5 Foods for Better Health
Changing your eating habits can do more than trim your waistline. With the right ingredients you can lower your cancer risk and potentially increase your lifespan.
1. Cruciferous Vegetables (Serving size: Unlimited)
Cruciferous vegetables belong to the cabbage family. These amazing superfoods contain antioxidants to boost immune systems, vitamins and minerals that keep organs running efficient and strong, and protect against a myriad of cancers. Look for cabbage, cauliflower, broccoli, bok choy, kale and brussels sprouts. You can even juice them and drink them for a powerful liver detoxing drink!
2. Cooked Asian Mushrooms (Serving size: Unlimited)
Mushrooms contain immune system boosting compounds, helping to prevent illness. At less than 100 calories per cup, they are extremely beneficial for your diet too. But be careful, you’ll lose the benefits if they’re not cooked well. Here are some varieties to try: shitake, maitake, oyster and enoki.
3. Healthy Fats (5-7 serving a day; 1 serving is equal to 1 teaspoon of oil)
Fats have received a bad reputation through the years, especially with the 1980’s government issued food pyramid that has been updated just this June 2011. It is important to understand that not all fats are created the same and there are some types that are good for you because they protect your heart, especially omega-3 fatty acids. If you’re looking to increase your intake of good fats and cut out the bad ones (trans fats from processed and fried foods), make sure you add these to your grocery list: hemp seeds, flaxseeds, avocados, walnut oil, olive oil, hazelnut oil and omega-3 eggs.
4. Whole Soy Foods (Serving size: 1-2 servings a day)
Not all soy products are made the same! Processed soy, such as those found in soy chips, soy milk, soy protein bars and the majority of all other processed foods, are much more damaging than beneficial. Look for whole soy foods over isolated soy protein powders like fake meats with soy isolate. Try eating tofu, tempeh, natural soy milk, edamame and soy nuts. Soy is a good source of protein and help guard against hormonally driven cancers, such as prostate cancer and breast cancer.
5. Whole and Cracked Grains (3-5 servings a day; 1 serving is 1/2 cup cooked)
The good types of whole grain products are ones where you can actually see the grain or large chunks of grain. These foods won’t raise blood sugar the way products made with flour and sugars do. Stock up on basmati rice, wild rice, brown rice, buckwheat, barley, groats and quinoa.
Dr. Nancy Lin DeGreogori, Ph.D
