1. Blueberries
Tufts University researchers’ suggest that of all the major organs studied, brains had the lowest level of antioxidant capacity. This means that the brain may be particularly vulnerable to free radical damage. Blueberries were found to have amongst the highest levels of antioxidant potency by USDA researchers.
2. Nuts
Harvard researcher Walter Willett reported that people who regularly eat nuts have a 30% to 50% lower risk of heart attack or heart disease. He reached this conclusion having reviewed large cohort studies including the Nurses Study and the Iowa Women’s Health Study.
3. Salmon
University of Chicago researcher, Michael Roizen, suggests that eating fish, such as salmon, once per week can halve the risk of heart attack. Omega 3 essential fatty acids that are plentiful in fish may also reduce the symptoms of depression according to studies by the National Institute of Mental Health.
4. Broccoli
Research suggests that consumption of five servings of vegetable per day may positively contribute to sustaining wellness
Broccoli is one of the most popular vegetables in the U.S. It is also a good source of calcium.
5. Bananas
University of Chicago researcher, Michael Roizen, suggests that increasing consumption of potassium may reduce the risk of stroke which is the major cause of cognitive aging or aging of the brain. One study showed people who ate low levels of potassium had 2.6 to 4.8 times the risk of stroke. 3 bananas per day will deliver 1400 mg of potassium. This, plus a balanced diet high in vegetables and fruit, can help get you to a 3000 mg that nutritionists suggest.
6. Frozen Yogurt
Frozen yogurt is a popular treat and can be a healthy substitute to ice cream. Research suggests that yogurt can be a good source of calcium with 400mg per serving. Three servings a day would deliver the RDA of 1,200 mg of calcium per day.
7. Olive Oil
Harvard’s Walter Willett discovered that consumption of trans fat causes 30,000 premature deaths per year. Trans fats are man made fats that are found in French fries, baked goods, and cooking oils such as Crisco. Switching to a heart healthy substitute, such as olive oil, makes sense as part of a healthy diet.
8. Brown Bread
Dr. Bob Arnot suggests that we avoid the insulin rush that may be caused by white four products such as donuts, bagels,
and white bread. Instead, focus on whole wheat bread, which is higher in fiber and causes less of a spike in your insulin level.
9. Spinach
Animal research at Tufts University suggests that spinach is excellent in maintaining brain function and slowing the aging process. Low levels of folic acid in the diet may contribute to high levels of homocysteine in the blood, which contributes to as many as 40,000 to 150,000 deaths per year. Low levels of folate may triple the risk of heart disease. A supplement of 400 mcg of folic acid per day is suggested, and a cup of cooked spinach delivers 262 mcg of folic acid.
10. Tomatoes
Dr. Snowden of the Sanders-Brown Aging Center at the University of Kentucky is Director of the famed Nun’s Study.
His research found that those with the lowest levels of lycopene in the blood had the highest level of cognitive decline and
were four times more likely to need assisted living as those with highest levels. Another study found that men who had the
highest levels of lycopene were least likely to suffer from prostrate cancer. Tomatoes are the best source of lycopene that is best absorbed when tomatoes are cooked and consumed with a little fat. 10 servings per week may be optimum.
Tufts University researchers’ suggest that of all the major organs studied, brains had the lowest level of antioxidant capacity. This means that the brain may be particularly vulnerable to free radical damage. Blueberries were found to have amongst the highest levels of antioxidant potency by USDA researchers.
2. Nuts
Harvard researcher Walter Willett reported that people who regularly eat nuts have a 30% to 50% lower risk of heart attack or heart disease. He reached this conclusion having reviewed large cohort studies including the Nurses Study and the Iowa Women’s Health Study.
3. Salmon
University of Chicago researcher, Michael Roizen, suggests that eating fish, such as salmon, once per week can halve the risk of heart attack. Omega 3 essential fatty acids that are plentiful in fish may also reduce the symptoms of depression according to studies by the National Institute of Mental Health.
4. Broccoli
Research suggests that consumption of five servings of vegetable per day may positively contribute to sustaining wellness
Broccoli is one of the most popular vegetables in the U.S. It is also a good source of calcium.
5. Bananas
University of Chicago researcher, Michael Roizen, suggests that increasing consumption of potassium may reduce the risk of stroke which is the major cause of cognitive aging or aging of the brain. One study showed people who ate low levels of potassium had 2.6 to 4.8 times the risk of stroke. 3 bananas per day will deliver 1400 mg of potassium. This, plus a balanced diet high in vegetables and fruit, can help get you to a 3000 mg that nutritionists suggest.
6. Frozen Yogurt
Frozen yogurt is a popular treat and can be a healthy substitute to ice cream. Research suggests that yogurt can be a good source of calcium with 400mg per serving. Three servings a day would deliver the RDA of 1,200 mg of calcium per day.
7. Olive Oil
Harvard’s Walter Willett discovered that consumption of trans fat causes 30,000 premature deaths per year. Trans fats are man made fats that are found in French fries, baked goods, and cooking oils such as Crisco. Switching to a heart healthy substitute, such as olive oil, makes sense as part of a healthy diet.
8. Brown Bread
Dr. Bob Arnot suggests that we avoid the insulin rush that may be caused by white four products such as donuts, bagels,
and white bread. Instead, focus on whole wheat bread, which is higher in fiber and causes less of a spike in your insulin level.
9. Spinach
Animal research at Tufts University suggests that spinach is excellent in maintaining brain function and slowing the aging process. Low levels of folic acid in the diet may contribute to high levels of homocysteine in the blood, which contributes to as many as 40,000 to 150,000 deaths per year. Low levels of folate may triple the risk of heart disease. A supplement of 400 mcg of folic acid per day is suggested, and a cup of cooked spinach delivers 262 mcg of folic acid.
10. Tomatoes
Dr. Snowden of the Sanders-Brown Aging Center at the University of Kentucky is Director of the famed Nun’s Study.
His research found that those with the lowest levels of lycopene in the blood had the highest level of cognitive decline and
were four times more likely to need assisted living as those with highest levels. Another study found that men who had the
highest levels of lycopene were least likely to suffer from prostrate cancer. Tomatoes are the best source of lycopene that is best absorbed when tomatoes are cooked and consumed with a little fat. 10 servings per week may be optimum.