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These Are the Top 10 Superfoods of 2019, According to Dietitians

These Are the Top 10 Superfoods of 2019, According to Dietitians



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A new survey asked more than 1,300 nutritionists what's trending—here's what they said.

Many nutritionists will tell you that "superfood" is a loaded term—and, sometimes, the health halo associated with so-called superfoods isn't totally earned or deserved. But when asked to list the best superfoods right now, many nutritionists chose staples that aren't exactly "new", but rather a healthy part of any diet—fresh produce.

A new annual survey published by Today's Dietitian and Pollock Communications asked 1,342 registered dietitians which foods they believe are the healthiest for 2019—or, the superfoods they believe consumers will go bananas over. In the past, Cooking Light has asked our lead nutritionist, Carolyn Williams, PHD, RD, to investigate ingredients like turmeric, matcha, and alkaline water that many on the internet had lauded as "superfoods," but it seems that nutritionists are now considering more routine items to have a better reputation overall.

Stay up to date on what healthy means now.

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"We are still seeing the consumer push for cleaner labels and the industry continues their work to deliver it," Jenna Bell, RDN, told Today's Dietitian. "It's beyond food is medicine; now, food is the core of wellness."

But Bell also points out that plant-based lifestyles have moved past a burgeoning trend into the mainstream; many items on the following list have grown, and interest in dairy has dramatically shifted.

The one noticeable change in this year's survey? Kale has fallen off the top ten list, while another non-dairy item makes its way onto it.

These are the top 10 superfoods to keep an eye on in 2019, according to nutritionists:

1) Fermented Foods

2) Avocados

Getty: Marko Crnoglavac / EyeEm

While kale isn't on nutritionists' radar anymore, this creamy fruit still is—and for good reason. Avocados contain nearly 20 vitamins and minerals including potassium, vitamin E, vitamin C, B vitamins, and folic acid, according to Jamie Vespa, MS, RD. Avocados are also chock full of heart-healthy monounsaturated fat and dietary fiber, with roughly 50 calories per 1-ounce serving.

3) Seeds

From chia seeds to flaxseed and even hemp seeds, these small-but-mighty snacks are nutritional powerhouses. They’re loaded with dietary fiber, protein, healthy fats, vitamins, minerals, and antioxidants. These are five seeds you should be adding to your diet immediately.

The healthiest foods you should be eating now:

4) Ancient Grains

Quinoa isn't the only wholesome grain you should be enjoying in 2019. Farro, a popular substitute for enriched pasta products, and teff, which is similar to millet, can be used to top salads, bulk up grain bowls, or in baking.

5) Exotic Fruit; Acai and Golden Berries

From acai to goji berries, these deliciously sweet options are solid sources of fiber, plus they’re rich in antioxidants and heart-healthy fatty acids. We love them in these healthy and delicious smoothie bowls.

6) Blueberries

Williams says this superfood contains high levels of phytochemicals—including flavonoids, anthocyanins, and resveratrol—that help the body combat inflammation naturally. Other research has shown blueberries to cut risk of heart disease and cancer, as well as memory loss. Not bad for a little berry!

7) Beets

8) Nuts

Whether you choose almonds, pine nuts, pecans, or pistachios, nuts are one of the healthiest on-the-go snack options. We've previously published reviews of research tied to the nutritional benefits of consuming nuts (mostly due to their healthy levels of unsaturated fats and omega-3 fatty acids.)

9) Coconut Products

Photo courtesy of Chobani.

We were a little surprised to see this item make the list. In fact, recent research has led to an all-time low demand for coconut oil, which was once one of the most high-profile superfoods. Last year, the World Health Organization released new guidelines asking people to keep their saturated fat intake to less than 10g of day—so, keep that in mind when cooking with coconut oil or other coconut byproducts.

10) Non-Dairy Milks


These Are the 10 Best Greens Powders You Can Buy, According to Nutritionists

Hooray, you want to add more greens into your diet! Your best bet? Eating nutrient-dense produce in their fresh or frozen form. But if you don't want to grab a bag of spinach or can't stand the taste of kale, there is a nutritional supplement that might be of interest to you: greens powder.


Flax, Chia, and Hemp Seeds

Shutterstock

When you double fiber intake from 12 to 24 grams per day, you may burn up to an additional 92 calories per day, according to research published in the American Journal of Clinical Nutrition. An easy way to boost your fiber intake right away? Stock up on seeds. Rich in anti-inflammatory, plant-based omega-3 fatty acids, fiber, and plant protein, hemp seeds, chia seeds, and flax seeds are must-haves in a weight loss diet. Tip: Make sure to grind flaxseeds before eating—your body can't digest the whole seed, so unless you grind it, you won't be able to access its benefits.


2. Pomegranate

This exotic fruit also helps cleanse your arteries. According to a 2005 study published in the Proceedings of the National Academy of Sciences, scientists believe that the high antioxidants (particularly vitamin C and polyphenols) in pomegranate stimulate the production of nitric oxide, which in turn helps keep blood flowing and arteries open. This fruit can even reduce existing plaque formations in the arteries.

You can drink freshly extracted pomegranate juice, or make fruit salads and smoothies to include pomegranates in your diet.

Note: As pomegranate juice may not be suitable when taken with certain medications, it is best to consult your doctor about drinking this juice to clean your arteries.


What are green superfoods?

Green Superfood powder is one more way to add extra nutrients to your diet.

"Green Superfood" is both a brand name and an umbrella term to describe a couple of different things. Actual green superfoods include your standard leafy green vegetables, plus other veggies like avocados, Brussels sprouts and broccoli, as well as things like spirulina, wheatgrass and algae.

However, green superfood powders are also popular additions to smoothies and juice. These supplements are comprised of various greens, plus other fruits and vegetables, and are an easy way to work more of those ingredients into your diet (although consuming them in their whole form, or as minimally altered as possible, is always preferable).

Amazing Grass Green Superfood powder: The popular Green Superfood brand offers several different blends (like a protein-rich vegan chocolate option, and an antioxidant-rich berry-flavored blend), but this one goes heavy on greens and wheatgrass.


Asparagus – Super for digestion and immunity

The major takeaway on asparagus is that it hits on two levels: it provides antioxidants, and also works as an anti-inflammatory, so you’re fighting free radicals and making it easier for your body to maintain it’s natural state of being. Asparagus is also one of the prebiotic superfoods, so it feeds the good bacteria in your gut to contribute to immune and digestive health. We recommend adding asparagus to your diet especially if you have Crohn’s disease. [/column]
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These Are the Top 10 Recipes Our Fans Made in 2019

Quick and easy chicken recipes, crowd-pleasing holiday desserts, and elegant Sunday dinner options reign supreme in this collection of our top 10 recipes of 2019. These were the most popular dishes of the year on BHG.com. The recipes are popular now, but will stand the test of time, so be sure to add them to your official recipe arsenal to enjoy for generations to come.

10. Balsamic Chicken and Vegetables

Healthful, fast, and affordable, this Italian entrée earns a triple crown as a weeknight meal. One BHG.com recipe reviewer says, “This is delicious and easy, and has been in my rotation for years now! Since 2014, I've been making double sauce because we like a gob on rice to go with it, too.” Pile the honey-balsamic chicken atop rice, quinoa, or mashed potatoes for a heartier meal.

9. Roast Turkey

No holiday table is complete without a picture-perfect turkey as the centerpiece, and this foolproof method guides you through every step of the process. That way, you’ll feel confident that yes, you can roast a beautiful bird that’s juicy and cooked to perfection even if it’s your first time hosting the big meal. The keys: Roasting slow and low and brushing the turkey with a coating of oil to crisp up the skin. (Psst. if you’re lucky enough to have leftovers, we have oodles of ideas to put them to great use!)

8. Meat Loaf

A handful of kitchen staples transform into a marvelous meal with this classic comfort food recipe. Ground beef (or pork or lamb), ketchup, mustard, brown sugar, and a few selections from the spice cabinet team up to create a meat loaf quite possibly better than Grandma made. (Shh. we won’t tell!)

7. Pickle Poppers

If unexpected guests stop by pop these pickle appetizers in the oven. After just 15 minutes of prep and 15 minutes of bake time, they’re ready to share—and will disappear far quicker than it takes to make a batch. With salty, tangy pickles, rich cheddar-cream cheese filling, savory deli meat, and mildly spicy pepper jelly, one bite cures all cravings at once.

6. Pumpkin-Chocolate Chunk Cookies

One of our go-to ways to use up half a can of pumpkin is these healthified chocolate chip cookies that get a nutrition boost from that winter squash and a scoop of whole-wheat flour combined with the all-purpose flour. Bake a big batch in advance and freeze for up to three months in a Snapware Pyrex Food Storage Container ($8.49, Bed Bath & Beyond) in case any bake sales, last-minute parties, or cookie craving emergencies arise.

5. Powdered Sugar Icing

Drizzle over bundt cakes, coat quick breads, spoon onto cookies…there are dozens of ways to make the most of this easy icing recipe. Just three ingredients combine to add the just-right amount of sweetness when buttercream frosting is a bit too heavy-duty. Mix things up based on the season by trading peppermint, almond, or lemon for the vanilla extract.

4. Sunday Oven Pot Roast

With more than 150 five-star ratings, this tender beef recipe is worth every minute of anticipation while it roasts. (Plus the top 10 recipe fills your home with enticing aromas all the while!) Broth and aromatic vegetables, plus the slow oven-cooking method makeover one of the cheapest cuts of beef to be one of the most desired. If you’re planning to be out and away from home for the day, try the same recipe in the slow cooker.

3. Chicken and Wild Rice Casserole

This cheesy chicken casserole gets a headstart with leftover or rotisserie chicken, a box of rice, and a can of cream of chicken soup. And unlike many casseroles, this serves a family of four so you won’t be stuck eating leftovers for days. (Although you might want to, it’s just that good.) Briefly sauté the veggies, stir in the rest of the ingredients, and transfer to a casserole dish, like this Corningware Casserole with Glass Lid ($25.94, Walmart), to create the family-friendly dinner.

2. Browned Butter Sauce

Whether you use it as a pasta sauce (we're a fan of it with butternut squash ravioli), as a dip for bread, as a coating for homemade stovetop popcorn, or as a sauce for grilled fish or steak, this 20-minute nutty brown butter will satisfy. Make it your own by stirring in your favorite fresh herbs, such as basil, sage, oregano, or thyme. Finish with a salty aged Italian cheese and prepare to experience buttery bliss.

1. Lemon Butter Chicken Breasts

Our number one recipe of the year goes to a weeknight-friendly skillet chicken dinner. Ready in 30 minutes, this twist on chicken piccata goes lower-sodium without capers (although you could easily toss a spoonful or two into the mix here). Try brown rice, cauliflower rice, and cooked short-cut pasta as the delicious “bed” to hold the buttery chicken.

There you have it, the top 10 delicious recipes you came to in droves in 2019. If you haven't made them all already, it's time to get cooking!


RELATED ARTICLES

A much-loved treat in Australian households for decades, banana bread is officially the world's most-searched for recipe

How to make banana cake in a slow cooker with three ingredients

Banana cake has become the world's most popular homemade desserts since lockdown began

* One can of condensed milk

* Three very ripe, large bananas

Step one: Sieve flour into a mixing bowl.

Step two: Mash the bananas until smooth and mix in to the flour along with the condense milk.

Step three: Place the mixture into a slow cooker on a high heat and leave for two hours with a tea towel under the lid.

The top 10 most Googled recipes

Frozen pizzas are still readily available in supermarkets around the world, but millions are choosing to make their own instead.

British restaurant giant Pizza Express revealed its in-house recipe for pizza dough on Monday, showing lovers of Italian cuisine how to make their own using flour, sugar, yeast and water.

The sugar and yeast should be sifted into a bowl of warm water and left to stand for 15 minutes in a warm place, until a layer of froth develops on the surface.

Flour should be added to a separate bowl. Once the froth has formed on the yeast and sugar mixture, it should be poured into the flour the flour along with a dash of olive oil.

The mixture should be cupped together using lightly floured hands until firmly bound, then rolled and kneaded for 10 minutes until soft, smooth and ready to carry whatever toppings you choose.

Frozen pizzas are still readily available in supermarkets around the world, but millions are choosing to make their own instead

Google's algorithm includes searches for DIY hand sanitiser on the recipe list, where it falls at number three.

Now symbolic of the pandemic, hand sanitiser skyrocketed in scarcity after coronavirus reached Australian shores on January 25.

Shortages persist, leading many to resort to making DIY solutions with aloe vera, a rubbing agent with alcohol content of more than 60 percent and essential oils to mask the harsh, acetone smell of the gel.

Homemade hand sanitiser recipe

Place 2/3 cup of rubbing alcohol (Isopropyl alcohol) in a bowl

Add 1/3 cup of aloe vera gel and mix well

Add 5-10 drops of essential oil and mix again

Ensure alcohol equals to 60% of mixture

Use a funnel to transfer to a liquid soap container

Ensure container is tightly sealed

Ethanol can be used instead of rubbing alcohol

Alternative non-alcohol methods swap one tablespoon of witch hazel and half a teaspoon of tea tree oil for the rubbing alcohol

Rich, sweet and divinely indulgent, French toast is the ultimate comfort food being chosen by millions to soothe coronavirus stresses in these extraordinary times.

An Instagram search of the hashtag 'French toast' conjures a veritable smorgasbord of culinary delight, with 2,273,703 photos of egg soaked bread laden with maple syrup, Nutella, strawberries, bananas and crispy bacon.

Celebrity chef Curtis Stone revealed the secret to perfect French toast on his YouTube channel in September 2018.

The Australian cook said sweet brioche bread covered with milk, plenty of egg and full cream butter achieves the best results.

Rich, sweet and divinely indulgent, French toast is the ultimate comfort food being chosen by millions to soothe coronavirus stresses in these extraordinary times

Usually reserved for children's birthday parties, chocolate cakes are enjoying a moment in the sun as housebound bakers search for creative recipes in droves during lockdown.

Facebook groups and Instagram feeds are littered with chocolate souffles, mousses, tray bakes, tarts and sponge cakes, the latter which Melbourne WAG Bec Judd tried her hand last Tuesday.

Bec shared a video of herself baking a 'child-friendly' flourless chocolate cake with Cadbury drinking chocolate, almond meal and five eggs.

Even royalty are gorging on chocolate desserts these days.

Britain's Queen Elizabeth II celebrated her 94th birthday on Monday with a tray of luscious chocolate cupcakes covered in a mixture of buttercream and royal icing, with the initials E.R. - Elizabeth Regina, which means Queen Elizabeth, iced on top.

Usually reserved for children's birthday parties, chocolate cakes are enjoying a moment in the sun as housebound bakers search for creative recipes during lockdown. One Irish baker made this drool-inducing chocolate cookie cake from leftover Easter eggs.

'It's literally the easiest cake in the world to make': On Tuesday, WAG Rebecca Judd baked a flourless chocolate cake with her children

What is Dalgona coffee?

Dalgona coffee is made by whipping equal proportions of instant coffee powder, sugar, and hot water until it becomes creamy and then adding it to cold or hot milk.

It's sometimes topped with cocoa, crumbled biscuits, or honey.

The indulgent drink originated in South Korea in the 1970s and was revived in January 2020 by Korean actor Jung Il-woo.

Dubbed 'the internet's new favourite drink' by BBC Food, Dalgona coffee hit the mainstream after Korean actor Jung Il-woo shared his attempt at making the drink on TikTok in January.

Laden with full cream milk, coffee and an eye-watering two tablespoons of white sugar, the indulgent beverage contains 36 grams of sugar, 40 grams of carbohydrates and a whopping 252 calories per serve, according to Good Food Australia.

That's more than a Snickers bar, Mars bar or a Krispy Kreme glazed doughnut.

Laden with full cream milk, coffee and an eye-watering two tablespoons of white sugar, South Korean Dalgona coffee contains 36 grams of sugar, 40 grams of carbohydrates and a whopping 252 calories per serve - more than a Krispy Kreme glazed doughnut

Creative ways to cook chicken breasts has been the world's seventh most searched recipe since countries shuttered borders and businesses in mid March.

Cheap and accessible in almost every country, chicken has become the centrepiece of pastas, stir fries and curries in households worldwide.

Australians keen to get their fast food fix in lockdown have been experimenting with recipes for DIY KFC chicken dishes and sharing their creations online.

One woman said her KFC-inspired chicken wraps turned out better than the original, after she recreated the popular snack with eggs, milk, chicken broth, garlic powder, salt, pepper, flour, paprika, lemon juice and mayonnaise.

The home recipe even won over her fussy four-year-old before it was shared on the Mum's Who Cook & Bake Facebook page.

Others made KFC style chicken wings with salt, black peppercorns, dried onion rings, garlic granules, rosemary, basil, paprika, oregano, yellow mustard seeds, thyme, tarragon and plain flour before cooking them until crispy in an air fryer.

Australians keen to get their fast food fix in lockdown have been experimenting with recipes for DIY KFC chicken dishes and sharing creations like this online

One woman said her KFC-inspired chicken wraps (right) turned out better than the original, after she recreated the popular snack with eggs, milk, chicken broth, garlic powder, salt, pepper, flour, paprika, lemon juice and mayonnaise

Carrot cake has somewhat surprisingly become one of the most searched for desserts in isolation.

Time consuming and rather complex in terms of assembly and ingredients, amateur bakers blessed with more time at home than ever before are trying their hands at the recipe which creates a rich, decadent flavour if it's followed correctly.

A large cake can be made with 250 grams of self-raising flour, two teaspoons of baking soda,200 grams of white sugar, 200 grams of brown sugar, four eggs, six carrots and dashes of salt, cinnamon and vanilla extract.

It’s best topped with a creamy frosting, which can be made from 225 grams of cream cheese, 140 grams of icing sugar, a dash of heavy whipping cream and a handful of chopped pecans for decoration.

Time consuming and rather complex in terms of assembly and ingredients, amateur bakers blessed with more time at home than ever before are now trying their hands at carrot cake

Make your own carrot cake

1. Heat the oven to 180C and grease two 9-inch round cake pans, lining the bottom with parchment paper.

2. Whisk flour, baking soda, salt and cinnamon until well blended in a medium sized bowl.

2. In a separate bowl, whisk the oil, sugars and vanilla. Whisk in eggs, one at a time, until combined.

3. Switch to a large rubber spatula and scrape the sides and bottom of the bowl, then add the dry ingredients in three parts, gently stirring until they disappear and the batter is smooth. Stir in the carrots, nuts, and raisins.

4. Divide the batter between the prepared cake pans. Bake for 35 to 45 minutes until the tops of the cakes are springy to touch or when a toothpick inserted into the center of the cake comes out clean.

5. Cool cakes in pans for 15 minutes then turn out onto cooling racks, peel off parchment paper and cool completely.

1. Beat cream cheese with a handheld mixer on medium speed until creamy for about one minute in a large bowl.

2. Beat in the powdered sugar, a 1/4 cup at a time until fluffy. Pour in cream and beat on medium speed for one minute. Chill covered until ready to frost cake.

3. When the cake layers are completely cool, frost the top of one cake layer, place the other cake layer on top. Decoratively swirl the top of the cake with remaining frosting, leaving the sides unfrosted. Scatter nuts on top.

With a kilo of grass-fed meat costing less than $10 in most supermarkets, it's little wonder recipes involving ground or minced beef were the ninth most popular search as the threat of recession looms large the world over.

The versatile and inexpensive cut works well in pastas, pies, tacos and burgers, making it a fail safe inclusion on any quarantine menu.

Photos of spaghetti bolognese and Mexican chilli loaded with minced beef have been appearing in Australian Facebook cookery groups with increasing frequency over the past month.

Photos of spaghetti bolognese loaded with minced beef have been appearing in Australian Facebook cookery groups with increasing frequency over the past month

Rounding out the top 10, searches for fried rice have soared since coronavirus was declared a pandemic on March 11.

The simple dish can be made with almost any meat or vegetables, and is a great way of using up leftovers from the fridge or pantry which would only spoil otherwise.

One Australian woman experimenting in the kitchen whipped up a batch of fried rice in a slow cooker from white rice, chicken stock, peanut oil, brown onion bacon and egg.

Her recipe was praised by thousands after she posted it in a Facebook group, with many calling it 'genius' and 'better than any takeaway'.

An Australian woman experimenting in the kitchen during isolation whipped up this tasty batch of fried rice in a slow cooker, from white rice, chicken stock, peanut oil, brown onion bacon and egg

How to make fried rice in a slow cooker

- 3 cups beef stock OR chicken stock

- 1 cup frozen veggies (corn carrot peas capsicum)

1. Put stock in slow cooker set to HIGH.

2. Heat raw rice and oil in hot saucepan till rice gets golden brown constantly stirring for 3 mins

3. Add the veggies and 2 eggs stir for 1 min , then add to slow cooker and mix in with stock.

4. Cook bacon in fry pan till crispy add to slow cooker

5. Cook onion in fry pan until golden add the garlic, chopped up almonds, soy sauce, fish sauce and anything else you wish to add flavour then add it to slow cooker.


Older babies are among those most affected by iron deficiency, according to the American Academy of Pediatrics. Red meat provides an excellent and easily absorbed source of iron (which is crucial for brain development, among other benefits) – and in pureed form (thinned with water or your baby’s usual milk) it is a wonderful baby superfood.

This delicious fruit is a rich source of vitamins, including immune system-boosting vitamin C as well as vitamin A, which promotes good eyesight. It is also a good source of calcium and magnesium. The high fibre content will prevent constipation. Papaya is also known for aiding digestion – just make sure it’s ripe before giving it to your baby. Serve it from six months.


Related Items

1 Blueberries

Blueberries are an excellent source of vitamin C, fiber, and pack a ton of nutrition&mdashantioxidant, anti-inflammatory&mdashbang for their buck. Blueberries have received lots of research attention that shows impressive findings in the areas of promoting and preserving cognitive function (brain health) with age, promoting heart health, lowering your risk of certain cancers, and more, says Bazilian. &ldquoWhen you look at a blueberry, it&rsquos phytonutrients are looking right back at you: the deep blue color comes from anthocyanin, a key phytochemical and antioxidant.&rdquo In addition to fighting aging-oxidation, the vitamin C in blueberries helps promote cellular protection and skin health as we age.

2 Walnuts

Walnuts are a real multitasker when it comes to longevity. A new study just found that women who regularly consumed nuts, particularly walnuts, at midlife were more likely to age healthfully compared to those who didn&rsquot eat nuts. (&ldquoHealthy aging&rdquo was defined as having no chronic diseases, reported memory impairment and physical disabilities, as well as having intact mental health after the age of 65.)

Walnuts also play an important role in heart health. &ldquoThe first research on cardiovascular health and walnuts was published over 25 years ago in the New England Journal of Medicine, and since that time, there have been dozens and dozens of studies on heart health,&rdquo says Bazilian. A metanalysis of 26 trials on heart health has shown that walnuts help lower your total cholesterol (particularly LDL &ldquobad&rdquo cholesterol) and triglycerides, help manage healthy blood pressure, and contain plenty of anti-inflammatory phytochemicals. Lastly, cognitive health is key to longevity: many studies now have demonstrated that walnuts and their synergistic nutrients and phytochemicals&mdashthe omega-3 fats, fiber, protein and polyphenols, plus other minerals and vitamins&mdashmay help delay the onset, slow the progress, and maintain cognitive health as we age. &ldquoThis is a big anti-aging goal,&rdquo says Bazilian. &ldquoWe want to live well as well as live long, and cognitive health is critical.&rdquo

3 Tea

Indeed, the second most consumed beverage in the world next to water packs endless anti-aging benefits. Tea is hydrating and filled with the inflammation-fighting antioxidants known as phytochemicals (EGCG and other catechins, flavonoids, and theanine, to name a few). "According to the most comprehensive findings to date on tea consumption and heart disease, incorporating two to three eight-ounce cups of unsweetened green or black tea per day may lower risk of death from heart disease by about 8 to 12 percent,&rdquo explains Taylor C. Wallace, PhD, CFS, FACN, principal and CEO at the Think Healthy Group and an adjunct professor in the Department of Nutrition and Food Studies at George Mason University. &ldquoThe research also found the aging population (65 years and up) may benefit the most, with each cup of tea potentially lowering the risk of death from heart disease by 10 percent.&rdquo Tea promotes heart health by lowering your overall cholesterol and triglycerides and may reduce blood pressure and fat absorption in the body, too. Incorporating unsweetened tea into one's daily diet is an easy approach to potentially improve life expectancy.

4 Beans and Legumes

Beans are one of few foods that straddle two food categories: carbs and protein. &ldquoThey&rsquore a major part of the Mediterranean diet, which is one the healthiest styles and prevalent in regions where people live long and well lives,&rdquo says Bazilian. &ldquoLegumes are a significant contributor of plant-based protein and have been shown to reduce risk of major chronic diseases and promote health and longevity. They&rsquore filled with phytonutrients, vitamins, minerals, fiber that helps the heart and gut, blood sugar stability, certain cancers risk, healthy weight management, and more.&rdquo

Beans are extremely versatile. Kidney, black, red, fava, garbanzo, cannellini, or any other type are easy to add to soups, salads, stews, lasagna, or casseroles you can also mash them with herbs and spices as a dip for vegetables. Even canned, so long as they&rsquore low in sodium and rinsed (this removes 40 to 50 percent of the sodium), they&rsquore easy to eat, inexpensive, and rich in nutrition.

5 Herbs and Spices

&ldquoI like to think of herbs and spices as an anti-aging food group,&rdquo Bazilian says. &ldquoTheir day job is to provide flavor, which is the number one factor driving food decisions, even before convenience and health. By making other nutritious and anti-aging foods taste delicious, they&rsquore actually doing double-duty.&rdquo Basically, herbs and spices make healthy ingredients (like vegetables, fish, and plant-based protein sources) taste better&mdashplus they help us reduce our salt and added sugar intake, which we need to limit and contribute to healthy aging and reduced inflammation. We&rsquore seeing important research emerging on the phytochemical, anti-inflammatory, and other unique attributes of herbs and spices themselves, too. They&rsquore also another prominent part of Mediterranean diet, which has the closest relationship with living long and living well.

A few of our favorites? Ginger (known for its anti-inflammatory and anti-nausea effects), rosemary, cinnamon, turmeric (strong anti-inflammatory properties), and red pepper.

6 Pears

In a recent study published in Neurology, the consumption of fruits, vegetables, tea, and wine had beneficial cognitive effects among participants of the Rush Memory and Aging Project. But specifically, a higher dietary intake of the flavonols found in pears, leafy greens, broccoli, oranges, tomatoes, beans, olive oil, tea, and wine was associated with reduced risk for developing dementia associated with Alzheimer&rsquos disease. Also, according to Amy R. Kweller, MS, RD, the soft texture of ripe pears may ease consumption, and the high fiber content benefits gut, cardiovascular, and overall health as we age.


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