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How does healthy eating prevent diseases? (Ailments directory)



This condition occurs when there is a decrease in the amount of oxygen-carrying hemoglobin in our red blood cells. The first sign is usually weakness or exhaustion.

Symptoms include feeling tired all the time, pale skin, breathlessness and pale inner lower eyelids. The likeliest cause is lack of iron or vitamin B12. Young women, in particular, are at risk, especially if they have heavy periods and eat little or no meat, as the body absorbs iron more easily from meat or fish than from any other source.

Foods rich in vitamin C help the body to absorb iron. If the exhaustion continues, see your doctor.

Foods to eat

Apple, pineapple, papaya, strawberry, plum, apricot, asparagus, globe artichoke, beetroot, sweet potato, broccoli, spinach, cabbage, fennel, alfalfa, watercress, seaweed, lamb, beef, turkey, bio-yogurt, milk, egg, salmon, oyster, flaxseed, quinoa, millet, rye, chickpea, lentil, chilli, cayenne pepper, turmeric, cider vinegar.


Osteoarthritis is caused by wear and tear on the joints, so most people have at least a few twinges by the time they reach their 50s. It may also happen earlier at the site of an injury.

The degenerative disease rheumatoid arthritis is much less common but often starts in younger people. They’re different conditions, but both may respond to the anti­ inflammatory effects of foods rich in omega-3, especially oily fish (though oily fish is not recommended for anyone with the form of arthritis called gout). Calcium, iron and vitamin D have shown some good effects on arthritis.

A diet rich in fruit and vegetables provides many other phytonutrients that are believed to be helpful.

Foods to eat

Pineapple, papaya, cherry, raspberry, pomegranate, olive and olive oil, beetroot, Broccoli, cabbage, onion, celery, squash, aubergine, mushroom, seaweed, salmon, walnut, sesame seed and oil, oats, parsley, turmeric, ginger, cider vinegar.


Asthma sufferers experience inflamed air passages of the lungs. This can cause extra-sensitivity to “triggers” or allergens, including milk, wheat, nuts, and fish, which may be best avoided.

Foods rich in vitamin C have long been known to fight asthma and other chest diseases. Other nutrients are now known to help in different ways: magnesium, for example, helps to prevent the breath-restricting spasms of an asthma attack.

Foods to eat

Orange, kiwi fruit, papaya, raspberry, olive and olive oil, carrot, sweet potato, broccoli, kale, onion, pepper, squash, mushroom, fennel, seaweed, salmon, walnut, flaxseed, peppermint, rosemary, garlic, cayenne pepper, green tea.


Healthy eating could prevent up to a third of all cancers, according to the World Health Organization.

There are a huge number of naturally occurring phytonutrients shown to reduce cancer risk. Fruits and vegetables of every kind offer slightly different beneficial compounds.

Foods to eat

Lemon, orange, grapefruit, apple, pear, grape, blueberry, cherry, cranberry, strawberry, raspberry, prune, pomegranate, Cantaloupe melon, tomato, olive and olive oil, asparagus, globe artichoke, beetroot, carrot, potato, sweet potato, yam, broccoli, kale, spinach, Brussels sprout, cabbage, cauliflower, onion, celery, pepper, squash, aubergine, mushroom, fennel, lettuce, cucumber, alfalfa, watercress, seaweed, beef, turkey, bio-yogurt, salmon, prawn, walnut, almond, Brazil nut, flaxseed, oats, brown rice, rye, chickpea, garlic, turmeric, ginger, green tea.


Flu is a viral infection with extreme cold-like symptoms. Avoiding dairy products and eating fruits and vegetables can help to fight both types of viruses. Use foods and herbs that help to boost immunity.

Foods to eat

Lemon, orange, grapefruit, blueberry, cranberry, raspberry, pomegranate, tomato, carrot, potato, sweet potato, broccoli, onion, pepper, mushroom, lettuce, watercress, seaweed, prawn, oats, sage, peppermint, rosemary, garlic, chili, ginger, cinnamon, honey.


If you have a cough or bronchitis – an infection of the bronchial tube lining – it is best to avoid dairy products, which are mucus-creating.

Foods to eat

Lemon, orange, apricot, carrot, sweet potato, onion, watercress, flaxseed, sunflower seed and oil, aduki bean, sage, rosemary, garlic, chili, ginger, honey.


Urinary tract infections, such as cystitis, cause pain and difficulty in passing urine. They must always be treated promptly, as they can spread fast and affect the kidneys. Vitamin C combats infection, and some foods discourage bacteria from sticking to the bladder wall.

These foods are a back-up to medical treatment, and they reduce the risk of recurrence.

Foods to eat

Blueberry, cherry, cranberry, raspberry, asparagus, Brussels sprout, celery, fennel, alfalfa, bio-yogurt, sesame seed and oil, barley, quinoa, aduki bean, chickpea, garlic,


Characterized by tearfulness, anxiety and feelings of hopelessness, mild depression is a condition experienced by one in four people at some stage in their lives.

Cutting out alcohol, cigarettes and sugary foods, and eating those high in omega-3 fatty acids and B-vitamins is thought to help. Exercise is also known to increase the feel-good factor.

The body converts nutrients into message-carrying chemicals that have a direct effect on our emotions. Cheer yourself up with foods rich in tryptophan, selenium, B-vitamins and protein.

Foods to eat

Banana, raspberry, apricot, avocado, sweet potato, spinach, seaweed, milk, egg, tuna, salmon, oyster, walnut, almond, Brazil nut, flaxseed, sunflower seed and oil, oats, quinoa, brown rice, buckwheat,


Diabetes is a disease in which the body either fails to produce enough insulin or doesn’t respond properly to the insulin produced.

Foods that release glucose slowly into the bloodstream helps to keep diabetes under control, and may also reduce the risk of developing this condition.

Avoid processed foods and, although dried fruit and juices are healthy foods, limit these as they are rich in sugars.

Foods to eat

Orange, grapefruit, apple, blueberry, avocado, globe artichoke, carrot, sweet potato, yam, mushroom, seaweed, turkey, walnut, almond, barley, oats, quinoa, brown rice, buckwheat, millet, chickpea, lentil, garlic, cinnamon, green tea, tofu.


The key to keeping the digestive system in good shape is to eat plenty of fiber-rich foods and drink lots of water.

If you suffer from indigestion discomfort, or a burning feeling in the esophagus try to reduce your intake of acid-forming foods, such as cheese and red meat and eat more foods containing digestive enzymes and fiber.

Foods to eat

Grapefruit, banana, grape, papaya, globe artichoke, carrot, Brussels sprout, fennel, watercress, bio-yogurt, almond, coconut and coconut oil, wheat and wheat germ, barley, brown rice, buckwheat, millet, chickpea, peppermint, garlic, cayenne pepper, ginger, cinnamon, chamomile, cider vinegar.


Eczema describes a group of inflammatory skin conditions that make the skin itchy, irritated and red, sometimes with blisters.

There are a number of causes, ranging from household cleaning products to certain foods to stress. In order to manage the condition, it is important to identify and avoid many common allergens.

A diet rich in essential fatty acids, vitamin A and zinc can help.

Foods to eat

Papaya, avocado, tomato, olive and olive oil, carrot, cucumber, seaweed, salmon, walnut, pine nut, flaxseed, sunflower seed and oil, pumpkin seed, oats, quinoa, rosemary, cayenne pepper, turmeric, chamomile.


If you want to keep your eyes shiny and bright, remember the old adage about eating your carrots or, in fact, any brightly-colored fruit and vegetables.

Studies suggest that the antioxidants they contain – including vitamins A, C, and E, and lutein benefit the eyes by helping the lenses to adjust to changes in light; maintaining the macula (the part of the eye that enables clear vision); and keeping the eyes moist.

Foods to eat

kiwi fruit, blueberry, cherry, apricot, pomegranate, asparagus, beetroot, carrot, broccoli, kale, spinach, pepper, watercress, seaweed, lamb, bio-yogurt, egg, sesame seed and oil, pumpkin seed, barley.


If you’re getting seven to eight hours’ sleep a night but feel exhausted most of the time, you may not be eating all the many nutrients you need, including protein, B-vitamins and an array of minerals.

This often happens when you’re busy, too, and living on fast food.

Unexplained fatigue can be a sign of something more serious, such as Post-viral Fatigue, so if cutting down on stress, working sensible hours and eating well doesn’t help, seek medical advice.

Foods to eat

Orange, banana, raspberry, prune, avocado, asparagus, globe artichoke, potato, sweet potato, yam, spinach, celery, squash, mushroom, cucumber, lamb, beef, tuna, sardine, oyster, almond, cashew nut, Brazil nut, coconut and coconut oil, sunflower seed and oil, pumpkin seed, barley, oats, quinoa, brown rice, millet, soya bean, kidney bean, chickpea, lentil, rosemary, honey.


These can be triggered by many different stimuli, from fatigue to expansion of blood vessels in the head. They may be prevented, or relieved, by foods rich in omega-3 fats, vitamin B2, magnesium or calcium.

Some migraines can be triggered by eating preserved meat, strong cheeses, pickles, fatty foods, coffee or the artificial sweetener aspartame.

Foods to eat

Seaweed, milk, rye, chickpea, peppermint, rosemary, cayenne pepper,


One of the main causes of heart disease is the blockage of arteries by cholesterol. Following an exercise regime and eating monounsaturated fats (found in olive oil, nuts, seeds and fish instead of saturated fats (found in animal products and processed foods) can make a dramatic difference to your heart health.

Healthy eating is proven to play a major role in preventing or alleviating heart disease.

All kinds of fruit and vegetables are especially valuable because of their flavonoids and fiber content, particularly when they are replacing high-fat foods or heavily processed items that are low in nutritional value.

Foods to eat

Grapefruit, apple, pear, grape, Kiwi fruit, papaya, blueberry, cherry, cranberry, raspberry, apricot, pomegranate, Cantaloupe melon, avocado, tomato, olive and olive oil, asparagus, globe artichoke, carrot, broccoli, spinach, cabbage, onion, celery, pepper, squash, aubergine, mushroom, fennel, watercress, seaweed, tuna. Salmon, sardine, oyster, walnut, almond, cashew nut, coconut and coconut oil, flaxseed, sesame seed and oil, sunflower seed and oil, pumpkin seed, barley, oats, quinoa, brown rice, buckwheat, millet, soya bean, chickpea, lentil, garlic, turmeric, ginger, green tea, tofu.


Hypertension, or high blood pressure, means that the heart has to work harder to pump blood around the body, and increases the risk of heart disease and strokes. You can bring it down through exercise, stress reduction and losing excess weight.

It also helps if you avoid high-fat and salt-laden dishes and opt instead for foods loaded with magnesium, vitamin C, essential fatty acids and fiber, such as fruit and vegetables.

Foods to eat

Orange, banana, apple, fig, grape, pomegranate, avocado, olive and olive oil, potato, broccoli, spinach, celery, mushroom, seaweed, salmon, flaxseed, sesame seed and oil, oats, buckwheat, lentil, parsley, garlic.


This distressing and sometimes painful condition can involve constipation, diarrhea, flatulence, nausea or all of these afflictions.

Bouts of irritable bowel syndrome may be triggered by stress or by certain foods, such as dairy products, gluten, spicy foods, or the artificial sweetener sorbitol Tea, coffee and alcohol can also have an irritating effect.

As irritable bowel syndrome sometimes develops from chronic constipation, it may be relieved by the same remedies: exercise every day, plenty of fluids, regular meals not too late in the evening and unhurried bowel movements. If flatulence is a problem, avoid eating a lot of pulses.

Foods to eat

Apple, pear, fig, raspberry, prune, asparagus, globe artichoke, fennel, cucumber, bio-yogurt, flaxseed, oats, brown rice, millet, peppermint, rosemary, ginger, chamomile,


Regular exercise can place a strain on the joints. For example, knee pain is a common running injury. It’s possible to protect joints from injury and wear and tear by maintaining the correct weight for your height and by alternating periods of heavy activity with periods of rest to avoid repetitive stress on your joints.

Research also shows that eating foods rich in essential fatty acids can help to protect the cartilage cells that facilitate joint movement.

Keep your joints supple by eating antioxidant-rich fruits and vegetables, along with nuts, seeds, and oily fish. Some spices, such as cayenne pepper, may be used topically to help to relieve aching joints.

Foods to eat

Apple, pineapple, cherry, avocado, olive oil and olive, fennel, salmon, oyster, walnut, flaxseed, sesame seed and oil, sunflower seed and oil, wheat and wheat germ, lentil, parsley, garlic, cayenne pepper, turmeric, ginger, chamomile, cider vinegar,


As we get older, our bodies start to make fewer of the chemicals our brain cells need to work, thus making it harder to recall information. Studies have shown that vitamin E, magnesium and other nutrients may help to counteract this and so prevent memory loss.

Researchers are also studying the possibility that foods rich in antioxidants, particularly Vitamins C and E and silica – might help to keep our brains active in later life.

Forgetfulness, inability to concentrate and “brain fog” can stem from many causes, often including stress and tiredness. Some nutrients are known to help keep your brain sharp at any age, including omega-3 oils and compounds in certain herbs.

These may also delay or prevent mental deterioration in later life.

Foods to eat

Fig, mango, blueberry, olive and olive oil, beetroot, kale, spinach, cabbage, pepper, watercress, seaweed, milk, egg, salmon, prawn, oyster, walnut, flaxseed, sunflower seed and oil, pumpkin seed, wheat and wheat germ, millet, kidney bean, parsley, sage, rosemary, cayenne pepper, turmeric, cinnamon, green tea,


Levels of the reproductive hormone estrogen can rise and fall sharply during the few years leading up to the menopause, and then decline steeply afterward. This sometimes causes disruptive symptoms, which can be alleviated through healthy eating.

Phytoestrogens help to replace some of the missing oestrogen. Foods rich in vitamin E can reduce the severity of hot flushes and prevent night sweats causing insomnia. Depression, fatigue and memory loss may also occur during this time.

Foods to eat

Olive and olive oil, alfalfa, seaweed, flaxseed, sunflower seed and oil, brown rice, rye, soya bean, sage, tofu,


Osteoporosis causes bones to become weak and brittle so that you are more prone to fractures and breaks.

Eating foods rich in calcium, as well as phosphorus and magnesium, can help to prevent the disease.

Making sure you spend plenty of time outside also helps, as the sun triggers the production of vitamin D in the body, which helps to turn the calcium you eat into the bone.

Building strong bones before you reach your 30s reduces the risk that you’ll suffer from this condition in later life. Weight-bearing exercise is another vital way in which to protect bone health for the future.

Dairy foods and oily fish also provide vitamin D. Vitamin K and several other minerals are also important. All of these can also delay the progression of osteoporosis if you already have it.

Foods to eat

Fig, pineapple, cherry, olive and olive oil, broccoli, kale, spinach, onion, lettuce, cucumber, watercress, seaweed, beef, chicken, bio-yogurt, milk, sardine, prawn, oyster, cashew nut, flaxseed, sesame seed and oil, pumpkin seed, oats, quinoa, millet, rye, soya bean, parsley, cayenne pepper, ginger, tofu,


Although the specific cause of post-viral fatigue is still unknown, it often follows on from a viral illness and is more likely to occur in athletes who over-train.

This chronic condition is characterized by low energy levels, fatigue and poor concentration. Eating plenty of immunity-boosting fruit and vegetables can help to alleviate the symptoms.

Foods to eat

Grape, cherry, apricot, beetroot, carrot, pepper, peppermint, garlic,


If you feel depressed or irritable during a couple of days before a period, but fine once it starts, you probably suffer from premenstrual syndrome.

Although you may be tempted to reach for sugary or fatty comfort foods, these can make the symptoms worse. However, foods rich in vitamins B6, D, and E, and magnesium and calcium can help a lot.

Foods to eat

Banana, sweet potato, seaweed, chicken, milk, oyster, flaxseed, millet, rosemary, turmeric, chamomile,


These painful patches of damage to the stomach wall are now acknowledged to be caused by the bacterium Helicobacter pylori, and can often be cured by antibiotics.

Stomach ulcers can be exacerbated by stress or erratic eating habits. Some powerful antibacterial foods can reduce the risk of developing them.

Foods to eat

Orange, banana, broccoli, bio-yogurt, garlic, chili,


The effects of stress release the hormone adrenaline in the body, as well as the potentially more harmful cortisol. In excessive amounts, this can be detrimental to health.

Symptoms range from anxiety and headaches to exhaustion and other more severe complications.

Eating the right foods can calm anxiety and irritation just as they can lift depression. Pulses, for example, contain plenty of potassium for calmness and magnesium to promote relaxation.

Foods to eat

Banana, apricot, avocado, asparagus, seaweed, duck, Brazil nut, flaxseed, sunflower seed and oil, barley, brown rice, soya bean, aduki bean, kidney bean, green tea, chamomile.

Eat Natural Foods And Stay Healthy!