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10 Disease Fighting Foods

 

Here’s a list of foods that will make you super healthy, fight diseases and slow down ageing. Eat these to maximize your health

Protect your heart

Grapes are not just nutrition powerhouses, they contain a lot of born, good amount of vitamin C and A, potassium and some calcium too. The anti-oxidants make it a cardio-protective fruit. In fact, the flavonoids in grape juice, like those in wine, help prevent the oxidation of bad cholesterol (LDL) that leads to formation of plaque in artery walls.

Get this much : When in season, have a least twice a week(about a small bowl each time).

Quick Tips: Have grape juice for breakfast; serve grapes Mediterranean style, as an after dinner dessert with a slice of low-fat cheese; add grapes to salads; or whirl them with honey and yogurt to make a breakfast smoothie.

Loose Weight

Yogurt is not just a low-cal dessert for dieters. Adding yogurt to your diet may actually rev up your body’s fat-burning engines, helps you loose weight faster, and trim your tummy, according to a study done by researcher Michael Zemel, PhD, professor of nutrition at the University of Tennessee.

Get this much: 1 cup daily

Quick Tips: Mix yogurt with fruit or any flavouring and freeze it for a few hours; have low-fat shakes by blending yogurt with fresh or frozen fruit.



Beat back Cancers

Mushroom is a fungi that offers a hearty flavour and meaty texture. It helps beef up the body’s defences too. It suppresses breast and prostate cancers. Penn State researchers say that mushroom is the only food that contains L-ergothioneine, a powerful anti-oxidant.

Get this much: 100 gm twice a week.

Quick Tips: Saute and add fresh mushroom to soups, sauces and salads.




Sharpen Memory

Fish helps strengthen memory performance and decreases the slowing down of mental faculties as we grow older. So include fatty fish in your diet.

Get this much: Twice a week; or have two capsules of cod liver oil.

Quick Tips: Take 100 gm of fatty fish twice in a week, or 25 gm of flax seed or fenugreek seeds , 5 time a week.

 

Stop Eye Disease

Tomatoes are rich in lycopene, which acts as an anti-oxidants and experts say that it can prevent macular degeneration and cataracts. Cooked tomatoes are preferable, since heat allows more desirable anti-oxidants in tomatoes to be made available to the body. And because lycopene is fat-soluble, eating tomatoes with oil can improve absorption.

Get this much: Have freely every day, both in raw and cooked form.

Quick Tips: Add to bean and vegetable soups; enjoy classic Italian salad( Slice onions tomatoes and a dash of mozzarella cheese drizzled with olive oil).  

Block Hypertension

Bananas contain whopping 467 mg of potassium and only 1 mg of sodium, making it the perfect food for keeping blood pressure under control, says a study carried in current Science. Blood pressure fell by 10% in people who ate two bananas daily for a week. Banana contains calcium to strengthen the bones and fibre to beat constipation.

Get this much: Take one banana every day.

Quick Tips: Add sliced bananas to cold cereal or fruit salads; have a peanut butter and banana sandwich.  

Banish UTI

Cranberries are a traditional remedy for preventing UTIs, and now experts too agree that they work. Cranberry juice is rich in proanthocyanidins, chemical compound that help prevent bacteria from sticking to cells in the urinary tract. It also makes it difficult for bacteria to grow.

Get this much: One glass, 3-4 times a week

Quick Tips: Have a glass of cranberry juice every day at breakfast.



Fight Cholesterol

Oats, oat bran, and oatmeal contain a fibre known as beta-glucan which acts like nature’s broom, literally whisking excess cholesterol out of the system. A bowl of freshly cooked oatmeal is a perfect way to start your day, especially if you are trying to prevent bad cholesterol build up.

Get this much: At least four time a week

Quick Tips: Have a bowl of oatmeal for breakfast; sprinkle oat bran on your cereals; try cooked oatmeal, topped with sliced banana, walnuts and honey.


Prevent Osteoporosis

Spinach is full of Vitamin K- a vitamin that falls short in may diets. The Vitamin K provided by spinach , almost 200 % of the daily value in one cup of fresh spinach leaves and over 1000 % of the daily value in one cup of boiled spinach – is great for maintaining bone health.

Get this much: At least 3 times a week; every day is even better

Quick Tips: Add some tender spinach leaves to your salads and steamed spinach to your dal / pasta; spinach soup, of course, is an evergreen way to get its goodness


Power up your Lungs

Apples contain high level of an anti-oxidants flavonoid called quercetin, which helps in protecting the lungs from the harmful effects of atmospheric pollutants and cigarette smoke. Eating more than five apples a week betters lung function and lowers risk of respiratory diseases.

Get this much: One apple every day

Quick Tips: Munch on it at breakfast; add diced apples to fruit or green salads; have sliced apples and cheese.