The healthier your diet is, the less you will become sick – and vice versa. Good and healthy food choices provide a well-balanced mix of antioxidants, vitamins, minerals and other beneficial compounds that help keep you healthy.
But as people are becoming busier in this fast-paced world, many have begun to rely on highly processed, inflammation-producing foods. This ultimately results in poor health.
However, you can reverse many of the effects of a poor diet by eating healthy and including disease-fighting foods in your diet. Always remember that when it comes to taking care of your health, prevention is the key and it is never too late to take steps toward better health.
Here are the top 10 foods that help prevent and fight diseases.
1. Lemon for Obesity
Obesity is defined as abnormal or excessive fat accumulation that may impair health. Obesity is linked with cardiovascular disease, diabetes, musculoskeletal disorders and even some cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney and colon).
According to the World Health Organization (WHO), more than 1.9 billion adults were overweight in 2014. Of these, over 600 million were obese. The figure is expected to rise in the coming years.
Lemon helps improve digestion and aids detoxification, removing toxins from your body that slow down your metabolism.
A 2008 study published in the Journal of Clinical Biochemistry and Nutrition suggests that supplementation with lemon polyphenols suppressed weight gain and fat accumulation.
A 2016 study published in the Journal of Ayurveda and Integrative Medicine suggests that drinking lemon juice and honey mixed in water over four days of fasting may be useful for reducing body weight, body mass index (BMI), fat mass, free-fat mass and total serum triglycerides in healthy individuals. This might help prevent obesity and hypertriglyceridemia.
Another 2016 study published bythe American Chemical Society reports that citrus fruits contain plenty of vitamins and substances, such as antioxidants, that can help prevent harmful effects of obesity. The study was done in mice that were fed a Western-style, high-fat diet.
2. Turmeric for Arthritis
Arthritis is a joint disorder in which one or more joints become inflamed. There are more than 100 different types of arthritis, and it can cause severe pain in the affected joints.
According to the CDC, an estimated 54.4 million U.S. adults (22.7 percent) suffered from some type of arthritis from 2013 to 2015. By 2040, an estimated 78 million U.S. adults (26 percent) may be diagnosed with arthritis.
Living with arthritis is extremely painful. But you can manage arthritis and other pain-related problems with turmeric.
Herbalists have used turmeric for centuries as a natural remedy for several ailments. It contains a compound called curcumin, which has anti-inflammatory properties. In addition, turmeric’s antioxidant property destroys free radicals in the body that damage cells.
A 2003 study published in the Journal of Alternative and Complementary Medicine highlights that curcumin inhibits a number of different molecules that play a role in inflammation.
A 2016 meta-analysis published in the Journal of Medicinal Food reports that there is scientific evidence of the efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis. However, researchers said more rigorous and larger studies are needed to confirm its therapeutic efficacy for arthritis.
More and more people are becoming anemic, a condition that occurs when the body’s red blood cell count is less than normal.
According to the WHO, anemia affects 1.62 billion people, which is about 24.8 percent of the global population.
When you’re anemic, your blood can’t deliver the proper oxygen supply to your organs and tissues. This can affect the functioning of different body organs.
o combat anemia, one of the best foods is beetroots. Beetroots have a significant amount of iron that helps in regeneration of red blood cells. Also, being sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal.
A 2013 study published in the IOSR Journal of Nursing and Health Science reports that intake of freshly prepared beetroot juice leads to a highly significant improvement in hemoglobin level.
Similarly, a 2017 study published in the International Journal of Nursing Education and Research reports that there is improvement in hemoglobin level with the use of beetroot juice with jaggery.
Blend 1 medium-sized beetroot along with carrots and spinach in a juicer, and drink the juice daily. You can also eat beets as a cooked vegetable or in a salad.
4. Yogurt for High Blood Pressure
High blood pressure is a silent killer, as it can cause blood vessel damage that leads to heart disease, kidney disease, a stroke and other problems. An estimated 75 million Americans have high blood pressure, according to the Centers for Disease Control and Prevention (CDC).
To keep your blood pressure under control, start eating low-fat yogurt. Yogurt is an excellent source of calcium, potassium, magnesium and other heart-healthy nutrients that can help lower your blood pressure. Plus, it has compounds that help inhibit angiotensin converting enzyme (ACE) much like the ACE inhibitor drugs.