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Stay Healthy, Eat Right, Fight Disease PDF Print E-mail

Stay Healthy, Eat Right, Fight Disease

One of the most important choices that anyone can make for themselves and their family is to eat right. There is a huge link between disease prevention and eating the right foods. Vitamins, Minerals, fiber and other nutrients are key players in disease prevention. The following are some foods that possess amazing disease-fighting qualities. These are not cures and are not meant to replace treatments or medicine prescribed by your doctor or health care professional:

Medical Issue: Eat These Foods In Abundance
Acne Carrots, Cantaloupe, and dark leafy greens for vitamin A. Poultry and fish for zinc. Yogurt for its active cultures.
Anemia (Iron Deficiency) Meat, poultry, fish, legumes dried fruit, dark leafy greens, enriched cereals for iron. Citrus fruits, cabbage, broccoli, red bell peppers, kale, strawberries, kiwifruit for vitamin C, which enhances iron absorption. Onions, which have a similar effect.
Arthritis Seafood for omega-3 fatty acids (for rheumatoid arthritis only). Citrus fruits for vitamin C and flavanoids. Dark leafy greens, orange and yellow fruits and vegetables for beta carotene.
CancerOrange and yellow vegetables, tomatoes, red bell peppers, chillies; dark leafy greens, cabbage family vegetables (brocolli, Brussels sprouts, cauliflower), garlic, onions, orange fruits (apricots, and nectarines), citrus (including red grapefruit), berries, grapes, watermelon, whole grains, legumes (especially soy), nuts, seafood, lean poultry, low-fat dairy products. These foods supply beta-carotene, lycopene, indoles, ellagic acid, and other phytochemicals; folate, vitamins C and E, calcium and selenium; and omega-3 fatty acids.
Cataracts and other Eye DisordersKale, spinach, parsley, green peas, celery, carrots, sweet potatoes, potatoes, citrus fruits, kiwifruit, bananas; wheat germ and whole grains; lean meat, poultry, and fish. These supply the antioxidants lutein and beta carotene, as well as vitamins C and E, the B vitamins, zinc, and selenium.
ColdsCitrus fruits, strawberries, kiwifruit, red bell peppers, brocolli, and cabbage for vitamin C. Chillies for capsaicin. Onions and garlic as decongestants. Whole grains, legumes, seafood, and meat for zinc.
Constipation and Other Intestinal IllsWhole-grain breads and cereals, fruits (including prunes, figs, and other dried fruits), and vegetables (especially root vegetables) for insoluble fiber.
DiabetesPlenty of whole grains, fruits and vegetables; moderate portions of lean meat, poultry and fish - these add up to a low-fat, high fiber diet, and weight control is a prime factor in diabetes prevention.
Heart DiseaseFruits (including citrus, berries, apples), vegetables (including dark leafy greens), legumes wheat germ, whole grains (including oats), nuts, unsaturated oils, low-fat dairy products, tofu, seafood. These supply the antioxidant vitamins C and E, as well as soluble and insoluble fiber, calcium, and omega-3 fatty acids. Garlic, ginger, onions, chillies, grapes, and wine supply the heart-healthy phytochemicals.
High Blood PressureLow-fat dairy products (including vitamin D-fortified products), dark leafy greens, and tofu for calcium. Fruits and vegetables (including bananas, avocados, dried apricots, potatoes, and tomato sauce) for potassium. Citrus fruits, strawberries, kiwifruit, and red bell peppers for vitamin C. Garlic, onions, and celery for their phytochemicals. Fish and shellfish for omega-3 fatty acids. And follow an overall low-fat diet for weight control.
High CholesterolFruit (including citrus fruits especially grapefruit, apples, blackberries, raspberries, bananas, dried apricots, and figs), oat bran, barley, carrots, and legumes (especially soybeans) for soluble fiber. A wide variety of other fruits and vegetables for their antioxidant powers. Low-fat dairy products for calcium; milk for vitamin D. Unsaturated vegetable oils ( in place of  not in addition to saturated fats). Garlic, onions, and their relatives also seem to lower cholesterol. Alcohol  in moderate amounts raises HDL, or good cholesterol.
High Triglycerides Fish and seafood for omega-3 fatty acids. Chillies for capsaicin.
OsteoporosisDairy products, canned fish with bones, and dark leafy greens for calcium. Grapes, apples, and pears for boron. Whole grains and nuts for magnesium and manganese. Fortified milk, fish, and enriched cereals for vitamin D and phosphorus. Poultry, lean meat, and beans for phosphorus.
StrokeFruits and vegetables for vitamin C and other antioxidants. Fish for omega-3's. Nuts and seeds for vitamin E. Fruit for potassium and soluble fiber. Garlic for its phytochemicals, which lower blood pressure.
Tooth Decay and Gum DiseaseDairy products, leafy greens, and canned salmon and sardines (with their bones) for calcium. Citrus fruits and buckwheat for bioflavonoids (phytochemicals). Cheddar cheese, cherries, apples, tea and grape juice help fight decay after you eat sugary foods. Crisp fruits and vegetables act as natural toothbrushes and supply vitamin C
Urinary Tract InfectionCranberries and blueberries contain substances that fight UTI's. Eat other fruits and vegetables for vitamin C. Drink plenty of water.
Weight ControlComplex carbohydrates and fresh fruits and vegetables for energy, vitamins, minerals, and a feeling of fullness without fat. Low-fat dairy products, lean poultry, and fish for protein. Drink PLENTY of water.
  
 *Source: Eat Well, Stay Well
 

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