Along with exercise, your diet can be extremely effective at preventing chronic disease and promoting health and longevity.Eating a significant portion of these 6 nutrient-dense foods every day can help you naturally strengthen your immune system and could add years to your life by boosting your health.
Greens provide protection for blood vessels, promote good eyesight, and are associated with lowering the risk for diabetes. Several of these vegetables, among them arugula, bok choy, kale, and collard greens, belong to the cruciferous family, a particular type of vegetable known for its cancer-fighting properties.
Mushrooms are unique in that they contain compounds that block the production of estrogen, making them beneficial for breast cancer prevention. White, cremini, Portobello, oyster, shiitake, maitake, and reishi mushrooms all have anti-cancer properties. Among mushrooms, there are many good qualities: some are anti-inflammatory, stimulate the immune system, prevent DNA damage, slow cancer cell growth, cause programmed cancer cell death, and inhibit angiogenesis. Only eat mushrooms cooked. Raw mushrooms contain a potentially carcinogenic substance called agaritine, which cooking significantly reduces.
Seeds and Nuts
Seeds are nutritionally unique: Some are extremely rich in omega-3 fats; others are high in anti-cancer lignans, and still others possess plentiful amounts of iron, calcium, zinc, and vitamin E. Nuts are known to have cardiovascular benefits and aid in diabetes prevention and weight maintenance.
Blueberries, strawberries, blackberries, and raspberries are all low in sugar but high in nutrients. Berry consumption has been linked to lowering the risk for heart disease, diabetes, cancers, and cognitive decline. Eating berries can improve motor coordination and memory while simultaneously reducing inflammation, preventing DNA damage inhibiting the growth of tumor cells, and reducing inflammation.
Onions, along with leeks, garlic, chives, shallots, and scallions, are beneficial to your cardiovascular and immune systems, as well as possessing anti-cancer and anti-diabetes effects. Onions, just like cruciferous veggies, should be chopped, crushed, or chewed thoroughly to get the most of their benefits.