By Debbie Zietlow, Integrative Nutrition Health Coach
What do heart disease, stroke, type 2 diabetes and certain types of cancer have in common? They are all leading causes of preventable, premature death. Yes, you read that right – preventable! Also referred to as lifestyle diseases, your risk of developing them can be increased, decreased or even prevented by the quality of your diet, activity level, ability to manage stress, depth of social connections and overall contentment with life. The good news is it’s never too late to adopt better habits to enhance your health! Read on to learn how to adopt a health-enhancing diet.
Start by adding six groups of immune-boosting, disease-fighting foods into your diet today. It’s super easy to remember them with this simple acronym – G-BOMBS. Coined by highly respected nutritional expert and leading author Joel Fuhrman, MD, it stands for greens, beans, onions, mushrooms, berries and seeds. Packed with powerful nutrients, these six key food groups help to prevent chronic disease and promote health and longevity. Simply start adding these foods to your diet gradually over time until they naturally become a significant portion of your everyday diet. Let’s explore the benefits of each G-BOMBS food group.
G-BOMBS – G is for Greens
Leafy greens are the most nutrient-dense of all foods. They contain substances that protect blood vessels and reduce the risk of diabetes. Cruciferous vegetables such as kale, cabbage and broccoli, have powerful anti-cancer compounds.
G-BOMBS – B is for Beans
Black beans, lentils, peas and other legumes are absolute powerhouses of nutrition and the most nutrient-dense carbohydrate source! Beans act as effective anti-diabetes and weight-loss foods and provide significant protection against many types of cancer.
G-BOMBS – O is for Onions
The Allium family of vegetables includes onions, leeks, garlic, chives, shallots and scallions. They have benefits for the cardiovascular and immune systems, as well as anti-diabetic effects. Onions also slow tumor development and induce cell death in colon cancer cells.
G-BOMBS – M is for Mushrooms
Consuming mushrooms regularly is associated with decreased risk of breast, stomach and colorectal cancers. Make sure to eat only cooked mushrooms to avoid toxins.
G-BOMBS – B is for Berries
Blueberries, strawberries and blackberries are true superfoods! Their plentiful antioxidant content has both cardio-protective and anti-cancer effects.
G-BOMBS – S is for Seeds
Seeds and nuts contain healthy fats and are rich in a spectrum of micronutrients. Flaxseeds and sesame seeds contain lignans, which have anti-cancer effects.
For more information on how to incorporate Dr. Fuhrman’s healthy diet approach, visit https://www.drfuhrman.com/get-started/quick-start , read his life-changing book “Eat to Live”, and check out his many enlightening talks on YouTube.
Best of health to you!
