7 Fruits and Veggies That Keep You Young
Here,
I want to discuss the seven fruits which are better for our health. Nutrients
that smooth skin, sharpen your mind, beat disease, and more if you want to defy
age, start from the inside. These seven fruits and vegetables contain a variety
of nutrients that smooth skin, sharpen your mind, beat disease, and more.
Romaine lettuce
Why you'll glow:
Six leaves provide more than 100 percent of your DV of vitamin A,
Which revitalizes skin by increasing cell turnover? The mineral potassium in
romaine Gives skin a refreshing boost of nutrients and oxygen by improving
circulation, says Lisa Drayer, R.D., author of The Beauty Diet.
Health bonus:
That same serving of romaine contains 45 percent of the DV of
vitamin K, which a recent study shows, activates a protein that supports
vascular health—making a future with bulging leg veins less likely.
Blueberries
New research shows that the purple-hued fruit may help sharpen
your thought processes. After National Institute on Aging and Tufts University researchers’
injected male rats with kainic acid to simulate the oxidative stress that
occurs with aging, rats that had been fed a diet containing 2 percent blueberry
extract did better navigating a maze than rats that didn't get the compound. In
another study, the same researchers found that rats that ate blueberries showed
increased cell growth in the hippo-campus region of the brain. The researchers
theorize that anthocyanin—the dark blue pigment found in blueberries—is responsible
for these cognitive changes; it contains chemicals that may cross the blood
brain barrier and lodge in regions that govern learning and memory.
Broccoli
Pick any life-threatening disease—cancer, heart disease, you name
it—and eating more broccoli and its cruciferous cousins may help you beat it,
Johns Hopkins research suggests. Averaging just four weekly servings of veggies
like broccoli, cabbage, and cauliflower slashed the risk of dying from any
disease by 26 percent among 6,100 people studied for 28 years. For maximum
disease-fighting benefits, whip out your old veggie steamer. It turns out that
steaming broccoli lightly releases the maximum amount of sulforaphane.
Red bell peppers
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Citrus fruits get all the credit for vitamin C, but red bell
peppers are actually the best source. Vitamin C may be best known for skin and
immunity benefits. Researchers in the United Kingdom looked at vitamin C intake
in 4,025 women and found that those who ate more had less wrinkling and
dryness. And although getting enough vitamin C won’t prevent you from catching
a cold or flu, studies show that it could help you recover faster. Vitamin C
has other important credentials, too. Finnish researchers found that men with low
levels were 2.4 times likelier to have a stroke, and Australian scientists
recently discovered that the antioxidant reduces knee pain by protecting your
knees against arthritis.
Figs
When you think of potassium-rich produce, figs probably don’t come
to mind, but you may be surprised to learn that six fresh figs have 891 mg of
the blood pressure lowering mineral, nearly 20 percent of your daily need—and
about double what you’d find in one large banana. In a recent five-year study
from the Netherlands, high potassium diets were linked with lower rates of
death from all causes in healthy adults age 55 and older. Figs are one of the
best fruit sources of calcium, with nearly as much per serving (six figs) as a half
cup of fat-free milk.
Lychee
A French study published in the Journal of Nutrition found that
lychee has the second highest level of heart-healthy polyphenols of all fruits
tested—nearly 15 percent more than the amount found in grapes (cited by many as
polyphenol powerhouses). The compounds may also play an important role in the
prevention of degenerative diseases such as cancer. Serve by peeling or
breaking the outer covering just below the stem; use a knife to remove the
black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet,
grapelike flavor.
Apples
One of the healthiest fruits you should be eating is one you
probably already are: the apple. The Iowa Women’s Health Study, which has been
investigating the health habits of 34,000 women for nearly 20 years, named apples
as one of only three foods (along with pears and red wine) that are most
effective at reducing the risk of death from heart disease among postmenopausal
women. Other massive studies have found the fruit to lower risk of lung cancer,
TYPE 2 Diabetes and even help women lose weight.
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