February 06, 2022

8 Foods That Can Stave Off Disease and Keep You Healthy


You’re likely aware of the popular adage: you are what you eat.

While there are some factors that you can’t control that contribute to your overall health (like family history, age, and your environment), your eating habits can go along way in how healthy you are, especially as you get older.

You probably have a good sense of what’s healthy and what’s not, but some foods have been proven to be excellent at fighting off diseases, some of which you may not be fully aware of.

Centers Health Care has details on five foods to make sure are a part of your diet for overall health and longevity.

  1. Legumes

Legumes—beans, peas, peanuts, chickpeas—are great to incorporate into your diet because they are an excellent source of plant protein and fiber. Getting protein from these foods can be healthier for you than eating lots of red meat. In addition, legumes help regulate your immune system and inflammation as well.

  1. Eggs

Eggs got a bad rap in the 1980s and ‘90s due to their high cholesterol content, but it was found that it doesn’t affect bad cholesterol levels in an adverse way. Eggs contain protein and are a good way to start your day because they are filling and reduce mid-morning cravings. Studies also showed that having eggs regularly can reduce your risk of stroke.

  1. Leafy Greens

Spinach and kale are considered superfoods, full of vitamins and antioxidants that promote overall health. These foods are also high in folate, which helps cell growth and also protects brain function.

  1. Cruciferous Vegetables

You may not be familiar with the term, but this includes broccoli, cauliflower, and Brussels sprouts. These foods help the liver detoxify itself, making the organ more efficient. They can also keep estrogen at healthy levels for women to help prevent breast and ovarian cancers.

  1. Extra-Virgin Olive Oil

Extra-virgin olive oil is a staple of the heart-healthy Mediterranean diet—and for good reason. It has various heart-related benefits including lowering blood pressure. In addition, it reduces inflammation in the body and can also improve the body’s sensitivity to insulin.

  1. Fatty Fish

Fish that’s loaded with omega-3 fatty acids are considered a superfood. This includes wild salmon, mackerel, tuna, and sardines. Omega-3s are not only heart healthy but also helps retain memory function in the brain and can even reduce symptoms of depression.

  1. Sweet Potatoes

Unlike their starchy counterpart white potatoes, sweet potatoes are complex carbohydrates that are also packed with fiber, potassium, and vitamin A. And eating sweet potatoes in place of empty carbs like white rice, potatoes, or pasta can be beneficial to overall health by removing those foods from your diet.

  1. Berries

All fruits are good for their vitamin content and natural sugars, but berries are the best because they contain antioxidants called polyphenols that decrease inflammation in the entire body. Throwing some strawberries, blueberries, blackberries, and raspberries into a bowl of unsweetened plain Greek yogurt is a fantastic breakfast. And here’s at tip: buying berries frozen can save money over fresh and as long as you don’t put them in the microwave to thaw, they retain all of their health benefits.

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