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Disease-Fighting
Foods
“Let food be your
medicine, and medicine be your food.” When Hippocrates, the father of
modern medicine, wrote those words more than 2,400 years ago, he was
hundreds of years ahead of his time. Today, thousands of studies around
the world confirm Hippocrates’ advice: What you eat has a powerful effect
on your health.
Functional Foods
The buzz today is about “functional foods” that provide health benefits
beyond basic nutrition. Researchers say a diet high in fruits, vegetables,
nuts and cold-water fish can make your immune system stronger and reduce
your risk of heart disease, certain cancers, and age-related vision and
mental problems.
Supplements vs. Food
Studies say that taking supplements instead of eating whole foods doesn’t
provide the same benefits and may actually increase your risk of disease.
Researchers think that the combination of natural chemicals found in whole
foods work together to promote health.
10 Important
Disease-Fighting Foods
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Spinach
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May prevent
age-related vision problems; provides folate, a vitamin critical for
reducing birth defects; reduces blood levels of homocysteine, an
amino acid that increases heart disease risk; may protect the brain
from aging |
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Broccoli
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High in
sulforaphane, a naturally occurring compound that may help destroy
tumor-causing chemicals; provides indole-3-carbinol, a phytochemical
(nutrient that comes from plants) that may protect against
estrogen-related cancers |
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Salmon
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One of the best
sources for omega-3 fatty acid, a type of fat that may reduce the
risk of blood clots and cardiovascular disease; has
anti-inflammatory effect; may reduce risk of diseases such as
diabetes, stroke, rheumatoid arthritis, asthma, inflammatory bowel
disease, ulcerative colitis, some cancers and mental decline
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Nuts
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Loaded with
heart-healthy monounsaturated fats, omega-3 fatty acid and vitamin
E; helps reduce total blood cholesterol |
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Tomatoes
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Rich in lycopene,
a phytochemical that seems to play a role in preventing certain
cancers |
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Berries
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High in
cancer-fighting phytochemicals; appear to have brain-protective
properties that may help prevent, and possibly reverse, age-related
declines in memory and learning ability |
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Beans / Legumes
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Excellent source
of protein, heart-healthy fiber, folate and antioxidants; may help
reduce cholesterol levels |
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Oats
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Rich in a type of
fiber that’s effective in reducing total and LDL (“bad”)
cholesterol; effective in regulating blood sugar levels
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Purple Grape Juice, Red or
Purple Grapes, Red Wine
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High in a
cancer-fighting compound that may also help reduce the risk of
cardiovascular disease |
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Coffee and Tea
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Coffee: Appears to
reduce risk of heart disease, type 2 diabetes and age-related
cognitive decline
Black Tea: May reduce the risk of cardiovascular disease
Green Tea: May prevent certain types of cancer
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