These foods give you energy and keep diseases away

These foods give you energy and keep diseases away

Research has shown that healthy dietary patterns can reduce the risk of high blood pressure, heart disease, diabetes and some types of cancer. Dietary patterns such as the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet, which rely mostly on plant sources, have shown significant health benefits and reduced chronic diseases, according to a report published by the Harvard website.

There are also a few foods that can be distinguished by their miraculous benefits, and which can be described as “superfoods,” because they contain very important nutritional elements that can give the body the necessary energy in addition to promoting a healthy eating pattern, which protects against chronic diseases.

List of superfoods

Berries: Berries are high in fiber, naturally sweet, and their rich colors mean they're high in antioxidants and disease-fighting nutrients.

Fish: Fish are a good source of protein and omega-3 fatty acids, which help prevent heart disease.

Leafy greens: Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as many phytochemicals (chemicals made by plants that have a positive effect on health). It adds an appropriate amount of fiber to the diet.

Nuts: The list of nuts includes hazelnuts, walnuts, almonds and pecans. They are good sources of plant protein. They also contain monounsaturated fats, which can be a factor in reducing the risk of heart disease.

Olive oil: Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease.

Whole Grains: Whole grains are a good source of soluble and insoluble fiber, and also contain many B vitamins, minerals, and phytonutrients. It has been shown to lower cholesterol and protect against heart disease and diabetes.

Yogurt: Yogurt is a good source of calcium and protein, and also contains probiotics, or “good bacteria,” that protect the body from other, more harmful bacteria.

Brassicaceae vegetables: include broccoli, Brussels sprouts, cabbage, cauliflower, and collard greens. They are an excellent source of fibre, vitamins and phytochemicals including indole, thiocyanate and nitrile, which can provide protection against some types of cancer.

Legumes: include kidney, black, and red beans, and chickpeas, in addition to soybeans and peas. Legumes are an excellent source of fibre, folate and plant protein. Studies show they can help reduce the risk of heart disease.

Tomatoes: They contain a high percentage of vitamin C and lycopene, which have been shown to reduce the risk of prostate cancer

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