The latest science on the muscle-building, brain-enhancing, wrinkle-erasing, heart-strengthening, bone-protecting, immunity-boosting, and inflammation-fighting foods you should be eating every day. Here is Part 2 of our 40 Age-Erasing Superfoods Whole Food Numbers 1-20.
40 Age-Erasing Superfoods Part 2
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 immune-system 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 first-ballot 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.
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It can also protect against degenerative diseases like Alzheimer’s and the general effects of aging.
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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.
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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 as, 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 sun-exposed skin.
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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._ _ _ _ _ _ _ _ _ _ _ _ _ _
Dark Chocolate 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.
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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 from damaging 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 wand’s 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.
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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.
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“That, in turn, facilitates calcium absorption.”
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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.
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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.
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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.
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Eat a 1/4 cup twice a week, says Greaves.
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18. Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building 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.
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A serving of walnuts “about 1 ounce, or seven nuts” is good anytime, but especially as a post-workout recovery snack.
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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 nutrition-speak as anti-angiogenesis. Researchers at UCLA have also found that it helps deter the accumulation 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 to the Alzheimer’s Association.
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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.
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That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function.
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OBlack Beans are also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.
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