Dr. Muhammad Hafez Ibrahim
Researches of the American Food and Drug Administration have shown that it is possible to prevent some diseases and combat others by following up on eating healthy fresh foods in their natural form as follows:
First: Cancer Prevention 12 : It is possible that some spices protect against the risk of cancer. They are not only used to give foods a special flavor, but also prevent infection with this dangerous disease. Where the Russian doctor, Dr. Tatiana Dick, explained the importance of including cinnamon, turmeric, thyme, sage and oregano in our diet for their important nutritional benefits, including protection against cancer. This is due to the fact that these spices are rich in antioxidants that have anti-cancer effects and fight free radicals. And this is not all its useful properties. For example, cinnamon lowers blood sugar and lowers the risk of cardiovascular disease, and turmeric improves brain function and promotes weight loss. Thyme is also useful for treating colds, and sage can help with digestive problems, and oregano is useful for the nervous system.
Second: Prevention of eye diseases There are other foods that improve vision and are beneficial to eye health. Like carrots, which are known to be a super food for eye health because they are rich in beta-carotene, beta-carotene is used to produce vitamin A, and vitamin A helps the brain see better in low light. For eye health, including:
= sweet pepper : brightly colored sweet pepper Rich in vitamin A, which is an antioxidant and prevents oxidative stress and prevents further damage to eye cells, peppers also contain lutein and zeaxanthin, which are key nutrients for eye health. The important thing is that vitamin A is fat-soluble, which means you should pair sweet peppers with a good source of healthy fats.
= boiled eggs : The great thing about lutein and zeaxanthin, the nutrients often go hand in hand Found together in the same foods, one of these foods is eggs. Lutein and zeaxanthin are found in egg yolks. Other nutrients found in egg yolks include magnesium, calcium, iron, potassium and zinc for eye health.
= Dark leafy greens : Lutein and zeaxanthin are found in dark leafy green vegetables such as kale and spinach. All dark leafy green vegetables contain these nutrients, which is why a nutritionist should They are recommended for eye health.
= broccoli : Broccoli is a great source of fiber, It contains a lot of lutein and zeaxanthin, which means that cruciferous vegetables are a great food for eye health, and the body cannot produce lutein and zeaxanthin, and it is important to eat foods that contain them.
= Chickpeas: Eating foods containing lutein and zeaxanthin is important but there is a nutrient Another thing to consider is zinc. Zinc is the carrier of vitamin A for eye health, and one of its sources is chickpeas, which contain 1.5 milligrams of nutrients per serving.
= Pumpkin Seeds: Pumpkin seeds are a great source of zinc, containing 10 a full milligram per serving. Leafy vegetables, broccoli and peppers are a powerful meal for eye health.
Third: Prevention from Skin diseases
: There are important foods for the skin, especially in the winter season. The cold winter affects not only the immune system but also the skin, as the skin always looks dull and dry. In order to restore healthy skin you must adjust the diet, eating plenty of fruits and vegetables rich in antioxidants along with heart-healthy fats from fatty fish, seeds and nuts keeps the skin soft and supple.
One of the main reasons your skin becomes dull is because of low humidity during the winter. According to Harvard Medical School research, skin It is the outer layer that tends to reflect the level of humidity around it, and when the humidity is low in the air, it affects the skin as well, making it drier. They are:
= Carrots: Carrots are a rich source of Vitamin C , an antioxidant that helps your body produce collagen, a protein necessary to maintain the elasticity of your skin, a food rich in vitamin A, It is another antioxidant that attacks cells that damage cells To free radicals, which prevents wrinkles.
= beets : Drinking a glass of beet juice helps purify the blood and eliminate toxins, making your skin healthy and glowing, and applied topically can also treat the skin. It helps get rid of dead skin cells, making your skin look smoother and fresher.
= a for green leafy vegetables : Leafy vegetables such as spinach, kale, mustard greens, etc., are all rich in vitamin K Nourishing for the skin, it also has anti-inflammatory properties, and leafy vegetables contain a high percentage of sulfur that can help reduce skin redness and scaling .
= broccoli : Broccoli is rich in vitamins, minerals and antioxidants that help keep your skin healthy, so eat broccoli on your own. Steam.
berries: Berries contain powerful antioxidants that help fight free radicals, which can cause wrinkles and fine lines on the skin.
Fourth: Prevention of colds Aab : It is necessary to eat some foods to defeat depression, especially in autumn and winter. Mood disorders have become widespread, under the stress of life, and experts expect that they will become more prevalent in the future. Mood disorder is a health problem that primarily affects the emotional state of a person, who suffers from excessive happiness or extreme sadness or both. These disorders may cause changes in behavior, and affect a person’s ability to perform routine activities, such as work or study . It is advised to exercise Exercising and maintaining an active life in general with adequate rest time . A healthy balanced diet that contains a high percentage of fruits and vegetables relieves any constipation. Some foods contain vitamins, minerals and nutrients that have properties that help improve the performance of the nervous system, and prevent and treat some disorders, the most important of which are:
= Cocoa : helps It fights depression thanks to its content of phenethylamine and tryptophan. These substances improve mood and increase serotonin, a neurotransmitter that causes feelings of happiness. We should not confuse cocoa with chocolate, which is rich in sugars and unhealthy fats.
Citrus fruits have antidepressant properties. The use of lemon, orange, mandarin, or grapefruit essential oils causes a feeling of happiness. The orange is one of the best fruits to increase vitality and optimism.
= Leafy greens
: Rich in magnesium, an essential mineral for balancing the nervous system and fighting disorders such as depression and anxiety. To take advantage of its properties, the leaves must be eaten raw, in salads or juices..
= avocado: contain e This fruit contains a full range of nutrients, which is the best option for treating any disorder, including depression. Although it is rich in fat, it contains a lot of protein and fiber.
= walnut: Walnuts are excellent for improving mood thanks to their high content of vitamins and minerals, such as magnesium and essential fatty acids, and a handful of walnuts a day is enough to keep the nervous system in balance. )
= flaxseed: They can be eaten as an oil or as seeds, they are nutritious and rich in omega-3 essential fatty acids. This type of fat is essential for people who need emotional stability.
= Eggs: A very complete food that can be eaten every day. It is rich in vitamin B 12, which is also found in sardines and dairy products. Low levels of B vitamins, especially B 12, are associated with depression .
= black beans ): They are the basis of the diet and are excellent for fighting depression. It is rich in thiamine or vitamin B1, which provides energy for brain cells, enhances cognitive function and combats depression.
= Watercress : It slows down cognitive decline and naturally prevents depressive episodes.
= sunflower seeds It is rich in B vitamins such as thiamine. It can be eaten daily raw or roasted