A healthy diet is critical for fighting illness and promoting overall health. Creating a diet of whole, organic foods is a lifelong process that, combined with healthy lifestyle choices and exercise, can give you the ability to rejuvenate and rebuild your body. With such a variety of recommendations for popular dietary trends, choosing eating habits to help keep you healthy and energized may be confusing. Be sure to consult your health care provider or nutritionist for more information.
Organic, Whole Foods
An organic, whole foods based diet that contains fresh fruits and vegetables is important for maintaining health as it provides the body with essential antioxidants. Antioxidants help to improve digestion, reduce inflammation, increase glucose metabolism and lower bad cholesterol levels. Cruciferous vegetables, such as broccoli, cauliflower, kale, Brussels sprouts and spinach are rich in sulfur, which supports the removal of heavy metals from the body. Other whole foods include minimally processed or refined foods that are free of additives.
Flaxseeds
In addition to eating a diet rich in organic, whole foods, adding flaxseeds to the diet can have many health benefits. Flaxseeds contain omega-3 fatty acids, which are beneficial for improving skin problems such as eczema and psoriasis. Nutritionists often recommend including flaxseeds in your daily diet, as they have been shown to reduce symptoms of arthritis, heart disease and acne, among other problems. Flaxseed oil may also naturally balance estrogen levels, which can help to prevent and reduce the side effects of menopause. Flaxseeds also contain a healthy amount of fiber, which may help to relieve constipation.
Fish
Another part of a healthy diet is fish, as eating fish can supply the body with a significant source of omega-3 fatty acids, vitamins and minerals that improve overall health. At least two servings of fish per week may help to prevent heart disease and lower blood pressure, among other benefits. Since the body cannot produce omega-3 fatty acids on its own, eating fish supplies the body with this powerful nutrient. Fatty fish such as salmon, tuna, trout and sardines are especially beneficial and serve as low-fat, high-protein choices that assist the body in metabolizing amino acids, fatty acids, carbohydrates and vitamin D.
Whole Grains
Diets rich in whole and unrefined foods including whole grains, legumes, nuts and seeds provide the body with adequate levels of antioxidants, fiber and other phytochemicals that help to protect against chronic diseases. Phytochemicals are shown to benefit heart health and are found in foods such as whole grains, legumes, fruits, vegetables, nuts and seeds, and products made from them including oils, nut and seed butters, and baked products. Eating a diet rich in phytochemicals is shown to improve metabolic function and reduce the risk of developing certain diseases. These types of foods are also high in fiber, which may improve colon function, protect against heart disease and cancer and protect the body's cells.
Considerations
In general, most nutritionists recommend following a whole foods diet as much as possible. There are certain types of foods that may be incorporated into your daily diet to improve or prevent certain health conditions, and it is important to remember that every individual's body has different nutritional requirements and may respond to certain foods and diets differently. People who are susceptible to inhalant allergies and hay fever, for example, should avoid certain foods including bananas, cantaloupes, cucumbers, honeydew, watermelon and zucchini, as they contain similar structures to common pollen allergens. Talk to your health care provider or nutritionist for more information.
References
- Dr. Eliaz.org: Diet Recommendations
- Best Vitamins for Your Health: Flax Seed Benefits: An Alternative Omega 3 Source
- Washington State Department of Health: Health Benefits of Fish
- Sphera Foundation and the USDA-ARS Human Nutrition Research Center: A Diet High in Whole and Unrefined Foods Favorably Alters Lipids, Antioxidant Defenses, and Colon Function
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