Diet is one of the most important factors of health and longevity. Diet-related diseases include heart disease, stroke and cancer, which are the top three causes of death, according to the CDC. Just as the food you eat can contribute to disease, choosing nutrient-dense foods offers a myriad of health benefits, ranging from increased energy to weight maintenance. Before beginning a new treatment or diet, always talk to your health professional.
Lower Risk of Disease
A diet high in processed foods and in animal protein contributes to a vast array of diseases and conditions. Not only serious conditions such as arthritis and osteoporosis but also common nuisances such as asthma, headaches and indigestion have a dietary component. By increasing consumption of nutrient-dense foods, especially green vegetables, you may lower your risk of these and other illnesses. Before beginning a new diet, speak with your physician.
Increased Energy Levels
The glycemic index is a measure of a given food's effect on blood sugar. Foods with a high glycemic index cause your blood sugar to spike. They provide immediate energy followed by prolonged periods of lethargy. Low glycemic foods provide you with sustained energy levels, help you maintain a healthy body weight and minimize cravings. Though sometimes labeled as being high in sugar, most fruits have low glycemic indices, attributable to their water and fiber content. Vegetables and beans are other healthy low glycemic foods.
Anti-Aging
The antioxidants, notably vitamins A, C and E, as well as the mineral selenium, function to neutralize free radicals and minimize damage to your cells. Damaged cells are replaced by new ones, contributing to the aging process. Foods high in antioxidants may slow this process and help you to feel more youthful in your later years and perhaps look it as well. In fact, among the results that Dr. Joel Fuhrman has noted in patients who opt for a healthy diet include disappearance of gray hair.
Tips
In order to increase your intake of healthy foods such as fruits, vegetables and beans, keep it simple. Begin with a breakfast of fresh fruit, aiming to consume at least four pieces of fruit per day. For lunch, opt for a salad topped with your choice of beans. Some tasty options include chickpeas, pinto beans and kidney beans. For dinner, enjoy another big raw salad, making it as colorful as possible. Add to this lightly-cooked vegetables, emphasizing green vegetables. If you desire dessert, opt for fresh fruit.
References
- Centers for Disease Control and Prevention: Leading Causes of Death
- "Eat to Live"; Joel Fuhrman; 2005
- "Eat, Drink, and Be Healthy"; Walter C. Willett; 2005
- "Eat For Health"; Joel Fuhrman; 2008
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