Wine – Red wine is known to be very good for the body when consumed in moderation. Resveratrol, an important component of red wine, reduces the damage to blood vessels, prevents blood clots, and lowers the levels of LDL cholesterol. Studies have shown that resveratrol inhibits the growth of certain types of cancer cells. Although this compound is found in other foods, like peanuts and cranberries, it is still not known whether the amount present in them is enough to have similar effects like that of red wine.
Fish oil – Fish oil contains a good amount of omega-3-fatty acids, which reduces blood pressure and triglyceride levels in the body. Joseph C. Maroon, MD, professor and Heindl Scholar in Neurosurgery at the University of Pittsburgh School of Medicine, says that omega-3-fatty acids are essential for the proper functioning of the cells and they help prevent major diseases. While choosing fish oils, look for the amount of EPA and DHA, the active ingredients in the oil.
- Taking omega-3-fatty acids helps to:
Polyphenols – These are antioxidants that prevent oxidative damage to cells in the body. This helps to reduce the risk of heart disease and cancer. It is easy to include polyphenols in the diet; you can add a few dried fruits and berries in cereals or have it as a snack. Tea is also rich in polyphenols, so start incorporating some tea into your day. According to Dr. Richard Baxter, the medical director of Healthy Aging, a magazine for physicians, polyphenols prevent oxidative damage to the cells, and starting early is an ideal way to prevent the damage. But some studies have reported that skin damage can be reversed by using these compounds, he adds.
Probiotics – Problems with the gastrointestinal system like bloating, cramps, loose stools, and constipation prevent you from feeling your best. Consuming probiotic foods and supplements improves digestion. Plain full-fat yogurts are the best option for including probiotics in the diet. Eating raw sauerkraut before meals is also helpful for a healthy gut.
Leafy greens – Beta carotene, ascorbic acid (vitamin C), folic acid, and vitamin E are the healthy phytonutrients obtained from plants. These nutrients are important in maintaining a healthy heart and also decrease the risk of cancer, Alzheimer’s disease, and Parkinson’s. Include as many colors as possible while choosing vegetables and fruits. Each color has a different phytochemical and eating a variety of plant food will ensure that you have a good amount of nutrients.