6 foods you should eat daily to prevent chronic diseases.. Get to know them

Including lean proteins, vegetables and nuts in the diet daily can help people maintain their health and prevent some chronic diseases, and health experts recommend eating certain foods to get the essential nutrients to maintain their health, and in the next lines we provide you with a list of healthy foods to eat daily. According to what was published by "medicalnewstoday".

lean protein 

Humans need protein for healthy growth and development and to maintain muscle mass. Eating protein at every meal can help balance blood sugar levels and avoid the spikes that can occur when eating carbohydrates alone. This approach can help maintain energy levels and focus.

The amount of protein a person needs depends on factors such as gender, age, and weight, and protein requirements vary according to the amount and type of activity they are doing.

Vegetables

Vegetables contain sulfur compounds called glucosinolates that regulate cell and gene pathways and may have anti-cancer and anti-inflammatory effects. The compounds may be useful in treating and preventing metabolic syndrome.

Here is a list of vegetables that you should eat every day:

broccoli

cabbage

radish

cauliflower

jerk

In addition to sulfur compounds, vegetables are a rich source of fiber and several essential vitamins and minerals.

Various colored vegetables

The Mediterranean diet is one of the healthiest ways to eat. Diets that focus on vegetables, such as vegetarian and Mediterranean diets, can help reduce the risk of chronic diseases such as cardiovascular disease and diabetes.

berries

Eating berries can help people achieve some of their daily nutritional goals. Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. Because these compounds act as antioxidants, they may help prevent cardiovascular disease and reduce the risk of some types of cancer.

nuts

Research suggests that eating nuts every day can be beneficial for health, and a 2019 study confirmed that people who ate 5 or more servings of nuts a week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who ate less than a serving. One of the nuts per month.

olive oil

Olive oil is an essential component of the Mediterranean diet. It is rich in polyphenols and these substances act as antioxidants, protecting the body from oxidative damage.

A 2018 study indicated that phenolic compounds in olive oil have anti-cancer and anti-inflammatory properties, and unrefined extra virgin olive oil contains the highest levels of beneficial polyphenols.