“Let food be thy medicine and medicine be thy food.” ― Hippocrates
Hippocrates, recommended a healthy diet and exercise as important health remedies more than two thousand years ago. We confidently recommend the same as an important aspect of maintaining and enhancing good health. Here are some nutrition tips on foods and supplements that have been proven to be most effective for various aspects of health. There are many besides those included here, but these are a healthy guideline to some of the most nutritious foods.
If you are looking for heart-healthy foods, these are the nutrients you want to look out for:
Phytosterols, because they help reduce blood cholesterol. Good sources are nuts and seeds; Carotenoids, which are found in fruits and vegetables; Polyphenols; Omega-3 fatty acids and alpha-linolenic fatty acids, because they help boost the immune system, reduce blood clots, and protect against heart attacks; B-complex vitamins, because they protect against blood clots and hardening of the arteries;Niacin (vitamin B-3), which helps increase “good” cholesterol; Vitamins C and E, which are antioxidants that protect cells from free radical damage; Magnesium, potassium, and calcium to help lower blood pressure; Fiber-rich foods to help lower cholesterol levels; Reservatrol and cocoa phenols (Choose 70% or higher cocoa content). Here are some of the foods that provide these nutrients:
Flaxseed, Oatmeal, Brown rice
Black beans, Kidney beans
Carrots, Spinach, Broccoli, Red bell peppers, Asparagus
For bone health, look out for foods that are rich in calcium, vitamin D, magnesium, potassium, vitamin C and vitamin K. Dairy, fish, fruits and vegetables are most rich in these nutrients. There are also some good supplements for bone health if you are not getting enough of these nutrients from your diet.
- Dairy foods:
Milk, Yoghurt, Cheese
Canned sardines, Salmon
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, broccoli, beet greens
PAIN AND INFLAMMATION
Inflammation is responsible for arthritis, is associated with several other serious health conditions, including cancer and heart disease.Your diet can play an important role in fighting inflammation. In addition to eating foods that help fight inflammation, take care to avoid or eat less foods that cause inflammation, such as processed, fried, and sugary foods. Also increase your consumption of omega-3 fatty acids as they help fight inflammation. The best source is fish, and the American Heart Association recommends eating two servings of fish per week.
- Dairy foods:
Milk, Yoghurt, Cheese
salmon, mackerel, tuna and sardines
Celery and Celery seeds, Kale, Spinach
- Flax seeds and Flax Oil
Our adrenal glands produce many hormones, including those that regulate stress. When we are under a lot of stress for an extended period of time, as will happen from time to time, our cortisol levels stay elevated, which interferes with immune function, digestion, sleep, and the production of estrogen, progesterone, testosterone, and thyroid hormones. This can lead to high blood pressure, high blood sugar, excess abdominal fat, inflammation, and affect our moods and sex drive. When our adrenal glands are fatigued from producing too much cortisol for so long, they instead produce extra adrenaline, which makes us feel irritable, shaky, lightheaded, and anxious. We can support our fatigued adrenal glands by finding ways to relax each day and eating food rich in potassium, calcium, magnesium, vitamin A, vitamin B and Vitamin C.
Almonds, Brazil Nuts, Walnuts
Swiss Chard, Parsley, Kale, Celery, Kelp
- Beans and grains:
Kidney Beans, Millet, Hemp seeds
- Shiitake mushrooms