Food and nutrition can help prevent cancer, heart disease, diabetes, high cholesterol, osteoporosis, stroke, liver disease, the list goes on and on. Your food choices directly relate to the health of your body. A calorie-controlled diet rich in vitamins, minerals, antioxidants, fiber and omega fatty acids prevents disease.
Antioxidants
Antioxidants help control cells that have become free radicals. These are oxidized cells that are a product of normal, bodily functions, but if they build up in excess they can harm your body. Certain foods you eat, known as antioxidants, eliminate free radicals and can improve your health. According to a study published in "Circulation" in 1999, antioxidant-rich foods may be helpful in reducing and preventing heart disease. Atherosclerosis, a plaque buildup in your arteries, begins with oxidized LDL cholesterol. Antioxidants work to neutralize oxidized LDL as well as repair the damage that it has caused. Antioxidant-rich foods include berries, vegetables, nuts and grains. Vitamins C and E are powerful antioxidants, as well.
Fiber
Fiber is a super food, meaning that when paired with a healthy diet, it has the ability to reduce your risk of developing many diseases. These diseases include colon cancer, heart disease, type two diabetes and digestive tract disorders. Every healthy adult should aim for consuming at least 20 g of fiber each day. Fiber can be found in fruits and vegetables with the skin on, whole grains, cereals, beans, peas and nuts.
Omega Fatty Acids
Omega fatty acids, are also known as essential fatty acids because your body cannot reproduce their molecular makeup from the other fats in your diet. Omega fatty acids must be eaten in the form in which your body needs them. When you get adequate intake of omega fatty acids, your body is healthy. Omega fatty acids can prevent heart disease, reduce the symptoms of arthritis, improve cognition and prevent neuromuscular disorders such as multiple sclerosis. Good sources of omega fatty acids include green vegetables, fatty fish such as salmon, soy, nuts and vegetable oils.
Whole Foods
When you eat a diet consisting of whole foods, you limit your intake of prepackaged, processed foods. This is healthy for a variety of reasons. Many processed foods contain a large amount of sodium, fat, processed sugars and refined grains. According to the United States Department of Agriculture, Americans should be limiting their intake of sodium, fat, processed sugars and refined grains in order to promote better health. When you cook for yourself, using natural, whole foods, you have the ability to control how much and what type of sodium or fat is in your meal. Cutting down on saturated fats, sodium and processed sugars and grains can help control your weight and reduce your risk of disease.
References
- MedlinePlus: Antioxidants
- Circulation: Antioxidant Consumption and Risk of Coronary Heart Disease: Emphasis on Vitamin C, E and Beta Carotene
- Harvard School of Public Health: Fiber: Start Roughing It!
- Office of Dietary Supplements: Omega-3 Fatty Acids and Health
- United States Department of Agriculture: Dietary Guidelines for Americans: 2010
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