|There are many benefits that come when you eat a healthy diet! Eating healthy does not wholeheartedly depend on eating fruits and vegetables ,it also depends on balancing your meals so that you are not over portioning. Additionally many fruits and vegetables helps to prevent diseases from entering your body. Change and balance out your diet, and you’ll be on to a fresh h2ealthy start.
Many times we find ourselves wanting to eat a healthy, but we never no how or we either don’t know where to start. There are so many fruits, vegetables, nuts and sources of diary that helps to prevent certain diseases. Below is a list of foods and their benefits that you should incorporate in your diet. Eating healthy leads to a healthy life — physically, internally and mentally.
10 FOODS THAT PREVENTS DISEASES!
1. Sweet Potatoes
One of the easiest ways to make a healthful dietary change is to think “sweet” instead of “white” potatoes. These luscious orange tubers are boasting a wealth of antioxidants; phytochemicals including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium.
The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants play a role in preventing heart disease and cancer.
Substitute sweet potatoes in recipes calling for white potatoes or apples to boost the nutrients.
1 medium sweet potato
2. Alfalfa Sprouts
Contains phytochemicals called saponins, which may protect against cancer and help lower cholesterol.
10 grams per serving
Just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. Avocados are cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health.
1/5 of a medium avocado
Use avocados as the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish.
Flaxseeds lower blood cholesterol and reduces the risk of heart attacks, additionally they have a rich source of lignan, a powerful antioxidant that may be a powerful ally against disease and certain cancers, especially breast cancer.
Add ground flaxseed to baked goods for a nutty flavor or sprinkle it on top of your favorite cereal. It’s also delicious when blended with yogurt and fresh fruit for a tasty smoothie.
.Just 2 tablespoons of ground seeds (which are digested more efficiently than whole seeds) contain about 20% of the recommended daily fiber* intake and more than 100% of the recommended intake for inflammation-fighting omega-3 fatty acids.
Papaya supplies more than 100% of your daily requirement, as well as a hefty dose of potassium and folate.
Also a good source of vitamins A and E, two powerful antioxidants that protect against heart disease and colon cancer.
1 cup of papaya cubes
This hearty, fiber-rich squash is packed with beta-carotene (converted to vitamin A in the body), which reduces the risk of developing lung cancer.
The antioxidant activity of this vitamin combined with potassium, can help prevent high blood pressure,
A whole squash
Yogurt contains probiotics, which are bacteria that live in the intestine, aid in digestion, boost the immune system, diminish bad breath, and are even associated with longer life spans.
A 1-cup serving also supplies one-third of your daily calcium requirement, as well as 14 grams of satisfying protein.
Opt for low-fat or nonfat versions to minimize saturated fat, and try substituting plain yogurt for a healthier alternative to sour cream. Lactose intolerant? Look for soy or rice milk varieties.
Cinnamon contains antioxidants that activates insulin receptors in your cells. The antioxidants benefits the immune system and lowers blood sugar by 13 to 23%. Also cinnamon can suppress Escherichia bacteria and Candida albicans– the fungus responsible for vaginal yeast infections
Use cinnamon sticks as a substitute for cigarettes (can prevent you from smoking)
Add 1 teaspoon to oatmeal or to a glass of organic apple cider
Ginger helps keep cholesterol levels under control, lowers blood pressure and ease inflammation associated with arthritis. Ginger also helps the immune system fight against infections.
Ginger extract reduces pain related to osteoarthritis of the knee
Ounce a day
Use in stir fry dishes, meat marinades
Grate ginger root and steep it in boiling water to make herbal tea
Turmeric is a healing herb that protects the stomach, that helps to prevents ulcers.
Turmeric aids in the digestion of fats
Turmeric contains an anti-inflammatory compound curcumin that helps fights against Alzheimer’s disease
Cut root: 1.5 – 3 g per day
Dried, powdered root: 1 – 3 g per day
Standardized powder (curcumin): 400 – 600 mg, 3 times per day
Fluid extract (1:1) 30 – 90 drops a day
Tincture (1:2): 15 – 30 drops, 4 times per day
Incorporate it into your chicken, rice and even veggies
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