Food choices have an enormous effect on health, in various forms. Their quality may increase or decrease cancer risks, heart disease and diabetes risks as well as bone fragility or osteoporosis risks.
Diets that provide essential vitamins, minerals and phytonutrients (plant-derived plant chemicals). They tend to contain less fat, sugar and salt.
Garlic
Garlic, an edible bulb originating from a plant belonging to the lily family and closely related to leeks, scallions and onions, has long been used both culinary-wise as a seasoning as well as medicinally to treat colds and repel mosquitoes. Studies have also revealed its ability to lower cholesterol and blood pressure levels as well as inhibit plaque build-up on arterial walls.
Garlic contains anti-inflammatory compounds and may help protect against cancer; in one study, people with inoperable colorectal cancer who ate diets rich in garlic and fruits and vegetables experienced 35% reduced risk. It can also kill parasites like Ascaris lumbricoides.
Preclinical evidence revealed that active organosulfur compounds found in garlic were effective at lowering hyperglycemia (high blood sugar) and improving insulin resistance, both global problems since diabetes has quadrupled since 1980 to affect over 415 million adults worldwide.
Kale
Kale belongs to the cruciferous vegetable family and may help reduce risk for chronic illnesses like cancer, heart disease and diabetes. It contains large quantities of cancer-fighting plant compounds like sulforaphane, quercetin and kaempferol; along with being rich in essential vitamins A, C, K folate potassium magnesium.
One cup of kale delivers 206% of its daily value of vitamin A, an essential nutrient that protects vision and keeps skin looking supple and youthful. Kale is also an excellent source of calcium which supports strong bones.
Recent research conducted with Saudi adults revealed that knowledge about kale’s many health benefits remains low among younger and lower-income segments of society, particularly younger individuals and those from lower socio-economic statuses. Therefore, it is vitally important to increase awareness of this nutritious leafy green by including it more often in dishes and meals; cooking kale makes it more digestible while decreasing bitterness; it can be cooked by steaming, stir frying or roasting it – an easy and cost effective solution!
Apples
Apples are an enjoyable snack with numerous health benefits that are easy to consume and easily portable, including vitamin and mineral-rich red Delicious and Granny Smith varieties that boast ample amounts of fiber, vitamin C and other important antioxidants.
Studies suggest that eating apples regularly may lower your risk of cancer, diabetes, osteoporosis and cardiovascular disease. Furthermore, apple peel contains many anti-inflammatory compounds like quercetin, catechin, phloridzin and chlorogenic acid that offer powerful defenses against inflammation.
Apples offer many health benefits when consumed raw or with their skin on, making them one of the most widely consumed fruits and vegetables. Try adding apple chunks to soups, smoothies or topping pancakes and waffles with them as a delicious topping! Grating apples finely could even add them to oatmeal as an enjoyable breakfast option; just don’t eat their seeds as this contains chemicals which can turn into cyanide when crushed!
Onions
Onions are an indispensable ingredient in many dishes, bringing flavor, color, and nutrition. Not only are onions an excellent source of vitamins C and K as well as fiber; they’re also packed with quercetin antioxidants which have numerous health benefits that have even been linked to cancer prevention and enhanced immunity.
Research indicates that onions may help lower the risk of stomach cancer due to compounds found within them that regulate blood sugar and insulin levels, along with being effective against intestinal infections, asthma and other respiratory conditions by decreasing inflammation levels.
Quercetin and anthocyanins found in onions act as antihistamines to decrease histamine effects on the immune system, potentially helping with allergies. Furthermore, onions contain fructooligosaccharides – prebiotics which feed beneficial bacteria in your digestive tract to alleviate issues such as constipation, diarrhea and irritable bowel syndrome – and regular consumption can help lower blood pressure and triglyceride levels.
