Balancing your diet to include a host of minerals, vitamins and other nutrients is important to promoting healthy body functions. A diet rich in vegetables, fruits, whole grains and other omega-3 nutrients helps to decrease the risk of illnesses, such as depression, heart disease and cancer. It also helps the body repair itself after strenuous activities.
Vegetables
Fresh vegetables are healing foods because they naturally contain substantial amounts of potent antioxidants, vitamins and minerals. Antioxidants protect your body's immune system from injury, stress or disease. Cranberries, onions, garlic, spinach, kale, broccoli and cabbage all contain bountiful amounts of antioxidants. Tomatoes, red cabbage and bell peppers also contain lycopene, an phytochemical that has been clinically linked to reduced instances of cancer, macular degeneration and cardiovascular disease.
Fruits
Fruits also contain vital nutrients that assist your body in healing and repairing itself. They also supply the essentials your heart, lungs, brains and other organs need to function properly. Fruits packed with powerful antioxidants, minerals and vitamins include strawberries, blueberries, raspberries, cranberries, oranges, grapefruit and kiwis. Watermelon, papaya, apricot and pink guava also contain lycopene.
Whole Grains
Whole grains are packed with fiber. They improve digestion, regularity and help your body excrete unhealthy fats by binding to cholesterol. Whole grain foods include barley, buckwheat, millet, oats, brown rice and whole grain pastas, cereals and breads. You should eat up to three daily servings of whole grains to decrease your risk of diabetes, heart disease and stroke. Whole grains can be included in breakfast, lunch or dinner by eating oatmeal, sandwiches or soups.
Proteins
Protein is important for healthy circulatory, respiratory and immune systems. It is the building blocks of all your muscles and assists in tissue repair and healing. Protein is found in a variety of foods, such as fish, meat, poultry, nuts and dairy products. Protein-based foods, such as fish and nuts, are also high in omega-3 nutrients, which can possibly reduce your risk of developing cardiovascular disease. Approximately 10 percent to 15 percent of your daily total calories should be derived from protein.
References
- "Prescription for Nutritional Healing"; James F. Balch and Phyllis A. Balch, C.N.C.; 2007
- American Heart Association: Whole Grains
- University of Michigan Health System: About Healing Foods
- "Digestive Wellness"; Elizabeth Lipski, Ph.D., CCN; 2005
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