Top 5 Foods to Improve Health and Well-Being

We've all heard the adage of eat an apple a day to keep the doctor away, but there are plenty of foods that can improve our health and overall well-being. Eating a balanced diet consisting of fruits, vegetables, grains, protein, and dairy is the first step toward achieving optimal health.

Adding certain foods to daily regime can help stave off inflammation, lower blood pressure, reduce stress, keep bones strong, and maintain good eyesight. Not only can these foods help you function at peak performance, they are affordable and easy to find.

Orange Juice Reduces Inflammation

As one who copes with Sjogren's Syndrome, an autoimmune disease that attacks moisture-producing glands, I'm always on the lookout for foods that reduce inflammation.

The American Journal of Clinical Nutrition published study results of how orange juice neutralizes inflammation induced by high-fat, high-carbohydrate meals. In essence, the message was to consume orange juice after eating HFHC meals to offset the inflammation response naturally created in the body.

Due to Sjogren's I carefully monitor fat and carb intake because these foods do exacerbate my symptoms. However, the study piqued my interest of if orange juice was beneficial to people with autoimmune disease.

Oranges are packed with vitamin C which boosts the immune system. Studies have shown oranges can have positive effects with Multiple Sclerosis and Crohn's disease; two prevalent autoimmune disorders in the U.S. While I'm not a medical expert or scientist, it only makes sense to consume orange juice, oranges and other citrus fruits in a quest to reduce inflammation.

Walnuts Reduce Stress

Author Sheila G. West, PhD, of Pennsylvania State University, conducted a study with 22 healthy adults with elevated LDL levels of cholesterol to determine the effects omega-3 fatty acids have on the cardiovascular system.

The study lasted 6 weeks and participants were provided with 3 different diets including one without nuts; one with walnuts and walnut oil; and one with walnuts, walnut oil, and flaxseed oil. The results showed those who consumed walnuts and walnuts oil experienced reduced blood pressure, both while at rest and in response to stress.

According to WHFoods.com, to obtain maximum health benefits of walnuts it's crucial to leave the skin on. This is accomplished by purchasing shelled walnuts. These tasty morsels of goodness not only reduce stress. They have a high level of vitamin E; a nutrient necessary for maintaining a healthy heart.

Walnuts are also known to lower blood pressure, stabilize blood sugar, and offer anti-cancer and anti-inflammatory properties. Walnuts are high in fat and should be consumed in moderation. The recommended daily amount is 1 ounce (about 18 walnuts) or 1.5 tablespoons walnut oil.

Beans Protect Bones

Most people don't think of eating beans for bone protection, but these little gifts from Nature pack a powerful punch. Beans contain good amounts of iron, zinc, potassium, magnesium, manganese, copper, and vitamin K. They are a good source of fiber and contain concentrated supplies of antioxidant phytonutrients.

In addition to protecting bones, beans are supreme for maintaining a healthy digestive system. They help regulate blood pressure; offer cardiovascular protection; regulate blood sugar; and increase 'food satiety' levels which can prevent over eating.

Beans are low-fat, low-cholesterol, and low-calorie food. One serving provides up to 30-percent of daily recommended value of protein. It's best to avoid canned beans as they are packed in salty brine. Opt for raw beans and prepare at home. Not only are they better for you, they are considerably cheaper than canned.

Tomatoes Help Protect Eyesight

Tomatoes have received substantial scientific recognition because of a phytonutrient called lycopene. Numerous studies have been conducted on lycopene and its ability to protect cells and DNA. In addition to lycopene, tomatoes are rich in vitamin A; a nutrient essential to the retina. People deficient in vitamin A often suffer from night blindness.

Tomatoes are quite the super food and offer numerous health benefits. In addition to eye protection, these red beauties can reduce the risk of heart disease; fight off cancer; regulate blood sugar; boost immunity; reduce migraines; strengthen bones; lower blood pressure; and counteract acidosis - a common cause of degenerative diseases.

One cup of ripe tomatoes weighs in at a mere 37 calories, but offers a whopping 58-percent RDA of vitamin C, along with smaller percentages of vitamins A, K, E, and B-vitamins.

Dark Chocolate Lowers Blood Pressure

A recent study conducted at Harvard University analyzed 24 chocolate studies and found that dark chocolate containing at least 50-percent cocoa lowered blood pressure. Before you rush out to buy dark chocolate bars realize all that's required to achieve desired effects is 60 calories of chocolate; about the size of two Hershey Kisses.

The reason dark chocolate lowers blood pressure is due to flavonoids. Flavonoids are best known for their antioxidant properties, but they are powerful fighters against cancer and other diseases. They also offer protection against cellular damage; reduce inflammation; protect against aging; and promote healthy arteries.

To maximize health benefits, limit daily consumption to less than an ounce and seek out organic chocolate sweetened with natural sugars.

Disclaimer: Information is provided as opinion only and not intended for medical advice. Always consult with a healthcare professional regarding personal health concerns and medical conditions.

Sources:
WebMD: Walnuts Reduce Stress
The American Journal of Clinical Nutrition Orange Juice Inflammation Study
WHFoods.com: Health Benefits of Garbanzo Beans
TomatoDirt.com: Best Health Benefits of Tomatoes
AARP:Harvard Study: Dark Chocolate Can Help Lower Your Blood Pressure