Page 76 - EatingWell Special Edition Superfoods 2019

A L I F E S T Y L E T H A T L A S T S

The Anti-Aging Superfoods believed to reduce the risk of type 2 diabetes by
Everyone Should Eat helping our bodies use insulin more efficiently.”
No one magic berry or sprout can make you Also good medicine: cauliflower, kale, broc-
healthier, stronger or live longer, says Ansel. But coli, collards, Brussels sprouts, bok choy and
research does suggest that some foods—like those cabbage—all cruciferous vegetables that are
that commonly appear in traditional Blue Zone members of the mustard plant family. They con-

diets—may be particularly potent. tain substances called isothiocyanates that have
Berries are perhaps the world’s most- researched anti cancer properties. Eating more of these veg-
superfood. Blueberries, blackberries and strawber- gies is linked with a lower risk of several cancers,
ries are packed with plant chemicals called poly- including tumors in the colon, breast and lungs.
phenols that act as strong anti oxidants in the body. Nuts feature prominently in famously healthy
Studies have linked blueberry intake, for example, diets like the Mediterranean diet, and eating
with better cholesterol, lower blood pressure and them has been linked to improvements in blood-

a lower risk of heart disease. They may boost brain sugar control, blood pressure and artery health,
health, too, says Ansel. “We don’t often hear about among other health benefits. Not only do they
it, but our brains produce a protein, called tau, that have healthy unsaturated fats, but nuts are also
is linked to the development of Alzheimer’s dis- a good source of selenium, a trace mineral found
ease,” she explains. “When we’re young, our brains in soil that appears to have positive epigenetic
are very adept at breaking effects and anticancer properties. One large,
tau down, but as they age, long-term study published in the New England
Omega-3 fats, our ability to dismantle it Journal of Medicine found that people who ate
like those in diminishes, increasing the at least an ounce of nuts a day had a 20% lower
salmon, tuna and risk for Alzheimer’s. Ber- risk of dying of cancer, heart disease and other
mackerel, are ries contain compounds illnesses compared with those who did not eat
linked with believed to kick-start this any nuts.

better brain and process, helping you break Finally, there’s the all-important fatty fish.
heart health down Alzheimer’s- inducing Omega-3 fats, like those in salmon, tuna and
and a lower risk tau as if your brain was mackerel, are linked with better brain and heart
of cancer. young again.” health and a lower risk of cancer. Research sug-

Ansel has always loved gests that they may work in numerous ways, in-
berries but says she now cluding by modulating gene expression and shor-
makes a conscious effort to eat them every single ing up cell membranes. “Even though I’ve known
day, often with oatmeal or Greek yogurt at break- for years that it’s important to eat at least two
fast. “If they’re not in season, I’m a huge fan of fro- servings a week of fish for heart health, the re-
zen berries. I always keep a bag in the freezer to search that I’ve done has been a powerful re-
microwave, which turns them into a warm, gooey minder of how important fish is for optimal
sauce that’s fantastic over hot cereal.” health,” says Ansel.

Like berries, green tea is full of polyphenols. She has two strategies to make sure she gets
Drinking it has been linked with a lower risk of more seafood in her diet: “The first is to order
breast, ovarian, prostate and pancreatic cancers. fish whenever I eat out because I know the fish
A particular polyphenol in green tea known as will be expertly prepared, plus restaurants have
EGCG has been found to have both antioxidant access to so many more interesting varieties than
properties and the ability to produce positive I’m likely to.” The other is to eat canned tuna or
epigenetic changes. When it comes to hot or cold salmon once a week for lunch. “They’re so un-

drinks, Ansel notes that coffee’s no slouch ei- derrated as an easy way to work in omega-3s. To
ther: “Coffee gets a bad reputation, but it’s one of make them even heart-healthier—and more de-
the top sources of antioxidants in our diets, par- licious—I fold in half a mashed avocado instead
ticularly chlorogenic acid, an antioxidant that is of mayo.” •

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