A diet rich in fruits, vegetables and grains can avert disease such as diabetes, strokes and obesiety, new research shows.
The traditional Mediterranean diet provides substantial protection against type 2 diabetes, according to a study published on British Medical Journal website.
The Mediterreanean diet is rich in olive oil, grains, fruits, nuts, vegetables, and fish, but low in meat, dairy products and alcohol. Current evidence suggests that such a diet has a protective role in cardiovascular disease, but little is known about its role on the risk of developing diabetes in healthy populations.
Yellows and Oranges: Fruits: oranges, grapefruit, peaches, cantaloupe, mangoes, pineapple. Veggies: squash, carrots and corn.
The Health Benefit: These fruits and veggies can help to boost your immune system and help to prevent eye disease. Incorporate them into your diet by tossing a few chunks of pineapple on some cottage cheese for a snack and try adding a side of corn to your dinner menu.
Reds Fruits: watermelon, strawberries, raspberries, cherries. Veggies: tomatoes, radishes
The Health Benefit: These summertime favorites can help to prevent Alzheimer’s disease, as well as improve blood flow to the heart. Try any of these summer fruits for an afternoon snack. For dinner, try spicing up your salad with a handful of radishes.
Whites: Fruits: pears, bananas. Veggies: mushrooms, cauliflower, onions, garlic
The Health Benefits: These fruits and veggies can actually lower LDL cholesterol and reduce the risk of heart disease. Slice up a banana and toss it into your morning cereal. For dinner, experiment with a stir-fry packed with mushrooms, onions and garlic.
Greens: Fruits: kiwi, honeydew. Veggies: spinach, broccoli, romaine lettuce, cabbage
The Health Benefit: Not only do green fruits and veggies help to protect bones, but they also look after your teeth and eyesight as well. Slice up a honeydew for an afternoon snack and remember to incorporate any of these veggies into your daily salad.
Blues and Purples: Fruits: blueberries, blackberries, purple grapes, plums. Veggies: eggplant
The Health Benefit: These tasty treats help to keep the memory sharp, while also reducing the risk of many types of cancer. Any of these fruits make a great snack, and eggplant can be incorporated into a number of delicious meals, including eggplant parmesan.