Foods for Preventative Health Care

You are what you eat! We all remember hearing that phrase at some point during the course of our lives, right?

And who can forget how our parents used certain undesirable phrases to get us to eat something, or to limit what we ate. We did learn as we matured of course that we really wouldn't turn into a French fry if we kept eating them, nor did our faces ever really freeze with that awful, silly look we used to make.

What is true however, are the nutritional and health benefits that certain foods or food groups offer for preventative health. More than ever, health care providers are promoting healthier life styles and this includes diets that are lower in fat and higher in protein. Not to mention the 5 a day messages plastered every where, to promote the consumption of more fruits and vegetables.

So what are the real benefits of certain foods? What is known about how specific foods help in reducing certain health risks?

Let's take a look!

As noted by Susan M. Lark M.D. in The Women's Health Comparison, the nutrients in whole grains play a specific role in helping to reduce and relieve many female related health issues as they regulate estrogen levels in the body. This is attributed to the fact that whole grains are high in fiber, contain natural plant estrogens and are a great source of vitamin B complex and vitamin E.

The known benefits provide relief to women during their active reproductive years and to women as they transition into menopause by helping to reduce heavy menstrual bleeding. In addition, women who suffer from fibroid tumors have found relief from pain and the cramping onset by their menstrual cycles.

The nutrients found in broccoli include vitamin C, vitamin A, identified mostly as beta-carotene, folic acid, calcium and fiber. The beta-carotene and vitamin C are both antioxidants and have been attributed to reducing the risk of cataracts, heart disease and certain cancers. Although the calcium content in one serving of broccoli would not equal that of a glass of milk, it provides a natural source of the mineral for people who do not drink milk. Calcium is important in promoting healthy bones, is beneficial in reducing the risk of osteoporosis and may assist in controlling high blood pressure, and its benefits may prevent colon cancer.

The benefits of yogurt are explained in detail on www.webmd.com and include how the body needs a certain amount of "good" bacteria in the digestive tract. This helps by adjusting the natural balance of organisms in the intestines which improves your immune system and digestive tracts. In addition, the benefit of yogurt with active cultures can help reduce gastrointestinal conditions like lactose intolerance, constipation, diarrhea, and colon cancer. There are noted benefits specific to women suffering from certain vaginal infections, that have been proven through research studies.

Dark leafy green vegetables are loaded with calcium, folic acid, vitamin K and iron, are some of the nutritional benefits provided by a variety of dark leaf vegetables. These include kale, collards, mustard and turnip greens and spinach.

Spinach is considered to be a nutritional powerhouse because of the vitamins A and C, which combined with the fiber, folic acid and magnesium help control colon, lung and breast cancers. In addition, the folate content in spinach helps lower the blood levels of a protein called homocysteine, which is known to damage the arteries. It is packed with flavoniods which help protect against age related memory loss and lutein that is known to prevent cataracts and macular degeneration.

Foods which are rich in omega 3 are known to have a positive effect on your body's inflammatory response cycle. This is important to the prevention of very painful conditions such as arthritis. Great sources of omega 3 are found in salmon, sardines, walnuts, soybeans, navy beans and kidney beans.

The Food and Drug Administration at www.fda.gov provides some great links to consumer information about food and preventive health issues, as well as other valuable information.

It's never too late to start a healthy lifestyle!