10 Healthy Foods That Fight Diseases

healthy foods

People often believe prescription medications are the only option for fighting disease. However, eating healthy meals also can help fight diseases.

Read 10 healthy suggestions provided by WebMD:

  1. Beans and legumes – These yummy veggies are bursting with folic acid, fiber, iron, magnesium, phytochemicals and protein. Eat beans regularly to lower blood cholesterol and triglycerides, stabilize blood sugar and lower the risk for certain cancers.
  2. Eggs – Packed with carotenoids, lutein, choline, xeanthin and high-quality protein, eggs promote eye health and prevent age-related macular degeneration. It’s safe to eat eggs every day, if your daily cholesterol intake is less than 300 mg.
  3. Tomatoes – Full of vitamins A and C, potassium and phytochemicals, tomatoes are rich in flavor and lycopene, an antioxidant that helps protect against some cancers.
  4. Nuts – A great source of healthy, mono- and polyunsaturated fats, nuts help lower cholesterol and the risk for heart disease. Nuts also are full of protein, fiber, selenium and vitamins A and E. Nutritionists recommend eating only 1 ounce of nuts daily, which is about 14 walnut halves, 7 Brazil nuts or 28 peanuts.
  5. Sweet potatoes – A side dish of roasted or baked sweet potatoes shouldn’t grace your table just during the holidays. They should be eaten year-round because they are rich in antioxidants, phytochemicals, beta-carotene, vitamins C and E, folate, copper, calcium, iron and potassium. Eating sweet potatoes can prevent heart disease and some cancers, and keep the digestive tract healthy.
  6. Whole grains – High in folic acid, selenium and vitamin B, whole grains foods can help keep your heart healthy, assist with weight loss and lower the risk for diabetes. Nutritionists recommend eating at least 3 servings of whole grain foods, such as barley, rye, whole wheat, quinoa, brown and wild rice, and products made from whole grains, such as pasta, breads and cereals.
  7. Dark, leafy greens – Kale, spinach, bok choy and dark lettuces are loaded with vitamins, minerals, beta-carotene, folate, iron, magnesium, carotenoids, phytochemicals and antioxidants that can lower the risk for developing diabetes and other diseases.
  8. Fish – Salmon and tuna are high in omega-3 fatty acids important for lowering cholesterol and reducing the risk for cardiovascular disease and blood clots that can accompany heart disease.
  9. Dairy – Yogurt, cheese, milk, butter, ice cream and cottage cheese are popular dairy products and, along with weight-bearing exercise, excellent for helping keep bones strong.
  10. Berries – Rich in antioxidants, blueberries, raspberries, blackberries, cranberries and strawberries neutralize free radicals that can cause chronic diseases, including cancer and heart disease. Eating a handful of berries also can help maintain a healthy urinary tract.

Learn how eating foods rich in key minerals and antioxidants can improve eye health and lower the risk of eye diseases.



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