Some nutrients offer protection against diseases. For example, broad beans, mackerel, kale, mussels, tomatoes and chili pepper.
We do say, ‘You are what you eat’. Food has a direct influence on our body, and therefore also on our health. Research shows that some nutrients reduce susceptibility to certain diseases. Some examples.
Broad beans good for heart and blood vessels
What do fava beans have to do with your heart? More than you think, because fava beans are bursting with folic acid. This B vitamin lowers homocysteine levels in the blood. If you have too much of this substance, you run an increased risk of cardiovascular disease. It is wise for everyone to eat enough folic acid. The recommended daily amount of folic acid is 300 micrograms. For this you need to eat 200 grams of broad beans per day. Folic acid is not only found in fava beans, but also in spinach, Brussels sprouts and broccoli, for example.
Mackerel against cardiovascular disease
There are two types of unsaturated fats: omega-6 fatty acids and omega-3 fatty acids. Both of the good kind, but they have to be in balance with each other. And there’s the rub. Because we get much more from one ‘family’ than from the other; least of the omega-3 fatty acids. To reduce the risk of cardiovascular disease, it is wise to eat fish twice a week, once oily fish.
Moreover, the fats in fish are essential for the proper functioning of the brain. It turns out that people who regularly eat fish have a lower risk of dementia. The fish fatty acids help prevent the blood vessels to the brain from clogging up.
The fatty fish are also rich in vitamins A and D. A is important for the resistance and functioning of the eyes. Vitamin D ensures strong bones and teeth.
Omega-3 fatty acids are found in fatty fish such as mackerel, herring, salmon and eel. Some oils and nuts (especially walnuts) also contain some omega-3 fatty acids. Omega-6 fatty acids are found in sunflower oil, margarine and low-fat margarine.
Kale for the bones
Not only calcium and vitamin D are necessary for our bones. Research has shown that vitamin K also plays an important role. Vitamin K is necessary for the production of a protein that ensures the building of calcium in the bones. The advice of the Nutrition Center to get enough vitamin K: eat 200 grams of vegetables daily. Vitamin K is found in kale and other green vegetables such as broccoli, Brussels sprouts and spinach.
Calcium is found in green leafy vegetables, broccoli and nuts. Too much calcium can be bad for the kidneys!
Mussels for memory
Research shows that a quarter of the elderly often have a vitamin B12 deficiency without realizing it. It is not yet clear why, because there is sufficient vitamin B12 in our diet. It is possible that the aging body finds it increasingly difficult to properly absorb vitamin B12. A deficiency can cause nerve damage. Vitamin B12 is found in mussels, sardines and liver products such as liver sausage spread, liver cheese and liver pate. Also in Parmesan cheese and Emmentaler.
Tomatoes against cancer
Vitamins have traditionally been seen as fellow fighters against cancer. But our diet contains many more – partly unknown – substances that can have a beneficial effect on our health. Researchers are constantly discovering new bioactive substances. One of the latest additions is lycopene. This substance is mainly found in tomatoes. Men who consume a lot of lycopene have a 15 percent lower risk of prostate cancer, according to research of 47,365 Americans. Especially beneficial are processed tomato products, such as tomato paste, ketchup, tomato soup and juice. Chopping, cutting, cooking and pureeing destroy the cells and release lycopene more easily. Lycopene also appears to lower the risk of cervical and colon cancers. Good news for female pizza and pasta lovers. Lycopene is not only found in tomatoes, but also in watermelon, kale and grapefruit.
Chili against diabetes
Adult-onset diabetes is mainly caused by the tissues becoming resistant to insulin. The pancreas has to make more and more insulin to allow sugar and fats to be absorbed by the body’s cells. The main cause is overweight and lack of exercise. Over time, the ability to make insulin is lost. Meanwhile, the concentrations of fats and sugars in the blood are constantly too high. This leads to diabetes and narrowing of the arteries. Research shows that after eating ‘hot’ foods, such as chili pepper, the rise in insulin levels decreases. This means that the tissues become less resistant to the action of insulin. Chili pepper dilates blood vessels. You can tell by your runny nose. The tissues are therefore better perfused and can therefore more easily extract the nutrients from the blood.
(American Journal of Clinical Nutrition)
Prefer a pill?
At every drugstore there are rows of jars with supplements. They can be a supplement to regular food. Extra vitamin B12, for example, and if you don’t like fish, you can take a supplement with fish oil. But supplements alone are not enough, because vegetables, fruit and other foods also contain healthy, undiscovered substances that the body needs to stay healthy.
Sources):
- Plus Pension Guide