There is nothing but absolute wisdom behind the age-old adage, “You are what you eat,” and scientific studies continue to cut through the hype and the claims, to provide consumers with valid ways to be better by eating better. We are discovering many new foods and recipes that are just as tasty as they are healthy to eat, and many have residual benefits that improve body weight, mood and decrease the risk of our developing diseases in life. The following are some of the ones to include in your diet.

  • Apples: An apple a day keeps the doctor away may have had a lot more science than folklore behind it. Apples are full of antioxidants, known to fight free radicals, which are harmful chemicals the body can sometimes generate. These are causatives of various diseases and can speed up the aging process. One such antioxidant in apples is polyphenol, which could help regular apple eaters to live longer.
  • Blueberries and Strawberries: Those little berries pack a whole lot of power in health-giving benefits. There is evidence of their help in controlling body weight, and regular consumption of blueberries can reduce high blood pressure by 10%. New findings point to 3 X a week consumption by women reducing their risk of heart attack by as much as 33%. All because of their extremely high levels of dietary flavonoids called anthocyanins. Currently, studies are being conducted to understand the link between blueberry consumption and effective treatment for Parkinson’s disease and other neurodegenerative diseases.
  • Broccoli: Best health benefits come from raw ingestion, but steaming or undercooking is fine. Overcook, and you destroy any benefits. By eating a 100 gram serving, you get over 150% of the RDI of vitamin C. Powerful anti-cancer, anti-inflammatory benefits of sulforaphane come from eating broccoli.
  • Almonds: Almonds provide more fiber than any other tree nut. And they’re nutrient-rich, with vitamin E, calcium, magnesium, iron and riboflavin. Eating them regularly is linked to improved cholesterol levels, as almonds are comprised of 91-94% unsaturated fatty acids. Regularly included in a diet, almonds may increase heart health benefits and eating nuts in general is said to promote longevity and lower heart disease risks and cancer.