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Foods that fight health problems – part III

by Sharon Hopkins

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Presenting some of the other fruits and vegetables which when included in diet helps to fight health problems –

Blueberries - Blueberry has a rich flavor and is the powerhouse for antioxidants packed with phytonutrients called anthocyanidins that scavenges the free radicals that can cause damage to cells and tissues causing cataracts, macular degeneration, glaucoma, varicose veins, peptic ulcers, hemorrhoids, cancer and heart diseases.

Free radicals can also cause oxidation of LDL cholesterol which can cause plaque in the arteries leading to atherosclerosis and other heart diseases. Blueberries protect the brain from many age related conditions like Alzheimer’s disease, or dementia and oxidative stress.

Blackberries – Epicatechin and catechins the natural compounds in blackberries help to scavenge the free radicals which can cause cancerous cells.

Quercetin along with catechins helps to lower the LDL cholesterol which when oxidized and stick to arteries is the major cause for heart disease. The fiber from blackberry also helps to prevent cancer, manage blood glucose levels, prevent constipation and lowers cholesterol.

Brown rice – To maintain a healthy body weight it is very important to focus on whole grains like brown rice and decrease the consumption of refined grains like white rice as far as possible.

Various studies show that eating at least 2-3 servings of whole grains can have a protective effect against heart diseases, diabetes and blood pressure. Selenium along with fiber in brown rice helps to fight against colon cancer. The nutritional value of brown rice also protects the cardiovascular system of the postmenopausal women by lowering cholesterol and maintaining a normal blood pressure.

Bok choy – Commonly known as Chinese celery is a rich source of iron, calcium and manganese. It helps to improve the bone health and makes them stronger. Bok choy is also a good source of vitamin C which helps in wound healing, boosts the immune system and fight against infections. Potassium in bok choy also helps to maintain a normal blood pressure and prevent heart diseases.

Broccoli – Broccoli is loaded with vitamins and minerals like vitamin A, vitamin K, vitamin E, vitamin C and fiber. It has a protective effect against bladder, prostate and colon cancer, heart diseases, cataracts and hip fractures. All these antioxidants work synergistically in the body to reduce the oxidative stress and oxidation of LDL cholesterol.

Brussels sprouts – They have a protective effect against diabetes, heart problems, osteoporosis, and birth defects. It is a rich source of vitamin K which helps to deal with osteoporosis in women. It protects our DNA from carcinogens and has a protective effect against colon cancer.

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