As far as Joel Fuhrman, MD, is concerned, preventing common diseases like cancer, heart disease, and diabetes "is as simple as regular trips to the farmers' market," writes Well+Good. He believes that while protein, carbohydrates, and fat are all essential parts of a healthy diet, our culture tends to prioritize the latter two. Because of this, Americans are "missing out on disease-fighting micronutrients like vitamins, minerals, and antioxidants." This is problematic because, in his clinical opinion, "Your healthy life expectancy is proportional to the micronutrient-per-calorie density of your diet," he explains.
According to Fuhrman, centering your diet around the following three nutrient-rich foods will ensure a healthy balance (and ward off diseases):
Beans: These slow-to-digest carbs are filled with fiber, and actually have a stabilizing effect on your blood sugar. What's more, multiple studies have linked beans to a decreased risk of cancer, especially colon cancer.
Onions: Believe it or not, the unassuming onion could be considered a superfood. "They have super high concentrations of superstar flavonoid antioxidants … [which are] inflammation-fighters that also lower the risk of colon and other cancers." They also battle carcinogens and suppress the grown of cancer cells.
Mushrooms: Portobello, shiitake, reishi, and more all contain inflammation-fighting nutrients that prevent DNA damage. "They also contain aromatase inhibitors, [which] block the production of estrogen in the body, leading to significant reductions in breast cancer risk."