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The 40 Best Foods

The 40 Best Foods

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Published by ராஜா MVS
Senthil Raja MV
Senthil Raja MV

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Published by: ராஜா MVS on Oct 12, 2010
Copyright:Attribution Non-commercial


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The 40 Best Age-Erasing Superfoods
By: The editors of Men's Health
The latest science on the muscle-building, brain-enhancing, wrinkle-erasing, heart-strengthening,bone-protecting, immunity-boosting, and inflammation-fighting foods you should beeating every day.
1. Almonds
These energy-rich snacks lower badcholesterol, thanks to plant sterols, andbenefit diabetics by lowering blood sugar.They’re also rich in amino acids, whichbolster testosterone levels and musclegrowth. Almonds are also stuffed withvitamin E, which helps defend against sundamage. In a study, volunteers whoconsumed 14 milligrams of the vitamin(about 20 almonds) per day and then wereexposed to UV light burned less than thosewho took none. And because vitamin E isan antioxidant, it also works to keep yourarteries free of dangerous free radicals.Low levels of vitamin E are also associatedwith poor memory performance and cognitive decline, says dietitian Sari Greaves of New YorkPresbyterian Hospital–Cornell.
2. Flaxseeds
Rich in protein and fiber, these littleseeds offer a payload of omega-3 fattyacids, which erase spots and iron outfine lines in the skin.
The British Journal of Nutrition 
reported that participants inone study who downed about half ateaspoon of omega-3s daily in 6 weeksexperienced significantly less irritationand 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. After60 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseedon oatmeal, yogurt, and salads.
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3. Tomatoes
There are two things you need to knowabout tomatoes: red are the best,because they’re packed with more ofthe antioxidant lycopene; andprocessed tomatoes are just as potentas fresh ones, because it’s easier forthe body to absorb the lycopene.Studies show that a diet rich inlycopene can decrease your risk ofbladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary arterydisease, and help eliminate skin-aging free radicals caused by ultraviolet rays. “Cooked tomatoesand tomato paste work best,” says celebrity trainer Gunnar Petersen.
4. Sweet Potatoes
Often confused with yams, thesetubers are one of the healthiest foodson the planet. In addition tocountering the effects of secondhandsmoke and preventing diabetes,sweet potatoes contain glutathione,an antioxidant that can enhancenutrient metabolism and immune-system health, as well as protectagainst Alzheimer’s, Parkinson’s, liverdisease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loadedwith vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recentstudy in the
American Journal of Clinical Nutrition 
found that volunteers who consumed 4milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance ofwrinkles by 11 percent.
5. Spinach
It may be green and leafy, but spinach—arenowned muscle builder—is also the ultimateman food. The heart-health equivalent of a first-ballot Hall of Famer, spinach is replete with theessential minerals potassium and magnesium,and it’s one of the top sources of lutein, anantioxidant that may help prevent cloggedarteries. Plus its vitamins and nutrients canbolster bone-mineral density, attack prostatecancer cells, reduce the risk of skin tumors, fightcolon cancer, and, last but not least, increaseblood flow to the penis. “Popeye was on tosomething,” says Susan Bowerman, assistant director of the Center for Human Nutrition at theUniversity of California at Los Angeles.
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6. Rosemary
The carnosic acid found in this spice hasbeen shown to reduce stroke risk in miceby 40 percent, according to a studypublished in the
Journal of Neurochemistry 
. Carnosic acid appears toset off a process that shields brain cellsfrom free-radical damage, which canworsen the effects of a stroke. It can alsoprotect against degenerative diseases likeAlzheimer’s and the general effects ofaging.
7. Wild Salmon
A 4-ounce serving of salmon hasapproximately 2,000 milligrams ofdocosahexaenoic acid (DHA) andeicosapentaenoic acid (EPA),omega-3 fatty acids that serve asoil for the brain’s hardware byhelping nerve cells communicatewith one another. Thirty-five percentof your brain consists of fatty acidslike these, but they can decline asthe years stack up. A 2008 University of Cincinnati study, for instance, found that the brain tissueof 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,” saysWilliam Harris, Ph.D., a nutrition researcher at the University of South Dakota. Why is wild soimportant? Because farmed fish, which are fattened with soy, can be as high in inflammatoryomega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed andis 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 preventa range of diseases from cancer toheart disease,” says Ryan Andrews,the director of research at PrecisionNutrition, in Toronto, Canada. Think ofblueberries as anti-rust for your graymatter, too. Besides being rich in fiberand vitamins A and C, they’re alsopacked 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 wildblueberries whenever possible, as they contain 26 percent more antioxidants than cultivatedvarieties.

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