With the New Year comes new resolutions and new goals. How about making some goals in 2019 that will improve your health and that are easy to stick to as well?
The resolution: Incorporate these 7 functional foods into your diet on a regular basis. These specific foods have been chosen because they have clinical research to show that they can have a real impact on your health.I’ve provided you with the food, the recommended dosage and frequency, the associated health benefits and preparation requirements:
- Blueberries: aim for 1-2 servings per week (can be fresh or frozen). Blueberries containpolyphenols and anthocyanidins that improve blood flow and cardiovascularfunction. Specifically, they have been shown to improve memory and cognition,reducing depression symptoms.
- Almonds: ½ handful per day, or approximately 20-25 whole, unsalted nuts. Almonds are jam-packed with protein, good fats, magnesium and vitamin E and they have been shown to reduce overall/all-cause risk of death! They specifically lower cardiovascular disease, cholesterol and diabetes risk. In fact, more than 12 research studies show greater nut intake improves insulin sensitivity and blood sugar regulation. Some studies have found that increased nut consumption actually improves weight management – good fats are good for you!
- Flax Seeds: 1-2 TBSP per day, freshly ground. Flax seeds contain Omega 3 fatty acids that are anti-inflammatory, they are high in fibre (which helps regulate bowels and blood sugar) and they have phytoestrogenic activity which can decrease hot flashes and reduce the risk for hormone sensitive cancers such as breast cancer. Males: don’t worry – flax seeds are still safe for you, too.
- Turmeric Spice: ¼ to ½ teaspoon per day in soups, eggs, roasted veggies, etc. Turmeric contains the active ingredient known as curcumin, which is a potent anti-inflammatory agent, anti-oxidant and anti-cancer nutrient. Turmeric spice and curcumin have been shown to be beneficial for lowering blood pressure, improving memory, settling indigestion,relieving arthritic pains and reducing cancer risk.
- Legumes/Beans: aim for 1 cup per day, this can include hummus and dips. For every 20 grams of legumes per day that is consumed, there is an extra 8% reduction in all-cause death, meaning that beans, lentils and legumes help you live longer! They help to regulate blood sugar, reduce blood pressure and lower your resting heart rate. A lower resting heart rate is significant because research has found that for every 10 beat per minute increase in heart rate, there is a 10% increased risk of having a cardiovascular event such as a stroke or heart attack.
- Garlic: 1-2 fresh, crushed cloves per day.Garlic improves cholesterol, reduces blood pressure and lowers the risk of blood clots. Population studies have shown that individuals consuming more garlic have a reduced incidence of the cold & flu because it is anti-microbial and supports the immune system.
- Broccoli: 1 serving per week – it must be raw for the health benefits! Last but not least,broccoli is perhaps the most powerful super food of them all! It contains the active ingredient sulforaphane, which improves liver function, detoxification ability and has shown to lower the risk of breast cancer. It also contains DIM and I3C compounds, which help with estrogen clearance from the body, once again lowering breast cancer risk. If you can’t stomach raw broccoli, you can add a pinch of dry mustard powder after it has been cooked and the broccoli will make sulforaphane just the same.
All in all, this is a small challenge that is very achievable! If you carry a smartphone and want to increase your daily intake of these foods, a helpful app by Dr. Michael Gregor MD is called the “Daily Dozen” – it is not identical to the checklist I’ve created above but it is quite similar and a great guideline for overall health.
Cheers to a great 2019,
Dr. Colin
Leave a Reply