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
- 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.
- 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 the 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.
- There are two things you need to know about tomatoes: red is 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.