Wednesday 24 August 2016
7 Anti-Aging Foods for Your Skin
Everyone wants smooth, radiant skin. What you eat can bring you closer to that goal. While there is no magic food that whisks the wrinkles away, the basics are simple. And chances are, you know them by heart:
- Go for items that are naturally jammed with nutrients, like fruits, veggies, whole grains, nuts, fish, and other types of lean protein.
- Change things up. Go for a variety of foods, so you get all the vitamins and minerals you need.
- Think beyond the plate. Sleep, exercise, and sunscreen still count, no matter what you eat.
"All of these things will help you look and feel younger," says dietitian Elisa Zied, author of Younger Next Week.
Ready to get specific about what to put on your grocery list? These seven foods are a great place to start.
1. Oats
"I recommend complex carbohydrates like oats because they're low-glycemic," says New York dermatologist Debra Jaliman, MD, author of Skin Rules.
By "low-glycemic," she means foods that don't spike your blood sugar like refined breads, rice, and pasta can. "High-glycemic foods are known to cause acne and wrinkles," Jaliman says.
Oats also have a natural plant chemical that helps prevent damage to skin cells and soothes skin irritation.
2. Oranges
These are loaded with water, so they hydrate your skin and your cells, Zied says. One large orange is an excellent source of vitamin C, which helps make collagen -- and that, in turn, helps keep your skin supple.
In general, vegetables and fruits are great for your skin. Go for lots of colors so you get a variety of nutrients.
3. Avocados
These are filled with a healthy type of fat, monounsaturated fat, which helps your skin stay hydrated, Zied says. That same healthy fat can also help you absorb some vitaminsand nutrients that your skin needs.
Try replacing high-fat salad dressings and mayo with avocado. "It gives you a lot of flavor and texture, and you don't need much to feel satisfied," Zied says.
Also try: olive oil, walnuts, macadamia nut oil.
4. Lean Beef
"Lean beef, such as top sirloin, is a great way to get high-quality protein," Zied says. Protein helps build collagen.
Have a 2- to 4-ounce serving just two to three times a week, she says. You can enjoy different kinds of lean protein on other days.
When you cook beef, flip it often. "Cooking it over super-high heat until it's crispy and charred creates chemicals that will undo all of the anti-aging properties of the beef," Zied says.
Also try: eggs, chicken, tofu, beans, fish.
5. Brussels Sprouts
These are a great source of the skin-friendly vitamins A and C, as well as folate.
Their vitamin C promotes collagen. And while you still need to use sun protection,vitamin A and folate may help prevent sun damage.
If you remember Brussels sprouts with dread because you had them boiled when you were a child, take heart: You can roast them with a drizzle of olive oil and find them much tastier.
Also try: kale, collard greens, broccoli, cauliflower.
6. Salmon
This fish is one of the best ways to get healthy omega-3 fats in your diet. Some studies have suggested that omega-3s, especially from fish, may keep skin cancer cells from growing and spreading.
Aim for at least two 3-ounce servings of fish each week. Enjoy it grilled with a whole-grain side dish like brown rice or barley salad.
Also try: flax and chia seeds, walnuts, mackerel, sardines, fortified milk, eggs.
7. Grapes
Resveratrol, which comes from the skin of grapes, counters inflammation, Jaliman says. "Many people think it slows the aging process, plus it may fight the effects of UV light andsun damage. But you still need to use your sunscreen."
Also try: boiled peanuts, cocoa powder.
6 Herbs Proven to Help Treat Depression and Anxiety
Antidepressant medications are among the most widely prescribed drugs in the world. Possible side effects include impaired sexual function, suicidal thoughts, an increased risk for internal bleeding and potential withdrawal-like symptoms when the drugs are discontinued.
Herbal remedies may provide a more natural way to treat depression and anxiety with less potential side effects. Recent studies have shown the following herbs are some of the best for reducing depression and anxiety.
1. St. John’s Wort (Hypericum perforatum)
A review of various herbal remedies, such as lavender, passionflower and lemon balm, found that St. John’s wort was the only one that was effective for treating depression.
The studies also showed that St. John’s wort had no significant side effects when taken by itself. Although, it can interact negatively when it’s taken with other medications. Speak to your doctor before consuming St. John’s wort to make sure it’s compatible with other pharmaceuticals you might be taking.
St. John’s wort is available in capsules and extracts in most health food stores. The plant is also easy to grow in your own garden. It’s a small shrub hardy to USDA zone 5 that blooms with attractive yellow flowers all summer. You can eat 2 to 4 grams of the dried herb daily or steep it into a tea. Both leaves and flowers are safe to use.
2. Ashwagandha (Withania somnifera)
An herb traditionally used in Ayurvedic medicine, ashwagandha translates to “smell of horse.” This refers to its distinct smell as well as the belief that the herb will give you the strength of a horse.
It is a shrub native to India and North Africa and the roots are used medicinally. Ashwagandha is what’s known as an adaptogen, a plant that can increase your body’s ability to resist the damaging effects of stress and promote healthy physical function.
Various studies have found that ashwagandha is a safe, non-toxic herb that can reducedepression, anxiety and stress responses in your body. Interestingly, it’s also been shown to increase hemoglobin and iron circulating in your blood. This provides more energy to the body in general and could be a factor in improving mood and physiological reactions to stress.
3. Camu Camu (Myrciaria dubia)
This is a shrub native to South America. The berries of camu camu are high in vitamin C and are often sold as a powder, juice or in capsules. They’re not typically eaten fresh because they’re very sour.
Many health benefits are claimed about camu camu, including that it combats depression. Research is still limited, but it’s been proven that camu camu has excellentanti-inflammatory and antioxidant properties. There is a definite link betweeninflammation in the body and depression, so it would be logical that reducing your inflammation will also help reduce depression.
Currently, no toxic effects of camu camu have been found.
4. Maca (Lepidium meyenii)
Maca is cultivated exclusively at an altitude of 4000-4500 meters (13,100 to 14,700 feet) in the Peruvian Central Andes. It has been used traditionally for its nutritional and medicinal properties. Maca is exported as a powder, flour and liquor, as well as in capsules and extracts.
A few studies have shown that maca acts as an antidepressant in mice and helps to control oxidative stress in the brain. Human trials have also shown improvements in mood and energy when people consume maca. For example, a group of postmenopausal women who received 3.3 grams per day of maca for 6 weeks had significantimprovement in depression symptoms compared to women who did not consume maca.
Maca has also been shown to have no apparent toxicity.
5. Rhodiola (Rhodiola rosea)
Originally from northern and mountainous regions of Europe and Asia, rhodiola is also an adaptogen like ashwagandha. The root has been proven to reduce stress and fatigue as well as increase mental and physical performance.
An Armenian study found that a rhodiola extract given in either 340 or 680 milligram dosages over 6 weeks had an anti-depressive effect for people with mild to moderate depression. No serious side effects were reported in the study.
6. Kava (Piper methysticum)
Kava is a plant native to the islands of the South Pacific. The roots have long been used to treat insomnia, fatigue and anxiety.
A review of eleven different scientific studies concluded that kava appears to be aneffective treatment for anxiety. The studies suggest that kava is relatively safe for short-term treatment of 1 to 24 weeks.
Although, cases of liver damage associated with kava have been reported worldwide. Some experts argue that the connection between kava and liver damage isn’t certain. For instance, some of the reported cases could have been from other drugs the people were taking, or using excessive doses of kava.
Regardless, kava has been banned in countries like the United Kingdom and Germany due to its potential toxicity. If you’re considering taking kava, speak to a health care professional first about any possible side effects, especially if you have any pre-existing liver conditions.
8 Foods You Should Never Eat Out of Season
Nowadays, you can eat pretty much any fruit or vegetable you want, all year long. But should you? During the summer and fall, farmer's markets are brimming with local, organic food that was harvested within 24 hours and is usually at the peak of its freshness, flavor, and nutritional content. In the winter and early spring, however, you often have to rely on out-of-season produce that's traveled an average of 1,300 miles to get from commercial farms to your dinner table. The process is not only bad for the planet, but it also means you wind up with bland produce that's mealy and low on nutrients.
While some out-of-season eating is inevitable, there are certain fruits and vegetables you're better off buying frozen. Frozen produce, like fresh produce, has usually traveled long distances to get to your plate, but it at least was picked at the height of freshness and, studies have found, sometimes has a higher nutrient content than fresh produce (just watch for added salt, added to many frozen veggies).
Peas
Fresh peas aren't easy to find, and with good reason; the true pea season, according to DiMinno, is only about two weeks long. "Only eat them in early spring, when they are the sweetest and the most tender. Other times of the year, fresh peas can be starchy, with little to no flavor," says Chris DiMinno, the chef at Portland, Oregon's modern gastropub Clyde Common. If you're a diehard fan of peas, the chef advises stocking up on them in the spring, and shelling your peas and freezing them while their sugars are at their peak. If you're stuck with store-bought, look for Columbia River Organics frozen green peas, sold at Whole Foods stores. They contain no added salt.
Tomatoes
DiMinno is adamant about eating fresh tomatoes when they're naturally ripe and delicious. Luckily, right now is still a good time to enjoy these lycopene-packed, luscious fruits. Says DiMinno, "Eat them between early August and mid-to-late October." Why? "They can only gain their full potential sweetness and tenderness in the middle and late summer months." In the winter, bypass the cardboard-y orbs in the produce section and look for jarred, crushed tomatoes instead. Jars don't contain the toxic chemical BPA, which is used to line tin cans, and you can find organic jarred tomatoes made by Bionaturae and Eden Organics.
Asparagus
Another truly seasonal vegetable, asparagus is only good in early to mid spring, before the stalks become too woody. Otherwise, you just wind up with bland, limp stalks. Most out-of-season asparagus is grown in California or Washington, which could be local depending on where you live, but the U.S. also imports a fair amount from South America. Frozen asparagus, which doesn't usually contain added salt, is good in cooked dishes, or for a twist, try pickled asparagus, which you can find at certain specialty grocery stores and farmer's markets.
Wax Beans
Summer gardens often overflow with colorful wax beans, and it's the best time to savor them. Says DiMinno, "These are only good in the summer. Before and after, they can get very fibrous and have terrible color." If you prefer fresh, squeaky beans, you may be better off living without them until next summer, but in most recipes, wax beans can be used interchangeably with green beans, which Columbia River Organics sells without any added salt. Going with frozen is extra important with green beans, as tests fromConsumer Reports have shown that canned green beans contained the highest levels of BPA of any canned food.
Corn
Enjoy it while it lasts--corn is only at its prime in the late summer and early fall. Corn's sugar content is at its peak in September, says DiMinno, adding that it's best grilled or roasted in its husk and peeled afterwards. This helps the corn retain moisture and flavor. In the off-season, look for frozen corn. It's easy to find organic, nowadays, without added salt.
Mushrooms
Since every season has a mushroom, you can enjoy them year-round; just don't stray outside each variety's season: "Morels in the spring, truffles in winter and summer, chanterelles in the fall, lobster mushrooms in summer," says DiMinno. Since mushrooms are highly absorbent, don't clean them with water; instead, trim off the bottoms and clean off any residual dirt using a pastry brush
Lettuces
Although lots of lettuces can be found year-round, DiMinno says that the best lettuces grow in late winter and early spring when it is still chilly outside. This allows the lettuce to achieve the maximum level of crispiness, as well as the highest sugar content, making early spring the best time of year for sweet, crunchy salads. In the off-season, rather than buy bagged lettuces, consider using lettuce alternatives like kale, as in this recipe forBlack Kale Salad with Currants, or red or green cabbage, as in this Autumn Salad. The season for both of those greens lingers into the winter.
Peaches
Peaches are a fruit with a fleeting season, and they don't hold up well when transported. For truly ripe, flavorful peaches, DiMinno says enjoy them only in the middle of summer. Other times of the year, look for peach butters (which can be made without extra sugar) and preserves made locally; don't even bother with frozen, according to a taste test hosted by the San Francisco Chronicle a few years back. "No flavor," was the general consensus among all their taste testers, who sampled frozen peaches from Safeway, Whole Foods, and Trader Joe's, among other brands.
While some out-of-season eating is inevitable, there are certain fruits and vegetables you're better off buying frozen. Frozen produce, like fresh produce, has usually traveled long distances to get to your plate, but it at least was picked at the height of freshness and, studies have found, sometimes has a higher nutrient content than fresh produce (just watch for added salt, added to many frozen veggies).
Peas
Fresh peas aren't easy to find, and with good reason; the true pea season, according to DiMinno, is only about two weeks long. "Only eat them in early spring, when they are the sweetest and the most tender. Other times of the year, fresh peas can be starchy, with little to no flavor," says Chris DiMinno, the chef at Portland, Oregon's modern gastropub Clyde Common. If you're a diehard fan of peas, the chef advises stocking up on them in the spring, and shelling your peas and freezing them while their sugars are at their peak. If you're stuck with store-bought, look for Columbia River Organics frozen green peas, sold at Whole Foods stores. They contain no added salt.
Tomatoes
DiMinno is adamant about eating fresh tomatoes when they're naturally ripe and delicious. Luckily, right now is still a good time to enjoy these lycopene-packed, luscious fruits. Says DiMinno, "Eat them between early August and mid-to-late October." Why? "They can only gain their full potential sweetness and tenderness in the middle and late summer months." In the winter, bypass the cardboard-y orbs in the produce section and look for jarred, crushed tomatoes instead. Jars don't contain the toxic chemical BPA, which is used to line tin cans, and you can find organic jarred tomatoes made by Bionaturae and Eden Organics.
Asparagus
Another truly seasonal vegetable, asparagus is only good in early to mid spring, before the stalks become too woody. Otherwise, you just wind up with bland, limp stalks. Most out-of-season asparagus is grown in California or Washington, which could be local depending on where you live, but the U.S. also imports a fair amount from South America. Frozen asparagus, which doesn't usually contain added salt, is good in cooked dishes, or for a twist, try pickled asparagus, which you can find at certain specialty grocery stores and farmer's markets.
Wax Beans
Summer gardens often overflow with colorful wax beans, and it's the best time to savor them. Says DiMinno, "These are only good in the summer. Before and after, they can get very fibrous and have terrible color." If you prefer fresh, squeaky beans, you may be better off living without them until next summer, but in most recipes, wax beans can be used interchangeably with green beans, which Columbia River Organics sells without any added salt. Going with frozen is extra important with green beans, as tests fromConsumer Reports have shown that canned green beans contained the highest levels of BPA of any canned food.
Corn
Enjoy it while it lasts--corn is only at its prime in the late summer and early fall. Corn's sugar content is at its peak in September, says DiMinno, adding that it's best grilled or roasted in its husk and peeled afterwards. This helps the corn retain moisture and flavor. In the off-season, look for frozen corn. It's easy to find organic, nowadays, without added salt.
Mushrooms
Since every season has a mushroom, you can enjoy them year-round; just don't stray outside each variety's season: "Morels in the spring, truffles in winter and summer, chanterelles in the fall, lobster mushrooms in summer," says DiMinno. Since mushrooms are highly absorbent, don't clean them with water; instead, trim off the bottoms and clean off any residual dirt using a pastry brush
Lettuces
Although lots of lettuces can be found year-round, DiMinno says that the best lettuces grow in late winter and early spring when it is still chilly outside. This allows the lettuce to achieve the maximum level of crispiness, as well as the highest sugar content, making early spring the best time of year for sweet, crunchy salads. In the off-season, rather than buy bagged lettuces, consider using lettuce alternatives like kale, as in this recipe forBlack Kale Salad with Currants, or red or green cabbage, as in this Autumn Salad. The season for both of those greens lingers into the winter.
Peaches
Peaches are a fruit with a fleeting season, and they don't hold up well when transported. For truly ripe, flavorful peaches, DiMinno says enjoy them only in the middle of summer. Other times of the year, look for peach butters (which can be made without extra sugar) and preserves made locally; don't even bother with frozen, according to a taste test hosted by the San Francisco Chronicle a few years back. "No flavor," was the general consensus among all their taste testers, who sampled frozen peaches from Safeway, Whole Foods, and Trader Joe's, among other brands.
25 Ridiculously Healthy Foods
The following healthy power foods can claim big bragging rights: They can fend off serious diseases like diabetes and cancer and heart problems; fortify your immune system; protect and smooth your skin; and help you lose weight or stay slim. If you're eating most of these healthy foods already, good for you! If not, now's the time to load up your shopping cart and supercharge your health!
1. Eggs
Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy. People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.2. Greek Yogurt
Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind—compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).3. Fat-Free Milk
Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Recent research found that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend. A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat.4. Salmon
Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.5. Lean Beef
Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy. If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking.6. Beans
It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.7. Nuts
In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.8. Edamame and Tofu
Soy’s days as a cure-all may be over—some claims, such as help for hot flashes, don’t seem to be panning out—but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, saysPrevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.9. Oatmeal
Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducing seal 10 years ago. According to new research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes. To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs.10. Flaxseed
Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.11. Olive Oil
Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.12. Avocado
These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet.But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo.13. Broccoli
Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.14. Spinach
We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.15. Tomatoes
Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken.16. Sweet Potatoes
One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and then some.17. Garlic
Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.18. Red Peppers
Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster. Vitamin C has other important credentials too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.19. Figs
When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as ch√®vre or Brie.20. Blueberries
Blueberries may very well be the most potent age-defying food—they’re jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in 1 day.21. Asian Pears
One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.22. Lychee
A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative diseases such as cancer. Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.23. Apples
One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight. In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.24. Guava
Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily need. It’s also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph. You can buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes.25. Dark Chocolate
Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods. Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.
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