Whip up one of these tasty overnight oats recipes to reap the benefits! Not only are mushrooms super low-cal, they're a good source of with potassium, a nutrient that can help lower blood pressure and offset the negative effects of excess sodium. Another reason to add the veggie to your shopping list: Researchers at the University of Florida showed increased immunity in people who ate four ounces of cooked mushrooms every day for four weeks.
The world's first Olympians circa BC were rewarded jugs of olive oil for their athletic feats. And today's health experts consider regular intake of the "liquid gold" equally valuable. Regular intake of virgin olive oil—a healthy fat characteristic of the Mediterranean diet—is associated with low incidences of cancer, heart disease, and other obesity-related problems as well as a lower risk of stroke.
A recent study in the journal PLOS ONE showed that obese firefighters who adhered to a Mediterranean-style diet rich in olive oil showed a 35 percent decreased risk of metabolic syndrome, as well as a 43 percent lower risk of weight gain.
Another reason we love olive oil: Studies show phenols in virgin olive oil can effectively "turn off" genes associated with inflammation seen in metabolic syndrome. A study of more than 2, adults revealed that those who consume just two percent of their total daily calories from yogurt have a lower incidence of hypertension than those who eat the creamy stuff less often.
And some yogurts also carry a nice dose of potassium, a proven blood pressure reducer. To get the benefits and tone your body, start your day with one of these best yogurts for weight loss. Though not everybody realizes it, diabetes is a risk factor for various heart diseases including heart attack and stroke , and other conditions like Alzheimer's disease, kidney damage, and nerve damage.
If you want to avoid spending hours in a doctor's office waiting room, make the foods below mainstays of your diet. According to an Archives of Internal Medicine report, choosing brown rice over white may help reduce the risk of type 2 diabetes—likely because the fiber helps ward off blood sugar spikes and surges of hunger.
A study published in the journal Diabetes Care discovered that those who ate more green, leafy vegetables in addition to fruit were less likely to develop type 2 diabetes. Although the study only followed women, there's a good chance men could benefit, too.
Plus, nothing bad has ever come of eating more veggies! Why do we suggest watercress above all other greens? It has far more nutrients than other greens and has also been shown to fight off cancer.
Results from an eight-week trial published in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress that's about two cups could reduce DNA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it's best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches. A Archives of Internal Medicine study found that men who consumed more dairy products, particularly those low in fat, had a reduced risk of type 2 diabetes.
Other research suggests that dairy products may help ward off insulin resistance, which leads to type 2 diabetes. When shopping, select dairy products that are fortified with vitamin D and calcium, since research shows that low levels of vitamin D may be tied to poor health outcomes. In fact, people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a study of 26, people in the American Journal of Clinical Nutrition.
Those who ate a lot of low-fat dairy products, on the other hand, had the highest incidence. The researchers speculated that while calcium, protein, vitamin D and other nutrients in yogurt are indeed good for us, we need the fat that goes along with them in order to get their protective effects.
Broccoli is packed with sulforaphane, a compound that wards off inflammation, improves blood sugar control, and protects blood vessels from the cardiovascular damage that's often a consequence of diabetes. Add it to omelets, stir-frys and pasta dishes.
Get this: Studies suggest that those with high levels of vitamin C in their systems may also have the lowest incidence of diabetes.
But before you reach for that orange to stay healthy, consider this: Guava provides percent of the day's vitamin C in just one cup!
A small round orange, on the other hand, packs just 85 percent. Although the tropical fruit packs 4 grams of protein per cup, it's best to pair guava with an additional source of protein—like nuts or a low-fat cheese stick—to ensure blood sugar levels remain even keel.
For more superfoods that can improve your health and help you slim down, check out these weight loss superfoods! We all know that family history and the environment play a role in each person's cancer risk, however, there are also a number of risk factors within our control.
Limiting alcohol, avoiding cigarettes, exercising regularly, and eating a healthy diet can all help. Paired with a healthy lifestyle, consider the foods below an additional shield against the big C.
It's all thanks to the fruit's high levels of lycopene, an antioxidant that fights off toxins that can cause DNA and cell damage. An added bonus: Tomatoes have been shown to improve sperm morphology shape. Men with the highest tomato intake contributed to between 8 and 10 percent more "normal" sperm.
You likely already knew that the omega-3s and vitamin D in mackerel, herring, and wild salmon were good for your heart, but did you know they could also help ward off the big "C? The study authors credit the fish's high omega-3s and vitamin D content for their protective properties. Reduce your intake of processed meats like cold cuts, bacon, and sausage, which have all been linked to an increased risk of cancer, and add more fatty fish to your diets throughout the week to ensure a steady supply of the protective nutrients.
If you're at a Japanese restaurant order the Saba Roll it's made with mackerel , and if you find yourself at an American restaurant look for herring or wild salmon dishes on the menu. Berries—such as cranberries, strawberries, raspberries, blackberries, and blueberries—contain powerful tumor-blocking compounds like phenolic acids, glycosides, and anthocyanins and antioxidants like ellagic acid that can slow the reproduction of cancer cells and stop free radicals from damaging cells. Consuming the fruit is especially effective at warding off colon, prostate, and esophageal cancers, studies have found.
Add fresh or frozen berries to your fruit salad, pancakes, or smoothies to reap the benefits. According to a Food Chemistry study, the antioxidants found in white tea not only help protect healthy cells against potentially carcinogenic oxidative damage, but they can inhibit the reproduction of existing colon cancer cells.
Love oranges, lemons, and grapefruits? Keep eating them—just don't throw out the peels. They contain a powerful compound that boosts the body's production of detoxifying enzymes. In fact, consuming zest regularly can help reduce the risk of squamous-cell skin cancer by 30 percent and shrink existing tumors, say University of Arizona researchers. Rich in disease-fighting chemicals and nutrients that block larynx, mouth, lung, breast, skin, and stomach cancer cells, spinach, kale, mustard greens, Swiss chard and romaine lettuce are all great greens to add your diet.
Although each of these veggies deserves a place on your plate, spinach should definitely be your go-to if you have to pick just one—especially if you're a fan of red meat. Popeye's go-to green contains compounds that can actually block the carcinogenic organic compound PhIP, which is abundant in cooked red meat, say Oregon State University researchers. Lycopene, a phytonutrient that gives fruits and veggies their red hue, has been shown to help lower the risk of developing prostate cancer.
To reap the benefits add veggies like tomatoes and sweet reap peppers to your diet a few times a week. Lycopene from food cooked with a little fat is better absorbed into the body than raw foods eaten without fat. Tomatoes cooked in olive oil, for example, release more lycopene into the body than do raw tomatoes. Coffee Go ahead, pour yourself a cup. The latest data shows that plain coffee may reduce diabetes risk and enhance power and endurance in well-trained athletes.
Oatmeal is just as powerful, drastically increasing the supply of fuel to working muscles. Rating for both: A. If your favorite box has a comic on the back, check the nutrition label stat! Cruise home and grill your own. Rating: F. Tomatoes With just 35 calories and 40 percent of your daily vitamin C apiece—plus a bounty of cancer fighting lycopene in every bite—tomatoes are one of the best vegetables you can eat, even if you have to resort to getting them as sauce on your slice.
Chili Drive-up chili is a good source of protein and slow-release carbs. Chicken At 27 g of protein per skin-and-boneless 3-oz breast, chicken is one of the best muscle foods on legs.
Possibly, thanks to the combination of frying and a cancer-causer called acrylamide in every fry. Spinach The iron in spinach is spackle for your sinew, helping to rebuild the muscle-tissue that strength training tears down.
Apples An apple a day could keep a hacking cough away. Studies show that apples help to counteract damage from inhaled cigarette smoke. Onions Quercetin-rich onions help battle cataracts, cancer and heart disease. But be careful! Nachos Swap regular chips for baked, lowfat cheese for full, add some salsa, refried beans and guac, and the angry clash of chips and cheese redeems itself big time.
Sushi Want to appear smarter? Order sushi. Tuna Studies shows that increasing protein intake to 1. A 3-oz can of tuna packs 20 g—providing a whole lot of bang toward bigger guns.
Dark Chocolate The high-quality antioxidants in the cocoa justify this indulgence, helping to delay aging and prevent the buildup of cholesterol in your arteries.
Just stick to small servings. Turkey Barflies, beware: All that alcohol may leave you peeing your zinc stores down the pub urinal, causing your testosterone levels to plunge. Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. Visit her at her blog or on Instagram.
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Fill your basket. Multiple studies show that reaping a bigger portion of our protein from plants cuts instances of heart disease. As well as packing 9g of protein per serving, black beans are rich in resistant starch, which balances the effects of a steak-heavy diet. While the efficacy of fish oil supplements for general health is debatable, a recent Danish study linked them to a higher sperm count in young men.
On average, British men eat about 21g of fibre a day — short of the 30g needed for optimal health. A portion of wholemeal pasta packs about 6.
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