You may know that following a healthy diet can decrease your risk of developing a chronic illness. But including certain nutrient-dense foods in your diet may offer additional protection. These foods contain higher concentrations of essential nutrients that may help you fight cancer and heart disease.
Spinach
The U.S. Department of Agriculture recommends you include a variety of dark-green vegetables in your diet each week. Foods rich in color have a higher concentration of essential nutrients. A 3-cup serving of raw spinach contains 21 calories, 2 g of fiber, 25 mg of vitamin C and 8439 mg of vitamin A. One low-calorie serving of raw spinach meets more than 200 percent of your daily vitamin A needs. Vitamin A promotes eye health and is important for immune health. A serving of raw spinach also contains a significant amount of beta carotene, the plant form of vitamin A that offers antioxidant protection and may prevent certain cancers and heart disease.
Oatmeal
Most Americans do not include enough whole grains in their diet. Whole grains are a good source of fiber. Fiber in food helps control hunger for weight management. Oatmeal, in addition to being a good source of fiber, is also a good source of soluble fiber. Soluble fiber in food prevents your body from absorbing cholesterol, helping to lower your blood cholesterol levels and reducing your risk of heart disease. A 1-cup serving of cooked oatmeal contains 165 calories, 4 g of fiber and 2.5 g of soluble fiber.
Salmon
The American Heart Association recommends you eat two servings of fatty fish, such as salmon, each week for heart health. Salmon contains a significant amount of the essential omega-3 fatty acids, which reduce inflammation. This consequently helps to lower your risk of developing certain types of cancer, heart disease and arthritis. Omega-3 fatty acids can also reduce blood pressure and blood cholesterol levels.
Plain Yogurt
Adequate intakes of calcium support bone health and strength. Including yogurt in your diet can help you meet your daily calcium needs. A 1-cup serving of nonfat plain yogurt contains 137 calories, 14 g of protein and 488 mg of calcium. Healthy adults need 1000 to 1300 mg of calcium each day.
Lentils
Including alternate sources of protein, such as lentils, in your diet can help you meet your nutrient needs. With its fiber, folate and iron content, lentils make a healthy food choice. A 1/2-cup serving contains 115 calories, 9 g of protein, 7.8 g of fiber, 3.3 mg of iron and 179 mcg of folate. Iron requirements vary depending on gender and age. Women between the ages of 19 and 50 need 18 mg of iron a day, and men and women 51 and older need 8 mg of iron per day. Both men and women need 400 mcg of folate each day.
References
- Center for Science in the Public Interest: 10 Worst and Best Foods
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 19, 2009
- University of Maryland Medical Center: Omega-3 Fatty Acids
- U.S. Department of Agriculture 2010 Dietary Guidelines: Chapter 3: Foods and Food Components to Reduce
- USDA: What Foods are in the Vegetable Group?
- USDA: Nutrient Data Laboratory
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