Food is an essential building block for human survival. It is used by the body for fuel, repair, growth and numerous other needs. Chiropractors, nutritionists, and other health experts are praising certain foods as a means to boost health. Eating healthfully has been shown to reduce the risk of cardiovascular illness, obesity, hypertension, and even certain types of cancer. Here is a list of 10 great foods and how they can help you lead a long healthy life:
1.) Almonds: These little nuts are packed full of great nutrients, including fiber, calcium, iron, magnesium, vitamin E, and healthy unsaturated fats. They are great for your heart, and may help lower blood cholesterol levels.
2.) Apples: This delicious fruit is rich in vitamin C, fiber, and B-complex vitamins. They are a great source of antioxidants that help protect your body’s cells from damage. The fiber can also help lower cholesterol and glucose levels.
3.) Broccoli: Broccoli contains high levels of fiber and is rich in vitamins A and C. It is also abundant in phytonutrients, an organic component of plants thought to promote human health. Broccoli is linked to preserving eye health and provides antioxidants to the body.
4.) Salmon: Salmon contains omega-3 fatty acids. This type of fat is wonderful for heart health. It makes your blood less likely to form clots that may cause heart attacks, and may prevent irregular heartbeats, decrease triglyceride levels, reduce the risk of stroke, and lower blood pressure. Salmon is also a great source of protein.
5.) Spinach: Spinach is one of the best sources of dietary calcium and magnesium. It is also abundant in vitamins A and C, folate, and carotenoids. Spinach has been shown to help boost your immune system and to protect against age-related vision diseases, heart disease, and certain kinds of cancer.
6.) Sweet potatoes: This potato packs a powerful nutritional punch. They are high in the antioxidant beta carotene, which is converted to vitamin A in your body. The beta carotene may help slow the aging process and reduce the risk of some cancers. They are also a good source of vitamin C, which help boost your immune system.
7.) Quinoa: Nutritionally, quinoa is considered a whole grain. They provide essential vitamins, minerals, and fiber that help regulate the digestive system. It is naturally gluten-free, and is one of only a few plant foods that are considered a complete protein. Possible health benefits of quinoa consumption include reduced risk of cardiovascular disease, high blood pressure, type 2 diabetes, colon cancer, and obesity.
8.) Flax seeds: Flax seeds are a rich source of omega fatty acids and lignans, which are powerful antioxidants. They are also high in fiber. Some health benefits flax seeds may provide are protecting against prostate, breast, and colon cancer, lowering cholesterol, preventing hot flashes, improving blood sugar, and protecting against radiation.
9.) Blueberries: Blueberries get their signature blue color from anthocyanin, which is also what makes them such a powerful antioxidant. They are also rich in vitamin C, both of which help with the effects of free radicals on aging. Blueberries may also improve short-term memory and help prevent heart disease.
10.) Avocado: Avocados supply a multitude of nutrients and healthy fats including oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione. They are thought to help protect your body from heart disease, reduce your dangerous low density lipoprotein cholesterol, and increase the more beneficial high density lipoprotein cholesterol. Avocados also may help protect against cancer, degenerative eye and brain diseases, as well as aid in weight loss and improve skin tone.
As you can see, nutritious food can have a BIG impact on your overall health and wellness. As a Chiropractor in Mankato, we encounter numerous questions every week about what to eat and how to improve diet. Dr. Jon Grissman would love to answer any questions you may have. Schedule your Free Consultation today to find out how our Mankato Chiropractic office can help you feel better, and get back to doing the things you love!
Dr. Jon Grissman
Advantage Chiropractic of Mankato, MN