Top 10 healthy food that prevents common diseases

There are many ways to get sick and get affected by widely spread diseases or to stay healthy, young and glowing for years and years to come. We need to take good care of our lifestyle and consume good healthy food to keep yourself hale and healthy and free from any kind of diseases. Healthy food is the key to happiness. We are spontaneously changing our lifestyles, in command with technology, to make it better but alongside these enjoyments, concerns for good health also should be increasing day-by-day.

When we struggle from a disease or we want to control the situation of being diseased, we need to lookup to the daily food that we eat and the quantity too. Do not hesitate to consult your doctor in case of serious medical conditions, but always be ready with a fighter and defender, immune system and overcome your disease’s effect. The thirteen common diseases that are most common these days are as follows: Malaria, Typhoid, Hepatitis, Jaundice, Leptospirosis, Diarrhoeal Diseases, Amoebiasis, Cholera, Brucellosis, Hookworm Infection, Influenza, Filariasis, Tuberculosis.

As seeing the global issue of the lack of clean water for drinking, cooking and washing, and the lack of sanitary waste disposal are to be blamed for over 12 million deaths a year. Many people are at risk because they lack access to safe fresh water. A large number of  nations today have their share of infectious epidemics; and though mortality owing to these is decreasing, it is a significant part of the disease burden that our society carries.

Three prime reasons to follow a healthy diet:

  • Prevention and control of chronic diseases.
  • Prevention of diseases such as heart attacks, strokes, obesity, arthritis etc.
  • Prevention of loss of muscle strength, bone mass, and vitamin deficiency states.

 Our daily requirement:

The body requires carbohydrates, fats, proteins, vitamins and minerals to maintain healthy organs, bones, muscles, and nerves, and to produce hormones for the function of organs. But these should be taken in a balanced amount.

These guidelines suggest that a healthy food diet should have the ability to:

  • Healthy food enhances your immune system
  • Balance calories with physical activity to manage weight
  • It is best to avoid much intake of some ingredients like salt, sugar, fats and refined grains. These are surely not listed as a part of healthy food.
  • Consume more of certain food and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood.

By minimizing your worries, these points will certainly assist you to tighten your “nutrient-intake-work-plan” or you can call it as adding a precious gemstone to your health.

  • Focus on fruits
  • Go lean with protein
  • Get your calcium-rich food
  • Make half, your whole grains intake
  • Vary your veggies especially with green leafy ones
  • Find your balance between food and physical activity.

These are the top 10 superfoods that will fight from common diseases and risk of any pathogen attacking you:

1Alfalfa sprouts for fighting cancers.

One cup of alfalfa sprouts contains less than 10 calories, is virtually fat-free, and contains phytochemicals called saponins, which may protect against cancer and help lower blood cholesterol. These phytochemicals have the ability to provide a shield around your body reversing any infections coming upon you.

Suggested intake: Eat it fresh with a little pepper and salt added just to enhance its taste.

2Apples as internal fresheners

Apples are one of the healthy food that is rich in pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, and decrease the risk of colon and breast cancers. It also purifies blood and breathing system. It has a good ability to strengthen the immune system.

An apple a day does a lot more than keeping the doctor away; it can also bring people closer to you. Apples do a good job of cleansing the mouth, without leaving behind an odor of its own.

Suggested intake: Add it to your favorite sandwich or toss with field greens. You can also make a delicious fruit salad. With so many varieties of apples available, you’ll never get bored finding new ways to incorporate them into your daily diet.

3Avocado as Vitamin E supplement

A medium-sized avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. This is considered as one of the healthy food that could b consumed in any condition. Cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health. Regular intake of avocados will assist in decreasing bad cholesterol level in our body. With its vitamin E requirement, it also helps to soothe the pain associated with bursitis. You’ll also be getting fiber, healthy fat, and added potassium, all essential elements the body needs daily.

Suggested intake: Use avocados as the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish. Avocado juice is also much popular now.

4Beetroot for the iron requirement.

Beets are loaded with antioxidants and have been found to protect against cancer, heart disease, and inflammation. It is naturally sweet with full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal. Recently, erectile dysfunction is more common than most men would believe, and there are some simple remedies involving food that could get things back on track if the cause is a nutritional deficiency.

Suggested intake: Garnish a half of beetroot by giving it an attractive, tastier and healthier needful to your daily morning salad. Don’t always boil it, as it would evaporate some phytochemicals from it.

5Cranberries for heart strokes

Cranberries are renowned for protecting against urinary tract infections, but do you also know that they may improve blood cholesterol and aid in recovery from strokes? Cranberries are known to contain such rare minerals that are needed for our body’s proper and smooth functioning.

Suggested intake: Although available frozen all year-round, enjoy these tart and tangy berries fresh during their peak season from October through December. Also, juice is good but be careful with the presence of sugar in it, added to provide a taste to the juice.

6Flaxseeds for fighting diabetes

Flaxseed lowers blood cholesterol and reduces the risk of heart attack, but it is also a rich source of lignan, a powerful antioxidant that may be a powerful ally against disease and certain cancers, especially breast cancer. Just 2 tablespoons of grounded form contain about 20% of the recommended daily fiber intake and more than 100% of the recommended intake for inflammation-fighting omega-3 fatty acids. It can surely be counted as a healthy food.

Suggested intake: Add flax seeds to the bread or sandwich to enjoy its nutty flavor. Also, you can enjoy a spoon-full of roasted flax seeds daily.

7Oranges for building immunity

One medium sized orange supplies all your daily vitamin C, which is a strong immunity booster and cancer fighter. Consuming vitamin C is best done in its natural form. It can be termed as best possible healthy food.  One of the research has proved that taking natural vitamin C is much beneficial as compared to synthetic or man-made ones.Plus, this sweet and tangy fruit is a good source of fiber, potassium, calcium, folate, and other B vitamins.

Suggested intake: A glass full of pure orange juice or eating two oranges daily fulfills your vitamin C requirements.

8Papayas for bruises

These orange colored, fruit is a rich source of vitamin A, C, and E, as well as fulfills you with a hefty dose of potassium and folate. One cup of papaya cubes supplies more than 100% of your daily requirement of necessary nutrients.  Vitamins A and E are two powerful antioxidants that protect against heart disease and colon cancer. What more can be a replacement of this for a healthy food? If you are suffering from a bruise and how long a bruise lasts are determined by several things, including how well nourished your body is. You’ll be desirous to make sure that you’re getting the right mix of vitamins and minerals so your body can heal up a bruise in no time. Papaya contains Vitamin C to provide you a full day’s supply of this important vitamin.

Suggested intake: Enjoy the rich, buttery flesh of this tropical fruit in smoothies and salads, or simply scoop it out of the shell with a spoon.

9Pumpkins for insomnia

This fiber-rich squash is packed with beta-carotene which reduces the risk of developing lung cancer. The antioxidant activity of this vitamin combined with potassium, helps prevent from high blood pressure, makes it a nutritional superstar. Whole grain bread and pumpkin will give you the best chance of getting to sleep when you want to.

Suggested intake: If you prepare a whole squash, toast the seeds for a delicious snack containing heart-healthy fats. The sweet taste and moist texture make it ideal for desserts. You can also seek out fresh pumpkin and roast it in the oven until it’s soft and delicious

10Healthy food Raspberries for constipation

These are tart, sweet, and incredibly juicy, just one half cup of these berries provides a whopping 4 grams of fiber and more than 25% of the daily recommended intake of both vitamin C and manganese. Raspberries also contain a powerful arsenal of antioxidants, including members of the anthocyanin family, which give raspberries their ruby-red hue and antimicrobial properties. Blueberries are also a good source of fiber and an excellent source of antioxidants. Regular consumption of blueberries should prevent constipation from occurring.

Suggested intake: Try a few berries with your morning breakfast or use them to add a flavor to a green salad.

If following a regular diet plan with physical activity but then too occurs some incidence of diseases. Few things impact your life more than a serious health problem. Remember a bit of laziness will lead to a whole life problem so be active and take proper rest in stipulated time. Always add a tinge of positive thinking to all these to cook up ‘the best you’ for that moment.