Fit for Our Lives Blog by Leanne Bateman

Running for Our Lives Blog

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.                                      

Food:
Contains:
Fights Against:

BERRIES: specifically blueberries, cranberries, blackberries, raspberries, and strawberries

Antioxidants, vitamins Cancer, heart disease

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

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

Cancer, high cholesterol, high blood sugar, obesity

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

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!

Posted By: Leanne Bateman  

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