Healthy eating tips
Eat in color
Fruits: recent studies show that berries, specifically blueberries, may be single greatest fruit source of antioxidants – the chemicals that protect cells from damage by free-radicals.
They may also prevent cancer and heart disease – and keep your brain young, according to scientists at Tufts University. They sometimes call the blueberry the brain berry.
Apples contain at least six carotenoids that may help prevent various forms of cancer. They’re also chocking full of pectin, which lowers cholesterol. And they contain quercitin, a compound that may retard the growth of prostate tumors.
The banana is a very a-peeling fruit. It’s loaded with cathecols, substances known to boost immunity. They also have lots of potassium, which lowers blood pressure and improves heart function.
Cantaloupes and mangoes are filled with beta-carotene, which may prevent cancer, too.
Citrus fruits contain limonene, which stimulates production of enzymes that help neutralize carcinogens in the body. According to researchers, eating limonene from lemon peels reduced the rate of squamous cell skin cancer by 34 percent. Oranges contain the antioxidant vitamin C and carotenoids that fight cancer.
Grapes are rich in an antioxidant called reservatrol.
Vegetables: Artichokes are packed with cynarin, which lowers cholesterol. Carrots, pumpkin, sweet potatoes and other orange foods are rich in carotene.
Broccoli helps prevents stomach cancer because it contains sulforaphane, which kills the helicobacteria associated with the most common form of the disease.
Kale has lutein, which has been shown to improve eye health and function.
Onions, garlic and chives contain allyl sulfides that help the body process and eliminate cancer-causing chemicals.
Rd peppers and tomatoes have lycopene, which has been shown to prevent cancer of the breast, lung and prostate.
A diet high in fruits and vegetables has also been associated with a reduced risk of stroke. Researchers found that eating a healthy plant-based diet cuts the chance of stroke by nearly 60 percent.