Part 2 Boosting our Immune System

If you have trouble getting all the nutrients and health benefits from the garden basket look at supplement.

Hat Tip: Health The Guardian Health Page

Bad diets killing more people globally than tobacco, study finds..

Unhealthy diets are responsible for 11m preventable deaths globally per year, more even than smoking tobacco, according to a major study.

But the biggest problem is not the junk we eat but the nutritious food we don’t eat, say researchers, calling for a global shift in policy to promote vegetables, fruit, nuts and legumes.

While sugar and trans-fats are harmful, more deaths are caused by the absence of healthy foods in our diet, the study found.

The research is part of the Global Burden of Disease study by the Institute of Health Metrics and Evaluation (IHME) in Seattle, published in the Lancet Medical.

Heart attacks and strokes are the main diet-related causes of death, followed by cancers and type 2 diabetes, say researchers.

The study found that eating and drinking better could prevent one in five deaths around the world. Although diets vary from one country to another, eating too few fruits and vegetables and too much sodium (salt) accounted for half of all deaths. Rather than trying to persuade people to cut down on sugar, salt and fat, which has been “the main focus of of diet policy debate in the past two decades”, it would be better to promote healthy options.


Good healthy food choices.

Mediterranean

There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods.

The diets examined by most studies is high in healthy plant foods and relatively low in animal foods.However, eating fish and seafood is recommended at least twice a week.The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.

You should base your diet on these healthy, unprocessed Mediterranean foods:

Examples:

  • Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

  • Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.

  • Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.

  • Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.

  • Tubers: Potatoes, sweet potatoes, turnips, yams, etc.

  • Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.

  • Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.

  • Poultry: Chicken, duck, turkey, etc.

  • Eggs: Chicken, quail and duck eggs.

  • Dairy: Cheese, yogurt, Greek yogurt, etc.

  • Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

  • Healthy Fats: Extra virgin olive oil


Next blog a look at Extra Virgin Olive oils

Tommys Blog.




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