All you need to remember, if you want to focus on the very best health-enhancing and cancer-fighting foods, is G-BOMBS. Here is a look at the foods represented by each letter of the acronym.
The reasons that everyone should consume leafy greens each day are numerous. They provide a nice load of nutrients in a very low-calorie format. Most of their calories come from protein, and they are rich in phytochemicals, folate, and calcium. They promote healthy vision and weight loss, and they can protect your blood vessels and are linked to a lower risk of diabetes. Eat them every day, and be sure to consume your leafy greens raw for maximum benefits.
Beans are considered one of most nutrient-dense sources of carbohydrates you can find, and their slow digestion and high fiber content fill you up and keep you satisfied while helping to stabilize blood sugar and keep cholesterol levels in check. Consuming beans, lentils or peas twice a week can reduce your colon cancer risk by 50 percent, and legumes have also been shown to protect against cancers of the kidney, stomach, larynx, pharynx, and oral cancer.
O stands for onions in this equation, but it also includes scallions, garlic, leeks, shallots and chives – everything in the allium family. These foods have positive effects on your immune and cardiovascular system in addition to helping fight cancer and diabetes. For example, consuming lots of these foods is linked to a lower risk of prostate and gastric cancers. Their high flavonoid content allows them to slow and suppress the growth of tumors in addition to providing them with anti-inflammatory properties.
Mushrooms are another important food, with regular consumption linked to a lower risk of stomach, breast, and colorectal cancers. One study found that women who ate 10 grams of mushrooms per day – which is equal to just one mushroom – enjoyed a 64 percent lower risk of breast cancer; adding green tea to the mix raised that decrease to 89 percent! It’s their aromatase inhibitors that are believed to provide this protective effect. Mushrooms ranging from reishi and maitake to portobello, white and cremini all offer various benefits. Just be sure that you consume them cooked to avoid a potentially carcinogenic substance found in raw mushrooms known as agaritine.
It should come as no surprise to see berries on this list as they are one of the original superfoods. Rich in nutrients and antioxidants and low in sugar and calories, all types of berries are beneficial – but blueberries are a particularly good choice. Berries protect from cancer and cardiovascular disease thanks to their ability to reduce blood pressure and inflammation, stop tumors from proliferating, and stop DNA damage from occurring. They can also lower your risk of cognitive decline, cancer and diabetes.
Seeds are another food you should be eating every day, and you can also add nuts to this category. These foods contain healthy fats and a wide array of micronutrients. Chia, flax and hemp seeds are all great sources of omega-3s, while flax seeds have been known to protect against heart disease. Pumpkin seeds offer plenty of calcium, iron and zinc, while sesame seeds are rich in vitamin E and calcium.
It’s hard to go wrong when you’re consuming food that is organic and natural, but G-BOMBS is an excellent guide if you’re trying to make sure you’re getting plenty of health-enhancing food in your daily diet.
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