The
40 Best Age-Erasing Superfoods
資料提供者:CK Wan
29 August 2013
By: The editors of Men's Health
The latest science on the musclebuilding, brain-enhancing, wrinkleerasing, heart-strengthening, bone-protecting, immunityboosting, and inflammationfighting foods you should be eating every day.
1. Almonds
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.
2. Flaxseeds
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 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.
3. Tomatoes
There are two things you need to know about tomatoes: red
are 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.
4.
Sweet Potatoes
Often confused with yams, these tubers are one of the
healthiest foods on the planet. In addition to countering the effects of
secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an
antioxidant that can enhance nutrient metabolism and immunesystem
health, as well as protect against Alzheimer’s, Parkinson’s, liver disease,
cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re
also loaded with vitamin C, which smoothes out wrinkles by stimulating the
production of collagen. A recent study in the American Journal of Clinical
Nutrition found that volunteers who consumed 4 milligrams of C (about half
a small sweet potato) daily for 3 years decreased the appearance of wrinkles by
11 percent.
5.
Spinach
It may be green and leafy, but spinach—a renowned muscle
builder—is also the ultimate man food. The heart-health
equivalent of a firstballot Hall of Famer, spinach is
replete with the essential minerals potassium and magnesium, and it’s one of
the top sources of lutein, an antioxidant that may help prevent clogged arteries.
Plus its vitamins and nutrients can bolster bone-mineral density, attack
prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and,
last but not least, increase blood flow to the penis. “Popeye was on to something,”
says Susan Bowerman, assistant director of the Center
for Human Nutrition at the University of California at Los Angeles.
6. Rosemary
The carnosic acid found in this
spice has been shown to reduce stroke risk in mice by 40 percent, according to
a study published in the Journal of Neurochemistry. Carnosic
acid appears to set off a process that shields brain cells from free-radical
damage, which can worsen the effects of a stroke. It can also protect against
degenerative diseases like Alzheimer’s and the general effects of aging.
7. Wild Salmon
A 4-ounce serving of salmon has approximately 2,000
milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3
fatty acids that serve as oil for the brain’s hardware by helping nerve cells
communicate with one another. Thirty-five percent of your brain consists of
fatty acids like these, but they can decline as the years stack up. A 2008
University of Cincinnati study, for instance, found that the brain tissue of
65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29-
to 35-year-olds.
“If you want to keep your wits about you as you age,
start consuming omega-3s now,” says William Harris, Ph.D., a nutrition
researcher at the University of South Dakota. Why is wild so important? Because
farmed fish, which are fattened with soy, can be as high in inflammatory omega-6
fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be
farmed and is always wild. Aim for at least two servings a week, says dietitian
Joan Salge Blake, author of Nutrition and You.
8. Blueberries
“This potent little fruit can help prevent a range of
diseases from cancer to heart disease,” says Ryan Andrews, the director of
research at Precision Nutrition, in Toronto, Canada. Think of blueberries as
anti-rust for your gray matter, too. Besides being rich in fiber and vitamins A
and C, they’re also packed with antioxidants—only açai,
an Amazonian berry, contains more— that neutralize the free radicals that cause
neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever
possible, as they contain 26 percent more antioxidants than cultivated varieties.
9. Green Tea
Green tea releases catechin, an
antioxidant with proven anti-inflammatory and anticancer properties. Research
found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might
also reverse the effects of sun damage by neutralizing the changes that appear
in sunexposed skin. Other studies show that green
tea—infused with another antioxidant called epigallocatechin
gallate (EGCG)—can boost your cardiovascular health
and reduce the risk of most types of cancer.
10. Dark Chocolate
Flavonoids, a natural nutrient in cocoa, improve blood
flow in the brain, which helps boost cognitive function. Plus dark chocolate
contains a tannin called procyanidin,
which is also found in red wine, that can keep your arteries flexible and your
blood pressure low. It helps on the outside, too. In a study from the Journal
of Nutrition, women who drank cocoa fortified with a chocolate bar’s worth
of flavonols had better skin texture and stronger
resistance to UV rays than those who drank significantly fewer flavonols. Indulge in 1 ounce a day to get all the
benefits, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.
11. Tuna
Your favorite deli sandwich has a little secret: Selenium.
This nutrient helps preserve elastin, a protein that keeps your skin smooth and
tight. The antioxidant is also believed to buffer against the sun (it stops
free radicals created by UV exposure from damaging cells). Tuna is also a great
source of protein, contains no trans fat, and a 3-ounce serving of chunk light
contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol
and help your body process fat. University of Rochester researchers determined
that niacin raises HDL cholesterol (the good kind) and lowers triglycerides
more than most statins alone.
12. Carrots
Think of carrots as orange wonder wands— good for the
eyeballs, and good for clearing up breakouts. No magic here, though, just
plenty of vitamin A, which prevents overproduction of cells in the skin’s outer
layer. That means fewer dead cells to combine with sebum and clog pores.
They’re also spiked with carotenoids— fat-soluble compounds that are associated
with a reduction in a wide range of cancers, as well as a reduced risk and
severity of inflammatory conditions such as asthma and rheumatoid arthritis.
13. Dried Plums
Also known as prunes, these dark shrivelers
are rich in copper and boron, both of which can help prevent osteoporosis.
“They also contain a fiber called inulin, which, when broken down by intestinal
bacteria, makes for a more acidic environment in the digestive tract,” says Bowerman. “That, in turn, facilitates calcium absorption.”
14. Whole Grains
Whole grains—oatmeal, wheat flour, barley, brown rice—are
high in fiber, which calms inflamed tissues while keeping the heart strong, the
colon healthy, and the brain fueled.
Whole grains can be loaded with carbs, but the release of
those sugars is slowed by the fiber, and because they can pack as much as 10
grams of protein per 1/2-cup serving, they also deliver steady muscle-building
energy.
But not all breads and crackers advertised as “whole
grain” are the real deal. “Read the label,” says Lynn Grieger,
an online health, food, and fitness coach. “Those that aren’t whole grain can be
high in fat, which increases inflammation.”
15. Red Wine
Swimming in resveratrol—a natural compound that lowers
LDL, raises HDL, and prevents blood clots—red wine can truly be a lifesaver. A
recent review in Alcoholism: Clinical and Experimental Research, for instance,
suggests that resveratrol may prevent or delay the onset of chronic disease.
But limit your intake to two drinks a day. According to a study of 6,000
patients in the Journal of the American Medical Association, you’re 97 percent
more likely to reach your 85th birthday if you keep your daily alcohol
consumption to fewer than three drinks. Vin rouge is
also a rich source of flavonoids, antioxidants that help protect the lining of blood
vessels in your heart, and may make you less likely to die of cardiovascular
disease, according to Japanese researchers.
16. Yogurt
Various cultures claim yogurt as their own creation,
but the 2,000-year-old food’s health benefits are not disputed: Fermentation
spawns hundreds of millions of probiotic organisms that serve as reinforcements
to the battalions of
beneficial bacteria in your body, which keep your digestive tract
healthy and your immune system
in top form, and provide protection against cancer. Not all
yogurts are probiotic, though, so make
sure the label says “live and active cultures.”
17. Avocado
Chock full of monounsaturated fat, avocados deliver a
double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the
levels of homocysteine, an amino acid that can hinder
the flow of blood through blood vessels. Eat a 1/4 cup twice a week, says
Greaves.
18. Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with
more anti-inflammatory polyphenols than red wine, and packing half as much musclebuilding protein as chicken, the walnut sounds like a
Frankenfood, but it grows on trees. Other nuts combine
only one or two of these features, not all three. A serving of walnuts—about 1
ounce, or seven nuts—is good anytime, but especially as a postworkout
recovery snack.
19. Turmeric
Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has
anticancer properties, anti-inflammatory effects, and tumor-fighting activities
known in nutritionspeak as anti-angiogenesis.
Researchers at UCLA have also found that it helps deter the accumulation of
amyloid plaques in the
brain, tiny blockages that may cause Alzheimer’s disease. Turmeric’s prevalence
in India, the researchers suggest, may help explain why so few of the country’s
senior citizens have the disease, whereas the statistic is close to 13 percent
in the United States, according to the Alzheimer’s Association. One tip: Pair
it with pepper in curries. “Adding black pepper to turmeric or turmeric-spiced
food enhances curcumin’s bioavailability by 1,000
times, due to black pepper’s hot property called piperine,”
says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute.
20. Black Beans
People who eat one 3-ounce serving of black beans a day
decrease their risk of heart attack by 38 percent, according to a study in the Journal
of Nutrition. And while other beans are also good for your heart, none can
boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to
improve brain function. They’re also packed with superstar nutrients, including
protein, healthy fats, folate, magnesium, B vitamins,
potassium, and fiber.
21. Apples
An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red
onions. Quercetin reduces the risk of allergies,
heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given
the choice, opt for Red Delicious. They contain the most inflammationfighting
antioxidants.
22. Alaskan King
Crab
High in protein and low in fat, the sweet flesh of the
king crab is spiked with zinc—a whopping 7 milligrams per 3.5-ounce serving.
“Zinc is an antioxidant, but more important, it helps support healthy bone mass
and immune function,” says Bowerman.
23. Pomegranates
The juice from the biblical fruit of many seeds can
reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a
recent study at UCLA found that pomegranate juice slows the growth of prostate
cancer cells by a factor of six.
24. Pak Choy
This crunchy cruciferous vegetable is more than the filler
that goes with shrimp in brown sauce. “Bok choy is
rich in bone-building calcium, as well as vitamins A and C, folic acid, iron,
beta-carotene, and potassium,” says celebrity trainer Teddy Bass.
Potassium keeps your muscles and nerves in check while
lowering your blood pressure, and research suggests that beta-carotene can
reduce the risk of both lung and bladder cancers, as well as macular
degeneration.
25. Oysters
Shellfish, in general, is an excellent source of zinc,
calcium, copper, iodine, iron, potassium, and selenium. “But the creamy flesh
of oysters stands apart for its ability to elevate
testosterone levels and protect against prostate cancer,” says Bass.
26. Broccoli
One cup of broccoli contains a hearty dose of calcium, as
well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in
addition to its high concentration of vitamins—including A, C, and K—and the
phytonutrient sulforaphane, which studies at Johns
Hopkins University suggest has powerful anticancer properties.
27. Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting
potassium. “They’re also rich in vitamin C and lutein, a carotenoid that can
help reduce the risk of heart disease,” says Bowerman.
“I try to eat at least one or two a week after exercising.” Freeze them for a
refreshing energy kick, but don’t peel the skin: It’s edible and packed with
nutrients.
28. Olive Oil
The extra-virgin variety is rich in beneficial
monounsaturated fats. “Its fatty acids and polyphenols reduce inflammation in cells
and joints,” says Grieger. A study in the journal Nature
found that it’s as effective as Advil at reducing inflammation.
“Have 2 tablespoons a day,” says Bowerman.
29. Leeks
“Leeks can support sexual functioning and reduce the risk
of prostate cancer,” says Michael Dansinger, M.D., an
assistant professor of medicine and an obesity researcher at Tufts–New England
Medical Center, in Boston. “Chop the green part of a medium leek into thin
ribbons and add it to soups, sautés, and salads as often as possible.” These scallionlike cousins of garlic and onions are also packed
with bone-bolstering thiamine, riboflavin, calcium, and potassium, and they’re
also rich in folic acid, a B vitamin that studies have shown to lower levels of
the artery-damaging amino acid homocystein in the
blood.
30. Artichokes
Lauded for centuries as an aphrodisiac, this fiber-rich plant
contains more bone-building magnesium and potassium than any other vegetable.
Its leaves are also rich in flavonoids and polyphenols—antioxidants that can
cut the risk of stroke—and vitamin C, which helps maintain the immune system.
“Eat them as often as you can,” says Bowerman. Ripe
ones feel heavy for their size and squeak when squeezed.
31. Chili
Peppers
“Chilis stimulate the
metabolism, act as a natural blood thinner, and help release endorphins,” says Petersen.
Plus, they’re a great way to add flavor to food without increasing fat or
calorie content.
Chilis are also rich in beta-carotene, which turns into vitamin A in the blood
and fights infections, as well as capsaicin, which inhibits neuropeptides
(chemicals that cause inflammation). A recent study in the journal Cancer
Research found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or 1 tablespoon of chili flakes)
every day.
32. Ginger
Contrary to popular belief, ginger—a piquant addition to
so many Asian dishes—isn’t a root, it’s a stem, which means it contains living
compounds that improve your health. Chief among them is gingerol,
a cancer suppressor that studies have shown to be particularly effective
against that of the colon. Chop ginger or grind it fresh and add it to soymarinated fish or chicken as often as you can. The more you
can handle, the better.
33. Cinnamon
Known for making desserts sweet and Indian food complex, cinnamon
is rich in antioxidants that inhibit blood clotting and bacterial growth
(including the bad-breath variety). “Studies also suggest that it may help
stabilize blood sugar, reducing the risk of type 2 diabetes,” says dietitian
Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook. “What’s
more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt
or oatmeal.”
34. Eggs
Those who have eggs for breakfast lose 65 percent more weight
than those who down a bagel breakfast with the same number of calories,
according to a study in the International Journal of Obesity. Eat the yolk,
too. Recent studies have proved that the fat in the yellow part is important to
keep you satiated, and the benefits of its minerals and nutrients outweigh its
cholesterol effect.
35. Figs
Packed with potassium, manganese, and antioxidants, this fruit
also helps support proper pH levels in the body, making it more difficult for
pathogens to invade, says Petersen.
Plus, the fiber in figs can lower insulin and blood-sugar
levels, reducing the risk of diabetes and metabolic syndrome. Select figs with
dark skins (they contain more nutrients) and eat them alone or add them to
trail mix.
36. Grass-Fed Beef
Nothing beats pure protein when it comes to building muscle.
The problem with most store-bought beef, however, is that the majority of cattle
are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3
fatty acids. That, in turn, contributes to inflammation. The fatty acids in
grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such
beef also contains conjugated linoleic acid (CLA), which studies have shown
help reduce belly fat and build lean muscle.
37. Mushrooms
Delicious when added to brown rice, reiki,
shiitake, and maitake mushrooms are rich in the
antioxidant ergothioneine, which protects cells from
abnormal growth and replication. “In short, they reduce the risk of cancer,”
says Bowerman, who recommends half a cup once or
twice a week. “Cooking them in red wine, which contains
resveratrol, magnifies their immunity-boosting power.”
38. Pineapples
With its potent mix of vitamins, antioxidants, and
enzymes—in particular, bromelain— pineapple is an
all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis,
and macular degeneration, says Grieger. (If only the
“colada” part of the equation were as healthy.) Have half a cup, two or three
times a week.
39. Fruit or Vegetable Juice
Raise a glass of the good stuff. In a 2006 University of
South Florida study, people who drank three or more 4-ounce glasses of fruit or
vegetable juice each week were 76 percent less likely to develop Alzheimer’s
disease than those who drank less. The high levels of polyphenols—antioxidants found
in fruits and vegetables—may protect brain cells from the damage that may be
caused by the disease, says study author Amy Borenstein,
Ph.D.
40. Bing Cherries
Research by the U.S. Department of Agriculture shows that
eating about 35 bing cherries
a day can lower the risk of tendinitis, bursitis, arthritis, and gout, says Bowerman.
Studies also suggest that they reduce the risk of chronic
diseases and metabolic syndrome.