It is no exaggeration to say that food can save your life. But if you say “yes” to unhealthy food, rich in sugar, industrial fat, salt, meat and excess flour, you are well on your way to disaster.
By choosing the right foods, you will avoid diabetes, weight gain, heart disease and even cancer. Prevention.com interviewed physician and integrative medicine expert Tasneem Bhatia, author of “What Doctors Eat,” to see what the best doctors put on their plate.
Beans
Rich in antioxidants, protein, and fiber, beans help reduce the risk of diabetes, heart disease, and even obesity. In addition, it is a natural antioxidant, eliminates toxins, bad cholesterol and estrogen from the body. It is preferable not to buy canned beans (they contain dangerous chemicals) and to take dried beans, which should be boiled well before cooking.
Green tea
And tea is well known for its antioxidant properties, studies after studies show how it reduces the risk of colon, breast, lung, stomach and prostate cancer. It can be served cold or hot.
pomegranates
They are on top and they have a reason. The antioxidant-rich seeds are rich in very important amino acids and minerals that support the immune system, such as zinc, copper and other compounds that can lower cholesterol and protect the skin from burns. If you opt for pomegranate juice, go for one hundred percent natural and don’t add sugar at all.
Green vegetables
Broccoli is saturated with sulforaphane, a compound that protects against cancer or the recurrence of some types of cancer. The green leaves of cabbage, for example, are anti-inflammatory, contain vitamin K and lutein, an extremely important carotenoid vitamin for maintaining healthy vision and stopping macular degeneration. According to the Harvard Nurses’ Health Study, eating green foods every day, not much, reduces the risk of heart attack by 23%. Boil the broccoli until they acquire an intense green color; if you boil it longer, it loses its properties and becomes bitter. If you don’t like it in its natural state, you can serve it with red peppers, carrots, nuts or whole grains.
berries
Of all berries, currants have the highest content of anthocyanins, the antioxidant that keeps cancer away and gives the fruit its blue color. Just one cup of currants a day reduces the risk of diabetes by 23%. Buy in bulk when in season and put it in the freezer, consuming it for a year.
egg
The most popular breakfast helps produce the neurotransmitters dopamine, norepinephrine and adrenaline, boosting alertness, energy and mood. In addition, eggs are rich in vitamin B7, which is responsible for the proper functioning of the brain. It is advisable to consume eggs produced by hens raised on pasture naturally rather than closed ones. They have six times more vitamin D, two times more omega-3 fatty acids, and a third less cholesterol.
Kefir
Like yogurt, kefir is high in protein and calcium, increasing the level of healthy bacteria and reducing the level of lactose. These fermented drinks help populate the gut with healthful substances that stimulate the immune system and weight loss. Regardless of whether you go for yogurt or kefir, be sure to choose versions with less sugar or none at all.
Drinking straw
Salmon is rich in omega-3 fatty acids, compounds that give you energy, support repairing cells to work and remove wrinkles. Just 42 grams of wild salmon can provide the required daily amount of vitamin D, which is vital for bone health and cancer prevention. Make sure the fish is caught in its natural, unrooted environment, where pesticides are used to kill marine parasites and maintain cleanliness.
At the sea
There is some truth behind the saying: “An apple a day keeps the doctor away.” The fruit is rich in soluble fiber, which helps reduce cholesterol levels. Powerful antioxidants and phytonutrients treat inflammation. Plus, apples are good for the waist. One study found that if you eat an apple 15 minutes before a meal, you reduce your calorie intake by 15%. As I said before, choose organic, natural and healthy apples.
Walnuts and hazelnuts
USDA researchers say that almonds and pistachios have fewer calories than originally reported and this can be extrapolated to all types of nuts. Older people who opted for diets rich in vitamin E and omega-3 nutrients found in walnuts showed better brain activity. Consume nuts as a snack for lunch, away from meals.
Coconut oil
Coconut oil is an excellent source of medium fats that speed up metabolism without stressing the heart. Choose the rawest, unprocessed forms of coconut oil.
Avocado
Fat and fiber, equal, appetite suppression. The unique combination of these in avocado will make you feel full for a long time. It is scientifically proven that just half an avocado increases the production of leptin, the satiety hormone. If you add it to salads, it helps absorb antioxidants from lettuce, spinach or carrots.
Coffee
Coffee is one of the richest natural sources of antioxidants on the planet. Studies have suggested that it reduces the risk of breast cancer and malignant liver disease. The caffeine in coffee speeds up the metabolism by up to 16%. Avoid drinking coffee in the city, as it is full of sugar.
Mango
This fruit is rich in vitamins A and E, and studies have linked regular monthly consumption of mangoes to healthy blood fats, including reduced triglycerides which lead to an increased risk of heart disease. Add it to refreshing drinks like smoothies, salads, or side dishes.
