One of the things I love most about my job is that nutrition is such an exciting science! We're constantly learning about how various foods and nutrients prevent disease, ward off aging, and optimize health. I spend louis vuitton outlet about an hour a day reading and reviewing new research in order to stay current, and even after 15+ years of practice, I'm still in awe of the power of healthy food. Here are five recent studies about the impressive health benefits of some of my favorite fruits and veggies, plus easy ways to gobble them up to reap the rewards.
Vitamin D is the reigning nutrition rock star. Research out this month found that adequate levels improve muscle strength and help muscles work more efficiently, by boosting energy from within cells. have inadequate levels. This key nutrient is not found naturally in many foods, and getting enough can be a challenge. Vitamin D's nickname is the "sunshine vitamin" because exposure to the sun's ultraviolet rays triggers its production in the body. Unfortunately, you can't rely on the sun as your sole source. Where you live, the season, time of day, cloud cover, smog, and sunscreen all affect UV exposure and vitamin D production. One recent study found that over 50 percent of sundrenched Hawaiians, who spend 2030 hours per week outdoors, still had low levels. That's why a justpublished study about mushrooms was so impressive. goo.gl/4FeUzB We've known for some time that UV exposure also increases mushrooms' vitamin D levels, and researchers from Boston University School of Medicine, found that in healthy adults, eating sundrenched mushrooms for 12 winter weeks was just as effective at raising blood vitamin D levels as taking a supplement.
Mangos are rich in immune supporting vitamins A and C, in addition to fiber and unique antioxidants, which have been shown to fight inflammation, a known trigger of aging and disease. Now new research, from scientists at Oklahoma State University, shows that these delicious gems may also help reduce body fat. In the animal study, mango flesh was louboutin Shoes Outlet freezedried, ground into a powder, and added in small amounts to the meals of some mice, but not others. After two months, scientists found that the mangofed mice had less body fat, as well as lower cholesterol levels, and better blood sugar control.
The research about the benefits of berries seems almost too good to be true. They've been linked to warding off replica michael kors handbags obesity, lowering insulin and triglyceride levels, and fighting heart disease, cancer, high blood pressure, and osteoporosis. Now a new Tufts study finds that berries may help to clear toxins from the brain, to protect it from aging and diseases, such as Alzheimer and Parkinson to eat more:
Fresh berries are one of life's greatest pleasures, so when they're in season, I savor them as is, and add them to dishes like whole grain French toast or mock cobbler. But I also stock my freezer with frozen varieties to enjoy year round, which can be whipped into smoothies, thawed and added to oatmeal, or seasoned with savory herbs as a dipping sauce for grilled shrimp or tofu. Numerous studies have found that their potent antioxidants, called flavonoids, slash the risk of heart disease by relaxing blood vessels to open up blood flow and boost circulation, inhibit blood clots, and prevent "bad" LDL cholesterol from becoming oxidized, which triggers a domino effect that leads to hardened arteries and blockages. Now a new University of Michigan animal study finds that a mixture of red, green, and black grapes not only increased antioxidant defenses, but also reduced inflammation, and decreased both liver and belly fat in rats. Scientists say that the effects may cut the risk of metabolic syndrome, a cluster of conditions that significantly up the chance of developing heart disease, stroke, and Type 2 diabetes.
In addition to popping fresh grapes, you can incorporate them into meals, pairing them with proteins, like seafood and chickpeas, or whole grains, like quinoa and wild rice. One of my favorite combos is grape muesli fold fresh grated ginger, mint, rolled oats, sunflower seeds, and sliced seedless grapes into organic 0% Greek or plantbased yogurt. Chill in the fridge for at least 30 minutes or overnight as a luscious breakfast or snack option.
I've always been a fan of beets. In addition to being vibrant and naturally sweet, they're rich in vitamins, minerals, antioxidants, and natural detoxers. Previous studies have found that beets may help slow the growth of cancer and improve athletic performance by boosting endurance. Now a new study, published last week in the American Heart Association journalHypertension found that people with high blood pressure who drank about eight ounces of beetroot juice experienced a 10 point drop in blood pressure.
Beets add a gorgeous hue and sweetness to fresh juice blends, but you can also enjoy them whole. I like to peel beets, grate them, and add to garden salads or slaw, grill baby beets in foil, or slice and ovenroast large beets, then drizzle with rosemary balsamic.
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