Scientists have proven that diet plays a significant role in maintaining our health. For example, eating foods with certain nutrients can help reduce the risk of developing heart disease, diabetes, osteoporosis and certain cancers. On the other hand, a diet that lacks healthy nutrients increases the likelihood of developing a serious disease.
Some risk factors – such as a family history, race or environment – are beyond our control. Even so, scientists believe that we can all improve our chances of good health even if we have other risk factors. Smart food choices increase our body’s natural ability to fight illnesses.
Below, I have listed some of the key nutrients (such as antioxidants) that possess powerful qualities. These foods can reduce the risk of developing serious diseases, including some cancers. The descriptions include fancy scientific words – but you don’t need to remember those. Instead, focus on the ingredients that I mention and look for ways to work more of these into your diet – and your family’s diet.
Here’s the best news of all. Foods that are high in these nutrients are delicious! For example, did you know that chocolate (in moderation) is a “health food”? Read on!
Omega 3 Fatty Acids have been linked to the prevention of cancer cell growth. Omega 3’s have also been shown to reduce excessive blood clotting, improve the body’s ability to respond to insulin, reduce risk of obesity and lower the amount of fat circulation in the blood. The key Omega 3 fatty acids to look for are docosahexaenoic acid (DHA), alpha-linolenic acid and eicosapentaenoic acid (EPA). (Food sources: sockeye salmon, chinook salmon, flaxseed, walnuts, soybeans, tofu, kelp, kale)
Vitamin D deficiency was found to be the major source of rickets in the early 20th century. Today, Vitamin D is known to contribute to strong bones and teeth as well as cell growth regulation. It has also been linked to reduced risk for certain cancers, heart disease, hypertension, type 2 diabetes and osteoporosis. (Food sources: sockeye salmon, chinook salmon, 2% milk, cod, eggs)
Polyphenols are a group of chemical substances found in plants. Polyphenols are typically broken down into smaller categories including tannins, phenylpropanoids, lignans and flavonoids. (Food sources: concord grapes, green tea, black tea, olive oil, walnuts, chocolate)
Lycopene helps protect your cells from ‘free radicals” that come from sources such as air pollution and cigarette smoke inhalation. Lycopene is a powerful bright red carotenoid that is found in tomatoes and other fruits with red pigment. (Food sources: tomato, watermelon, pink grapefruit, apricots, guava, papaya)
Resveratrol is a natural compound found in plants. It has been known to help block the enzymes that contribute to cancer cell growth. (Food sources: concord grape, red wine, peanuts, plums, raspberries)
Always consult with your physician before beginning a diet regimen.
Grilled Bourbon Sockeye Salmon
Serves 4
½ cup bourbon
¼ cup orange juice
¼ cup soy sauce
1 tbsp extra-virgin olive oil
2 cloves garlic, finely chopped
1 tbsp fresh ginger, minced
1 tbsp sliced scallions
1½ tbsp brown sugar
1 tsp salt
1/8 tsp freshly ground black pepper
4 sockeye salmon filets (about 6 oz each)
Vegetable oil cooking spray
Place first ten ingredients in a large sealable plastic bag. Shake well. Add salmon and refrigerate for at least 1 hour. Remove filets from marinade, removing as much of the marinade liquid as possible. Coat grill with cooking spray and heat on high. Grill filets – turning once halfway through – until no longer translucent in the center (about 4 minutes per side.)
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