Free radicals are molecules that can damage healthy cells. They can increase the risk of certain diseases such as cancer and increase the aging process rapidly. Foods rich in antioxidants can help fight these molecules. Colorful vegetables and fruits are rich in antioxidants, so eat between 5-9 servings per day.
It is an excellent source of antioxidants and may be avoided Cancer And help some brain diseases. Frozen berries also have antioxidants. Check out the grocery store freezer to find it and enjoy berries all year round.
2- Olive oil
This delicious “good” oil may help boost memory, as well as help fight inflammation. One study also found that olive oil reduced levels. Cholesterol Bad (LDL) helps without affecting good cholesterol (HDL).
It is called “brain food” because its fatty acids, DHA and EPA, can help your brain and nervous system function properly. Eating fish once or twice a week may also reduce your risk of dementia. Omega-3 fats in fatty fish such as salmon and salmon can lower bad cholesterol and triglycerides. It can also reduce the inflammation that leads to atherosclerosis, while saturated fats clog your arteries.
Add these nutrient engine rooms to your diet 3 or 4 times a week. Its fiber may aid digestion and also reduce the chances of obesity, heart disease and diabetes. And because it makes you feel fuller, a high-fiber diet may also help you lose weight. Make a salad with peas, or use beans instead of meat in soups.
Plants are rich in fiber, antioxidants, and vitamins and minerals that may help protect against chronic diseases. Dark green leafy vegetables contain vitamin K for strong bones.
Sweet potatoes and carrots contain vitamin A, which helps keep your eyes and skin healthy and protects against infection. In one study, men who ate tomatoes 10 or more times a week had a 35% lower risk of prostate cancer.
Nuts are packaged with vegetable proteins and other nutrients without cholesterol. Almonds are rich in vitamin E, which can reduce the risk of stroke in women Walnut Contains antioxidants. Unsaturated fats in walnuts can lower LDL cholesterol and increase HDL cholesterol. But nuts are not fat free. An ounce of almonds, about 24 almonds, has about 160 calories. So enjoy them in moderation.
Drinks fortified with vitamin D, such as milk, help your body absorb this vitamin and use calcium. This is especially important if you may have osteoporosis or thin bones.
Vitamin D may also reduce the risk of colon, breast and prostate cancer. Eating yogurt with live germs grown in the laboratory helps with digestion.
8- Whole grains
Adding these seeds to your diet may reduce your chances of certain types of cancer, type 2 diabetes and heart disease. Fiber may also help prevent digestive problems such as constipation and diverticulitis. Choose whole-grain breads and pastas and brown or wild rice instead of white. Add barley to soup or add oatmeal to grilled meat.
9- Eat like the Greeks.
People living near the Mediterranean regularly consume olive oil, fish, vegetables and whole grains along with red grape juice in their meals. Instead of salt, they use spices and herbs to flavor their food. This “Mediterranean diet” can be good for heart health and may reduce your chances of mild memory problems and some types of cancer.
10- Stay at a healthy weight.
Some people have difficulty losing weight, especially after a period of illness or injury and as they get older. Having a few smaller meals with healthy snacks between main meals, and substituting whole milk for regular milk, are a few good ideas. Fill your stomach with foods sugar Loaf Or do not add fat; In this case, you do not get the nutrients you need.
11- Lose weight for better health.
Losing a few extra pounds can put less strain on your joints and less damage to your heart, and reduce your risk of developing diabetes.
However, this may become more difficult as you get older, as you are usually less active and lose muscle.
Eat more protein such as beef, tomatoes or beans and eat more vegetables, grains and fruits.