A new year has begun and with resolutions in high gear, many people are looking to improve their overall health. Of all the recommended strategies for fighting disease and promoting vitality, few are as critical and profound as the practice of healthy eating.
In general, it is best to follow a whole foods diet that is rich in organic fruits and vegetables. Here are four common power-foods that I recommend for health, vitality and well being.
Fish
Certain types of oily fish help to reduce inflammation in the body that can lead to heart problems. Fish is also rich in vitamin D and omega-3 fatty acids, which benefit brain and heart function. Some types of fish such as shark, swordfish and mackerel may have higher levels of mercury, PCBs (polychlorinated biphenyls), dioxins, and other environmental contaminants. It is best to stick to types that are low in mercury such as wild salmon, pollock and sardines.
Nuts and Seeds
Research shows that people who eat certain types of nuts regularly have a lower risk of developing heart disease. Varieties such as walnuts, almonds and Brazil nuts are some of the best plant sources of protein and contain high amounts of fiber, phytonutrients and antioxidants such as vitamin E and selenium. In addition to nuts, seeds such as flax seeds and sunflower seeds provide some of the same heart health benefits. Pumpkin seeds are also natural sources of carbohydrates, amino acids and unsaturated fatty acids, and contain zinc, calcium, potassium, and phosphorous which make them beneficial for prostate and bladder health.
Ginger
Ginger is a beneficial root for improving digestion and reducing inflammation. It has long been used as a natural treatment for colds and the flu as well as stomach flus or food poisoning, given the positive effects ginger has on the digestive tract. In addition, studies have shown that ginger powder may induce cell death in ovarian cancer cells. Ginger is also shown to be a powerful painkiller and can be used to relieve heartburn and migraines.
Mushrooms
Many medicinal mushrooms are rich in beta-glucans, which are soluble polysaccharides that help to boost immunity, lower bad LDL cholesterol and regulate blood sugar levels. These beneficial substances have also been shown to enhance macrophage activity, which is essential for warding off infection. In addition to medicinal mushrooms such as shiitake or reishi mushrooms, standard culinary types such white button mushrooms contain substances that inhibit the activity of aromatase (an enzyme involved in estrogen production) and 5-alpha-reductase (an enzyme that converts testosterone to DHT).
Healthy eating can easily be an enjoyable part of your lifestyle. You can learn how to overcome junk food addiction and beat your sugar cravings naturally. As you continue your dedication to wholesome choices for yourself on every level, you will be rewarded with radiant health and a certain inner tranquility that arises from being truly nourished and fulfilled.
Dr. Isaac Eliaz, a pioneer in the field of integrative medicine since the early 1980's, is a respected author, lecturer, researcher, product formulator and clinical practitioner.
Since 1991 Dr. Eliaz has maintained a busy private practice in northern California that focuses primarily on integrative, holistic protocols for cancer patients. He leads an integrative medical team at Amitabha Clinic in Sebastopol, California with focus on cancer and other chronic ailments.
To learn more, please visit www.dreliaz.org.
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Recommending fish consumption based on which have the lowest levels of mercury and PCBs really misses the point, I think. Mercury is a known neurotoxin that can cause serious health problems. Any benefits gained from eating poisoned fish can’t justify the possible risks, especially when there are healthier alternatiuves that provide the same nutrients. We get exposed to enough toxins every day already, don’t willingly fork more of them into your mouth.
Very great tips…my thoughts, if you’re going to consume fish, dont do it everyday. Also choose cold water fish, like you listed above. Also make sure its wild caught. My favorite sardines are from norway, very pristine environment. The best brand is Brisling, packed in fresh spring water and smoked. I also recommend krill, great brain food.
I love medicinal mushrooms, my top favorites are reishi, chaga and cordyceps. I consume these often, part of my routine for healthy living. High recommend adding in medicinal mushrooms they have many benefits, such as anti-viral, anti-cancer, anti-bacterial, immune regulating etc.