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Tag: Fruit

  • Eating food high in fiber delivers many benefits

    Eating food high in fiber delivers many benefits

    Carbohydrates are your primary source of energy. And, many complex carbohydrates provide fiber. Eating food high in fiber delivers a variety of health benefits, especially for older people. A study in Journals of Gerontology reports that, of all food categories, fiber makes the biggest difference to “successful aging.”

    The study found that older adults who eat fiber-rich diets are far more likely to avoid disability and disease as they age as well as to live longer. They are also less likely to have symptoms of depression, cognitive impairments, diabetes, high blood pressure, breathing problems and chronic diseases such as cancer, heart disease and stroke. But, the authors caution that the study results are not strong enough to be a source of dietary advice. They also make clear that the 1,600 study participants did not consume a lot of sugary drinks, which can be harmful to health.

    The National Institutes of Health reports that fiber can prevent stomach and intestinal problems, including constipation. Fiber is important for a heart healthy diet. And, there is substantial evidence that fiber can lower your cholesterol and blood sugar levels.

    Fiber can also help you maintain a healthy weight. Eating foods with fiber fills you up faster than eating other foods, keeping you from over-eating.

    Fruits, vegetables, nuts, seeds, beans and whole grains all provide you with fiber. To increase your supply of fiber, eat whole fruits and vegetables and leave the skins on. Whole fruits and vegetables have far higher fiber content than fruit and vegetable juice. Raspberries, artichokes, green peas, lentils, barley, pears and split peas are particularly rich in fiber. The Mayo Clinic advises that to maximize the benefits of fiber, drink a good amount of water. (Processed foods are lower in fiber than whole foods.)

    Keep in mind that if you want to increase the amount of fiber in your diet, you should do it slowly–over a period of a few weeks–so that the bacteria in your digestive system adapt to this diet change. Otherwise, you may end up with intestinal gas, stomach bloating and cramping.

    [This article was originally published on August 15, 2018]

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  • How to boost your brainpower

    How to boost your brainpower

    Ready to boost your brainpower? Consumer Reports advises that you keep your weight normal and eat foods rich in nutrients. Whether or not the advice works to improve your memory and thinking, you can’t go wrong trying it.

    Eat foods rich in flavonoids. Flavonoids decrease the likelihood of inflammation and damage to cells. They also help blood flow. One long-term study found that people who eat apples, berries, pears and other foods rich in flavonoids had a greater likelihood of not having their thinking slip than people who did not.

    Avoid supplements. As a general rule, supplements offer no benefit to people who are otherwise healthy. Some supplements contain ingredients that are dangerous or otherwise not good for you. At the same time, be sure you have enough vitamin B12, D and folate.

    Eat salad. Some experts say that eating one cup of salad or a half cup of cooked leafy greens can keep your mind from slipping as fast as it otherwise might. One study found that people who ate leafy greens daily had brains that worked at the same level as people more than a decade younger.

    Eat lots of fatty fish. Studies find a lower risk of dementia among people who eat tuna, sardines and salmon several times a week. These fish contain a lot of omega-3 fatty acids which reduce the likelihood of inflammation in the brain. Eating a lot of these fish also reduces intake of red meat which has a lot of saturated fat and is bad for your health. Note: Tuna, swordfish and halibut can have high mercury levels, so you might want to avoid eating too much of these fish.

    Follow a DASH, MIND or Mediterranean diet. You should eat a diet rich in whole grains, less fatty proteins and produce. For example, you might eat lots of green vegetables, avocados, nuts, grains, fatty fish and olive oil. Berries and greens could be particularly helpful to your brain function.

    Drink coffee and tea. Coffee and tea contain a lot of flavonoids. Studies show a 30 percent reduced risk of dementia and stroke among people who drink two or three cups of coffee daily as well as tea.

    And, don’t forget to exercise!

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  • Eat your fruits!

    Eat your fruits!

    The National Institute on Aging explains that older adults generally do not eat enough fruit and recommends eating more. Go for variety, including a range of colors, because different fruits offer different benefits.

    Harvard Health explains that fruits contain vitamins, minerals, and fiber. Fiber helps to keep your digestive system working. Fruits (and vegetables) also provide you with plant substances called phytochemicals that can help keep you healthy. They are plant chemicals that contribute to the color, taste and smell of fruits and vegetables. Evidence suggests that phytochemicals may help fight cancer and heart disease.

    Different fruits have dozens of different phytochemicals, including in their skins. Berries, apples, and citrus fruits have flavonoids that may fight inflammation and tumor growth. Berries also have anthocyanins which may lower blood pressure.

    Grapes and apples have proanthocyanidins and flavanols which may improve functioning of the lining of the arteries and also lower blood pressure. Cherries and citrus fruits have terpenes which may help slow cancer cell growth and fight viruses.

    Cochrane, a non-profit independent research organization, reports that eating five to nine portions of fruits (and vegetables) each day may reduce your risk of cardiovascular disease, but the evidence is limited. A portion (a half cup) could be a two inch peach or large plum or a half of a grapefruit. It also could be two ounces of dried fruit or an eighth of a cantaloupe. Side effects of eating fruit include more bowel movements, bad breath and body odor.

    Before eating fruits, be sure to wash them. And, try to eat whole fruits. Juices are good, but you lose a lot of the nutrients once fruit becomes juice. If you’re buying canned or dried fruit, choose the products with the least sugar.

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