08 foods that prevent disease.
Worrying about food can provide longevity and quality of life. This is one of the main paths for those who want to have good health. Check out 08 foods that prevent disease below.
1 – Blackberry
This tasty fruit is one of those with the highest concentration of antioxidants , substances capable of protecting cells against the effects of free radicals produced by the body. Thus, it prevents cellular aging.
Blackberries are especially rich in polyphenols, antioxidants that can help prevent cardiovascular disease, cancer, and osteoporosis.
The anthocyanins present in this fruit are also related to a number of benefits, such as an anticancer effect, glycemic control and prevention of cardiovascular diseases.
It is also very high in fiber, with a cup of blackberries providing a third of your daily goal of 25 to 35 grams.
As it is rich in calcium , it also helps to strengthen bones . It can be consumed pure or in the form of tea from its leaves, and helps protect against osteoporosis.
Blackberry also has vitamin C, which strengthens the immune system by stimulating the production of lymphocytes and white blood cells. This helps to deal with inflammatory processes caused by diseases and infections.
This vitamin also offers benefits for reasoning and contributes to the synthesis of well-being neurotransmitters such as serotonin, adrenaline, noradrenaline and dopamine. With everything it is one of the foods that prevent diseases.
2 – Nut
Nuts are rich in selenium, B vitamins, vitamin E, zinc, magnesium, mono and polyunsaturated fats.
Some of these nutrients have anti-inflammatory and antioxidant properties, which fight cellular aging and help detoxify the body.
Nuts also help control cholesterol levels and improve cognitive function, contributing to memory and preventing diseases such as Alzheimer’s, Parkinson’s and senile dementia.
Therefore, the deficiency of these minerals can lead to the development of hypothyroidism and other thyroid -related diseases .
Consuming nuts is a way to regulate gland functions, preventing or controlling this type of problem.
In addition, due to its antioxidant potential, nut substances also help to increase the body’s defenses and prevent some types of cancer, especially of the lung, breast, prostate and colon.
3 – Apple
Already commonly consumed in homes, this fruit is an important source of fiber. The pectin present in apples is a natural fiber that reduces bad cholesterol in the body. Research conducted by the European Journal of Nutrition showed that consumption of whole apples lowered cholesterol in healthy volunteers.
In addition, its bark contains quercetin, an antioxidant with antihistamine and anti-inflammatory properties, effective in preventing heart disease and allergic reactions.
Another important apple benefit is the prevention of eye diseases such as macular degeneration, cataracts and glaucoma .
As it is rich in flavonoids and other antioxidants, its consumption reduces the impact of free radicals on the eyes, improving vision and contributing to the treatment of night blindness.
4 – Sweet potato
By offering the best quality type of carbohydrate and being rich in fiber , sweet potatoes have a low glycemic index, without increasing the amount of sugar in the blood when consumed.
This means that sweet potatoes can be an interesting alternative to potatoes for people with diabetes.
In addition to fiber, the tuber is also rich in beta-carotene and vitamins A and C, so it is excellent for controlling the feeling of satiety, improving the immune system and protecting the body’s cells against inflammation and free radicals.
Thanks to the antioxidants present in sweet potatoes , their consumption is able to help eliminate toxins accumulated in the body. Therefore, it is an important ally of detoxification. In addition, it reduces fatigue and decreases muscle pain.
5 – Avocado
Despite being a caloric fruit, avocado is a source of monounsaturated fat, vitamin C and E, folic acid, iron, phosphorus and magnesium. This means that it is an important food as a natural anti-inflammatory and to fight infections.
Avocados have three times more potassium than bananas, which is why they are an important ally to reduce blood pressure. This nutrient fights sodium in the body and helps with vascular tone, helping to control hypertension.
Its composition also has an antioxidant substance called glutathione, produced naturally by the body and which helps reduce cortisol, known as the stress hormone.
The potassium and lithium present in avocados also provide results in controlling anxiety , ensuring a better quality of sleep. There is also vitamin B3, which acts in the production of some hormones that provide a feeling of relaxation in the body.
Other avocado benefits involve regulating LDL and HDL cholesterol levels . Thus, it is an important food for protecting the heart, preventing heart disease and stroke.
6 – Flaxseed
Flaxseed is a seed rich in omega 3, fiber, mono and polyunsaturated fats, magnesium, phosphorus and potassium, with these nutrients it is one of the foods that prevent diseases.
This composition makes it a food that protects the heart, improves intestinal function, controls the release of glucose into the bloodstream and increases the feeling of satiety.
The consumption of flaxseed is also important for immunity , which is due to the presence of fatty acids such as alpha-linolenic (ALA), a nutrient capable of producing anti-inflammatory reactions.
As it has substances such as isoflavone, phytosteroid and lignan (which play the role of the estrogen hormone) in its composition, it reduces the symptoms of PMS and menopause .
7 – Coconut water
Coconut water is an important source of electrolytes , which help regulate nerve and muscle functions and maintain the body’s balance. Thus, consumption of coconut water helps to prevent cramps, improve physical performance during training and replace nutrients lost in perspiration.
It is also beneficial to the heart, as it has a high content of potassium , which helps to reduce blood pressure in those who suffer from high blood pressure. As it is naturally sweet, it does not harm diabetics and can even lower blood sugar levels.
Much is said about the importance of drinking enough water to prevent the formation of kidney stones, but few know that coconut water can also act against this, so coconut water is one of the foods that prevent diseases.
Studies point out that consumption of coconut water increases the urination of potassium , chloride and citrate, which helps to improve the functions of the urinary system and thus decrease the chances of developing kidney stones.
Another consequence of this is that it protects against infection-causing bacteria.
To take full advantage of all the advantages that this drink offers , it is important to always give preference to natural options. Before consuming industrialized coconut water, check the label to find out about its composition.
8 – Plum
Like most of the foods on this list, plums are also rich in antioxidants. One of them is chlorogenic acid, a substance that is linked to decreased anxiety.
These components have many other health benefits, such as protecting against cell and tissue damage, preventing skin problems, diabetes, Alzheimer’s, Parkinson’s and cancer.
The plum also has potassium, which, as we have already seen in this article, acts in the control of blood pressure . Therefore, it is an important food for the prevention of stroke and other problems resulting from high blood pressure.
It is a fruit rich in fiber, especially in its dehydrated form . These substances act in the regulation of the intestine, reduce blood sugar levels and work as a home remedy against constipation.