Celebrity trainer and fitness personality Noah Neiman is known to tell the people he trains that while eating healthy is expensive, it doesn’t come close to hospital bills. That may be hard to remember when you’re paying $12 for your green juice or $7 for your raw-vegan cookie, but there’s no denying that one of the best ways to help fight and prevent disease is through a diet rich in vitamins, minerals and nutrients. Here’s a look at what to load up on to help ward off common ailments.
Help prevent cancer
According to nutritionist Joy Bauer, 35% of cancers are related to nutritional factors. Garlic, broccoli, tomatoes, strawberries, carrots, spinach, whole grains, grapefruit and peanut butter are among the antioxidant rich foods proven to be effective in helping fight cancer.
Boost your immune system
Tahini, yogurt (and other fermented foods like kefir and sauerkraut), beans, nuts, free-range chicken, eggs, pumpkin and seaweed are all great sources of healthy protein, magnesium and zinc, which have been proven to boost immunity.
Energize
Dehydration is a common cause for fatigue, so make sure you’re getting enough water and grass-fed meat, sweet potatoes, blueberries, salmon, eggs, almonds, broccoli and spinach, all of which are loaded in the nutrients commonly found in low levels in people who suffer from fatigue.
Boost memory
Research has shown that certain foods — including berries, kale, salmon, nuts and seeds, coffee and beets — can enhance brain function and in some cases reverse age-related memory loss.
Lower cholesterol
There are plenty of foods that can help lower LDL cholesterol. Oats, whole grains, fatty fish, apples, grapes, strawberries, citrus fruits, eggplant and beans are all rich in cholesterol lowering soluble fiber.
For heart health
Cut back on salt, while opting for lean protein, whole grains, olive oil, cinnamon, oatmeal, nuts, peppermint and salmon.
For more healthy eating tips, check out Harvard’s School of Public Health website.
