Good health is essential for a proper lifestyle. This can basically be achieved by consuming healthy foods. The body needs special foods for its growth, immunity and repair. Examples of healthy foods include apples, sweet potatoes, almonds, broccoli, oat meal, oily fish, blueberries, avocados and green leafy vegetables.
Let’s take apples for starters. These fruits contain antioxidants which play a vital role in eliminating the chemicals released in the body, which result in early aging and certain diseases. Apples combat free radicals that trigger unwanted changes in the body. They also reduce the chances of heart disease in adult women by about 8%.
Almonds, on the other hand, are rich in nutrients like magnesium, iron, fiber, calcium, riboflavin, and vitamin E. Almonds contain 91-94% unsaturated fatty acid profile which helps in maintaining healthy cholesterol levels. In addition, almonds have the highest fiber content of any other tree nut.
Broccoli is rich in sulforaphane and the enzyme myrosinase which reduce the risk of developing cancer. Broccoli should be lightly steamed to reduce the destruction of the myrosinase enzyme. The phytonutrients present in broccoli reduce the risk of diabetes and heart disease. Other essential components in broccoli are the antioxidant beta-carotene, fiber, vitamin C and folate.
Blueberries have significant nutritional value. They help reduce the development of diseases such as adipogenesis, high blood pressure and cognitive decline in the elderly. High blood pressure is controlled by anthocyanins in berries. Blueberries reduce the chances of obesity by controlling body weight. Consumption of blueberries reduces intestinal diseases and hardening of the arteries.
Oily fish plays an important role in the nervous system as well as the heart. Gout, an inflammatory condition especially in patients, is reduced by fish oil. In addition, vitamins A and D are available in oily fish. The only source of oily fish may be in trout, salmon and mackerel, which is in their gut and tissues. Omega-3 fatty acids are found exclusively in lean fillets.
Dark leafy vegetables such as spinach often reduce the risk of developing type 2 diabetes when consumed in large amounts. Lightly steamed spinach has a high antioxidant content. Leafy vegetables are a good source of phosphorus, zinc, iron, selenium, potassium, manganese, niacin, copper, calcium, folic acid, vitamins A, B6, C, E and K.
On the other hand the case of sweet potato which has high content of dietary fiber for proper digestion. They also have other essential nutrients such as beta-vitamin C, yellow and pink carotenes, complex carbohydrates and vitamin B6. They are preferred as compared to other food items.
Oatmeal is the only source of oatmeal. Regular consumption of oatmeal helps in reducing high levels of blood cholesterol. This is because it has a high amount of soluble fiber. When oat foods are taken with low-fat diet foods, they provide cardiovascular benefits. Oats slow down digestion with the help of water-soluble fiber.
In conclusion, avocados summarize the healthy foods that help in the prevention of oral cancer. They not only prevent oral cancer cells but also kill some pre-cancerous cells. Regular consumption of avocado can reduce the level of cholesterol in the blood. Avocados are also high in insoluble fiber and vitamins B, K and E.
Source by Starford Mitora
