Four Common Foods that Can Improve your Health

According to the Centers for Disease Control and Prevention (CDC), three-fourths of healthcare spending in the United States is due to chronic disease, including cancer, heart disease, and diabetes.  Fortunately, the CDC has reported that these diseases are preventable.

A healthy diet can play an important role in the prevention of chronic disease.  Here, learn about four common foods that can reduce your risk of disease and improve your health.

Raspberries: An Antioxidant-Rich Fruit

In his 2013 report published in Life Extension, author William Gamonski explained that raspberries have ten times as many antioxidants as apples, and 50 % more antioxidants than strawberries.  He reported that these antioxidants could reduce inflammation just as well as anti-inflammatory drugs, and they have the ability to prevent cancer, protect against heart disease, and reduce the risk of obesity.

Research has confirmed Gamonski’s claims.  A study published in a 2011 edition of the journal Pharmacognosy Magazine showed that rats given raspberry extract for a period of five weeks experienced reduced blood pressure.  Another study published in 2007 in the Journal of Carcinogenesis found that raspberry extract inhibited the development of colon cancer.

Black Beans for Better Heart Health

In his article published in a 2009 edition of Alive: Canada’s Natural Health & Wellness Magazine, author Matthew Kadey explained that black beans are packed with fiber, iron, magnesium, and potassium.  In his 2010 article published in Better Nutrition, Neil Zevnik asserted that the fiber in black beans prevents heart disease, and the magnesium and folate ward off heart attacks.

Research supports the above reports.  A study published in the Archives of Internal Medicine in 2001 found that those who consumed beans had a lower risk of heart disease.  The study showed that those who consumed beans at least four times per week had a 22 % lower risk of heart disease than those who consumed beans less than once per week.

Almonds and Reduced Risk of Heart Disease

Almonds may also reduce your risk of heart disease.  The authors of a study published in a 2008 edition of the Journal of Nutrition reported that almonds could reduce concentrations of artery-clogging LDL cholesterol. In their study, these authors found that almonds had antioxidant properties, which they concluded could provide protection against heart disease.

A 2010 study published in the Journal of Alternative & Complementary Medicine found that just four weeks of consuming almonds resulted in lower levels of LDL cholesterol and total cholesterol among study participants. A second study published in a 2009 edition of The American Journal of Clinical Nutrition found that the consumption of nuts could prevent weight gain and obesity among women. Because obesity is associated with heart disease, this effect could also protect the heart.

Tomatoes and Cancer Prevention

Tomatoes may reduce your risk of cancer, due to their lycopene content. The authors of a 2012 report published in theInternational Journal of Nutrition, Pharmacology, Neurological Diseases explained that lycopene is a powerful antioxidant found in tomatoes and tomato products, and its consumption may reduce the risk of cancer.

A 1999 study published in the Journal of the National Cancer Institute reviewed 72 different studies concerned with the relationship between lycopene and cancer risk.  The results of the review indicated that 35 of the studies found that lycopene was associated with a significantly lower risk of cancer.  The results indicated that the effect of lycopene was most profound for stomach cancer, prostate cancer, and lung cancer.

Tomatoes and the other common foods discussed here may reduce your risk of disease and improve your overall health.  Try to include these foods in your everyday diet to reap the health benefits.

By James Correy