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The best diet suggestions to Healthy Life and Longevity

March 22, 2018

The diet contains 80% of vegetables, fruits, and beverage, and 10% of white meat and 10% others

Source
By Kyle J. Norton, Master of Nutrients

Intakes of vegetables, and fruits and vegetables combined, but not fruits alone, significantly reduce risk of NHL.
(https://www.ncbi.nlm.nih.gov/pubmed/23238796)

Vegetables suggestion

Green leafy vegetables such as spinach and Swiss chard, green leaf lecture and cruciferous vegetables, bell pepper of all colors, whole grain, celery, tomato, onion
(https://www.ncbi.nlm.nih.gov/pubmed/19423521)

  1. A higher intake of green leafy vegetables and cruciferous vegetables is associated with a lower risk of NHL overall, particularly follicular lymphoma and DLBCL.
    (https://www.ncbi.nlm.nih.gov/pubmed/21695384)
  2. High vegetable and fruit intake may reduce the risk of non-Hodgkin lymphoma (NHL) as vegetables and fruit are rich in antioxidants to target the immune system and lymphoma.
    (https://www.ncbi.nlm.nih.gov/pubmed/19423521)
  3. The risk of diffuse large B-cell lymphomas (DLBCL) tended to be lower in participants with a high intake of total vegetables (HR=0.49, 95% CI 0.23-1.02).
    (https://www.ncbi.nlm.nih.gov/pubmed/17443415)

Fruits suggestions

  1. Avocado (check the health benefits)
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-fruits-avocado.html)
  2. Blue or black berry
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-fruits-blueberries.html)
  3. Strawberries
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-aarden-strawberries.html)
  4. Orange
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-fruits-oranges-citrus.html)
  5. Pineapple
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-fruits-pineapple-ananas.html)
  6. Apricot
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-fruits-apricot-prunus.html)
  7. Apple
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-fruits-apple-malus.html)

Beverages suggestion

  1. Black Tea, Tea saponin can markedly inhibit the proliferation and invasiveness of T-lymphoma (EL4) cells, possibly due to TNF-α- and NF-κB-mediated regulation of MAPK signaling pathway.
    (https://www.ncbi.nlm.nih.gov/pubmed/24754510)(https://www.ncbi.nlm.nih.gov/pubmed/10942245)
  2. Coffee with dairy only
    A minor influence of coffee on the frequency of apoptotic cells induced by the test compounds, rendering an increase in sensitivity for apoptosis as a reason for the reduced genomic damage an unlikely or at least incomplete explanation.
    https://www.ncbi.nlm.nih.gov/pubmed/15242187)
  3. Water

White meats suggestion

  1. Turkey
    For a source of CLAs are the only natural fatty acids accepted by the National Academy of Sciences of USA as exhibiting consistent antitumor properties
    (https://www.ncbi.nlm.nih.gov/pubmed/14498991) and tryptophan for better sleep (http://www.ncbi.nlm.nih.gov/pubmed/3090582)
  2. Chicken breast
    Source of nutrient 14% of total dietary energy, 37% of protein, 13% to 32% of selected B vitamins and iron, 20% of fat, and 34% of cholesterol)
    (https://www.ncbi.nlm.nih.gov/pubmed/1552132)
  3. Deep sea fish [with scales]
    With same source of nutrients with plenty of omega-3 fatty acids with a lot of health benefit
    (https://kylejnorton.blogspot.ca/2013/11/phytochemicals-in-foods-19-health.html)

10% Others

  1. Potatoes
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-potatoes-solanum.html)
  2. Yam
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-yams-dioscorea.html)
  3. Brown Rice
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-whole-grain-brown-rice-or.html)
  4. Whole Grain Cereal
    (https://www.ncbi.nlm.nih.gov/pubmed/27301975) and (https://www.ncbi.nlm.nih.gov/pubmed/26062574)
  5. Nuts and seeds
    Almonds (Prunus Dulcis)
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-nuts-seeds-almonds-prunus.html)
    Walnuts (Juglans)
    (https://kylejnorton.blogspot.ca/2013/11/healthy-foods-nuts-seeds-walnuts-juglans.html)

You can also substitute these, excepted nuts and seeds with whole grain breads.

Moderate exercise suggestion

Regular walking about 20-40 minutes daily at your own pace to improved blood circulation, digestive absorption and immune system.
(https://kylejnorton.blogspot.ca/p/blog-page_31.html)

Cooking methods

Steam and boiling vegetables over raw, boiling may reduce nutrients but does not cause problem to long term intakers.

Prefer steam or boiling in meat to reduced risk of harmful chemical and increased free radical induced risk of cancer and weakened immune expression.

Topical black pepper and virgin olive oil right after steam and boiling with a little salt for taste.

Other cooking methods may induce production of cancerous chemicals and free radical expression in domino’s effects(reduced antioxidant levels and promoted chronic diseases, including cancers.

No canned foods, please!
(Most of them contain some kinds of harmful chemicals for preservation)

Please make sure you talk to a dietitian before implementing. Hope you well and good luck.

LINK

From → Health, World Watch

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