How to prevent diseases with fruits and vegetables

HOW TO PREVENT DISEASES WITH FRUIT AND VEGETABLES

From spinach cherries to citrus fruits up to nuts, as we have seen many times, there are many foods capable of performing a beneficial effect on our health strengthening our immune defenses or detoxifying the body from excess toxins.

So, plenty of space for fruits and veg, real natural supplements capable of helping us reduce the risk of a whole series of diseases such as heart attacks, strokes, tumors and diabetes.

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HOW TO HEAL YOURSELF WITH NUTRITION

Here then the vegetables that should never be missing in our diet:

• CRUCIFEROUS

Several studies have highlighted that an abundant and regular consumption of these vegetables It helps prevent various types of cancer: in fact, they contain indole-3-carbinol (I3C), a substance capable of causing, at high doses, the death of cancer cells, and at small doses, slowing down their growth.

Some researchers from the Japanese University of Shizuoka have instead highlighted the importance of the beneficial effects of turnip greens. In particular, the liquid extracted from Brassica rapa (Perviridis variety) is said to be able to act on the cholesterol reducing both total cholesterol and LDL cholesterol, the most harmful. To reap the beneficial effects, use turnip greens to prepare a drink. Proceed as follows: wash the turnip greens under running water three times, remove the roots and larger stems, and then rinse again. Blend in a blender, adding a banana and 200 grams of apple juice. Drink the juice twice a day for four weeks.

• ARTICHOKES

Some researchers from the Regina Elena Institute in Rome they presented an experiment on the role of a substance present in leaves artichokes and can prevent mesothelioma, a cancer associated with asbestos exposure.

Rich in fibre, calcium, phosphorus, magnesium, iron and potassium, artichokes have diuretic, tonic and detoxifying properties, are good for the liver and kidneys and in case of cholesterol, diabetes and hypertension.

• BEANS, LENTILS, CHICKPEAS, PEAS, ALMONDS

Fagioli, lentils, ceci Peas contain fiber, vitamins, important minerals such as iron and potassium, complex carbohydrates, and proteins low in saturated fat. If consumed regularly, they can lower cholesterol and reduce the risk of coronary heart disease and diabetes. To achieve a 5 percent reduction in LDL levels, according to a study published in the "Canadian Journal of the Medical Association“, it is necessary to take at least one portion a day for about three weeks.

Le almonds They appear to be particularly effective in reducing the risk of cardiovascular disease. Not to mention that almonds also contain fiber and flavonoids that can counteract the damage caused by free radicals.

• PERSIMMON

I khaki They are rich in vitamin C, beta-carotene, and important minerals such as potassium, phosphorus, magnesium, and calcium. An excellent natural remedy for stress, they possess diuretic properties and protect the spleen, pancreas, stomach, and small intestine.

• BLUEBERRIES

Blueberries are rich in antioxidant substances capable of preventing cardiovascular diseases, protecting against tumors and delaying the body's aging process.

• COFFEE

There are several studies according to which the coffee It can reduce the risk of some types of cancer, alleviate the symptoms of Parkinson's and Alzheimer's diseases, improve mood and even reflexes: a true elixir, but to be enjoyed without exaggeration.

IMPORTANCE OF WATER 

But not only that: according to research conducted by the Faculty of Sport and Sports Sciences at the University of Birmingham, moderate coffee consumption would also contribute to correct hydration of the body. The study measured and compared the effects of black coffee on water balance compared to drinking the same amount of water. Hydration status was assessed by considering body mass, total body water, and blood and urine analyses. The results showed that four cups a day did not cause significant differences in hydration compared to drinking the same amount of water.

MEDITERRANEAN DIET, THE BEST RECIPES:

• Octopus salad with yogurt sauce: a summer appetizer recipe, also excellent as a main course.
• Fish soup, the best express recipe. What's the difference with frozen fish?
• Fried anchovies: the best variations on this special and very healthy fish recipe.
• Friggitelli and tuna salad: a photo recipe for a perfect side dish for fish dishes.