Olive oil: recommended for a good memory
Frequent use of olive oil in the diet helps maintain a good memory and heart health. Scientists have discovered that the antioxidants, found in olive oil, slow the appearance of changes in the brain, responsible for Alzheimer’s disease. Researchers believe that these antioxidants will soon become important ingredients in medicines against the disease. Alzheimer’s disease occurs when a protein called ADDL attack the brain cells. A study led by universities of Philadelphia found that oleocanthal antioxidant can change ADDL protein, making it harmless. It is already known that the substance oleocanthal is an important part of the Mediterranean diet, and offers protection against heart disease. For a healthy heart, we recommend that you use extra virgin olive oil while cooking. You can also replace the butter and margarine with olive oil.
Vitamin D: Recommended for strong bones
The frequent consumption of foods rich in vitamin D can prevent osteoporotic fractures, according to a study led by Harvard University. Vitamin D plays an important role in maintaining strong muscles and bones. A large number of people over 60 have low levels of vitamin D and this is the reason why the risk of fractures is higher in older people. Vitamin D is produced by the body during exposure to sunlight. The study led by Harvard University analyzed the effect of administration of vitamin D supplements over a period of 30 years. Results showed a 20% reduction in the risk of falls and fractures.
Fiber: Recommended for proper digestion
Fiber aids digestion and protects against problems such as constipation, diverticulitis, and irritable bowel syndrome, problems that may worsen with age. Foods rich in fiber help maintain cholesterol and blood sugar to a normal level, thus protecting against conditions such as heart disease and diabetes. In order to help the digestion, opt for fresh fruits and vegetable as often as possible instead of the processed ones. Brown rice, nuts, seeds, vegetables, fresh fruits, and dried fruits are an excellent source of fiber.
Garlic: recommended boosting immunity
Allicin is a substance contained by garlic that acts as an antibiotic against a large number of bacteria and viruses. It was found that allicin fights gastrointestinal infections, like Helicobacter pylori, the bacterium responsible for stomach ulcers. Allicin is found in large quantities in the raw garlic. Many people avoid garlic because of its strong smell. After eating garlic you can eat some basil or parsley leafs, in this way you can neutralize the strong smell of garlic. Use garlic as often as possible in salads, soups, dressings, and dips.
Dark leafy greens: Recommended for a good view
Scientists have found that in the diet of foods rich in antioxidants such as vitamins C, E, and beta-carotene help prevent age-related macular degeneration. These vitamins are found in large quantities in vegetables, especially in dark leafy greens. As the color is darker, the amount of vitamin content is higher. Experts recommend the consumption of dark leafy greens regularly. Lutein and zeaxanthin are two antioxidants that protect the macula from the damaging effects of free radicals. The macula is responsible for seeing color and details. These antioxidants can be found in abundance in vegetables such as cabbage, spinach, kale, lettuce, parsley, dill, and broccoli.