10 healing foods for the 2011

Did you make the resolution to eat healthier this year? By the third week of January, most people have broken their resolutions. To help you keep your commitment to become a healthier you in 2011, I am recommending 10 healing foods you should incorporate into your diet. These foods will benefit your overall well-being and contribute to your preventive health.10 Healing Foods

*Cocoa— High levels of flavanols found in cocoa can improve blood vessel function, promote digestive health by increasing beneficial bacteria in our gut, and may reduce the risk of cancer and cardiovascular disease.

*Orange juice—Citrus fruits contain flavonoids which lower blood pressure and aid in cardiovascular health.

*Garlic— Consuming garlic can protect against osteoarthritis, which can cause pain in the hip, knees and spine.

*Leafy green vegetables (cabbage, kale, spinach)—Eating these vegetables can reduce the risk for Type 2 diabetes. Increasing overall consumption of vegetables reduces cancer and heart disease risk.

*Beetroot juice – Due to high amounts of nitrate, beetroot juice can help lower systolic blood pressure, dilate blood vessels and increase blood flow, reducing the amount of oxygen needed for exercise.

*Fruits (apples, berries)—The antioxidants found in fruits may reduce stroke risk and promote kidney health. Individuals consuming a high amount of Vitamin C had lower risks for ischemic stroke.

*Whole Grains—High intake of whole grains can reduce abdominal fat, the type of fat associated with an increased risk for high blood pressure, high cholesterol and metabolic syndrome. Eating more whole grains and less processed grains can improve not only your appearance, but reduce heart disease and diabetes risk.

*Fish —Omega 3, found in salmon and other fatty fish may be protective against the leading cause of blindness in Caucasian Americans– Age-related Macular Degeneration (AMD).

*Wine—Moderate consumption of wine may boost your cognitive function, which may be due to the polyphenols (antioxidants) that wine contains.

*Brown Rice—Switch from white rice to brown rice to lower the risk for Type 2 diabetes.

It is recommended that flavanoid-rich foods be included in your diet because of the potential prebiotic benefits. Make a daily habit of including flavonoid rich foods into your diet.

May 2011 be your healthiest year ever!