Eating well can be one of life's most pleasurable activities, ideally involving nutrition for the body, tastes, textures and scents that delight the senses and a cultural connection that connects people both to their own history and to the culinary arts of the rest of the world.
All around the planet, the healthiest, most nutritional foods are also those that provide people with bold tastes, memorable scents and engaging textures, which makes discovering them fun.
Vegetables and Fruits
Calorie for calorie, vegetables and fruits pack enormous nutrient density into beautiful packages, and some are especially high in nutritional value. Among these, according to the Harvard University School of Public Health, are the dark green, leafy vegetables, such as kale, arugula, spinach and collard greens, which provide calcium, iron and vitamins. Cruciferous vegetables, including cauliflower and broccoli, offer these same nutrients and add high doses of fiber as well.
Fruits are divided into four primary groups, and each brings unique gifts to the diet. Berries and cherries are strong anti-inflammatory agents that have been shown to lower the risk of many diseases related to chronic inflammation, such as arthritis, gingivitis, heart attacks, stroke, fibromyalgia and depression. Melons provide iron and vitamin C in a single package, an important combination since vitamin C helps the body absorb iron. Citrus fruits, including oranges and grapefruits, when eaten whole, add high doses of vitamin C and fiber. Apples and pears, especially when you include the peel, supply the fiber your body needs to ensure healthy digestion.
Sources of Omega-3 Fatty Acids
Omega-3 fatty acids are found in the most commonly occurring food sources on earth, including the leaves of many plants and fish. The Agency for Health Care Research and Quality states that diets high in these important oils, which the body cannot manufacture, reduce overall mortality and cardiovascular disease, in particular. Sources of this essential nutrient include walnuts, avocados, olive and flax seed oil, salmon and tuna. Including these in the daily diet every day is an easy way to decrease chronic inflammation in the body, support the production of neurotransmitters in the brain and decrease the chance that healthy cells will be injured in ways that allow cancerous processes to develop, according to Frank Sacks, M.D., Professor of Cardiovascular Disease Prevention in the Department of Nutrition at the Harvard School of Public Health. Dr. Sacks makes a moderate recommendation that people aim to include at least one serving of omega-3 fats per day; other sources recommend a much higher intake of five or more servings. This is a healthy investment of calories. People who are restricting calories to lose weight can also add omega-3 through zero-calorie omega-3 supplements, available over the counter.
Foods that Prevent Inflammation
Modern life patterns, including sleep deprivation, sedentary patterns of living and exposure to sources of stress that cannot easily be resolved, all contribute to a condition that physiologists call chronic dysfunctional inflammation. In this state, the normal inflammation that occurs in one part of the body in response to an injury or illness causes the entire body to respond in an inflammatory manner.
Foods that contribute to chronic inflammation include white flour, white potatoes, white sugar, milk and saturated fats from animal sources, while foods that heal inflammation include cherries, blueberries, cranberries, dark green, leafy vegetables, walnuts, avocados, fish and soy products such as tofu, according to cardiologist Ram Singh, M.D., writing in the May 22, 2006 issue of the "European Heart Journal."
Consuming a diet that is bright in color, vibrant in aroma and taste and widely variable in ingredients also exposes you to the herbs and spices that are highly nutritious and anti-inflammatory. Turmeric, cayenne and ginger cool inflammation in the body, as do the green herbs, such as basil, dill, thyme and cilantro.
References
- Harvard School of Public Health: What Should You Eat; Vegetables and Fruits
- Agency for Healthcare Quality and Research: Effects of Omega-3 Fatty Acids on Cardiovascular Disease
- Harvard School of Public Health: Ask the Expert, Omeg-3 Fatty Acids; Frank Sacks, M.D.
- "European Heart Journal"; What to Eat and Chew in Acute Myocardial Infarction; Ram Singh, M.D. et al; May 22, 2006
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