Foods That Fight Common Aliments: Osteoporosis, Heart Disease and Migraine Headaches

(Last Updated On: January 29, 2019)

Eating fruits and vegetables is not only good for your waistline but also for your health. There are ‘superfoods’ which are rich in nutrients and at the same time they have disease fighting properties. Here is a list of foods that you should eat if you are suffering from one of these conditions: osteoporosis, heart disease and migraine headaches. But at the same time, you should eat these foods if you want to prevent these common chronic diseases.

Broccoli, Skim Milk and Yogurt to fight Osteoporosis

Broccolis are rich in Vitamin C, Vitamin K, potassium and calcium. It is known that people who do not intake the recommended daily dose of vitamin C and K have low bone density. That is why it is recommended to eat food rich in these vitamins and also potassium which is fighting metabolic acids. You are supposed to eat broccoli at least 3 times a week.

Skim milk is an obvious choice here since one glass contains 300 mg of calcium. This is a third of a daily recommended amount. You should include skim milk in your every day diet. You can have it in your oat meal instead of water, add it to your smoothie or you can have simply a glass of milk before you go to bed.

Yogurt is another rich source of calcium. If your body does not get enough calcium during the day it will start taking from the calcium which is stored in your bones. In this case yogurt is the best choice since it is rich in calcium and protein, two ingredients which are important for bone density. When you decide to include yogurt in your diet go for the non fat one.

Oatmeal, Sweet Potato and Wild Salmon for Heart Disease

Oatmeal is a rich source of fiber which helps in carrying out cholesterol compounds. The latest researches have shown that people who include oatmeal in their diet have 21 percent less chance to have heart attack. If you do not like the taste of your oatmeal and you feel it is blunt you can add berries or nuts to sweeten it.

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Sweet potatoes have more heart healthy fiber than the regular potatoes. Fibers combined with the high levels of potassium offset sodium`s negative effect on blood pressure. You can cook them in many different ways and you should have them at least in 2 meals per week.

Salmon is rich in omega – 3 fats that have many benefits on our body. They lower triglycerides, reduce inflammation and raise levels of good cholesterol in the body. Researchers have shown that people who eat foods rich in omega – 3 fats have lower risk of coronary heart disease. Try to include salmon at least twice a week in your diet.

Quinoa, Ground Flaxseed and Spinach for Migraine headaches

Quinoa provides 30 percent of daily recommended amount of magnesium. People who experience severe migraines also have magnesium deficiency so getting enough of this mineral is very helpful in preventing migraines. You can add quinoa in rice or pasta and you should consume it at least 3 times a week.

Ground flaxseeds are rich in omega 3 fats which reduce inflammation and the duration of headaches. You can add a tablespoon a day in your oatmeal or yogurt.

Spinach is rich in magnesium and riboflavin, a combination of minerals and vitamins that reduces the severity of migraines. You can add spinach to most of your meals or even to your vegetable smoothies.

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Author: Elena

Freelancer, blogger and a world citizen.

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