A healthy diet can prevent, delay, and manage chronic diseases such as heart disease, type 2 diabetes, and some cancers. Beyond limiting saturated fats, added sugars, and salt, increasing certain nutritious foods also offers significant benefits.

Legumes and berries prevent heart disease

Eating legumes like peas, chickpeas, and lentils regularly can significantly lower levels of low-density lipoprotein, or "bad" cholesterol. These foods are also rich in fiber, protein, and antioxidant polyphenols, all beneficial for cardiovascular health and overall well-being. Berries and broccoli also contain many antioxidants, helping to reduce stress levels and prevent heart disease.

Green leafy vegetables are good for the eyes

Declining vision is often due to natural aging or eye strain. However, maintaining a healthy lifestyle can help mitigate this condition. Adequate intake of nutrients such as zinc, copper, vitamin C, vitamin E, and beta carotene can reduce the risk of age-related eye diseases. Chia seeds and flax seeds are rich in omega-3s and provide abundant vitamin E. Green leafy vegetables like kale and collard greens are excellent sources of lutein, zeaxanthin, and vitamin C, all beneficial for eye health.

Whole grains help reduce anxiety and depression

Bipolar disorder is a mental health condition that causes extreme mood swings. It is a mental illness leading to drastic changes in mood, energy, activity levels, and concentration. While medication can manage mood, dietary changes are another potential way to control depressive episodes.

Whole grains have a calming effect on the mind. Carbohydrates encourage the brain to produce serotonin, which helps in better emotional control. Chamomile is also an herb that can reduce anxiety due to its antioxidant content and anti-inflammatory effects.

Pumpkin seeds offer abundant zinc, essential for brain and nerve development. The largest zinc storage sites in the body are located in brain regions associated with emotions. Individuals with a deficiency in this mineral may experience a negative impact on their mood.

Yogurt contains beneficial bacteria, lactobacillus and bifidobacteria. These fermented bacteria and probiotics positively impact brain health and reduce inflammation. Chronic inflammation can be a contributing factor to anxiety, stress, and depression.

Raisins lower high blood pressure

Half a cup of raisins provides 3,3 g of fiber, equivalent to 10-24% of the daily recommended value (DV), along with 618 mg of potassium (13% DV). Both nutrients are recommended in the DASH diet for preventing hypertension. Polyphenols found in grape-derived foods such as raisins, wine, and grape juice have the ability to maintain cardiovascular health, including lowering blood pressure.

Nuts help improve sleep

Nuts like almonds, walnuts, and cashews are beneficial foods for individuals experiencing insomnia. They contain essential minerals including magnesium, zinc, along with melatonin—a hormone that helps regulate circadian rhythm and promotes better sleep. Tart cherries and their juice also provide melatonin and antioxidants, reducing cell damage and leading to a more restful sleep.

Bao Bao (According to Times of India)