Disease Prevention Through Your Diet – Is It Possible?

I do want to stress that the following information is not meant to cure, treat or diagnose disease. What it is meant to do is bring to light some knowledge and experience. And, that is on how important diet is to our overall health. And, that eating the right foods, can support us in disease prevention, and healing from the inside out. I did want to mention this first. Because, I never want to diminish how difficult chronic diseases can be to live with everyday. I have watched many people around me struggle with chronic pain, endless doctor trips, and being overall not themselves. Too many people truthfully. 

And, in case you don’t know my story on how Ki’s Kitchen came about – let’s start there.

I was inspired by my loved ones to reach out to people who have Cancer, Multiple Sclerosis, Diabetes and other debilitating illnesses. I learned to prepare food for people who need to consume a certain diet. This is in order to stave off their symptoms and/or help fight their illness, but have neither the physical strength, capability nor time to cook for themselves.

This began with cooking for people close to me, and grew into a vision much larger. One that I knew could change the lives of so many people. And, that remains the mission of Ki’s Kitchen today.

Eating to Heal – Disease Prevention

Eating healthy and whole foods helps you avoid nutritional deficiencies and their related risks. Preserving your iron and B-vitamin levels maintains a strong blood count. Adequate calcium guards against osteoporosis, and limiting salt (see our post on that here) in your diet helps to keep blood pressure normal.

All of the aspects of health supported by good nutrition increase your ability to fend off disease, including the three leading causes of death; heart disease, cancer and stroke.

Vegetables and fruits are an important part of a disease prevention, and variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. And, knowing which ones are best suited for our goals and our bodies is also key. For example, certain fruits especially are higher in natural sugars – so which ones we choose, and when we choose to eat them, matters. 

A diet rich in fruits and vegetables can;

• lower blood pressure
• reduce risk of heart disease and stroke
• prevent some types of cancer
• lower risk of eye and digestive problems
• have a positive effect upon blood sugar which can help keep your appetite in check

Eating a variety of types and colours of produce is ideal, in order to give your body the mix of nutrients it needs.

(and besides, it will have your plate looking lovely!) 

Try dark leafy greens; brightly colored red, yellow and orange fruits and vegetables

Digestive Health

Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent conditions like, diverticulosis. 

Vision Health

Disease prevention eating, can also keep your eyes healthy, and may help prevent two common aging-related eye diseases—cataracts and macular degeneration—which afflict millions of Americans over age 65.

Lutein and zeaxanthin, in particular, seem protective against cataracts.

Diabetes – Type 2

Some research looks specifically at whether individual fruits are associated with risk of Type 2 diabetes. While there isn’t an abundance of research into this area yet, preliminary results are compelling. Knowing which ones to add, or stay away from is KEY! 

Non-starchy vegetables: Non-green, non-starchy vegetables like mushrooms, onions, garlic, eggplant, peppers, etc. are essential components of diabetes prevention. These foods have almost nonexistent effects on blood glucose and are packed with fiber and phytochemicals.

Cardiovascular Health

There is evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. 

• The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease – according to a study completed at Harvard Medical. Compared with people in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke.

• Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions in disease prevention. 

Thank you so much as always for reading! I felt it necessary to touch back on the basics, and where my passion of cooking for disease prevention (and management) started. If there are any questions I can answer – or help you through, please do not hesitate to connect with me personally.

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Thank you so much for visiting! I hope you have found some valuable information, if so, I’d love to hear about it! Please feel free to share this post with anyone who might benefit, and comments are always welcomed and appreciated. 

I look forward to connecting with you next time!

And be sure to check out why you should order your family’s next meal courtesy of Ki’s Kitchen  

From our kitchen to yours,

Love + Peace

Kiran