Let Food Be Thy Medicine
Let food be your medicine
Hippocrates, the Father of Medicine, is credited with saying, “Let your food be thy medicine, and medicine be thy food.”
More and more studies are showing the great value of a good diet containing the right foods... health-promoting foods. Top healthy foods are sometimes referred to as super foods-- because of their potential to improve our health and reduce the risk of chronic illnesses and diseases like obesity, heart disease, high blood pressure and type 2 diabetes.
A good place for you to begin your journey to wellness is to reduce the amount of processed (boxed and canned) foods in your diet and add as much unprocessed (fresh, whole, raw or lightly cooked) food as you possibly can.
Top 20 Healthy Foods
Below is a list of the Top 20 Healthy Foods--super foods--compiled from several sources, including the Mayo Clinic, the Institute of Medicine, and other health and fitness sites:
More and more studies are showing the great value of a good diet containing the right foods... health-promoting foods. Top healthy foods are sometimes referred to as super foods-- because of their potential to improve our health and reduce the risk of chronic illnesses and diseases like obesity, heart disease, high blood pressure and type 2 diabetes.
A good place for you to begin your journey to wellness is to reduce the amount of processed (boxed and canned) foods in your diet and add as much unprocessed (fresh, whole, raw or lightly cooked) food as you possibly can.
Top 20 Healthy Foods
Below is a list of the Top 20 Healthy Foods--super foods--compiled from several sources, including the Mayo Clinic, the Institute of Medicine, and other health and fitness sites:
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More about the nutritional value and health benefits of these super foods:
Broccoli and other cruciferous vegetables like brussel sprouts and cauliflower are rich in fiber, folate, potassium, calcium and phytonutrients. These foods help reduce the risk of developing heart disease, diabetes, and some cancers. They also contain beta-carotene, vitamin A and vitamin C.
Dark green leafy vegetables like spinach, cabbage, kale, collards and swiss chard may significantly lower the risk of developing type 2 diabetes. These foods are good sources of vitamins A, B6, C, E, & K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine and iron. You want to include these in your diet on a regular basis.
Sweet potatoes offer vitamins A and C, iron, potassium, calcium, protein and complex carbohydrates.
Foods like wild salmon and trout are good sources of omega 3 fatty acids, which provide benefits for the heart and nervous system, as well as helping patients with arthritis by reducing inflammation.
Walnuts and almonds supply a variety of nutrients and may help maintain healthy cholesterol levels and are generally good for your heart.
Yogurt (unsweetened) is an excellent source of probiotics for ensuring there is beneficial flora in our digestive track. It is also a good source of vitamins B2 & B12, calcium, and magnesium.
Apples, blueberries and cherries are all rich in vitamin C, a powerful antioxidant. Antioxidants help protect your body's cells from being damaged by free-radicals. These foods may also help curb obesity and reduce the risk of high blood pressure and heart disease.
Green tea studies point toward its cancer risk-reducing properties, and its potential in decreasing the incidence of stroke and heart disease. Green tea may also help prevent type 2 diabetes and osteoporosis and help to reduce inflammation.
Garlic is a powerful disease fighter that can inhibit the growth of bacteria. Garlic has been shown to help lower cholesterol and blood pressure levels and contains allicin, a potent anti-inflammatory. Just don't overcook-- or important nutrients will be lost.
Dark chocolate can help reduce blood pressure in otherwise healthy individuals. Cocoa powder is rich in flavonoids, & antioxidants shown to reduce “bad: LDL cholesterol and increase “good” HDL levels.
Honey has been noted for its healing properties. Some research has shown anti-bacterial and anti-viral effects. It is being explored further for its role in digestive health and wound healing.
Spices:
Eggs are an excellent source of protein in a form that is relatively easy for your body to assimilate. The fats contained in eggs can be beneficial as well.
Sauerkraut, fermented cabbage, and other fermented foods have strong antioxidant properties and have shown value in normalizing digestion and reducing burping, reflux and indigestion naturally.
Be well,
Dr. Rick McMichael, DC
Broccoli and other cruciferous vegetables like brussel sprouts and cauliflower are rich in fiber, folate, potassium, calcium and phytonutrients. These foods help reduce the risk of developing heart disease, diabetes, and some cancers. They also contain beta-carotene, vitamin A and vitamin C.
Dark green leafy vegetables like spinach, cabbage, kale, collards and swiss chard may significantly lower the risk of developing type 2 diabetes. These foods are good sources of vitamins A, B6, C, E, & K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine and iron. You want to include these in your diet on a regular basis.
Sweet potatoes offer vitamins A and C, iron, potassium, calcium, protein and complex carbohydrates.
Foods like wild salmon and trout are good sources of omega 3 fatty acids, which provide benefits for the heart and nervous system, as well as helping patients with arthritis by reducing inflammation.
Walnuts and almonds supply a variety of nutrients and may help maintain healthy cholesterol levels and are generally good for your heart.
Yogurt (unsweetened) is an excellent source of probiotics for ensuring there is beneficial flora in our digestive track. It is also a good source of vitamins B2 & B12, calcium, and magnesium.
Apples, blueberries and cherries are all rich in vitamin C, a powerful antioxidant. Antioxidants help protect your body's cells from being damaged by free-radicals. These foods may also help curb obesity and reduce the risk of high blood pressure and heart disease.
Green tea studies point toward its cancer risk-reducing properties, and its potential in decreasing the incidence of stroke and heart disease. Green tea may also help prevent type 2 diabetes and osteoporosis and help to reduce inflammation.
Garlic is a powerful disease fighter that can inhibit the growth of bacteria. Garlic has been shown to help lower cholesterol and blood pressure levels and contains allicin, a potent anti-inflammatory. Just don't overcook-- or important nutrients will be lost.
Dark chocolate can help reduce blood pressure in otherwise healthy individuals. Cocoa powder is rich in flavonoids, & antioxidants shown to reduce “bad: LDL cholesterol and increase “good” HDL levels.
Honey has been noted for its healing properties. Some research has shown anti-bacterial and anti-viral effects. It is being explored further for its role in digestive health and wound healing.
Spices:
- turmeric is anti-inflammatory & may reduce cancer risk and slow progression of Alzheimer’s
- cinnamon can help lower cholesterol and stabilize blood sugar
- ginger supports digestive health, and has anti-inflammatory qualities
Eggs are an excellent source of protein in a form that is relatively easy for your body to assimilate. The fats contained in eggs can be beneficial as well.
Sauerkraut, fermented cabbage, and other fermented foods have strong antioxidant properties and have shown value in normalizing digestion and reducing burping, reflux and indigestion naturally.
Be well,
Dr. Rick McMichael, DC
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