The latest science
on the musclebuilding, brain-enhancing, wrinkle-erasing,
heart-strengthening, bone-protecting,
immunity-boosting,and inflammation-fighting foods you
should be eating every day. Taken from
The editors of Men's Health.
1. Almonds
These energy-rich
snacks lower bad cholesterol,
thanks to plant sterols, and benefit diabetics
by lowering blood sugar. They’re also rich
in amino acids, which bolster
testosterone levels and muscle growth. Almonds
are also stuffed with vitamin E, which
helps defend against sun damage. In a
study, volunteers who consumed 14
milligrams of the vitamin (about 20 almonds)
per day and then were exposed to UV
light burned less than those who took none. And
because vitamin E is an antioxidant, it
also works to keep your arteries free of
dangerous free radicals. Low levels of
vitamin E are also associated with poor memory
performance and cognitive decline, says dietitian Sari
Greaves of New York Presbyterian
Hospital–Cornell.
2. Flaxseeds
Rich in protein
and fiber, these little seeds offer a
payload of omega-3 fatty acids, which erase
spots and iron out fine lines in the
skin. The British
Journal of Nutrition
reported that
participants in one study who
downed about half a teaspoon of
omega-3s daily in 6 weeks experienced
significantly less irritation and redness, along
with better-hydrated skin. A recent study of people with
high cholesterol (greater than 240
mg/dL) compared statin treatment with eating 20 grams of
flaxseed a day. After 60 days, those
eating flaxseed did just as well as those on statins.
Try sprinkling ground flaxseed on oatmeal,
yogurt, and salads.
3. Tomatoes
There are two
things you need to know about tomatoes:
red are the best, because they’re
packed with more of the antioxidant
lycopene; and processed tomatoes
are just as potent as fresh ones,
because it’s easier for the body to absorb
the lycopene. Studies show that
a diet rich in lycopene can
decrease your risk of bladder, lung,
prostate, skin, and stomach cancers, as well as reduce
the risk of coronary artery disease, and help
eliminate skin-aging free radicals caused by ultraviolet
rays. “Cooked tomatoes and tomato paste
work best,” says celebrity trainer Gunnar Petersen.
4. Sweet Potatoes
Often confused
with yams, these tubers are one of
the healthiest foods on the planet. In
addition to countering the
effects of secondhand smoke and
preventing diabetes, sweet potatoes
contain glutathione, an antioxidant
that can enhance nutrient
metabolism and immunesystem health, as well as
protect against
Alzheimer’s, Parkinson’s, liver disease, cystic
fibrosis, HIV, cancer, heart attack, and stroke. What’s
more, they’re also loaded with vitamin C,
which smoothes out wrinkles by stimulating the
production of collagen. A recent study in the
American Journal of Clinical Nutrition found that
volunteers who consumed 4 milligrams of C
(about half a small sweet potato) daily for 3 years
decreased the appearance of wrinkles by 11
percent.
5. Spinach
It may be green
and leafy, but spinach—a renowned muscle
builder—is also the ultimate man food. The
heart-health equivalent of a firstballot Hall of Famer,
spinach is replete with the essential minerals
potassium and magnesium, and it’s one of
the top sources of lutein, an antioxidant that
may help prevent clogged arteries. Plus its
vitamins and nutrients can bolster
bone-mineral density, attack prostate cancer cells,
reduce the risk of skin tumors, fight colon cancer, and,
last but not least, increase blood flow to the
penis. “Popeye was on to something,” says
Susan Bowerman, assistant director of the Center for
Human Nutrition at the University of
California at Los Angeles.
6. Rosemary
The carnosic acid
found in this spice has been shown to
reduce stroke risk in mice by 40 percent,
according to a study published in the
Journal of Neurochemistry.
Carnosic acid appears to set off a process
that shields brain cells from free-radical
damage, which can worsen the effects
of a stroke. It can also protect against
degenerative diseases like Alzheimer’s and
the general effects of aging.
7. Wild Salmon
A 4-ounce serving
of salmon has approximately
2,000
milligrams of docosahexaenoic
acid (DHA) and eicosapentaenoic
acid (EPA), omega-3 fatty
acids that serve as oil for the
brain’s hardware by helping nerve
cells communicate with one another.
Thirty-five percent of your brain
consists of fatty acids like these, but
they can decline as the years stack
up. A 2008 University of Cincinnati study, for instance,
found that the brain tissue of 65- to
80-year-olds contained 22 percent less DHA than the
brain tissue of 29- to 35-year-olds. “If you want to
keep your wits about you as you age, start consuming
omega-3s now,” says William Harris,
Ph.D., a nutrition researcher at the University of South
Dakota. Why is wild so important? Because
farmed fish, which are fattened with soy, can be as high
in inflammatory omega-6 fats as a
cheeseburger. If in doubt, opt for sockeye salmon, which
can’t be farmed and is always wild.
Aim for at least two servings a week, says dietitian
Joan Salge Blake, author of
Nutrition and You.
8. Blueberries
“This potent
little fruit can help prevent a range of
diseases from cancer to heart disease,”
says Ryan Andrews, the director of
research at Precision Nutrition, in
Toronto, Canada. Think of blueberries as
anti-rust for your gray matter, too.
Besides being rich in fiber and vitamins A and
C, they’re also packed with
antioxidants—only açai, an Amazonian
berry, contains more—that neutralize
the free radicals that cause neuronal misfires. Eat a
cup a day, and opt for wild blueberries
whenever possible, as they contain 26 percent more
antioxidants than cultivated varieties.
9. Green Tea
Green tea releases
catechin, an antioxidant with proven anti-inflammatory
and anticancer properties.
Research found that drinking 2 to 6 cups a day not only
helps prevent skin cancer but might also reverse
the effects of sun damage by neutralizing the changes
that appear in sunexposed skin. Other
studies show that green tea—infused with another
antioxidant called epigallocatechin
gallate (EGCG)—can boost your
cardiovascular health and reduce the risk of most types of
cancer.
10. Dark Chocolate
Flavonoids, a
natural nutrient in cocoa, improve blood flow in the
brain, which helps boost cognitive
function. Plus dark chocolate contains a tannin called
procyanidin, which is also found in red wine, that
can keep your arteries flexible and your blood
pressure low. It helps on the outside, too. In a study
from the Journal of Nutrition, women who drank
cocoa fortified with a chocolate bar’s worth of
flavonols had better skin texture and stronger
resistance to UV rays than those who drank significantly
fewer flavonols. Indulge in 1 ounce a day to
get all the benefits, says dietitian Sari Greaves of New
York Presbyterian Hospital–Cornell.
11. Tuna
Your favorite deli
sandwich has a little secret: Selenium. This
nutrient helps preserve elastin, a protein that keeps
your skin smooth and tight. The antioxidant is
also believed to buffer against the sun (it stops free
radicals created by UV exposure fromdamaging cells).
Tuna is also a great source of protein, contains
no trans fat, and a 3-ounce serving of chunk light
contains 11 mg of heart-healthy niacin, which has been
shown to help lower cholesterol and
help your body process fat. University of Rochester
researchers determined that niacin raises HDL
cholesterol (the good kind) and lowers triglycerides
more than most statins alone.
12. Carrots
Think of carrots
as orange wonder wands—good for the
eyeballs, and good for clearing up breakouts. No
magic here, though, just plenty of vitamin A, which
prevents overproduction of cells in the
skin’s outer layer. That means fewer dead cells to
combine with sebum and clog pores. They’re
also spiked with carotenoids— fat-soluble
compounds that are associated with a reduction in a wide
range of cancers, as well as a reduced risk and
severity of inflammatory conditions such as asthma and
rheumatoid arthritis.
13. Dried Plums
Also known as
prunes, these dark shrivelers are rich in copper
and boron, both of which can help prevent
osteoporosis. “They also contain a fiber
called inulin, which, when broken down by
intestinal bacteria, makes for a more acidic
environment in the digestive tract,”
says Bowerman. “That, in turn, facilitates
calcium absorption.”
14. Whole Grains
Whole
grains—oatmeal, wheat flour, barley, brown rice—are
high in fiber, which calms inflamed tissues
while keeping the heart strong, the colon
healthy, and the brain fueled. Whole grains can
be loaded with carbs, but the release of
those sugars is slowed by the fiber, and because
they can pack as much as 10 grams of
protein per 1/2-cup serving, they also deliver
steady muscle-building energy. But not all breads
and crackers advertised as “whole grain” are the real
deal. “Read the label,” says Lynn Grieger,
an online health, food, and fitness coach. “Those that
aren’t whole grain can be high in fat,
which increases inflammation.”
15. Red Wine
Swimming in
resveratrol—a natural compound that lowers LDL, raises
HDL, and prevents blood clots—red wine can truly be
a lifesaver. A recent review in
Alcoholism:
Clinical and Experimental Research,
for instance, suggests
that resveratrol may prevent or delay the onset of
chronic disease. But limit your intake to two drinks a day.
According to a study of 6,000 patients in the
Journal of the
American Medical Association,
you’re 97 percent more
likely to reach your 85th birthday if you keep your daily
alcohol consumption to fewer than three drinks. Vin rouge
is also a rich source of flavonoids, antioxidants that
help protect the lining of blood vessels in
your heart, and may make you less likely to die of
cardiovascular disease, according to
Japanese researchers.
16. Yogurt
Various cultures
claim yogurt as their own creation, but the
2,000-year-old food’s health benefits are not
disputed: Fermentation spawns hundreds of
millions of probiotic organisms that serve as
reinforcements to the battalions of beneficial
bacteria in your body, which keep your digestive tract
healthy and your immune system in top form, and
provide protection against cancer. Not all yogurts are
probiotic, though, so make sure the label
says “live and active cultures.”
17. Avocado
Chock full of
monounsaturated fat, avocados deliver a
double-barreled blast to LDL cholesterol (the
bad kind). They are also rich in folate, a
water-soluble B vitamin that helps lower the levels
of homocysteine, an amino acid that can
hinder the flow of blood through blood vessels. Eat
a 1/4 cup twice a week, says Greaves.
18. Walnuts
Richer in
heart-healthy omega-3s than salmon,loaded with more
anti-inflammatory polyphenols than red wine, and
packing half as much musclebuilding protein as
chicken, the walnut sounds like a Frankenfood, but
it grows on trees. Other nuts combine only one
or two of these features, not all three. A serving
of walnuts—about 1 ounce, or seven nuts—is good
anytime, but especially as a postworkout recovery snack.
19. Turmeric
Curcumin, the
polyphenol that gives turmeric its tang and
yellow hue, has anticancer properties,
anti-inflammatory effects, and tumor-fighting
activities known in nutritionspeak as
anti-angiogenesis. UCLA have also
found that it helps deter the baccumulation of amyloid plaques in the brain, tiny
blockages that may cause Alzheimer’s
disease. Turmeric’s prevalence in India, the
researchers suggest, may help explain why so few of the
country’s senior citizens have the disease,
whereas the statistic is close to 13 percent in the
United States, according tothe Alzheimer’s
Association. One tip: Pair it with pepper in curries.
“Adding black pepper to turmeric or
turmeric-spiced food enhances curcumin’s bioavailability
by 1,000 times, due to black pepper’s hot
property called piperine,” says nutritionist Stacy
Kennedy of the Dana Farber Cancer Institute.
20. Black Beans
People who eat one
3-ounce serving of black beans a day decrease their risk
of heart attack by 38 percent,
according to a study in the Journal of Nutrition.
And while other beans are also good for your heart,
none can boost your brainpower like black beans. That’s
because they’re full of anthocyanins,
antioxidant compounds that have been shown to improve
brain function. They’re also packed with
superstar nutrients, including protein, healthy fats,
folate, magnesium, B vitamins,
potassium, and fiber.
21. Apples
An apple a day
reduces swelling of all kinds, thanks to quercetin, a
flavonoid also found in the skin of red
onions. Quercetin reduces the risk of allergies, heart
attack, Alzheimer’s, Parkinson’s,and prostate and
lung cancers. If given the choice, opt for Red Delicious.
They contain the most inflammationfighting antioxidants.
22. Alaskan King Crab
High in protein and low in fat, the sweet flesh of
the king crab is spiked with zinc—a whopping 7
milligrams per 3.5-ounce serving. “Zinc is an antioxidant,
but more important, it helps support healthy bone mass
and immune function,” says Bowerman.
23. Pomegranates
The juice from the
biblical fruit of many seeds can reduce your
risk of most cancers, thanks to
polyphenols called
ellagitannins, which give the fruit its color.
In fact, a recent study at UCLA found that
pomegranate juice slows the growth of prostate cancer
cells by a factor of six.
24. Pak Choy
This crunchy
cruciferous vegetable is more than the filler that goes
with shrimp in brown sauce. “Bok choy is rich in
bone-building calcium, as well as vitamins A and C,
folic acid, iron, beta-carotene, and potassium,”
says celebrity trainer Teddy Bass. Potassium keeps
your muscles and nerves in check while lowering
your blood pressure, and research suggests that
beta-carotene can reduce the risk of both lung and
bladder cancers, as well as macular
degeneration.
25. Oysters
Shellfish, in
general, is an excellent source of zinc, calcium, copper, iodine,
iron, potassium, and selenium. “But the creamy flesh of oysters
stands apart for its ability to elevate testosterone levels and protect
against prostate cancer,” says Bass.
26. Broccoli
One cup of broccoli contains
a hearty dose of calcium, as well as manganese,
potassium, phosphorus, magnesium, and
iron. And that’s in addition to its high
concentration of vitamins—including A, C, and K—and the
phytonutrient sulforaphane, which studies at
Johns Hopkins University suggest has
powerful anticancer properties.
27. Kiwis
Like bananas, this
fuzzy fruit is high in bone-protecting potassium.
“They’re also rich in vitamin C and lutein, a carotenoid that
can help reduce the risk of heart disease,” says Bowerman. “I try
to eat at least one or two a week after exercising.”
Freeze them for a refreshing energy kick, but don’t peel the skin:
It’s edible and packed with nutrients.
28. Olive Oil
The extra-virgin
variety is rich in beneficial monounsaturated fats. “Its fatty
acids and polyphenols reduce inflammation in cells and joints,”
says Grieger. A study in the journal
Nature
found that it’s as
effective as Advil at reducing inflammation. “Have 2
tablespoons a day,” says Bowerman.
29. Leeks
“Leeks can support
sexual functioning and reduce the risk of
prostate cancer,” says Michael Dansinger, M.D.,
an assistant professor of medicine and an
obesity researcher at Tufts–New England Medical
Center, in Boston. “Chop the green part of a
medium leek into thin ribbons and add it to soups,
sautés, and salads as often as possible.” These
scallionlike cousins of garlic and onions are also
packed with bone-bolstering thiamine,
riboflavin, calcium, and potassium, and they’re also
rich in folic acid, a B vitamin that studies have shown
to lower levels of the artery-damaging amino acid
homocystein in the blood.
30. Artichokes
Lauded for
centuries as an aphrodisiac, this fiber-rich plant contains
more bone-building magnesium and potassium than any
other vegetable. Its leaves are also rich in
flavonoids and polyphenols—antioxidants that can cut the
risk of stroke—and vitamin C, which helps maintain the
immune system. “Eat them as often as you can,” says
Bowerman. Ripe ones feel heavy for their size and
squeak when squeezed.
31. Chili Peppers
“Chilis stimulate
the metabolism, act as a natural blood thinner, and
help release endorphins,” says Petersen. Plus,
they’re a great way to add flavor to food without
increasing fat or calorie content. Chilis are also
rich in beta-carotene, which turns into vitamin A in
the blood and fights infections, as well as
capsaicin, which inhibits neuropeptides (chemicals that
cause inflammation). A recent study in the
journal Cancer Research found that hot peppers
even have anti-prostate-cancer properties. All
this from half a chili pepper (or 1 tablespoon of chili
flakes) every day.
32. Ginger
Contrary to
popular belief, ginger—a piquant addition to so many Asian
dishes—isn’t a root, it’s a stem, which means it contains living
compounds that improve your health. Chief among them is
gingerol, a cancer suppressor that studies have shown to be
particularly effective against that of the colon. Chop ginger
or grind it fresh and add it to soymarinated fish or chicken as
often as you can. The more you can handle,
the better.
33. Cinnamon
Known for making
desserts sweet and Indian food complex, cinnamon is rich
in antioxidants that inhibit blood clotting and bacterial growth
(including the bad-breath variety). “Studies also suggest that
it may help stabilize blood sugar, reducing the risk of type 2
diabetes,” says dietitian Nancy Clark, author of Nancy
Clark’s Sports Nutrition Guidebook. “What’s more, it may help reduce
bad cholesterol. Try half a teaspoon a day in yogurt or
oatmeal.”
34. Eggs
Those who have
eggs for breakfast lose 65
percent more weight than those
who down a bagel breakfast
with the same number of
calories, according to a study in the
International Journal of Obesity.
Eat the yolk, too. Recent
studies have proved that the fat in the yellow part is
important to keep you satiated, and the
benefits of its minerals and nutrients outweigh its
cholesterol effect.
35. Figs
Packed with
potassium, manganese, and antioxidants, this fruit also helps
support proper pH levels in the body, makingit more difficult
for pathogens to invade, says Petersen. Plus, the fiber in
figs can lower insulin and blood-sugar levels, reducing
the risk of diabetes and metabolic syndrome. Select
figs with dark skins (they contain more nutrients) and eat
them alone or add them to trail mix.
36. Grass-Fed Beef
Nothing beats pure
protein when it comes to building muscle. The
problem with most store-bought beef, however, is that the majority of cattle are grain fed, which
gives their meat a relatively high ratio of omega-6
to omega-3 fatty acids. That, in turn, contributes
to inflammation. The fatty acids in grass-fed beef,
on the other hand, are skewed toward the omega-3
variety. Such beef also contains
conjugated linoleic acid (CLA), which studies have shown
help reduce belly fat and build lean muscle.
37. Mushrooms
Delicious when
added to brown rice, reiki, shiitake, and maitake mushrooms
are rich in the antioxidant ergothioneine,which protects
cells from abnormal growth and replication. “In short, they reduce
the risk of cancer,” says Bowerman, who recommends half a
cup once or twice a week. “Cooking them in red wine, which
contains resveratrol, magnifies their immunity-boosting
power.”
38. Pineapples
With its potent
mix of vitamins, antioxidants, and enzymes—in
particular, bromelain—pineapple is an
all-body anti-inflammation cocktail. It also
protects against colon cancer, arthritis, and
macular degeneration, says Grieger. (If only
the “colada” part of the equation were as
healthy.) Have half a cup, two or three times
a week.
39. Fruit or Vegetable Juice
Raise a glass of
the good stuff. In a 2006 University of
South Florida study, people who drank three or
more 4-ounce glasses of fruit or vegetable juice
each week were 76 percent less likely to develop
Alzheimer’s disease than those who drank less. The high
levels of polyphenols—antioxidants found in fruits
and vegetables—may protect brain cells from the
damage that may be caused by the disease, says
study author Amy Borenstein, Ph.D.
40. Bing Cherries
Research by the
U.S. Department of Agriculture shows
that eating about 35 bing cherries a day can
lower the risk of tendinitis, bursitis,
arthritis, and gout, says Bowerman. Studies also
suggest that they reduce the risk of chronic diseases and
metabolic syndrome.
Eat
well, watch your diet, exercise, forgive and get rid of
resentments. I have learned that the evil you do,
remains with you; the good you do to others, comes back
to you in many folds. Take care of yourself, physically
and spiritually and enjoy life. It has an expiration
date.
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By Tim Pedrosa
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