A well-balanced diet is one key to keeping your body strong and healthy. Whether you are fighting cancer, depression or heart disease, or if you're trying to ward off these kinds of illnesses, a diet rich in whole grains, fresh fruits and vegetables, and other healing foods will provide your body with the nutrition it needs to fight disease and keep everything in working order.
Whole Grains
Whole grains, such as oats, brown rice, wheat, barley and millet are packed full of wholesome fiber, which not only improves digestion and regularity, but also helps push unhealthy fats out of your system before they can be absorbed. According to the Whole Grains Council, eating one to three servings of whole grains daily can help reduce your risk of stroke, heart disease and diabetes, and can also help you lose weight. Start your day with a bowl of thick rolled or steel cut oatmeal, at lunch have a sandwich on whole wheat toast, and for dinner serve a side dish of brown rice cooked in vegetable broth.
Fruits and Vegetables
Whole, fresh fruits and vegetables are ideal sources of the vitamins and minerals that the body needs for the heart, brain, lungs and other organs to function properly. Many fruits and vegetables are also high in antioxidants, which help the body heal from---and protect itself against---injury, disease and stress. Blueberries, strawberries, cranberries, citrus fruits, onions, garlic, and cruciferous vegetables such as broccoli, kale, cabbage and cauliflower are all excellent sources of antioxidants, according to the USDA. Incorporate fruits or vegetables into every meal and whenever possible choose fresh or frozen over canned, which often have salt and other preservatives added. Eat a rainbow of fruits and vegetables, since different colors often represent different nutrients---for example, red fruits and vegetables like tomatoes, strawberries and watermelon are good sources of the antioxidant lycopene---and choose fruits and vegetables that have the darkest, richest colors.
Nuts and Seeds
Even though they are high in fat, a healthy diet includes nuts and seeds every day. The fat found in nuts and seeds is unsaturated and nuts and seeds are also a good source of protein, providing the body with lasting energy. Nuts also provide fiber and many important vitamins and minerals. According to the American Journal of Clinical Nutrition, regular consumption of nuts and seeds can help reduce your risk of cardiovascular disease. Some nuts and seeds, such as flax seeds, walnuts and hemp seeds, are high in omega-3 fatty acids, which help lubricate joints, improve skin and hair, and help the brain and heart work better. Raw, unsalted nuts are usually healthier and more nutritious. Top a green salad with sunflower seeds instead of croutons or spread some cashew butter on your bagel instead of cream cheese.
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