Good nutrition should be high on everyone's goals to stay healthy. I found the book "The Secret of Vigor", written by Shawn Talbott, to be very helpful. The guy has PhDs in biochemistry and nutrition. ~$12 on Amazon.
He believes eating a normal quantity of these foods can deliver a research-backed benefit.
10. Broccoli
Broccoli is cheap, full of fiber and vitamins, and contains sulforaphane, a compound that actually helps cells fight cancer. Sure, it smells like a fart while steaming, but “broccoli activates pathways inside the cell so the cell starts creating its own antioxidants,” explains Talbott. One helping of broccoli has more vitamin C than a glass of orange juice but the benefits of broccoli go far beyond vitamin C.
Recent research has shown that some organs respond better than others to broccoli’s anticancer properties, but the fact that any of them respond at all is pretty remarkable.
9. Coffee
“It makes me shake my head when I hear people say they’re trying to quit coffee,” says Talbott. Sure, too much of it isn’t good for you, but at the right dose, coffee does have real benefits. “Caffeine is the
most-researched performance product on the planet, and it has the same [beneficial] flavonoid content as tea.” Plus, there’s research showing regular coffee drinkers may have a lower risk for
dementia,
diabetes, and
maybe even Parkinson’s.
8. Apples
That “apple a day” adage is not total bunk. The flavonol quercetin makes these boring old fruits worth adding back into your lunchbox: quercetin has been shown to lower blood pressure, open blood vessels, and
improve endurance athletic performance.
7. Green Tea
This ancient beverage has been recently co-opted by the diet industry, which makes it seem gimmicky. While green tea diet pills are certainly worth being wary of, plain green tea is not. There is research showing that it can boost your basic metabolic rate by 3 to 4 percent, “and it’s profoundly anticancer,” says Talbott, thanks to compounds called catechins. In fact,
research in the journal Cancer Prevention found that daily green tea consumption could delay the onset of cancer by more than seven years for women and three years for men. A
large-scale population study published earlier this year in
Cancer Science followed nearly 90,000 Japanese citizens for more than a decade and found that those who drank large amounts of green tea had lower risks for biliary tract cancer, gallbladder cancer, and bile duct cancer.
6. Black Beans
If you compare the diets of every culture with a beyond-average life expectancy—including the original
Blue Zones of Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California—the one shared food tradition is a hearty doses of legumes. “They’re high in fiber, iron, and B vitamins,” says Talbott, and
research has shown that diets rich in legumes (plus lean meats and vegetables) can lower your risk of developing cardiovascular disease and your total risk of morbidity from all causes. While all legumes are worth including in your diet, black beans are packed with polyphenols, giving them an extra nutrient boost.
5. Dark Chocolate
To get the reported benefits from chocolate, Talbott says you really need to eat the super-dark stuff—70 percent cocoa or higher. Studies
have shown that just a few ounces can deliver a heart-healthy dose of flavonols that lower LDL cholesterol, stabilize blood sugar levels, and improve blood flow. Plus, as we all anecdotally know, there’s research showing that eating chocolate can boost your mood.
4. Red Wine
Go ahead and rejoice: there is evidence-based research showing that wine may have anti-inflammatory and blood pressure–lowering benefits, thanks to the polyphenol micronutrient called resveratrol, which research has linked to a host of cardiovascular benefits (although many of these studies were performed on rodents, not humans). A
2009 review in the
Journal of Nutrition found a significant body of research pointing to a lowered risk of all-cause and cardiovascular mortality for populations that consume resveratrol-rich foods such as red wine. If you aren’t an alcohol connoisseur, a serving of red grapes may be just as good. Although be wary of resveratrol supplements: one study was actually suspended because participants reported kidney complications. Not that you’d ever want to skip that glass of red wine for a pill, of course.
3. Salmon
The omega-3 fatty acids in salmon contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which help boost brain and heart health, respectively. “Omega-3s help with blood vessel compliance and have a nice blood-thinning effect,” which can reduce the risk of heart attacks and strokes, says Talbott. A
2012 paper published in
Epidemiologic Review found that women who increased their fish intake, including salmon, late in life had significantly fewer incidences of coronary heart disease. Additionally, salmon’s DHA—which you can get only through diet, since your body does not naturally produce it—acts as a membrane to neurons in the brain, protecting them from damage or inflammation. A
2015 meta-review in
Neuroscience and Biobehavioral Review found that an increase in fish consumption could reduce the risk of Alzheimer’s by more than 30 percent.
2. Turmeric
This powder, which comes from the rhizomes of the
Curcuma longa plant, has been used in ancient medicine and Southeast Asian cuisine for centuries. Turmeric’s clearest benefit is that “it is profoundly anti-inflammatory,” says Talbott, thanks to curcumin, a natural polyphenol that also gives the powder its bright yellow hue. The
body of research on turmeric is fairly deep, with several large-scale studies, and turmeric may have more benefits than researchers yet realize—early
results from one small study in the UK showed a potential for turmeric to change gene expression in a way that might help fight cancer. Talbott says it’s best to eat turmeric at a suggested dose of one-fourth teaspoon three times a day along with some fiber and fat for maximum absorption. (He sprinkles turmeric on sandwiches, adds it to salad dressing, and even puts it in his coffee.) A word of caution: turmeric is very pungent.
1. Blueberries
“It almost sounds ridiculous to list the research-backed benefits you can get from blueberries,” Talbott says, pointing to their ability to lower your risk for heart disease, reduce joint and muscle pains, and curtail oxidative stress (the naturally occurring stress produced by cell respiration). Blueberry’s power comes from the compound oligomeric proanthocyanidins, and Talbott says that you don’t need a ton of it to get results: a half-cup per day of fresh or frozen blueberries results in a “significant longevity benefit.” Plus, there’s plenty of research showing that blueberries can reduce post-exercise
stress and
inflammation among athletes. As for the general population, in 2013,
researchers revealed that—at least for women—getting three 4 ounce servings of blueberries per week cut heart attack risks by one-third.