Fight Disease With Food

It is so important to eat healthy foods. Balancing the nutrients so our bodies are fed properly makes us feel better and look better.

Parents try to make attractive, nutrition filled meals do our families get the nourishment they need to go about their daily lives. If it looks good it will probably be eaten. If it has the right foods our families will be ready to do the things that will make them successful.

There are certain foods that not only fulfill the above requirements but they add a bit more. They help fight disease. We will look at a few.

Yogurt is a versatile food. Plain yogurt is good. You can add fruit or vegetables to dress it up and add flavor. It can be used to make dips for chips or vegetables by adding your favorite herbs. It gives body to smoothies and can be used in place of sour cream as a garnish.

Yogurt is full of bacteria called probiotics. These are the bacteria that live in the intestines. They lessen bad breath, help in digestion, and strengthen the immune system. They may even add time to your life.

One cup of yogurt gives 14 grams of protein to satisfy hunger and meets one third of the daily requirement for calcium.

One medium sweet potato has more than 4 times the recommended amount of beta-carotenes. Beta-carotenes have proven effective in the treatment of some cancers. It is a form of vitamin A.

Sweet potatoes also contain vitamin C which fights inflamation, potassium which is an electrolyte, and vitamin B6 which may help prevent clogged arteries.

Baked or roasted is the best way to cook them. If you boil them some of the nutrients might be lost. They are good in soups as well. And for extra fiber, leave the skins on.

The Incas called quinoa the "mother of all grains". The dietary fiber of these seeds helps reduce the risk of high blood pressure and heart attack. It contains iron and copper. The magnesium in quinoa relaxes blood vessels and has been used to reduce the frequency of migraines.

Quinoa contains all of the essential amino acids. That means it is a perfect protein. Vegetarians and vegans can make it a part of their diets.

Quinoa can be used in place of rice and pasta. It mixes well with beans for additional nutrition.

Cranberries are pretty red berries. The health benefit most of us think of is in treating and preventing urinary tract infections.

Cranberries have been used to help people recover from strokes.They help lower cholesterol. Cranberries have been proven to increase potency of cancer treating drugs.

Make cranberries into traditional sauce or mix them in with ice cream or pudding. Cooked with oranges and walnuts it makes a good side relish.

Alfalfa sprouts are almost entirely fat free. One cup has less than 10 calories.

Sprouts contain phytochemicals called saponins. Saponins help lower cholesterol and prevent cancer.

I love sprouts on a salad. They can be used as the greenery in a sandwich. They are especially good on hot sandwiches like hamburgers ot hot ham and cheese.

Flaxseed reduces the risk of heart attack and lowers cholesterol. It is a source of lignan. Lignan is a mighty antioxidant. It is used to fight cancers, especially breast cancer. It is used to ward off illness.

Flaxseed is more readily digested than most grains. Two tablespoons of flaxseed has more than 100 % of the daily recommended intake of omega-3 fatty acids to fight inflammation.

You can add flaxseed to baked goods. They give a nice nutty flavor. Sprinkle some on top of your cereal in the morning. Mix some in with yogurt and milk for a delicious smoothie.

Besides tasting so so good, raspberries contain many antioxidants. Antioxidants in the anthocyanin family is what gives them their red color as well as antimicrobial properties.

Four grams of fiber can be had from just one half cup of raspberries. That same half cup of raspberries yields more than 25% of the daily recommended allowance of vitamn C and manganese.

We know how to eat raspberries... pick and eat. They make jams and jellies. They are a good topping for breakfast cereal. They add color and flavor to salads.

Watercress has a peppery flavor. It is a good source of the powerful antioxidant vitamin A.

Women need vitamin K to prevent hardening of the arteries and to keep bones strong. One cup of watercress has almost all of the daily requirement of vitamin K.

Watercress leaves in sandwiches gives an interesting taste. They are very good in salads. Add them to a stir fry or even use them in soup.

Pumpkin is a member of the squash family. It is full of fiber. It contains betacarotenes that convert to vitamin A when digested. Vitamin A reduces the risk of lung cancer.

Combine the antioxidants with potassium and you have a powerful fighter to combat high blood pressure.

Toasted sunflower seeds are a nutritious snack that contains fats that are actually good for your heart. Pies, cakes, and cookies can be made from pumpkin. During the winter holidays you can find pumpkin ice cream. It is also good in soup.

Folic acid that occurs naturally in food is called a folate. Eating one half an avacado will give you 15% of the recommended daily dose of folate. It will also give you more than 4 grams of fiber.

Your heart will appreciate your consumption of avacado. They are cholesterol free and rich in monounsaturated fats and potassium, all of which are necessary for a healthy heart.

Guacamole, sandwich spread, and vegetable dips are delicious when made with avacado. Chunks added to salsa give a little texture as well as health benefits. Put slices in salads ot garnish chicken and fish dishes with avacado.

Almost everyone likes apples. They are attractive to look at and easy to eat. Mothers like them because they are not as messy as other snacks.

Apples are the best source of pectin. Pectin is a soluble fiber. It helps lower blood pressure, reduces cholesterol, decreases the risk of colon cancer and breast cancer, and might help with controlling diabetes.

Along with simply grabbing an apple to eat, they are good in pies and cakes. Use them in salads and as a garnish for meals. My favorite way to eat them is with peanut butter.

Papayas are a good source of vitamin A and vitamin E. They are antioxidants that protect against colon cancer and heart disease.

One cup of papaya has an abundant supply of potassium and folate. It also has more than 100% of the daily requirement of vitamin C.

You can eat fresh papaya. It blends well with other fruits so it is good in smoothies and salads.

Walnuts contain omega-3 fatty acids. Those are the materials that help maintain cognitive functions. They improve cholesterol and help lower blood pressure.

If you get walnuts in the shell you can burn a few calories cracking and separating them.

Walnuts give texture and flavor to salads. They are delicious toppings for deserts. Put a few walnut halves on hot cereal.

Spinach can indeed make you strong... maybe not quite as strong as Popeye, but close. It also reduces decline of brain function due to aging. It protects the heart from cariovascular disease.

The antioxidants in spinach help fight ovarian, colon, and breast cancers.

Some people like to add garlic, onions, and olive oil to spinach to add flavor. It is good with just plain butter. It is a good green to use in salads.

Oranges are a good supply of vitamin C. One medium orange gives you your daily requirement of vitamin C. Vitamin C fights cancer and boosts immunity. Research has shown that a fresh orange gice better antioxidant protection than water with vitamin C added.

Oranges also contain B vitamins, calcium, fiber, potassium, and folate.

The smell from peeling an orange gives one a feeling of well-being. Orange slices with ginger and honey make a good salad or a light desert. Oranges can be used to make a sauce for meats.

Beets are naturally sweet. They are full of vitamin C and fiber.

Beets contain antioxidants. That means they protect againsr heart disease, cancer, and inflammation.

Boiled beets taste good but boiling tends to leech nutrients. Grate raw beets and add them to salads. They can be roasted with sweet potatoes and parsnips to make a colorful side dish.

The leaves of the beets are also full of nutrients. They are a good source of iron and folate. Prepare them as you would any greens.

Turkey has large amounts of niacin and vitamin B6. They are important for regulating blood sugar and efficient energy production.

A four ounce serving of turkey breast has almost half of the daily requirement of selenium. Selenium is a trace mineral that helps the immune system and aids antioxidants.

Roast turkey is what we a re most familiar with. Remember to remove the skin because it is full of saturated fats. The white meat is what is healthy. You can use it to make burgers. It can be used in casseroles and soups.

To live a healthier life add these foods to your diet. If you already eat some of them, good for you. 
 

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