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The Nutrition That Matters To You

Americans who would attend an event just for the food.

Another good reason to eat another apple

  An apple a day keeps the doctor away, but two apples a day can do wonders for keeping your cholesterol in check, according to researchers reporting in The American Journal of Clinical Nutrition. The whole fruit has 17 times more fiber and 395 times more polyphenols, antioxidant-rich compounds, than the juice alone, and both are important for managing cholesterol. Fiber helps move “bad” LDL cholesterol out of the body before it is absorbed, while polyphenols improve blood flow to prevent plaque from hardening arteries.

olive oil can benefit your brain for years to come

  Cooking with olive oil can benefit your brain for years to come, Temple University researchers report. In their animal study, mice were fed a diet supplemented with extra-virgin olive oil (EVOO) from the human equivalent of about age 30 to age 60. At the end of the study, the mice had 60% less tau, a protein that blocks thinking and memory pathways in the brain. They also performed noticeably better on memory and learning tests than mice who did not ingest the oil. Researchers say olive oil increases the production of a protein (complexin-1) that maintains healthy communication pathways in the brain.

Adding in these foods protects your vision

  To safeguard yoursight, University at Buffalo researchers recommend eating more leafy greens and fish in place of processed foods.Investigators found that volunteers eating aWestern diet, typically high in red and processed meats, fried food and fat,were three times more likely to develop late age-related macular degeneration, the leading cause of eye trouble in older adults, than those eating healthfully. Why?A Western diet lacks nutrientslike lutein and zeaxanthin, vital for eye health.

Perk-ups keep weight down

  Enjoying a cup of caffeinated tea or coffee can help ward off weight gain, University of Illinois investigatorsfound. In their animalstudy,rats drank the equivalent of four cups of caffeinated or decaffeinated tea or caffeinated coffee forfour weeks while consuming a diet high in fat and carbohydrates. Rats who had caffeinated drinks gained significantly less weight and body fat than those who had decaffeinated tea. Researcherssay caffeine triggersthe breakdown ofstored fat in body tissue for energy.

Legumes linked to healthy heart

  Adding more beans, lentils and peas to your plate may protect your heart, in Nutrition. Their analysis of previous studies found that subjects who ate the most legumes had a significantly lower risk of cardiovascular disease and coronary heart disease compared to those who ate the least. Legumes are high in fiber and protein, which help lower blood pressure to alleviate strain on the heart. To get the study-proven benefit, incorporate 1 ⁄ 2 cup of cooked beans or 1 ⁄ 4 cup of peas into your diet daily.

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