10 Amazing Disease Fighting Foods
Do your body a healthy world of good with these powerhouse disease fighting foods.
Disease Fighting Food 8: Beans and Legumes
These nutritious nuggets are packed with phytochemicals; fat-free,
high-quality protein; folic acid; fiber; iron; magnesium; and small amounts of
calcium. Beans are an excellent and inexpensive protein source and a great
alternative for low-calorie vegetarian meals.
Eating beans and legumes regularly as part of a healthy eating plan can help
reduce the risk of certain cancers; lower blood cholesterol and triglyceride
levels; and stabilize blood sugar. Beans also play an important role in weight
management by filling you up with lots of bulk and few calories.
Think beans when making salads, soups, stews, or dips.
Disease Fighting Food 9: Nuts
Nuts are full of fats. But they're the healthy, mono- and polyunsaturated
kind, which can help lower
cholesterol levels and help prevent heart disease. In addition, nuts are a
good source of protein, fiber, selenium, vitamin E, and vitamin A.
Small portions of nuts can boost energy and beat hunger, helping dieters stay on track. Still, nuts pack
plenty of calories -- and it's easy to overeat these tasty treats.
So enjoy nuts, but be mindful of your portion size. Try to limit yourself to
an ounce a day. That's about 28 peanuts, 14 walnut halves, or just 7 Brazil
Disease Fighting Food 10: Eggs
Their cholesterol content once led to bad press for the mighty egg, but
research has redeemed it. It turns out that saturated fat (eggs have little)
plays a bigger role than the cholesterol in food in elevating our blood
Eggs are packed with economical, high-quality protein, and are an excellent
source of the carotenoids lutein, choline, and xeanthin. In fact, eggs are one
of the best sources of dietary choline, an essential nutrient -- especially for
pregnant women. Eggs have been shown to supply nutrients that promote eye
health and help prevent age-related macular
degeneration, the leading cause of blindness in older people.
The American Heart Association has given eggs the thumbs-up for healthy
people. As long as you limit your average daily cholesterol intake to 300 mg,
you can enjoy an egg a day.
Eggs are adaptable to every meal. Enjoy eggs for a quick meal, or pack a
hard-boiled egg for a tasty, high protein snack.
The Big Picture
For top disease-fighting power, eat all of these amazing edibles together
with other healthful foods that didn't make my top 10 list, including green
tea, chocolate, alcohol (in limited quantities), olive oil, and soy.
Beyond the choices I listed here, fruits
and vegetables in general are powerhouses of fiber, vitamins, minerals, and
antioxidants. By eating five or more servings a day, you help protect your body
from heart disease, cancer, and other diseases.
The real key to preventing disease and promoting health is not certain
foods, but a lifestyle of regular physical activity and healthy eating, experts