Ten Foods that Help Fight Disease

There are many ways to help our bodies to have a stronger immune system, fight disease and simply feel better. One of the best things we can do is to take a serious look at the foods consumed on a regular basis and see if there is room for a healthy change. A good place to start is adding these ten foods to the diet that help the body fight disease.

The things we put into our bodies are going to have a direct impact on our health. The food and drink consumed is the fuel for the body. We can't expect the body to work properly if we don't give it what it needs. We also can't fill the body with junk food and expect optimal performance.

These foods can be a great beginning to more healthful eating. They are excellent sources of nutrition and can benefit the body in fighting disease. These are the top ten foods recommended by the Mayo Clinic to help fight disease. No food is a cure-all for any illness, but eating certain foods can be beneficial by lowering the risk for disease.

1. Whole grains can help lower the risk of type 2 diabetes and lower the risk for cardiovascular disease. Whole grains are high in fiber which help us to eat less and keeps us feeling full much longer. Just be sure the product is really whole grain. If a label just says "wheat bread" or "wheat flour," then it's not whole grain. It must read "whole wheat" or another whole grain as the first ingredient on the label.

2. Fish is an excellent source of omega-3-fatty acids which can help protect against heart disease. Omega-3 fatty acids help by improving high-density lipoprotein (HDL or good) cholesterol and lowering triglycerides. They also may help reduce high blood pressure. Fish is healthier if it's baked, grilled, or broiled. Frying the fish will just increase the fat and calories. It's also helpful to take notice of the warnings for certain fish affected by mercury and other contaminants. Fish oil supplements can be beneficial for those who dislike fish.

3. Fat-free dairy products are the best way to get the recommended amounts of calcium and vitamin D. Calcium is crucial to keep the bones strong and plays an important role in the prevention of osteoporosis. Studies also suggest that calcium may help keep the blood pressure at a normal level. It may also help prevent colon cancer, stroke and help prevent obesity. Fat-free dairy products are also good sources of protein, B vitamins, and minerals. Low- fat or fat- free milk, yogurt, cottage cheese and other fat free cheeses are good choices to get adequate amounts of calcium.

4. Legumes can be any variety of dried beans, peas and lentils. All are excellent substitutes for the animal sources of protein without the fat and cholesterol. Legumes can help reduce the low-density lipoprotein (LDL or bad) cholesterol. They are also high in fiber and the minerals may help keep blood pressure at a lower level.

5. Almonds and walnuts may be high in calories, but these nuts are loaded with health benefits. They just need to be eaten in moderation to keep from consuming too many calories. Almonds contain iron, natural vitamin E, calcium and riboflavin. Walnuts have phosphorus, potassium, vitamin E, zinc, copper and iron. They are also low in saturated fat. Nuts do not contain cholesterol and can help lower LDL cholesterol, and reduce the risk of coronary artery disease and heart attack.

6. Berries are the powerhouses of antioxidants and other healthful ingredients called flavenoids. These ingredients can help lower the risk of cancer and cardiovascular disease. Many berries are loaded with antioxidants, but blueberries seem to contain the highest levels. Raspberries, strawberries and blackberries are also good choices.

7. Soy is another food source from the legume family. Soy is an excellent source of high quality protein and can easily be a substitute for animal source protein. Soybeans and soy products contain much less saturated fat than meat and are loaded with fiber.

8. Broccoli and cauliflower are among the cruciferous vegetables that have natural phytochemicals that may help reduce the risk of some cancers. Other cruciferous vegetables include brussels sprouts, cabbage, kale and bok choy. Broccoli and cauliflower are also high in vitamin C. Broccoli is a good source of vitamin A. They have fiber and are naturally low in fat, calories and do not contain cholesterol.

9. Tomatoes have vitamin C, vitamin B complex, potassium and iron. They are also loaded with the antioxidant lycopene. There are healthful benefits to eating raw tomatoes, but studies have found lycopene is released from the tomatoes in larger amounts when the tomatoes are cooked. Lycopene has shown to lower the risk of heart attack, prostate cancer and possibly other cancers.

10. Green tea is known for the phytochemicals it contains known as flavenoids. These may help reduce the risk of some diseases. A flavonoid contained in green tea that is getting much recognition is called epigallocatechin gallate. This ingredient may inhibit the enzyme activity which is needed for certain forms of cancer to grow.