Healthy life with natural food

Dependence on medicine is not good for health. For example, many medicines are responsible for kidney damage. Research suggests that every 10 per cent dietary increase in packaged snacks, fizzy drinks, sugary cereals, and other highly processed foods boosts the risk of cancer by 12 per cent.

Breast cancer, in particular, was associated with greater consumption of mass-produced, ultra-processed foods. While these foods may taste great, they're often loaded with sugar, salt, and fat. They also lack vitamins, fibre, and other nutritional value.

Following are some healthy foods which are natural and risk-free:

Honey:  Antioxidants in the honey help to reduce the risk of heart attacks, strokes, and some types of cancer. It also promotes eye health and lowers blood pressure levels. It is good for diabetes patients because it decreases the bad LDL cholesterols (which causes blood vessel blockage) and increases the good HDL cholesterols (which causes blood vessel blockage).

Ginger: Ginger is considered the healthiest spice on the planet. It has great antibacterial power and is used as traditional and alternative medicine. The main bioactive compound of ginger is gingerol which has powerful anti-inflammatory and antioxidant effects. It reduces oxidative stress and is also used to aid digestion, reduce nausea, and help fight the flu and common cold.

Walnut: Walnuts have more antioxidants than any other nuts. Walnut provides healthy fats, fibre, vitamins, and minerals. It is rich in Vitamin E, plant serums, omega 3 oils, and healthy fats.

Beets: Beets contains fibre which improves our digestion process. It reduces the risk of chronic inflammatory diseases such as obesity, heart disease, liver disease, and cancer.

Garlic: Active Compounds in garlic can reduce blood pressure, hypertension and also improve immune function. Garlic lowers the LDL cholesterols and lowers the risk of heart disease. It contains antioxidants that protect the body against oxidative damage and may help to prevent Alzheimer’s disease and dementia.

Oatmeal: It contains complex carbohydrates and water-soluble fibre which slow down digestion and helps to stabilise blood glucose. It is also loaded with nutrients and powerful fibres called beta-glucans, which provide numerous health benefits.

Avocado: Contains healthy monounsaturated fats, vitamin k, vitamin C, vitamin E, vitamin B6, vitamin B5, potassium, and folate. It is relatively rich in fibre which can improve the digestive system.

Lemons: Lemons have several health benefits. It is known as the world’s healthiest food. Firstly, it is high in vitamin C, fibre, and various beneficial plant compounds which may support heart health, weight control, and digestive health. Secondly, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells.

Almonds: The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.  

Apple: Apples are rich in two plant compounds called catechins and quercetin which help to prevent strokes, heart disease, and cancer. It also contains boron which helps to prevent calcium loss and provides some protection against osteoporosis.

Blueberries: It contains the most powerful antioxidants of all berries and also has the strongest potential to prevent diseases of old age. It stimulates the growth of brain cells and prevents memory loss.

Banana:  Furthermore, Bananas are fairly rich in fibre and resistant starch, which may feed our friendly gut bacteria and safeguard against colon cancer. They are a good dietary source of potassium and magnesium which are essential for a healthy heart.

Broccoli: Broccoli is high in antioxidant carotenoids, vitamin C, and indoles which help to fight against lung, breast, and colon cancers. It is one of the best sources of vitamin E that protect our body against Alzheimer's disease.

Carrot: The best source of carotenes which have a strong antioxidant effect to prevent cancers. Regular intake of carrots can reduce harmful cholesterols and minimise night blindness.

Yogurt: Consumption of probiotic yogurt may improve gut health, reduce our risk of osteoporosis and also combat high blood pressure.

Herbs: Herbs such as thyme, oregano, rosemary, sage, basil, and coriander all contain high levels of phytochemicals that prevent cancers and coronary heart disease.

Oily Fish: Fishes such as salmon, herring, mackerel, and sardines are the main source of the important fats called omega-3. These fats have several benefits such as they prevent Alzheimer's disease, minimise the pains of arthritis, prevent blood clots, coronary disease, and strokes.

Coconut oil:  Eating coconut oil regularly helps to raise HDL in the blood, which later helps to reduce heart disease and Alzheimer’s disease.

M Mahboob Hossain is Professor of Microbiology Programme, BRAC University

mahboobhoosain02@gmail.com