heart disease, heart failure, arrhythmia and myocardial disorders. And salmon contains more omega-3 than most other fish.

Pumpkin seeds protect against cancer

Pumpkin seeds provide an impressive amount of antioxidants. In 2009, a study by Food Research International suggested that pumpkin seeds can fight lung, breast, prostate, stomach and colon cancer. Pumpkin seeds can delay breast cancer, according to studies.

Pumpkin seeds may also reduce the risk of heart disease. According to Climacteric’s research, pumpkin seed oil can lower blood pressure by 7%. It also increases HDL cholesterol (the heart healthy type) by up to 16%. In addition, you can easily add pumpkin seeds to meals.

An apple one day…

The expression “an apple a day keeps the doctor away” is more accurate than many people know. University researches revealed that after eating two apples a day, the blood and cholesterol levels of the participants improved, reducing the risk of heart disease by 4%.

Apples also contain healthy flavonoids. Scientists at Edith Cowan University said these flavonoids may protect against both heart disease and cancer. Even those with substance abuse problems have a better chance after eating apples (although diet does not cancel out bad habits).

Eat broccoli for your liver

Like many cruciferous vegetables, broccoli can fight disease. In February 2020, research in hepatology noted that broccoli contains a healthy compound, indole. Over time, this compound may delay or prevent liver steatosis, the scientists said. It may also relieve symptoms in people with the disease.

In another study, researchers at the University of Western Australia looked at heart disease. Broccoli opened up the arteries and cleansed the blood, they said, greatly reducing the risk of stroke and cardiovascular disease.

Grapes repair damaged tissue

Grapes naturally provide reservatrol, a nutrient that helps repair damaged tissue. According to a 2015 scientific review, grapes could improve the prevention of several diseases. For example, antioxidants in grapes have protected against skin cancer and improved liver enzyme function in studies.

Because of their powerful antioxidants, grapes are known to protect the heart. Research in the Journal of Nutrition has reported that eating grapes may reduce the risk of cardiovascular disease. In addition, grape powder healed neuronal damage in one study, according to Molecular Nutrition & Food Research.

The many benefits of green tea

In 2018, a study by BioMed Research International concluded that green tea helps people live longer. The tea fought heart disease, diabetes, arthritis, oral infections, neural disorders and cancer among Chinese participants. You can thank the antioxidants in green tea for this effect.

Green tea is particularly effective against heart disease and stroke, the two most common causes of death. According to a January 2020 study, drinking green tea three times a week reduces the risk of cardiovascular disease by 20%. Black tea has not produced the same effect in research.

Peanut Pop

According to a 2015 study, eating a handful of peanuts every day can reduce your chances of dying. These nuts fight several diseases, including diabetes, brain disease, heart disease, respiratory disease and cancer, according to the International Journal of Epidemiology. Peanuts fight inflammation that triggers conditions such as gallstones and diabetes, According to the Journal of Food Science and Technology.

Brain health comes from papaya

Papaya, especially fermented papaya, shows promising curative effects on the brain. In 2015, researchers fed Alzheimer’s patients fermented papaya powder and their number of biomarkers fell by 40%. In other words, the fruit has cured some oxidative stress in the DNA, which may protect against Alzheimer’s disease and cancer.

Papaya can also heals the skin since it is rich in vitamin C and lycopene. Further more, photochemical and photobiological sciences researches, confirmed that these nutrients soothe red sunburns more quickly. Over time, this can delay skin diseases caused by the sun’s UV rays.

Sweet potatoes, a food for eye health

Sweet potatoes are rich in anthocyanin, a water-soluble vitamin that gives the root its orange and purple colors.

In an animal test, scientists found that purple sweet potatoes could keep the brain healthy. The vegetable prevented inflammation from harming the brain, says Neurochemistry International. In addition, a diet rich in fruits and vegetables reduces a person’s risk of dementia, according to a 2016 study in molecular neurobiology.

Why you should drink cherry juice

Sour cherries are the best inflammation fighters. According to a 2019 nutrient study, drinking sour cherry juice relieves oxidative stress in the elderly. This stress can lead to cardiovascular disease over time, according to the researchers. An earlier University of Michigan study correlated cherries with a lower risk of heart disease.

Cherries have many other benefits, says Nutrients. They can promote the enzymes in the liver that keep the organ healthy. They also lower blood pressure, which may delay diabetes. And cherries heal muscle tissue to ease arthritic symptoms over time.

The special nutrients in beets

In 2015, scientists recorded the effect of beet on blood pressure in hypertension. People who drank one cup of beet juice a day had significantly lower blood pressure, reducing their risk of heart disease and diabetes.

The roots are rich in alpha-lipoic , an important antioxidant that protect many parts of the body.

According to a 2019 review by BMC Nutrition & Metabolism, beets have the potential to alleviate many diseases. Antioxidants protect against diabetes, neuronal decline and even oral infections. In addition, research suggests that beets may reduce the risk of certain cancers.

Flaxseed shows promise

Flaxseed was used as an ancient herbal remedy long before its effects were scientifically studied. In the Journal of Food Science and Technology, scientists reviewed more than 200 studies on the seeds. In several studies, flaxseed reduced blood sugar levels in participants, keeping people away from diabetes.

In animal studies, flaxseed protected rats from ovarian, breast and colon tumors. Finally, the effect of flaxseed on blood pressure and inflammation may prevent chronic kidney and heart disease. Flaxseed looks promising!

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