Nature provides us with foods that are beneficial for health, although the first rule to find them is to discard the processed.
The tasty does not have to be at odds with the healthy. Nature directly provides us with numerous foods that combine both advantages, although nothing is written about tastes, and the first rule to find them is to discard processed ones. We are what we eat, so there are a number of foods beneficial to health that improve our mood and reduce the risk of developing diseases. Based on scientific research, these are some of the most recommended. Here are some foods to preserve our health.
It is one of the most nutritious foods since it provides magnesium, vitamin E, iron, calcium, fiber, and riboflavin (vitamin B2). In addition to helping to maintain cholesterol at healthy levels thanks to its unsaturated fatty acids, as this study published by the National Center for Biotechnology Information concludes, they also increase the feeling of satiety and, therefore, are useful when following a diet. Eating a handful of these nuts each day reduces the risk of developing heart-related diseases and cancer, as highlighted in the Association of Nut Consumption with Total and Cause-Specific Mortality study published last November.
This popular vegetable is rich in fiber, calcium, potassium, vitamin C, folic acid, and phytonutrients. The latter reduces the risk of heart disease, diabetes, and some types of cancer. To take full advantage of all the nutrients it contains and benefit from its action on health, it is necessary not to cook it for too long. This study, published in the journal Nutrition and Cancer, emphasizes that broccoli contains the powerful anticancer enzyme myrosinase but must be undercooked to preserve it.
This fruit is an extraordinary source of antioxidants, thanks to polyphenols, which fight free radicals associated with the aging process and the development of some diseases. Various investigations have concluded that eating an apple a day reduces bad cholesterol levels (up to 23%) and improves good cholesterol (HDL). Other more recent research, such as this one published in the journal Stroke, points out that the intake of fruits, mainly apples, and pears, reduces stroke risk in half.
Blueberries: neurodegenerative diseases
Blueberries, raspberries, and strawberries – and other similar fruits such as blackberries – are low in calories and have the highest concentrations of anthocyanins, a natural pigment responsible for their characteristic red color, which functions as a powerful antioxidant. According to a study, older people who eat large amounts of blueberries (and strawberries) are less likely to suffer from neurodegenerative diseases, such as dementia or Alzheimer’s.
Bluefish: prostate cancer
Sardines, anchovies, mackerel, herring, and trout are rich in omega-3 fatty acids, which are very beneficial for the heart. According to research from the Comprehensive Cancer Center, patients who eat a diet rich in oily fish have a lower risk of developing prostate cancer. Another study published in the Annals of the Rheumatic Diseases concluded that just a weekly serving of oily fish cuts the chances of developing arthritis in half.
It is another of the main sources of antioxidants, in addition to providing various types of vitamins, phosphorus, calcium, iron, and folic acid. Its intake reduces the risk of type 2 diabetes, although as with broccoli, the way to preserve these properties is to cook them little.
Sweet potatoes: colon cancer
In energy value, sweet potatoes outperform potatoes. Also, in vitamins, especially in relation to provitamin A (beta carotene), B1, C (ascorbic acid), and E (tocopherol). It has a large amount of digestible fiber, which accelerates intestinal transit, prevents colon cancer, controls glucose level, reduces cholesterol level, and produces a feeling of satiety. Its skin and pulp have antioxidants, which is why it prevents heart disease, diabetes, and cancer.
Oatmeal is one of the healthiest cereals and a good alternative to commercial varieties, many of which have too much sugar. Oats contain beta-glucan, a form of fiber that, when eaten daily, helps reduce cholesterol. Oats are also rich in omega-3 fatty acids, folic acid, and potassium.
Avocados: cardiovascular diseases
Many people avoid avocado because of its high-fat content, but it should be clarified that they are 75% monounsaturated fats, so they are not so fattening. Avocados are also very high in fiber, both soluble and insoluble, and several studies have shown that their regular consumption lowers cholesterol levels in the blood. It is especially recommended for people at risk of cardiovascular disease.
For know more, Click Here