Consuming 2 times a week resets the whole body!

All the nutrients contained in the food we eat give our body the instructions it needs to function properly. For example, the fiber in vegetables and in the peel of fruits lowers cholesterol and allows beneficial bacteria to multiply in the intestines.

When we start to eat foods that harm our health frequently and in large quantities, our risk of developing diseases that reduce the quality of life throughout life such as obesity, cancer, diabetes and heart disease increases. It is a proven fact that some nutrients prevent chronic diseases in important studies. I would like to tell you about these foods in the light of the latest scientific data.

1) prunes:

We knew that prunes were beneficial for our intestines, but in recent studies, it was found that it is also good for bone health. Oxidative stress and inflammation increase with the decrease in estrogen levels in postmenopausal women. This can weaken the bones, which can lead to bone fractures. Eating 10 prunes a day reduces inflammation and oxidative stress, increases antioxidant enzyme activity, and reduces the risk of bone loss by increasing bone mineral density, thanks to the phenolic compounds it contains.

2) YOGURT:

I can say that yogurt is almost a panacea. It contains various bioactive components including calcium, whey protein, peptides and lactic acid bacteria. In the diet deficient in calcium content, the body creates a response to conserve calcium in the cells, which increases the resistance by promoting the contraction of the vessels and can indirectly lead to hypertension. Probiotic bacteria in yogurt lead to the production of angiotensin converting enzyme inhibitor (ACE-I) peptides, which have antihypertensive properties. In addition, yogurt shows its positive effects on blood pressure through peptides derived from casein.

3) RED FRUITS:

Fruits rich in flavonoid content, such as black mulberry, strawberry and raspberry, which we see abundantly in the markets during this period, are good for Parkinson’s disease due to their high antioxidant content. Studies have shown that individuals who consume at least two servings of these red fruits a week are 25 percent less likely to develop Parkinson’s disease.

4) BLACKBERRY:

Foods rich in anthocyanin and proanthocyanidin compounds, which give fruits their red, purple and blue colors, strengthen the mind. In a recent study conducted in England, it was found that consuming up to 100 grams of fruits such as blackcurrant, raspberry and blackberry per day increases blood flow to the brain and cognitive performance.

5) COFFEE

While the benefits and harms of coffee continue to be the subject of debate today, new research on coffee revealed an interesting piece of information. It turned out that the consumption of 2-3 cups of coffee per day greatly contributes to kidney health. The study found that drinking any amount of coffee reduced the risk of acute kidney injury, while 2-3 cups of coffee a day was the most beneficial for kidney health, with individuals consuming this amount of coffee had a 23 percent lower risk of developing acute kidney disease.

7) BROCCOLI:

Because broccoli is rich in vitamin K and choline, it can help boost cognition and memory. In addition, thanks to the component called sulforaphane in broccoli, it can help prevent the onset of neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and multiple sclerosis (MS).

8) TEA:

Tea is one of the most consumed beverages after water in Turkey as well as all over the world. It has been proven in recent studies that tea, the crown jewel of our breakfast tables, is good for the heart. Thanks to the flavonoids in its content, LDL oxidation is prevented and it protects the body from heart diseases by keeping harmful free radicals.

9) WALNUT:

While all nuts are good sources of healthy unsaturated fats, walnuts are particularly rich in alpha-linolenic acid (ALA). I recommend 5 half walnuts a day to protect against heart patients.

10) Pumpkin Seeds:

Pumpkin seed oil is a powerful diuretic; It contains a compound called ‘cucurbitacin’ which prevents the conversion of testosterone. In addition, this oil prevents the hormones that trigger the proliferation of prostate cells. Pumpkin seeds contain carotenoids and omega-3 fatty acids. Studies show that men with higher carotenoids in their diets have a reduced risk of benign prostate enlargement.

11) Spinach:

A very recent study published in The Journal of Nutrition found that nitrate-rich leafy green vegetables such as purslane and spinach improve muscle strength. The body dilates blood vessels by converting nitrates to nitric oxide. In this case, more oxygen goes to the muscles. When we exercise, our muscles need more oxygen. Nitric oxide dilates blood vessels

6) PEAR:

The health-beneficial components we call catechin, found in apples and pears, prevent cellular damage. As a result, LDL cholesterol decreases, it protects against hypertension by lowering high blood pressure, and prevents rhythm disorders in the heart.

12) PEANUT:

Consuming 30 grams of peanuts per week, which is more affordable than other nuts, ie an average of a handful, improves the lipid profile, lowers blood pressure, and thus protects against cardiovascular diseases, as it is rich in healthy unsaturated fatty acids. Studies indicate that peanuts reduce the risk of sudden death by 17-21% and the risk of death due to heart diseases by 23-38%.

 13) OLIVE OIL:

Olive oil, thanks to the phenolic compounds such as hydroxytyrosol and monounsaturated fatty acids it contains, prevents the oxidation of LDL cholesterol, shows the anti-atherogenic effect, reducing the hardening of the arteries, thus protecting it from heart diseases. Compared to other oils, it raises cholesterol and triglyceride levels, lowers LDL and raises HDL levels. As a result of a 24-year study, it was observed that the risk of heart disease in individuals who consume at least half a tablespoon of olive oil per day is 14% lower than those who do not.

14) SESAME:

Did you ever think that sesame seeds on a crispy bagel can lower cholesterol? Studies have proven that sesame has a cholesterol and LDL-lowering effect thanks to the lignans and phytosterols it contains. It also strengthens the antioxidant capacity by increasing the activity of antioxidant enzymes such as glutathione peroxidase and superoxide dismutase.

 15) GREEN LEAF VEGETABLES:

Lutein, which is found in dark green leafy vegetables such as celery, parsley, spinach, chard, dill, mint, purslane, arugula, and in foods such as eggs and pistachios, is in the antioxidant carotenoid class. Lutein is located in the retina of the eye together with zeaxanthin, another molecule responsible for eye health. These two molecules improve the eyesight, prevent the activity of free radicals that damage the eye layers, protect the eye from the effects of damaging rays and prevent eye diseases. Scientific research shows that lutein is effective in combination with zeaxtantin in age-related macular degeneration, glaucoma and cataracts.