Longevity: Living a Long, Healthy and Active Life - Part Three
 Posted
9/17/2012 9:20:00 AM
Part 3: Preventing Disease through Disease-Fighting Foods
In Part One of this series, we discussed the importance of living now for the life you want to lead when you are in your 60s, 70s and 80s, and surrounding yourself with healthy “mentors” who are currently living the life you wish to live. In Part Two, we looked at the foods that directly hurt us - sugar, fat and salt - and learned some ways to replace those with healthier alternatives.
In the final part of this series, we take a look at the foods that actively fight against certain diseases and how we can integrate those into our daily lives as a way of to prevent disease. Below is a chart of the eight healthiest disease-fighting foods. Try to include these foods in your diet at least 2-3 times per week.
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Food:
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Contains:
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Fights Against:
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BERRIES: specifically blueberries, cranberries, blackberries, raspberries, and strawberries
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Antioxidants, vitamins |
Cancer, heart disease |
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FISH: specifically salmon and tuna
( Important: Make sure the salmon is wild Alaskan or Atlantic. Do not eat farmed salmon, which contains toxins more damaging than any benefits you get from eating it.) |
Omega-3 fatty acids, protein |
Heart disease, obesity |
| DARK LEAFY GREEENS: particularly spinach, kale, bok choy and dark lettuces |
Vitamins, minerals, beta-carotene, folate, iron, magnesium, carotenoids, phytochemicals, protein, antioxidants |
Diabetes, obesity |
| WHOLE GRAINS: particularly oatmeal |
Folic acid, selenium, B vitamins, fiber, protein |
Heart disease, obesity, diabetes |
| SWEET POTATOES and YAMS |
Antioxidants, vitamins, phytochemicals, minerals, folate, fiber |
Digestive issues, heart disease, cancer |
| TOMATOES: including fresh tomatoes, tomato sauce, tomato paste and V-8 juice |
Lycopene (antioxidant), vitamins, potassium, phytochemicals |
Cancer |
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BEANS and LENTILS
( Important: Be careful with canned beans that have a high sugar content. Stick with the recommended serving size for maximum benefit.) |
Phytochemicals, minerals, folic acid, protein, fiber
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Cancer, high cholesterol, high blood sugar, obesity |
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NUTS: particularly almonds and walnuts
( Important: Be careful to stick with the recommended serving size. It’s easy to over-indulge on nuts, but they are packed with calories.) |
Healthy fats, vitamins, selenium, protein, fiber
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High cholesterol, heart disease, obesity |
For more information on disease-fighting foods, check out http://www.runningforourlives.org/nutrition.html. And remember, eating in moderation and making wise choices in what you eat - at least most of the time - is your best defense against chronic diseases. See you next time!
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