30/04/2024
10 Healthy Foods To Help Prevent Disease
By Dr. Willie Ong
Do you know which foods are healthy and which foods are not-so-healthy? For those who are not aware of healthy foods, they sometimes mistakenly consume too much unhealthy foods such as fast foods, meat, fats, junk foods, processed meats, processed foods, sugary drinks and soft drinks.
On the other hand, nature has given us lots of options to stay healthy with an abundance of healthy foods. Vegetables, fruits, fish and water are just some of the foods that keep us energized.
Check out this partial list of healthy foods:
1. Water - Water is one of the most powerful and readily available forms of treatment. Our bodies are composed of mostly water. Brain contains 85% water, blood contains 83% water, lean muscle has 75% and bone has 22% water. Lack of water intake can cause kidney stones, infections, migraine, constipation and heatstroke. During hot weather, drink up to 12 glasses a day and around 8 glasses during colder months. Adequate water also prevents premature ageing and wrinkles.
2. Broccoli and cauliflower – Studies show that cabbages (like bok choy, broccoli, cauliflower and brussels sprouts) contain sulforaphane and indole-3-carbinols, which are potent anticancer substances. These molecules can prevent precancerous cells from turning into real cancer cells. Sulforaphane helps activate the body’s immune cells (called helper T-cells), and may help the liver in detoxifying potential carcinogens like cigarette smoke, exhaust fumes, drugs and alcohol. To prepare cabbage, steam briefly or stir-fry quickly with a little olive oil. Don’t boil them or you’ll destroy its anticancer properties.
3. Garlic - When tested in the laboratory, garlic and leeks were the top inhibitors of cancer cells. Garlic and leeks contain allyl sulfides which promote cell death in colon and prostate cancer, as well as leukemia. To best release its anticancer ingredients, the garlic clove should be crushed and gently fried with a little oil. Garlic can also be eaten raw, and added to salads.
4. Ginger - Ginger root has long been used in Asia to treat nausea, vomiting, cough, colds, headache, stomach ache and arthritis. Its pungent odor comes from gingerols and shogaols, which are likely responsible for its anti-nausea and anti-vomiting effects. Aside from these benefits, ginger also helps reduce inflammation and slow down the creation of new blood vessels used by cancer cells.
5. Soya products like tofu and beans - Soy products, like tofu and miso soup, contain genistein, a substance that blocks the stimulation of cancer cells by the body’s estrogen and testosterone hormones. In a study of Asian women, those who consumed more soy since their teen years had fewer incidence of breast cancer. Instead of drinking regular milk, you can try soy milk. You may take tofu and vegemeat as an alternative source of protein to reduce your meat intake.
6. Whole wheat bread and brown rice - Some breads, cereals and muffins contain whole wheat, which can help regulate bowel movement and prevent colon cancer. Studies show that whole wheat products and brown rice help control weight, prevent type-2 diabetes, and reduce cholesterol levels. Wheat may also accelerate the metabolism of estrogen and may prevent breast cancer. So next time you buy bread and cereals, look for the key words “whole wheat” and “whole grains” in the package.
7. Berries like strawberries and blueberries - Strawberries are believed to help fight cancer, gout, arthritis and anemia. Strawberries contain high amounts of vitamin C, iron, fiber and pectin. Strawberries, blueberries and cranberries also contain ellagic acid and polyphenols. These and other anti-oxidants may help prevent cancer and heart disease. New evidence suggests that strawberries may have anti-viral properties, too.
8. Watermelon – Watermelon may help prevent cancer and bowel diseases. The deep-red watermelon variety contains the pigment lycopene, which may help prevent prostate cancer. This antioxidant helps counter the bad effects of free radicals circulating in the body. Watermelon acts like a natural energy drink because it offers a rich source of B vitamins, electrolytes and potassium. The B vitamins are needed for energy production and potassium is essential for heart and muscle contraction. In addition, watermelon has health benefits for the whole digestive tract, starting from the mouth, esophagus, stomach and intestines. Watermelon can relieve the pain of people with “singaw” or mouth sores. Some experts claim that watermelon can also minimize bad breath. And as it goes down to the intestines, it can treat constipation and normalize your bowel movement.
9. Avocado - Avocados are rich in healthy mono-unsaturated fats, which mean it can be useful in preventing heart disease and stroke. Avocados contain potassium, vitamin B6 and vitamin E. These vitamins can help relieve stress and nourish the skin. Avocado’s ingredients can stimulate the production of collagen, which can help prevent wrinkles and smoothen one’s skin. Avocados may also relieve symptoms of premenstrual syndrome. And because avocados are easily digestible, they can be given to elderly and bedridden patients.
10. Nuts - Nuts are considered nutritional superfoods, packed with protein, minerals and fats. Don’t worry because the fats found in nuts are the good fats —monounsaturated and polyunsaturated. Nuts can help reduce your bad cholesterol (LDL) while raising good cholesterol (HDL). Nuts also contain vitamin E, a potent antioxidant. And above all, nuts are good for the brain. They may indeed make you smarter. Locally, we have nilagang mani (boiled peanuts) and cashew nuts. Take note that eating too much nuts (it’s so addicting) can make you gain weight. Just eat an ounce of nuts a day, which is around 150 calories. Good luck.
