Last year, according to the CDC, only 10% of Americans met the daily recommendations for fruits and vegetables. Folks, we need to do better. If you followed our recent posts and different colors of fruits and vegetables, you know how important they are to our diet and therefore our health.
Want to keep your eyes healthy? Be sure you have orange fruits and vegetables as part of your diet. Orange produce is high in vitamin A, lutein and zeaxanthin, all nutrients that help keep our eyes healthy. According to Kate Wilson McGowan, RD, "Studies show that lutein and zeaxanthin can delay the progression of eye-related macular degeneration and cataracts." And according to the American Academy of Ophthalmology, vitamin A helps keep our eyes moisturized and lubricated and can help us see better in low-light situations.
When food shopping, add some cantaloupe, carrots, oranges, persimmons, pumpkin, sweet potatoes, winter squash, etc to your cart or basket.
Our colors today are pink and red. According to Maggie Moon, a Los Angeles-based registered dietitian and author of The Mind Diet: 2nd Edition red and pink pigments indicate the nutrient lycopene. She continues by saying, "Lycopene protects cells from damage and may help prevent Alzheimer's disease, prostate cancer, and heart disease."
A 2022 review published in the International Journal of Molecular Sciences, consuming a serving of lycopene-rich tomatoes every day is associated with reduced risk of cardiovascular diseases.
When shopping at your favorite grocery store or market, add cherries, red bell peppers, strawberries, tomatoes, watermelon, etc. See the chart below for more ideas.
This is another in our series about various colorful fruits and vegetables. Today's color is purple. The color purple in fruits and vegetables may be a sign they provide resveratrol, a type of antioxidant that may help the heart. Per a 2021 review in the International Journal of Molecular Sciences, resveratrol may help delay the progression of plaque buildup in the arteries and improve blood pressure.
The anti-inflammatory resveratrol found in prunes, which are dried plums, may also help our bones. "Studies have found that eating about 5 prunes daily is associated with better bone strength among postmenopausal women," stated by Samantha Cassetty, RD.
When shopping at your local grocery store or market, consider adding some prunes, plums, grapes, eggplant, etc to your cart or basket. See even more options on the chart below.
Today's post is another in how colorful fruits and vegetables can affect our health. So far this week, we have gone over yellow and green fruits and vegetables. Today we will feature blue fruits and vegetables.
The following is a quote from Maggie Moon, RD. "Blue foods get their rich hues from anthocyanins, which fight free radicals and reduce inflammation. This may have a role in preventing Alzheimer's disease."
A recent trial involving adults age 65 and older found that consuming wild blueberries daily for six months improved cognition, specifically speed of processing. The results were most impressive for 75- to 80-year-olds. More research in older adults shows supplementing with Concord grape juice and wild blueberry juice may improve cognitive function, too.
When shopping at your local grocery store or market, add some blue corn, Concord grapes, and/or blueberries to your cart or basket.
Yes, here she goes again on green foods in our diets. Whether you like them or not, you really must have greens in your diet. Today we again discuss some of the reasons why you need them in your diet.
Both leafy greens and kiwi contain vitamin K, a nutrient needed for bone health. An added plus, leafy greens also contain nutrients that may help cognition. According to Samantha Cassetty, RD, "One study of adults age 58 and older found those who ate about a serving a day of leafy greens had the brainpower of people 11 years younger." Don't know about you, but that sounds good to this old lady.
Avocados may also improve cognition. A 2021 study published in Frontiers in Nutrition found that those who eat avocados had significantly higher cognitive scores than those who didn't eat avocados.
Emerging research links glucosinolates (compounds found in cruciferous vegetables such as cabbage and Brussels sprouts) with reduced risk of chronic disease, such as type 2 diabetes.
Next time you go grocery shopping be sure to add some avocados, broccoli, Brussels sprouts, cabbage, kiwi and/or leafy greens to your cart or basket. Your body will thank you.
Are you eating your fruits and vegetables? It is important that you do. Today's post will feature yellow fruits and vegetables and how important they are to your diet. Fiber is an important nutrient we get from many of the golden-hued fruits and vegetables. Most Americans don't get enough fiber in their diets
Fiber aids digestion, promotes fullness, controls cholesterol and blood sugar levels. It can also regulate inflammation by its role in supporting a healthy gut microbiome, according to Samantha Cassetty, RD.
Yellow foods often contain meaningful amounts of vitamin C, too. "Vitamin C is an antioxidant that helps stabilize cells from damage that can lead to numerous diseases, including heart disease, cancer, diabetes, and neurodegenerative diseases," Cassetty says.
One large yellow pepper has more than three times the amount of vitamin C you need in a day.
Next time you are shopping, add bananas, corn, pineapple, yellow bell peppers, and yellow onions to your cart or basket. At least add a couple of those. Your body will thank you for feeding it some yellow fruits and/or veggies.
This is our last post on the information about mushrooms and the brain and/or cognitive decline. How about mushrooms grown under or treated with UV light? Such mushrooms have more vitamin D than those grown in the dark. UV-treated white mushrooms may boost mood. According to the Dietary guidelines for Americans, most Americans do not get enough vitamin D. Several studies have shown that reduced levels of vitamin D are associated with depressive symptoms. Get a vitamin D fix with mushrooms grown or treated with UV light, packing labels will specify.
We are continuing on yesterday's post on mushrooms and their role in preventing cognitive decline. As was pointed out in the last two posts, the information on these posts is from an article by Jerlyn Jones, MS, MPA, RDN. Lion's mane mushrooms are also believed to boost brain health. A small study done in 2023 in Nutrients on adults ages 18-45 found that a daily capsule containing a proprietary blend of lion's mane mushroom complex for nearly one month improved participants' speed and performance during different mental tests and stress levels were also reduced. The above-mentioned study used mushroom powder, but fresh lion's mane mushrooms provide another benefit for some, plant-based seafood flavor. Since this tender variety tastes similar to crab and lobster, you may want to try it in dishes such as stir-fries and risotto.
Continuing yesterday's post about mushrooms, today we will talk about the brain and mushrooms. A study done in 2019 in the Journal of Alzheimer's Disease with 663 participants age 60 and older found those who ate at least 1 1/2 cups of mushrooms, such as oyster, shiitake, and white (button) mushrooms, per week had a 50% lower risk of early-stage memory loss, also known as mild cognitive impairment, known as MCI. MCI causes memory and language difficulties and is often correlated with subsequent development of Alzheimer's disease.
All of the above information is from an article by Jerlyn Jones, MS, MPA, RDN. She suggests the following to get more mushrooms into one's diet; sauté mushrooms in olive oil and add to cooked lentils or quinoa for an easy side dish. Or add them to soups for rich flavor and to fight inflammation.
According to Jerlyn Jones, MS, MPA, RDN, mushrooms are packed with powerhouse nutrients. Not fond of mushrooms? Slip them into to soups, casseroles, etc where they will hardly be noticed. If you are one who tries to stay away from or simply doesn't like meat, mushrooms are a good alternative.
Several studies have shown that plant-based eating reduces inflammation and in turn protects our brains. And adding mushrooms, such as porcini, to your diet can further fight inflammation, thanks in part to the antioxidant ergothioneine (ERG). According to a 2023 review published in Nutrients. low levels of ERG in people age 60 or older may be a risk factor for age-related diseases, such as Alzheimer's and Parkinson's.
Tomorrow's post will further discuss mushrooms as related to diet and health.
Information in this post is from an article by Jerlyn Jones, MS, MPA, RDN in allrecipes.
In yesterday's post Dr. Ian S. Katnelson gave us advice on late night snacking for a good night's sleep with the emphasis on tryptophan. Today we continue with our emphasis on melatonin which the body uses to make serotonin, and some of the foods that contain it.
Today, we will feature melatonin. Melatonin is a hormone the body naturally produces that helps regulate the sleep-wake cycle. However, it can also be found in certain foods. Good sources of melatonin can be found in tart cherries, unsweetened tart cherry juice, eggs, milk, pistachios, almonds and bananas.
Are you often wondering, "What is a good nighttime snack?" Ian S. Katznelson, M.D., a neurologist and sleep physician at Northwestern Medicine, is often ask a version of this question. According to Dr. Katznelson, there is no magic bullet or single food holds the key to better sleep. He continues that certain foods can promote sleep so her recommends we pick foods that contain nutrients and compounds know to promote sleep for that late night snacking.
The first is tryptophan, an essential amino acid the body uses to make serotonin. Serotonin plays a role in how well we sleep and how long we sleep. But the body doesn't make tryptophan on its own. Therefore, we must get it in our diets. Here is a list of foods that are good sources of tryptophan; turkey, big surprise there. How many times has the family wanted a nap after a big turkey meal? Others are chicken, fish, eggs, cheese edamame, peanuts, tofu, quinoa, pumpkin seeds, etc.
Tomorrow's post will feature more info about sleep and late-night snack.
