Healthy Eating

 Theories about which foods have a more beneficial effect on our body and which have a less beneficial effect may differ significantly from each other. In today's thicket of information, it is very easy to get lost in this particular area of knowledge, especially since some foods that are commonly considered healthy can sometimes be seriously harmful.

Healthy eating is crucial not only in preventing physical diseases but also in terms of our mental well-being. It has long been said that a person is what he eats. Although it should not be taken literally, there is a lot of truth in the well-known saying. What we eat most often has the most significant impact on our health. So let's take a look at the benefits of healthy eating!

People who like meals rich in unhealthy trans fats or dishes rich in carbohydrates are statistically more susceptible to some lifestyle diseases, such as diabetes and hypertension, than those who eat fresh vegetables, fruits and whole grain products every day.

Healthy eating - Is it really so difficult?

It is true that it is not easy to eat rationally and healthily today. Grocery store shelves are full of highly processed food, the long-term consumption of which can lead to numerous health problems. So, can composing a healthy, balanced and varied menu be a miracle? Not necessarily! Fortunately, with a bit of willingness and, above all, awareness of the impact that food has on our health, it is possible and worth radically changing the way we eat for the better.

Theories about which foods have a more beneficial effect on our body and which have a less beneficial effect may differ significantly from each other. In today's thicket of information, it is very easy to get lost in this particular area of knowledge, especially since some foods that are commonly considered healthy can sometimes be seriously harmful. Fortunately, there are also food products that - according to scientists from various research centers around the world - are worth eating regularly to benefit our health! So let's see which foods are worth eating as often as possible.

Berries

Berries, especially goji and acai, are considered the healthiest fruits in the world. According to scientists, the mentioned varieties of berries inhibit the aging process and have anti-cancer properties. Blueberries provide us with a lot of valuable antioxidants, supporting our body in the fight against diseases. Animal studies have clearly shown that goji berries can inhibit the growth of cancer tumors and increase the effectiveness of cancer treatment.

Nuts

Healthy eating also means making sure that our daily diet includes nuts! The list of foods that have the most beneficial effect on our health includes various varieties of nuts. Despite their high calorie content, they have an extremely positive impact on the functioning of the entire body and if we consume them in the right amount, they can prevent many lifestyle diseases, such as obesity and type II diabetes. The healthiest nuts include Brazil nuts and pistachios.

Salmon

Salmon is considered one of the healthiest fish you can buy in Poland. It is rich in health-promoting Omega-3 acids, vitamins A, B (B1, B2, B6, B12), D, E and minerals such as iodine, selenium, zinc and potassium. Salmon also contains a lot of protein and generally does not provide us with too many calories, although this definitely depends on the way it is prepared. However, what is very important, the content of nutrients valuable for our health may vary significantly depending on the quality of the fish we buy. Salmon from the supermarket is usually farmed fish, whose quality is much worse than wild-caught salmon. Not only does it not contain large amounts of valuable nutrients, but also - paradoxically - frequent consumption of such salmon may be harmful to your health.

Green barley

In ancient times, consumed by gladiators to improve combat performance, green barley is now becoming more and more popular around the world, especially among enthusiasts of intense physical exercise. People who decide to take green barley regularly care mainly about maintaining optimal health and good body condition, or about returning to good health. As it turns out, scientific research confirms the effectiveness of green barley in the fight against numerous, sometimes very unpleasant, health ailments. What is particularly important for people who do not like meat dishes, young green barley contains a wide range of B vitamins, namely B1, B2, B3, B6, B12 and even B17!

Kale

Kale is a variety of cabbage with long, wrinkled leaves. The beneficial effects of this vegetable on our health have been known to mankind for a very long time.

Kale contains a powerful antioxidant - the so-called sulforatan, which has scientifically proven anti-cancer properties. According to researchers, this substance may reduce the risk of developing some forms of cancer.

Other valuable nutrients that kale provides us with are:

indoles - by inhibiting the secretion of active estrogens, they reduce the risk of developing breast cancer;

carotenoids - valuable antioxidants that can provide strong protection against cancer, such as cancer of the mouth, esophagus, larynx and bladder;

Vitamin K1 - in our body, is responsible for the proper course of blood clotting processes and reduces the risk of breast, ovarian, colon, gallbladder and liver cancer.

Healthy eating and kefir

Kefir has several scientifically proven health benefits. First of all, kefir contains high-quality probiotics, i.e. so-called "good" bacteria that improve the composition of the intestinal microbiota. As is currently known, approximately 80 percent Our body's immune cells live in the intestines. Scientists have proven that kefir probiotics not only improve resistance to infections, but also actively inhibit inflammation.

Kefir

In particular, research confirms that probiotics influence the composition of the human intestinal microbiome, improving the body's immune response. As it turns out, the probiotics present in kefir reduce the concentration of pro-inflammatory cytokines in the blood and at the same time increase the amount of anti-inflammatory cytokines present in it, which can eliminate inflammation and prevent serious complications in the course of viral infections.

Cauliflower

It may seem strange, but inexpensive and ubiquitous cauliflower can have a beneficial effect on our body. Belonging to the group of foods with the strongest anti-cancer properties, cauliflower may reduce the risk of prostate and bladder cancer. Research published in the Journal of the National Cancer Institute shows that regular consumption of cauliflower can significantly reduce the risk of developing aggressive prostate cancer (source 4). Scientists from Rutgers' Ernest Mario School of Pharmacy have a similar opinion, who proved that cauliflower can effectively prevent the development of prostate cancer, especially in combination with the popular spice - curry. It turns out that the curcumin present in it can prevent cancer, especially when consumed in combination with phenethyl isothiocyanate (PEITC) - a substance found in vegetables such as cabbage, Brussels sprouts, cauliflower, broccoli and turnips.

Garlic

Rich in vitamin C, B1, B6, calcium, potassium, copper, manganese, selenium, as well as antibacterial, antiviral and antifungal allicin, garlic has been considered one of the healthiest foods in the world for time immemorial. When consumed regularly, it effectively lowers blood pressure, regulates cholesterol levels in the blood, protecting our circulatory system.

What not everyone knows is that garlic can reduce the risk of developing some types of cancer, has an excellent effect on the condition of our circulatory system, detoxifies the body and improves immunity.

Healthy eating - The saving power of inconspicuous beets!

When buying beets, few people take into account the fact that such a popular and inexpensive vegetable has extraordinary health-promoting properties. This is mainly due to the betalains present in beets - the same natural pigments that are found, among others, in spinach.

Although beets do not contain large amounts of iron, regular drinking of freshly squeezed juice from these vegetables can prevent the development of anemia.

Beetroots are not only a very valuable source of numerous vitamins and minerals. Research confirms that beets can lower blood pressure, reduce the risk of cancer (source 9), support detoxification of the body and increase resistance to viruses.

People with diabetes should not eat beets because even the beetroot variety contains a lot of sugar and their glycemic index is quite high, GI = 64.

Purple potatoes

Purple potatoes come from South America and are a true gift of nature, not the result of genetic manipulation. They are mainly grown in Chile and Peru. Can you get them in Poland? Yes! Sometimes they appear in well-stocked supermarkets.

Purple potatoes are rich in powerful antioxidants - so-called anthocyanins. Scientific research results confirm the anti-cancer properties of these compounds. Scientists have demonstrated the multi-directional anti-cancer effect of anthocyanins, consisting mainly in direct neutralization of reactive oxygen species, increasing the ability of cells to absorb free radicals, inhibiting dangerous DNA mutations, and stopping the multiplication of cancer cells.

Research shows that chlorogenic acid, which purple potatoes are rich in, has antithrombotic properties and delays the formation of blood clots. What is particularly important, it can be used not only preventively, but also therapeutically.

Healthy eating can be tasty, beneficial to our body and protect us against dangerous diseases. If you want to give up bad eating habits, be sure to include the following foods in your menu:

Any edible varieties of berries;

All edible varieties of nuts;

• Kale;
• Green barley;
• Kale;
• Cauliflower;
• Broccoli;
• Tomatoes;
• Purple potatoes;
• Garlic;
• Eggplant;
• Whole grain cereal products.

Bibliography:

1 - US National Library of Medicine - An evidence-based update on the pharmacological activities and possible molecular targets of Lycium barbarum polysaccharides;

2 - Hindawi - Anticancer Activity of Sulforaphane: The Epigenetic Mechanisms and the Nrf2 Signaling Pathway;

3 - Real Simple - Kefir Is the Anti-Inflammatory, Probiotic-Rich Beverage Your Immune System (and Taste Buds) Will Love;

4 - Science Daily - Broccoli and Other Vegetables Linked with Decreased Risk of Aggressive Prostate Cancer;

5 - Science Daily - Curry And Cauliflower Could Halt Prostate Cancer;

6 - US National Library of Medicine - Allium sativum: facts and myths regarding human health;

7 - Medical News Today - What are the health benefits of beetroot juice?

8 - US National Library of Medicine - Acute ingestion of beetroot juice increases exhaled nitric oxide in healthy individuals;

9 - US National Library of Medicine - Red Beetroot and Betalains as Cancer Chemopreventative Agents;

10 - US National Library of Medicine - Biological activities of the antiviral protein BE27 from sugar beet (Beta vulgaris L.);

11 - US National Library of Medicine - Anthocyanins and their role in cancer prevention;

12 - US National Library of Medicine - Investigation of the anticoagulant and antithrombotic effects of chlorogenic acid.