not considered pharmaceutical The only option when it comes to improving your health and reducing your risk of disease, healthy food is another much tastier option with far-reaching medicinal powers.
Foods have amazing potential to treat all kinds of symptoms and diseases, according to experts and nutritionists, as the saying goes, “Your food is your medicine.”
While there are many foods you can choose to help treat common pains that bother you, according to a report published by the “Eat this Not That” website.
Broccoli (Shutterstock)
broccoli
And we start with broccoli, which is one of the best things you can eat daily to improve your health and reduce the risk of disease.
Broccoli is also so rich in bioactive compounds that researchers are known to call them “green chemoprevention.”
The results of epidemiological studies and experiments indicated that a compound called sulforaphane is abundant in cruciferous vegetables such as broccoli, cauliflower and turnip.
and cabbage, and acts at the genetic level to “turn off” cancer genes, which leads to the targeted death of cancer cells.
spinach
spinach
In parallel, spinach is a powerful source of lutein and zeaxanthin, two carotenoids that an analysis of studies in the Journal of the National Cancer Institute suggests may significantly reduce the incidence of breast cancer when consumed in excess.
Spinach is also rich in DNA-boosting folate, an essential B vitamin during pregnancy.
A study published in the journal PLoS One linked low levels of folic acid to an increased risk of breast cancer.
Beans (iStock)
beans
And unlike animal sources of protein, beans are devoid of unhealthy fats.
While this may be why one large epidemiological study in JAMA Internal Medicine found that people who ate legumes at least four times a week had a 22 percent lower risk of heart disease compared to those who ate them less than once a week. .
Likewise, a 2019 statistical analysis showed that regular consumption of beans, lentils, peas and other legumes reduces the risk of cardiovascular disease, coronary heart disease and high blood pressure.
oats
oats
In addition, consuming oatmeal regularly can help prevent type 2 diabetes and may even reverse it due to its effect on blood sugar control.
Oats contain a type of soluble fiber called beta-glucan, which appears to support metabolic health.
In a study published in the 2021 Journal of Functional Foods, researchers found that when a group of people with type 2 diabetes were given a supplement of 5 grams of oat beta-glucan once a day, they improved blood sugar control and reduced their appetite. And they feel satisfied for longer after 12 weeks.
apple
In the same vein, apples are particularly beneficial for cardiovascular health, maintain their flexibility, and reduce blood pressure, according to a research paper published in 2020 in Critical Reviews in Food Science and Nutrition.
In addition to the 4.5 grams of blood pressure-lowering fiber you get from each apple, you’ll enjoy a healthy boost of quercetin, which American Heart Association studies have shown to be an effective anti-hypertensive.
berries
Finally, berries contain a class of antioxidants called flavonoids and anthocyanins that can turn off inflammatory and immune genes.
A review of research on berries in the 2020 edition of Advances in Nutrition showed that the tasty fruit is associated with anti-inflammatory action and beneficial effects on vascular health, blood sugar regulation, and improved balance of gut flora.