7 healthy foods for your health

Some foods have developed a strong therapeutic reputation. Rightly or wrongly?

And if the content of our plate became our best health ally?

For the past ten years, all doctors have agreed on the essential role of food in preventing and fighting diseases, from cholesterol to hypertension to cancer.

Certain foods have thus carved a beautiful therapeutic reputation. Is it justified or usurped?

The point with Laurent Chevallier (1), a nutritionist and practitioner at the Montpellier University Hospital, Serge Rafal (2), a doctor specializing in alternative medicine, and Paule Latino-Martel, research director at INRA (National Institute for Agronomic Research ) And coordinator of the National Network for Cancer Research.

The garlic

Does it have a favorable effect on cardiovascular diseases, in particular by reducing the share of bad cholesterol? In 2009, a six-month study by Stanford University of 200 volunteers challenged this hypothesis.

In 2012, a compilation of studies conducted by researchers at Shandong University, one of the oldest Chinese universities, showed a modest profit.

Garlic is, in any case, an excellent condiment that avoids too much salting dishes. “A good reason to lend him virtues against hypertension,” says Laurent Chevallier.

Almonds, walnuts, and hazelnuts

These nuts are rich in polyunsaturated fatty acids, omega 3, vegetable proteins, fiber, vitamins, and minerals. According to a US study of nearly 120,000 people followed for thirty years, published in The New England Journal of Medicine in November 2013, consuming it weekly reduces mortality, with fruit variants.

It is therefore recommended to nibble one handle per day (about 30 grams). However, their caloric intake.

Broccoli

David Servan-Schreiber had made it one of the key foods of anticancer food. A justified virtue? “All fruits and vegetables are attractive,” replies Paule Latino-Martel. The important thing is to consume each day in sufficient quantity (5 servings, that is to say, 400 grams in all forms) and Varieties because they have different compositions that complement each other.

At the same level, the risk of cancer is higher when fruits and vegetable alternate. “Regarding broccoli (and crucifers in general), Laurent Chevallier believes that it is” a healthy food packed with vitamin K Solidifies the bones and helps fight osteoporosis .”

Olive oil

“The Cretan regime popularized olive oil in the 1980s, and it is not clear whether the benefit of this diet came from the fish, the feta, the sun or … the olive”, Recalls the doctor Serge Rafal.

For him, as for Laurent Chevallier, this oil remains a good fatty substance (family of mono-unsaturated fatty acids, omega 9), but both doctors prefer rape, leader vegetable foods containing omega 3 (polyunsaturated fatty acids), good cardiovascular protectors.

Pomegranate juice

Since its introduction by the oncologist David Khayat, the juice of pomegranate passes for “one of the most potent anticancer agents” (3). Studies have high antioxidant properties. Doctor Chevallier insists on his “protective qualities on the cardiovascular plane”, but warns against “the amount of sugar ingested by the glass”.

Fish

He is a plebiscite for his contribution to omega 3. “But the big problem of the fish, says Laurent Chevallier, is its degree of pollution (dioxins, PCB, mercury). The phenomenon of bioaccumulation is felt “. Hence the importance of privileging sardines in relation to tuna, for example, and the importance to be attached to its origin.

The Red wine

Its consumption had been advanced, in the 1990s, as one of the explanations of the “French paradox” (less cardiovascular diseases in the Hexagon than in other industrialized countries). An effect that would come from a powerful antioxidant, resveratrol, widely studied since without a consensus emerging on its role, alone in the matter.

Regarding its anti-cancer properties, Paule Latino-Martel refers to a study published in January 2014 in “The International Journal of Cancer” which estimates that, per glass of wine, alcohol is more than 100,000 times more potent for Promote carcinogenesis than is resveratrol to curb it. In other words, in the quantities to which it is brought by the wine, resveratrol can not exert a protective effect with regard to alcohol-related cancers.

 

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