10 Amazing Disease Fighting Foods
Do your body a healthy world of good with these powerhouse disease fighting foods.
Disease Fighting Food 3: Fatty Fish
Omega-3 fatty acids are abundant in fish like salmon and tuna, disease
fighting foods that can help lower blood fats and prevent blood clots
associated with heart disease.
The American Heart Association recommends eating at least two servings of
fish (especially fatty fish) at least twice a week. "Eating a diet rich in
fatty fish can help reduce the risk of cardiovascular disease," says
There's another benefit to eating meals containing salmon or tuna: you'll
reduce your potential intake of saturated fat from higher-fat entrees.
Fire up the grill or put your fish under the broiler for a quick, tasty, and
Disease Fighting Food 4: Dark, Leafy Greens
One of the best disease fighting foods is dark, leafy greens, which include
everything from spinach, kale, and bok choy to dark lettuces. They are loaded
with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and
antioxidants. A Harvard study found that eating magnesium-rich foods such as
spinach can reduce the risk of developing type 2
Make your next salad with assorted greens, including supernutritious spinach
or other dark-colored greens for a meal that fights disease.
Disease Fighting Food 5: Whole Grains
Grandma urged us to start the day with a bowl of oatmeal, but did she have
any idea that the soluble fiber from oats helps to lower blood cholesterol levels?
Whole grains include the nutritional components that are typically stripped
away from refined grains. They contain folic acid, selenium, and B
vitamins, and are important to heart
health, weight control, and reducing the risk of diabetes. Their fiber
content helps keeps you feeling full between meals as well and promotes
Enjoy at least three servings a day of whole-grain goodness: whole wheat;
barley; rye; millet; quinoa; brown rice; wild rice; and whole-grain pasta,
breads, and cereals. The daily recommendation for fiber is 21-38 grams,
depending on your sex and age, according to the American Dietetic
Disease Fighting Food 6: Sweet Potatoes
One of the easiest ways to make a healthful dietary change is to think
"sweet" instead of "white" potatoes. These luscious orange
tubers are boasting a wealth of antioxidants; phytochemicals including
beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes a
healthy digestive tract, and the antioxidants play a role in preventing heart disease and
Its natural sweetness means a roasted sweet potato is delicious without any
additional fats or flavor enhancers. Substitute sweet potatoes in recipes calling for white
potatoes or apples to boost the nutrients.
Disease Fighting Food 7: Tomatoes
These red-hot fruits of summer are bursting with flavor and lycopene -- an
antioxidant that may help protect against some cancers. They also deliver an
abundance of vitamins A and C, potassium, and phytochemicals.
Enjoy tomatoes raw, cooked, sliced, chopped, or diced as part of any meal or
snack. Stuff a tomato half with spinach and top with grated cheese for a
fabulous and colorful side dish.