Paul Drago MD states that eating a well-balanced diet is highly essential for maintaining good health and preventing serious and chronic diseases. Vegetables and fish are two food groups that are particularly beneficial for our overall health and well-being.
Other than that, both foods are rich in essential nutrients and have been associated with a range of health benefits when consumed on a regular basis. For that, Dr Paul Drago will discuss further the power of eating fish and vegetables for achieving better health.
What Makes Vegetables Healthy To Eat?
- Rich Source of Vitamins: Vegetables are a vital source of vitamins, minerals, fiber, and antioxidants, which are all essential for optimal health. Eating a variety of colorful vegetables can help boost the immune system, reduce the risk of chronic diseases, and promote healthy digestion.
- Low in Calories, High in Fiber: Vegetables are low in calories and high in fiber, making them an ideal food for weight management. They also contain essential vitamins and minerals, including vitamin A, vitamin C, potassium, and magnesium, which are important for maintaining healthy bones, skin, and hair.
- High Antioxidant Content: One of the key benefits of vegetables is their high antioxidant content. Antioxidants are compounds that protect cells from damage caused by free radicals, which are unstable molecules that can cause oxidative stress and lead to chronic diseases like cancer, diabetes, and heart disease. Vegetables like broccoli, spinach, and kale are particularly rich in antioxidants like vitamin C, beta-carotene, and flavonoids, which can help reduce inflammation, boost the immune system, and prevent chronic diseases.
Why You Should Always Add Fish To Your Diet
- Lowers Risk of Heart Disease: Dr Paul Drago explains that fish is packed with essential nutrients, particularly omega-3 fatty acids, which are important for brain health, heart health, and reducing inflammation throughout the body. Eating fish regularly has been linked to a lower risk of heart disease, stroke, and depression.
- Contain a Wide Range of Vitamins: Fish is a great source of nutrients, including vitamins, minerals, and fiber, as well as low in calories, making them perfect for one’s weight management. Eating various types of fish also helps to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Needed For Maintaining Good Health: Fish can contain a wide range of essential vitamins and minerals important for maintaining good health. For example, certain fish species are rich in vitamin K, which helps to strengthen bones and prevent osteoporosis. Vitamin C, which is found in some fish types, is highly important for maintaining a healthy immune system and preventing infections.
- Contains Omega Fatty Acids: Omega-3 fatty acids are a type of polyunsaturated fat that is found in oily fish like salmon, mackerel, and sardines. These fatty acids have been shown to have a range of health benefits, including reducing inflammation, improving brain function, and reducing the risk of heart disease. Omega-3s are also important for maintaining healthy vision, skin, and hair.
- Good Source of Vitamin D: In addition to omega-3s, fish is also a good source of vitamin D. Vitamin D is a nutrient that is essential for bone health, as it helps the body absorb calcium from the diet. It also plays a role in immune system function and has been linked to a lower risk of certain cancers, including breast and colon cancer.
- Good Source of Protein: And lastly, fish is also a good source of protein, which is important for building and repairing tissues in the body. Protein also helps to keep you feeling full for longer periods of time, which can also help in achieving successful weight management.
Qualities of Good Vegetables for Better Health
- Low in Sodium: Good vegetables should be low in sodium, which is essential for maintaining healthy blood pressure levels. Vegetables like broccoli, carrots, cauliflower, and bell peppers are excellent choices for individuals looking to reduce their sodium intake.
- Versatile: Good vegetables should be versatile and easy to incorporate into different dishes. Vegetables like onions, garlic, and ginger add flavor to dishes, while peppers, mushrooms, and zucchini can be used in various recipes.
Qualities of Good Fish for Better Health
- High in Omega-3 Fatty Acids: Good fish should be high in omega-3 fatty acids, which are essential for maintaining heart health, reducing inflammation, and improving brain function. Examples of oily fish that are rich in omega-3s include salmon, mackerel, sardines, and trout.
- Low in Mercury: Good fish should be low in mercury, which is a toxic heavy metal that can accumulate in the body and cause various health problems. Fish like tilapia, catfish, and shrimp are low in mercury and safe to consume.
- Sustainable: Good fish should be sustainably sourced, meaning they are caught or farmed in a way that does not harm the environment or deplete fish populations. Examples of sustainably sourced fish include wild-caught Alaskan salmon, farmed rainbow trout, and Atlantic mackerel.
What To Consider When Choosing Vegetables And Fish To Eat
Some fish can be high in mercury, states Paul Drago MD, which can be harmful to the nervous system, particularly in pregnant women and young children. It is recommended to choose fish that are low in mercury, such as salmon, trout, and sardines.
When it comes to vegetables, it is important to eat a variety of different colors and types to ensure that you are getting a range of nutrients. Dark leafy greens like spinach and kale are particularly rich in nutrients, as are colorful vegetables like carrots, bell peppers, and tomatoes. Steaming or sautéing vegetables is a healthy way to prepare them, as it preserves their nutrients while also adding flavor.
Start Eating More Vegetables And Fish Now!
In conclusion, incorporating vegetables and fish into your diet regularly can have a range of health benefits. Both food groups are rich in essential nutrients like vitamins, minerals, and antioxidants, and have been associated with a lower risk of chronic diseases like heart disease, diabetes, and cancer.
When choosing fish and vegetables, it is important to opt for low-mercury fish and a variety of colorful vegetables to ensure that you are getting a range of nutrients. By making these foods a regular part of your diet, you can improve your overall health and well-being.