A natural compound found in strawberries can reduce the mental effects of ageing.
The antioxidant fisetin, when given to mice, was found to reduce their mental decline with age and inflammation in their body.
Fisetin is also found in many other plants, such as apples, onions, cucumbers and persimmons.
Dr Pamela Maher, who led the research said:
“Companies have put fisetin into various health products but there hasn’t been enough serious testing of the compound.
Based on our ongoing work, we think fisetin might be helpful as a preventative for many age-associated neurodegenerative diseases, not just Alzheimer’s, and we’d like to encourage more rigorous study of it.”
Previous studies in the same lab have found that fisetin can reduce age-related memory loss.
The study was carried out on mice that had been genetically modified to be susceptible to Alzheimer’s disease.
Dr Maher said:
“Mice are not people, of course.
But there are enough similarities that we think fisetin warrants a closer look, not only for potentially treating sporadic AD but also for reducing some of the cognitive effects associated with aging, generally.”
The mice were given food with fisetin in it for 7 months and compared to a control group.
Dr Maher said:
“At 10 months, the differences between these two groups were striking.”
Those given the fisetin had hardly suffered any age-related deficits.
The study was published in the Journals of Gerontology Series A (Currais et al., 2017).
Your cart is bursting with colorful fruits and veggies, but days later, it’s all wilted and sad. Use these smart storage rules to keep foods fresher longer.
Cucumbers stand alone
Many fruits, such as tomatoes, bananas, and melons, produce ethylene gas, a ripening agent that speeds up spoilage. Cucumbers are super sensitive to this ethylene gas, so they need their own place or they’ll spoil faster. They’re actually more suited to hanging out on the counter than in the crisper drawer with off-gassing fruits, but if you want cold cucumbers, you can store them for a few days in the fridge (away from fruits). If you need to use them up fast, try this refreshing cold cucumber soup.
Treat herbs like fresh flowers
If you’re trying to cut back on salt or just add more flavor to your food, fresh herbs fit the bill, but don’t just toss them in the fridge. “Store fresh herbs just as you would fresh cut flowers,” says Dana Tomlin, Fresh Manager at Wheatsville Food Co-op in Austin, Texas. First, make sure the leaves are completely dry. Next, snip off the ends and place the herbs, stem down in a cup or mason jar with water. Most herbs do well when stored this way in the fridge. Basil, however likes to hang out at room temperature. You’ll still want to place it in a jar with water though. When the water gets yucky, drain and add fresh water. Most herbs stored this way are good for up to two weeks. Start your own herb garden to save money and get super-fresh sprigs.
Squash and pumpkins don’t go with apples and pears
Squash and pumpkins are well known for having a long shelf life but apples, another fall favorite (along with pears and other ripening fruit) shouldn’t be stored with them. According to Oregon State University Extension Service, it will cause the squash to yellow and go bad. Squash and pumpkins keep well at temps between 50 and 55 degrees Fahrenheit, which is cooler than room temperature but not as chilly as the fridge. Larger pumpkins and larger squash will last up to six months, but keep an eye on the smaller ones, as they usually last about three months. See what nutritionists do with pumpkin puree.
Bag your root veggies
Root vegetables such as carrots, yams, kohlrabi, beets, and onions are some of the most nutrient-dense veggies we can eat, since they absorb nutrients from the soil. To retain those good nutrients, store root vegetables in a cool, dark, and humid place. A root cellar is ideal, but most of us don’t have one. The next best option, according to ohmyveggies.com, is to place the veggies in a paper or plastic bag in the crisper. If you just toss them in the fridge—even in the crisper, they’ll soften and rot a lot quicker.
Give your berries a bath
Berries are delightfully sweet and easy to eat. The problem is, they can get moldy quickly if not stored properly. The culprit is tiny mold spores that want to make the little nooks and crannies of the berry skin their home. Tomlin says the first rule is to avoid washing them until you’re ready to eat them because moisture equals mold. What if you just brought home a Costco-size carton of berries and won’t be able to eat them all right away? You can extend their life by a few days by taking a few minutes to give the berries a bath in a solution of one cup vinegar to three cups of water. Let them soak briefly; then gently rinse in a colander. The vinegar will hinder the mold growth. Since berries don’t do well sitting wet, make sure to dry them thoroughly—lay them out on a paper towel and gently blot (or put a few paper towels in your salad spinner and dry them that way. Store the berries loosely in a container that is ventilated, or leave the lid partially opened.
Separate your apples and oranges
Sometimes, we can’t just all get along. That’s the case with apples and oranges—trusted fruit bowl staples in still life paintings but frenemies in fridge life. Fruits give off a gas called ethylene, the ripening agent that will lead to faster spoilage of the produce around it, says author and chef, Matthew Robinson of The Culinary Exchange. Store apples in the fridge if you want to extend their shelf life. Oranges stored in the fridge (away from apples) should be placed in a mesh bag so that air can circulate around them. Plastic bags will only make oranges moldy.
Break up your bananas
Banana hooks may show off bananas in their best light but the problem is, they will all ripen the same time, which means you’re either eating bananas for two days straight or tossing the rotting ones. Here’s a solution: Break up the bunch. Keep some in the fruit bowl on the counter to ripen and store others bananas in the fridge to delay the ripening process. If you missed your chance and you’ve got a glut of spotted bananas, use them in banana bread or toss them in the freezer to make banana “ice cream.” Bananas are good for your health—inside and out. Another idea: Try mashing them up to make a homemade face mask.
Don’t let onions and potatoes mingle
Fried potatoes and onions are a delish combo but don’t store them together before you cook them, as the onions will cause the potatoes to go bad. “It’s best to store items like potatoes and squash in an open-air wicker basket in a cool, dark place to preserve freshness,” says Tomlin. “You can store them in a paper bag, but just make sure they’re in a container where moisture or condensation can’t build up, which would make them soften and go bad faster.” A friendly neighbor for onions is garlic. They can be stored near each other without ripening or spoiling. Just store them in a well ventilated space, and keep the paper-like skin of the garlic intact until use.
Ripen avocados next to bananas
According to the 2017 survey conducted by Pollock Communications and the trade publication Today’s Dietitian avocado is number two on the list of the Top 10 Super Foods for 2017. Since avocados can be pricey, it’s important to store them correctly. “If your avocados are under-ripe, store them next to bananas. The gasses released from the bananas promote ripening,” says Tomlin. “If you need to extend the life of an avocado, store it in the refrigerator. It will slow the ripening process significantly.” For times you get a hankerin’ for a little sliced avocado on a sammie but can’t eat the whole thing, Tomlin suggests storing the cut avocado with the seed intact in an airtight container along with a sliver of a onion.
Tomatoes hate the fridge
Or is the fridge that hates tomatoes? A freshly picked garden tomato is undeniably delicious, but too much time in the fridge can make it mushy and bland-tasting. According to eatright.org, tomatoes can be stored in the fridge for two or three days but once you cut into it any unused tomato or any fruit and veggie should be placed back in the fridge to slow down the growth of harmful bacteria. But tomatoes kept at room temperature have more flavor. So, if you can, store them on the countertop. See the other foods you’re spoiling by putting them in the fridge.
Let carrots, celery, and, asparagus take a dip
Peanut butter on a crunchy stalk of celery is a snack that has stood the test of time (especially if you put raisins atop the peanut butter), but limp celery—not so much. Storing it in plastic is a no-no. The ethylene gas it produces has no where to go. Wrap the celery tightly in foil and after each use, re-wrap it snug. Or if you want grab-n-go celery, cut it up into sticks and submerge them in water in an airtight container. The same water bath works for cut-up carrot sticks and asparagus. Keep the rubber bands around the stems and cut off the fibrous ends. They are pretty tough and not tasty anyway. Place them in a tall drinking glass with enough water to cover an inch of asparagus. Find 30 more delicious snack ideas.
Let sweet corn chill—but not too much
The best way to enjoy this sweetheart of summer is to eat it fresh for maximum sweetness. If you must store it for a short time, you can place it in the fridge. “Keep ears cool in your refrigerator with the husks on to keep in moisture,” says Tomlin. Don’t wrap the corn in a plastic or paper bag. If possible, store them toward the front of fridge where it’s slightly warmer. “Corn will dry out and get starchy if it’s kept too cold because there’s not enough humidity to keep the kernel plumb,” says Tomlin. Keep the husks on for grilling corn on the cob.
One piece of advice often given to dieters is to eat until you reach satiety — that is, until you feel full.
The problem is that different foods can have vastly different effects on hunger and satiety.
For example, 200 calories of chicken breast may make you feel full, but it could take 500 calories of cake to have the same effect.
Thus, weight loss isn’t just about eating until you feel full. It’s about choosing the right foods that make you feel full for the least amount of calories.
What Makes a Food Filling?
Many factors determine a food’s satiety value, or how filling it is relative to its calorie content. The calorie/satiety ratio is measured on a scale called the satiety index.
The satiety index also measures a food’s ability to make you feel full, reduce your hunger and lower your calorie intake over the course of the day.
Some foods simply do a better job at satisfying hunger and preventing overeating than others.
Filling foods tend to have the following qualities:
High volume: Studies indicate that the volume of food consumed strongly influences satiety. When foods contain a lot of water or air, the volume is increased without adding calories.
High protein: Studies show protein is more filling than carbs and fat. Diets higher in protein increase satiety and lead to lower overall calorie intake than lower-protein diets do.
High fiber: Fiber provides bulk and helps you feel full. It also slows the movement of food through your digestive tract, which keeps you feeling fuller for longer.
Low energy density: This means that a food is low in calories for its weight. Foods with low energy density can help you feel full for fewer calories .
So if you eat foods with the above characteristics, then you can usually eat them until fullness without getting in too many calories.
Here are 12 filling foods you can eat a lot of without getting fat.
1. Boiled Potatoes
Due to their higher carb content, many people avoid potatoes when trying to lose weight, but they shouldn’t.
Whole potatoes are loaded with vitamins, fiber and other important nutrients. They also contain a certain type of starch called resistant starch.
Resistant starch contains half the calories of regular starch (2 instead of 4 calories per gram). In your digestive system, it acts a lot like soluble fiber, helping you feel full.
Because adding resistant starch to meals helps satisfy hunger, it causes people to eat fewer calories.
Interestingly, cooling potatoes after they’re cooked increases their resistant starch content. In fact, studies show that cooling and reheating potatoes multiple times continues to increase their hunger-suppressing effect.
In a study that measured the ability of 38 foods to satisfy hunger, boiled potatoes ranked the highest.
While boiled potatoes were the most satisfying food tested, fried potato chips were found to be three times less filling.
Bottom Line: Boiled potatoes, which are highly nutritious, are number one on the satiety index. Fried potato chips are three times less filling and not considered weight loss friendly.
2. Whole Eggs
Eggs are another food that has been unfairly demonized in the past. The truth is, eggs are incredibly healthy and high in several important nutrients.
Most of the nutrients, including about half of an egg’s protein, are found in the yolk.
Eggs are a complete protein, meaning they contain all nine essential amino acids.
In addition, they’re very filling.
Several studies found that people who ate eggs for breakfast were more satisfied and consumed fewer calories throughout the day than those who had a bagel for breakfast.
In particular, one study found that people who ate eggs for breakfast lowered their body mass index (BMI) and lost more weight than those who ate a bagel.
Bottom Line: Eggs are a great source of nutrients, including high-quality protein. They may help you eat less for up to 36 hours after a meal.
3. Oatmeal
Oatmeal is a type of porridge, or hot cereal, that is often consumed for breakfast.
It’s incredibly filling and ranks third on the satiety index.
This is mainly due to its high fiber content and ability to soak up water.
Oats are a good source of a soluble fiber called beta-glucan, which helps slow down digestion and the absorption of carbs.
When compared to ready-to-eat breakfast cereal, oatmeal was better at suppressing appetite, increasing satiety and reducing calorie intake throughout the day.
Bottom Line: Oatmeal is high in fiber and soaks up water, which makes it incredibly filling. It is more filling than traditional breakfast cereals and may help you eat less throughout the day.
4. Broth-Based Soups
Liquids are often considered to be less filling than solid foods.
However, research shows soups may be more filling than solid meals with the same ingredients.
When soup was eaten at the start of a meal in one study, subjects consumed 20% fewer calories at that meal.
Several studies found that routinely eating soup can reduce calorie intake, enhance satiety and promote weight loss over time.
Stick to broth-based soups, as they tend to be lower in calories than cream-based varieties.
Bottom Line: Soups are very filling foods. Eating soup at the start of a meal may increase satiety, reduce calorie intake and lead to weight loss over time.
5. Legumes
Legumes, such as beans, peas and lentils, are well known for being good sources of fiber and protein.
This, combined with a relatively low energy density, makes them a filling food that may even promote weight loss.
A review of several studies indicates that beans, peas, chickpeas and lentils are 31% more filling than pasta and bread.
Bottom Line: Legumes are high in protein and fiber, which make them very filling. They are also relatively low in calories, which makes them a weight loss friendly food.
6. Apples
Fruits are an important part of a healthy diet.
Several studies indicate eating fruit is associated with lower calorie intake and can contribute to weight loss over time.
In particular, apples score very high on the satiety index.
Because apples contain pectin, a soluble fiber that naturally slows digestion, they help you feel full.
They are also over 85% water, which provides volume and improves satiety without adding calories.
It’s important to note that whole, solid fruit increases satiety more than puréed fruit or juice, both of which are not particularly filling.
One study looked at the effects of eating solid apple segments, applesauce or drinking apple juice at the beginning of a meal.
It found that those who ate solid apple segments consumed 91 fewer calories than those eating apple sauce and 150 fewer calories than those drinking apple juice.
Eating apple segments also resulted in higher fullness ratings and lower hunger ratings than other forms of fruit.
Bottom Line: Apples are high in water and soluble fiber but low in calories. Eating whole, solid apples may help you consume fewer calories and contribute to weight loss over time.
7. Citrus Fruits
Similarly to apples, citrus fruits are high in pectin, which can slow digestion and increase satiety.
They also have a high water content. Both oranges and grapefruit contain over 87% water, which means they’re able to fill you up for very few calories.
It has often been suggested that eating grapefruit can promote weight loss.
In one study, obese participants eating grapefruit lost significantly more weight than those given a placebo.
In another study, eating half a grapefruit three times daily at mealtimes for six weeks was associated with modest weight loss and a significant reduction in waist circumference.
When combined with calorie restriction, consuming grapefruit or grapefruit juice before meals resulted in a 7.1% weight loss, a significant reduction in body fat and weight circumference.
However, these results may not be exclusive to grapefruit, as drinking water before meals had similar effects.
Bottom Line: Citrus fruits such as oranges and grapefruit are also weight loss friendly foods. They’re high in fiber and water, which can help you feel full and consume fewer calories.
8. Fish
Fish that are rich in omega-3 fatty acids may increase satiety in people who are overweight or obese.
They’re also loaded with high-quality protein, which is known to be very filling.
In fact, fish scores higher than all other protein-rich foods on the satiety index and ranks second of all foods tested.
One study found the effect of fish on satiety was significantly greater than that of chicken and beef.
Another study found participants who ate fish consumed 11% fewer calories at their next meal than those who ate beef.
Bottom Line: Fish is high in protein and omega-3 fatty acids, which may increase satiety. Fish may also be more filling than other types of protein such as chicken and beef.
9. Lean Meats
Cut Pieces of Red Meat
Lean meats are high in protein and very filling.
In fact, higher-protein diets lead to lower overall calorie intake than lower-protein diets.
One study found that people ate 12% less at dinner after eating high-protein meat at lunch, compared to those who had a high-carb lunch.
Beef scored second highest of all protein-rich foods on the satiety index, but other lean meats such as chicken and pork are also weight loss friendly.
Bottom Line: Meat is high in protein and very filling. Eating high-protein lean meat may help you consume fewer calories at subsequent meals.
10. Cottage Cheese
Cottage cheese is low in calories but very high in protein.
It is also packed with healthy nutrients, including B vitamins, calcium, phosphorus and selenium.
These characteristics make cottage cheese a weight loss friendly food.
One study found that its effect on fullness is similar to that of eggs.
Bottom Line: Cottage cheese is high in protein and low in calories. Its effect on satiety may be comparable to that of eggs.
11. Vegetables
Vegetables are low in calories and high in volume.
They’re also packed with all kinds of beneficial nutrients and plant compounds that make them an important part of a healthy diet.
Furthermore, they’re high in water and fiber, both of which help fill you up.
Research shows that salads, in particular, help satisfy hunger, especially when consumed before a meal.
In one study, participants who ate a salad at the start of a meal consumed 7–12% fewer calories at the meal.
Another study showed that eating a salad at the start of a meal increased vegetable consumption by 23%, compared to eating it with the main course.
In order to keep your salad low in calories, avoid adding high-calorie ingredients and dressings.
Bottom Line: Vegetables are high in water and fiber, which may keep you full for longer. Eating low-calorie salads can help increase your vegetable consumption and decrease your calorie intake.
12. Popcorn
Popcorn is a whole grain and contains more fiber than many other popular snack foods.
It is also high in volume, so it takes up a lot of space in your stomach, despite being relatively low in calories.
Studies have found that popcorn will fill you up more than other popular snacks such as potato chips.
Air-popped popcorn is the healthiest. Commercially-prepared or microwave popcorn can be extremely high in calories and contain unhealthy ingredients.
To keep your popcorn low in calories, avoid adding a lot of fat to it.
Bottom Line: Popcorn is a whole grain that is high in fiber and volume, both of which help you feel full. Studies have found that popcorn is more filling than potato chips.
Take Home Message
Filling foods have certain characteristics. They’re high in volume, protein or fiber and low in energy density.
Including more of these foods in your diet may help you lose weight in the long run.
Researchers analyzed 731 sexually active Italian women aged 18 to 43 with no history or complaint of sexual disorder. Women taking prescription drugs or suffering from depression were excluded from the study as well.
Participants were separated into two groups: regular apple consumption (one to two apples a day) and no apple consumption (0 to 0.5 apples per day). The women then filled out the Female Sexual Function Index (FSFI), which is comprised of 19 questions about sexual function, sexual frequency, orgasm, lubrication and overall sexual satisfaction.
Researchers found that “daily apple use is associated with higher FSFI scores in sexually active female patients, thus increasing their lubrication and overall sexual function.”
So why apples?
The researchers hypothesize that apples may improve sexual function because, like red wine and chocolate, they contain polyphenols and antioxidants that can stimulate blood flow to the genitalia and vagina, thus helping with arousal.
Not only that, researchers says apples contain phloridzin, a common phytoestrogen that is structurally similar to estradiol – a female sex hormone – and plays a huge role in vaginal lubrication and female sexuality.
Of course, the study has its limitations. It’s a relatively small sample size and it’s difficult to separate correlation from causation. However, the researchers note the results are “intriguing,” to say the least.
Who doesn’t want to become smarter? Who wants to look better or feel healthier? Many recent studies have shown how certain nutrients can positively affect the brain, specifically in areas of the brain related to cognitive processing or feelings and emotions. Generally speaking, you want to follow a healthy diet for your brain that will lead to strong blood flow, maintenance of mental sharpness and reduce the risk of heart disease and neurodegenerative diseases such as Alzheimer’s and dementia.
We know that foods play a great role in our brain, as concluded in several studies led by a phenomenal neuroscientist at UCLA, Gomez Pinilla.
According to one study, the super fats your brain needs most are omega-3 fatty acids. Your brain converts them into DHA (docosahexaenoic acid) which enhances neuronal communication and promotes neuronal growth.
Food and nutrients represent fuel to our bodies the same way that when we use our car we need to fill the gas tank. Unfortunately, we generally take better care of our cars than our bodies. Why is that? We are hearing frequently that consuming the right nutrients can help our health, aging process, and more efficient brain-body functioning.
With that said, I want to share with you ten foods you must keep in your diet to maintain brain health:
1. Apples: Eating an apple a day protects the brain from oxidative damage that causes neurodegenerative diseases such Alzheimer’s and Parkinson’s. This magical nutrient that acts as protection is quercetin, which is a phytonutrient.
2. Asparagus: Asparagus is rich in folic acid, which is essential for the metabolism of the long chain fatty acids in your brain.
3. Lean Beef: Lean beef is rich in vitamin B12, iron and zinc. These vitamins and minerals have been shown to maintain a healthy neural tissue.
4. Blueberries and strawberries: Studies show that people who eat berries improve their memory and their motor skills. In addition, their antioxidant properties can protect your brain from the oxidative process.
5. Dark chocolate: Dark chocolate offers incredible concentration powers. It is a very powerful antioxidant containing natural stimulants that increase the production of feel-good endorphins. Trick: you need to find dark chocolate with less than 10 grams of sugar per serving for optimal benefits.
6. Salmon: Salmon contains omega-3 fatty acids, which studies have shown to be essential for brain function.
7. Dried oregano: Certain spices have powerful antioxidant properties. In several studies, this powerful spice has shown to have 40 times more antioxidant properties than apples, 30 times more than potatoes, 12 times more than oranges, and 4 times more than that of blueberries or strawberries.
8. Walnuts: Walnuts are rich in protein and contain omega-3 fatty acids, vitamins E and B6 which all promote healthy neural tissue.
9. Whole grains: Whole grains deliver fiber and vitamin E that help promote cardiovascular health, which helps improve the circulation to the brain.
10. Yogurt: Yogurt and other dairy foods are filled with protein and vitamin B that are essential to improve the communication between nerve cells.
Make sure that from now on you select and plan a great menu that include these brain foods. Life is about choices and selecting the right nutrients can play a key role in your health.
Written by Michael Gonzalez-Wallace, who is the author of Super Body, Super Brain.
You can read more from him at http://www.superbodysuperbrain.com or pick up his book Super Body, Super Brain.
Confusion, loss of memory, difficulty speaking, disorientation … Alzheimer’s, the most common form of dementia, is traumatic for those who have it and those who see their loved ones suffer from it. The statistics tell a sobering story:
More than 5 million Americans are living with Alzheimer’s
Every 67 seconds, someone in the United States develops Alzheimer’s
Alzheimer’s disease is the 6th largest cause of death in America
Scientists are not sure when and how the decline begins, but do know that the disease prevents brain cells from running well. While researchers are working day and night to find ways to battle Alzheimer’s, we on our part can keep the brain healthy by eating a balanced diet, including more of one particular fruit … apples.
Although apples have long held a terrific reputation for keeping the doctor away, some specific studies on their brain-boosting benefits are worth noting. A University of Massachusetts-Lowell study led by Dr. Thomas Shea showed that apples and apple juice helped mice with an Ahlzheimer’s-like defect improve memory tasks. In a separate study conducted by Cornell researchers, a chemical called quercetin was found to protect rat brain cells from oxidative stress. “An apple a day may supply major bioactive compounds, which may play an important role in reducing the risk of neurodegenerative disorders,” says Chang Y. “Cy” Lee, Cornell professor of food science.
And in more good apple news, Cornell University professor Rui Hai Liu and his colleague identified 13 compounds in apple peel that (in vitro or animal studies) either inhibited the growth or killed cancer cells of liver, breast and colon.
While scientists caution against believing that apples or apple juice is a definitive answer to Alzheimer or other diseases, they do emphasize that it should fit into part of a balanced daily diet. “Variety is best,” says Dr. Liu, “The thousands of phytochemicals in fruits and vegetables can be looked at as a team.”
Do try to choose locally grown organic apples. The Environmental Working Group, which publishes an annual list of conventional foods with the least and most pesticide residues points out that 99% of apple samples contain at least one type of pesticide. Some of these pesticides have been linked to Parkinson’s disease.
Most of us have heard the adage, “an apple a day keeps the doctor away” throughout our lives, but new research shows that there is serious truth to the message. Scientists at BHF Health Promotion Research Group, Nuffield Department of Population Health, at the University of Oxford, England compared the effects of eating one daily apple to taking statin drugs (used to lower cholesterol levels) among British adults aged 50 and up. The study participants made no other dietary or lifestyle changes and their mortality rates from heart attacks and strokes were recorded.
The results of the study were published in BMJ. Scientists found that eating an apple a day or taking statin drugs daily resulted in an equivalent reduction of mortality. The scientists also estimate that if 70% of the 50+ population of the United Kingdom simply ate one apple daily, 8500 deaths every year due to heart attack or stroke would be averted. And, if 90% of the British population over fifty ate a daily apple, the number of lives saved would climb to 11,000 annually.
Scientists also found that prescribing statin drugs to everyone over the age of fifty, would result in 1200 additional cases of myopathy, 200 additional cases of rhabdomyolysis, and 12,300 additional cases of diabetes annually. The great news is that if people ate a daily apple instead of taking statin drugs to prevent heart attacks and strokes, there would not be an increase in any of these serious conditions.
The researchers concluded that “An apple a day or a statin a day is equally likely to keep the doctor away.” They added “We find that a 150 year old proverb is able to match modern medicine and is likely to have fewer side effects.”
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