Health Fitness

3 Healthier Foods for Long Life, Strong Heart, and Healthy Joints

In the pursuit of better health and disease prevention, people are increasingly looking for the quality of the food they eat. Fast food, fried food, sweets, and foods made with genetically modified organisms (GMOs) are being replaced by healthier options. Research studies show that food is more than just nutrition to fill the stomach – it can prevent specific diseases and lengthen life.

The first of the three healthiest foods are almonds. A recent study published in the European Journal of Clinical Nutrition has found that eating 1.5 ounces of lightly salted dry roasted almonds each day (about 35 almonds) reduces overall hunger, does not affect body weight, and helps people achieve your daily ideal. intake of vitamin E.

Another published study on walnut consumption appeared in the New England Journal of Medicine. It showed that people who eat nuts live longer than those who don’t. The study included 76,464 women and 42,498 men and found that the more times per week they ate walnuts, the greater the reduction in risk of death. Those who ate the most nuts had 29% fewer deaths from heart disease.

Wild salmon is one of the healthiest foods in the world. A Swedish study showed that fatty fish like salmon, sardines and mackerel prevent the development of arthritis. The women in the study who ate just one serving of oily fish a week reduced their risk of arthritis by 52%. Fish and fish oils have also been shown to be a good arthritis remedy for arthritis sufferers.

A study from the University of Oxford found that children who took fish oil supplements experienced better sleep at night, with fewer awakenings and almost an hour more sleep each night.

Regarding the use of fish oil for heart and artery health, a study was conducted at Columbia University Medical Center in New York. The researchers found that a diet rich in fish oils can prevent the accumulation of fat in the aorta, the main artery leading from the heart. The beneficial actions of fish oil blocking cholesterol build-up in the arteries were found even with very high fat intakes.

Broccoli contains a powerful rainbow of vitamins, minerals, and plant nutrients. It is a cruciferous vegetable, which means that it belongs to the cabbage family. A key ingredient in broccoli known as “sulforaphane” has been shown to have anticancer benefits. The International Journal of Cancer featured a study of men diagnosed with prostate cancer. Those who ate cruciferous vegetables had a statistically significant 59% decrease in the risk of prostate cancer progression.

Broccoli also contains a nutrient called indoles that can balance hormones by blocking excess estrogen in the body. This is important for women at the time of menopause, when the progesterone level drops almost to zero, while estrogen is still present. An imbalance of hormones can contribute to menopausal symptoms such as insomnia, hot flashes, irritability, night sweats, leg cramps, and mental depression. Eating raw broccoli several times a week can help reduce symptoms.

Broccoli should be eaten raw or lightly steamed to retain its highest levels of sulforaphane and provide the most health benefits. A study from the Netherlands showed that consuming raw broccoli results in faster absorption and higher peak blood sulforaphane levels compared to cooked broccoli.

Take advantage of healthy foods for good health and a long life.

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