HEALING FOODS: Practical Guide to the Health Benefits and Medicinal Properties of Food by Naya Lizardo Page A
Authors: Naya Lizardo
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important mineral for learning, memory, and brain development. A deficiency in zinc has been linked to cognitive decline in humans. Zinc is also part of the brain's defense system, because it promotes immune health and drives enzymes that keep a healthy balance of trace metals in the brain.
BONE HEALTH
Calcium and vitamin D are key nutrients for building strong healthy bones. Calcium works to build your bones and teeth structure, while vitamin D improves calcium absorption. If you do not consume enough calcium, your body will take the calcium it needs from your bones which could eventually lead to osteoporosis. The best way to get sufficient calcium is to eat enough calcium-rich foods every day.
Dairy Products
It is of course no secret that milk and other dairy products are one of the best sources of calcium and vitamin D, both of which are needed for healthy bones. If you can’t consume dairy products due to lactose intolerance or food allergies, there are other good sources of calcium such as tofu, calcium fortified juices and soy milk.
Green Leafy Vegetables
Green leafy vegetables are high in vitamin K which is critical in forming bone proteins and reducing calcium loss. Vitamin K has been shown to not only increase bone density in people with osteoporosis, but also reduce fracture rates.
Pumpkin Seeds
Magnesium and calcium work together to promote bone health. 50% of the body’s magnesium resides in the bones and low levels have been linked to fragile bones. Pumpkin seeds are an excellent source of magnesium.
Walnuts
Walnuts are rich in alpha-linoleic acid which decreases the rate of bone breakdown.
HEART HEALTH
The relationship between diet and heart health has been studied intensively. Every bite of heart-healthy foods delivers a powerful dose of phytonutrients that prevent and repair damage to cells and help prevent heart disease.
Fruits and Vegetables
Fruits and vegetables are high in antioxidants, folate, fiber, and potassium. These nutrients blunt the effects of free radical damage to the heart and help prevent heart disease.
Oatmeal
Oatmeal is high in B-vitamins which are effective in lowering homocycsteine levels associated with cardiovascular diseases. It is also high in fiber which helps protect the heart and lower cholesterol.
Dark Chocolate!
Chocolate is high in flavonoids which help protect the cardiovascular system and inhibit platelet clumping. Research indicates that the flavonoids in chocolate reduce cell damage associated with heart disease, lower blood pressure, and improve vascular function.
Olive Oil
The monounsaturated fats in olive have been shown to reduce the inflammation often associated with the risk for cardiovascular disease.
HEALTHY AGING
You already know that eating nutritious foods can help you stay healthy, but what you eat can also make a difference on how you age, from the inside out. Making wise decisions about what you eat as you get older is very important. Aging can take a toll on many parts of our body including eyes, bones, skin, heart, and mind.
Fatty Fish
Omega-3 fatty acids commonly found in fish oils offer many anti-aging benefits. Omega-3 fatty acids are considered essential fatty acids and are vital for normal metabolism. They protect your heart and reduce your risk of stroke. Studies also suggest that consumption of omega-3 fatty acids can reduce the risk of age related dementia. [1] Eat one to two servings a week of fatty fish such as salmon or tuna.
Brazil Nut
Constipation is common at all ages, but as we age we tend to be more susceptible. Adding brazil nuts to your diet may provide much needed relief. Brazil nuts are high in selenium and fiber which help get things moving.
Fruits and Vegetables
Fruits and vegetables provide fiber, vitamins, and minerals and many other anti-aging phytonutrients. These phytonutrients will help to boost your energy, ward off the signs of aging and may even reverse
BONE HEALTH
Calcium and vitamin D are key nutrients for building strong healthy bones. Calcium works to build your bones and teeth structure, while vitamin D improves calcium absorption. If you do not consume enough calcium, your body will take the calcium it needs from your bones which could eventually lead to osteoporosis. The best way to get sufficient calcium is to eat enough calcium-rich foods every day.
Dairy Products
It is of course no secret that milk and other dairy products are one of the best sources of calcium and vitamin D, both of which are needed for healthy bones. If you can’t consume dairy products due to lactose intolerance or food allergies, there are other good sources of calcium such as tofu, calcium fortified juices and soy milk.
Green Leafy Vegetables
Green leafy vegetables are high in vitamin K which is critical in forming bone proteins and reducing calcium loss. Vitamin K has been shown to not only increase bone density in people with osteoporosis, but also reduce fracture rates.
Pumpkin Seeds
Magnesium and calcium work together to promote bone health. 50% of the body’s magnesium resides in the bones and low levels have been linked to fragile bones. Pumpkin seeds are an excellent source of magnesium.
Walnuts
Walnuts are rich in alpha-linoleic acid which decreases the rate of bone breakdown.
HEART HEALTH
The relationship between diet and heart health has been studied intensively. Every bite of heart-healthy foods delivers a powerful dose of phytonutrients that prevent and repair damage to cells and help prevent heart disease.
Fruits and Vegetables
Fruits and vegetables are high in antioxidants, folate, fiber, and potassium. These nutrients blunt the effects of free radical damage to the heart and help prevent heart disease.
Oatmeal
Oatmeal is high in B-vitamins which are effective in lowering homocycsteine levels associated with cardiovascular diseases. It is also high in fiber which helps protect the heart and lower cholesterol.
Dark Chocolate!
Chocolate is high in flavonoids which help protect the cardiovascular system and inhibit platelet clumping. Research indicates that the flavonoids in chocolate reduce cell damage associated with heart disease, lower blood pressure, and improve vascular function.
Olive Oil
The monounsaturated fats in olive have been shown to reduce the inflammation often associated with the risk for cardiovascular disease.
HEALTHY AGING
You already know that eating nutritious foods can help you stay healthy, but what you eat can also make a difference on how you age, from the inside out. Making wise decisions about what you eat as you get older is very important. Aging can take a toll on many parts of our body including eyes, bones, skin, heart, and mind.
Fatty Fish
Omega-3 fatty acids commonly found in fish oils offer many anti-aging benefits. Omega-3 fatty acids are considered essential fatty acids and are vital for normal metabolism. They protect your heart and reduce your risk of stroke. Studies also suggest that consumption of omega-3 fatty acids can reduce the risk of age related dementia. [1] Eat one to two servings a week of fatty fish such as salmon or tuna.
Brazil Nut
Constipation is common at all ages, but as we age we tend to be more susceptible. Adding brazil nuts to your diet may provide much needed relief. Brazil nuts are high in selenium and fiber which help get things moving.
Fruits and Vegetables
Fruits and vegetables provide fiber, vitamins, and minerals and many other anti-aging phytonutrients. These phytonutrients will help to boost your energy, ward off the signs of aging and may even reverse
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