By Kavitha Sundralingam[1] | Health & Medicine[2]
October 11, 2013
You don’t need to make drastic changes to your diet. Just add these 10 ingredients and your body will thank you.
AsianScientist (Oct. 11, 2013) – Eating healthy and having an adequate intake of vitamins and minerals is crucial to help the body to grow, heal and maintain its well-being. Sometimes, illnesses are caused by the lack of certain vitamins – our body’s way of alerting us that we need to consume more from a certain food group.
Here we list ten ingredients to include in your diet to boost the immune and digestive systems, improve overall mood, increase productivity and reduce risk of developing diseases.
1. Apples: The most basic of fruits contains a high level of antioxidants that slows the aging process[3] and reduces the chances of heart disease. A regular intake of apples could also reduce the risk of type II diabetes[4] , according to a study published in the Journal of Food Biochemistry.
2. Broccoli: Rich in calcium, potassium, folate and fiber, a diet high in broccoli reduces the risk of one developing diabetes and certain kinds of cancer. As broccoli also contains vitamin C, over-boiling will destroy its nutrients. Phytonutrients, a book on natural products that range from Chinese herbal medicine to tea extracts, microbes to marine sponges, highlights how broccoli increases our immune function and restores our youthful properties[5] .
3. Fish Not just any fish—but oily fish. That’s right. Stock up on salmon, mackerel, sardines and anchovies—these fish contain omega-3 fatty acids and oils that benefit the heart and reduce inflammatory conditions.
4. Oatmeal: It’s not the tastiest thing ever, but so worth eating. Regular consumption of oatmeal can reduce blood cholesterol levels, benefit the heart and contribute to a low-fat diet. Oats contain polyphenols, which provide protection against coronary heart disease, colon cancer and skin irritation[6] , according to an article published in Nutrition Reviews.
5. Green leafy vegetables: Spinach and cabbage, just to name a few, work wonders on our bodies. Spinach is high in iron content and the dark leafy vegetable is a good source of vitamin A, B, C, E, and K. The best way to consume them is uncooked, steamed or slightly boiled.
6. Avocados: Blend it in a smoothie or just scoop up the flesh with a spoon—either way, the smooth texture of this fruit will melt in your mouth. Rich in vitamin B and high in fiber, avocados are not only healthy, but known to destroy cancer cells. According to a study published in Biochemical and Biophysical Research Communications, phytochemicals found in avocado can help in cancer prevention[7] .
7. Almonds: …and chocolate. What a delicious combination. But did you know eating plain almonds can protect you from cardiovascular disease? Due to their unique nutrient composition[8] , almonds can reduce inflammation, body weight and oxidative stress, according to a study published in the Journal of Agricultural and Food Chemistry.
8. Dark chocolate: Who knew chocolate could actually be healthy. Now, only certain people can adapt to the bitter taste of dark chocolate, but just a bite of it daily may help to reduce blood pressure. A dark chocolate a day keeps the doctor away[9] ?
9. Beans: It’s good to cultivate a habit of eating a serving of legumes each day. Beans, peas and lentils can lower the risk of heart disease. Women take note—this healthy habit may help to reduce the risk of breast cancer.
10. Lemons: Adding a slice of lemon to water or tea is beneficial to strengthening your bones and immune system. Another plus: lemons are the perfect source of vitamin C.
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Copyright: Asian Scientist Magazine; Photo: Br3nda/Flickr/CC.
Disclaimer: This article does not necessarily reflect the views of AsianScientist or its staff.
References
- ^ Posts by Kavitha Sundralingam (www.asianscientist.com)
- ^ View all posts in Health & Medicine (www.asianscientist.com)
- ^ Asian Scientist (www.asianscientist.com)
- ^ Wiley (onlinelibrary.wiley.com)
- ^ Natural Products (www.asianscientist.com)
- ^ Wiley (onlinelibrary.wiley.com)
- ^ Biochemical and Biophysical Research Communications (www.sciencedirect.com)
- ^ Journal of Agricultural and Food Chemistry (pubs.acs.org)
- ^ Asian Scientist (www.asianscientist.com)
- ^ almonds (www.asianscientist.com)
- ^ apples (www.asianscientist.com)
- ^ avocados (www.asianscientist.com)
- ^ beans (www.asianscientist.com)
- ^ Breast Cancer (www.asianscientist.com)
- ^ broccoli (www.asianscientist.com)
- ^ dark chocolate (www.asianscientist.com)
- ^ Diabetes (www.asianscientist.com)
- ^ fish (www.asianscientist.com)
- ^ Heart Disease (www.asianscientist.com)
- ^ High Blood Pressure (www.asianscientist.com)
- ^ Inflammation (www.asianscientist.com)
- ^ Journal of Agricultural and Food Chemistry (www.asianscientist.com)
- ^ lemon (www.asianscientist.com)
- ^ oatmeal (www.asianscientist.com)
- ^ Stress (www.asianscientist.com)
- ^ Wiley (www.asianscientist.com)
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