unconsidered pharmaceutical The only option when it comes to improving your health and reducing your risk of disease, healthy food is another much tastier option with far-reaching medicinal powers.
Foods have tremendous potential for treating all kinds of symptoms and diseases, according to experts and dieticians, as they say: “Your food is your medicine.”
Although there are many foods you can choose from to help treat the common pains that bother you, according to a report published by the “Eat this Not That” website.
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Broccoli (Shutterstock)
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broccoli
And let’s start with broccoli, which is one of the best things you can eat every day to improve your health and reduce your risk of disease.
Broccoli is also so rich in bioactive compounds that researchers are known to call them “green chemoprevention.”
The results of epidemiological studies and experiments indicated that a compound called sulforaphane is abundant in cruciferous vegetables such as broccoli, cauliflower and turnips.
and cabbage and acts at the genetic level to “turn off” cancer genes, which leads to the targeted death of cancer cells.
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spinach
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spinach
In parallel, spinach is a potent source of lutein and zeaxanthin, two carotenoids that an analysis of studies in the Journal of the National Cancer Institute suggests can significantly reduce the incidence of breast cancer when consumed in excess.
Spinach is also rich in DNA-boosting folate, an essential B vitamin during pregnancy.
A study published in the journal PLoS One linked low folic acid levels to an increased risk of breast cancer.
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Beans (iStock)
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beans
And unlike animal sources of protein, beans are free of unhealthy fats.
While this may be why a large epidemiological study in JAMA Internal Medicine found that people who ate legumes at least four times a week had a 22% lower risk of heart disease than those who ate them less than once. per week. .
Likewise, a statistical analysis from 2019 showed that regular consumption of beans, lentils, peas and other legumes reduces the risk of cardiovascular disease, coronary heart disease, and high blood pressure.
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oats
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oats
Additionally, regular consumption of oatmeal can help prevent type 2 diabetes and may even reverse it due to its effect on blood sugar control.
Oats contain a type of soluble fiber called beta-glucan, which appears to support metabolic health.
In a study published in the 2021 Journal of Functional Foods, researchers found that when a group of people with type 2 diabetes were given a 5-gram supplement of oat beta-glucan once a day, they improved control of blood sugar and reduced appetite. And they feel satisfied longer after 12 weeks.
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apple
Likewise, apples are particularly beneficial for cardiovascular health, maintain their flexibility and reduce blood pressure, according to a research paper published in 2020 in Critical Reviews in Food Science and Nutrition.
In addition to the 4.5 grams of blood pressure-lowering fiber you get from each apple, you’ll enjoy a healthy boost of quercetin, which studies by the American Heart Association have shown to be an effective anti-hypertensive.
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berries
Finally, berries contain a class of antioxidants called flavonoids and anthocyanins that can turn off inflammatory and immune genes.
A review of berry research in the 2020 edition of Advances in Nutrition showed that the delicious fruit is associated with an anti-inflammatory action and beneficial effects on vascular health, regulating blood sugar and improving intestinal flora balance.
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