Researchers defined a "healthy diet" as one containing lots of fruits and vegetables, nuts, fish, moderate alcohol use and minimal red meat. Click through our gallery of superfoods for what to include in your healthy diet.
Researchers defined a "healthy diet" as one containing lots of fruits and vegetables, nuts, fish, moderate alcohol use and minimal red meat. Click through our gallery of superfoods for what to include in your healthy diet.
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A superfood is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
A superfood is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
Apples have fewer than 50 calories but are a great source of antioxidants, fiber, vitamin C and potassium, according to <a href="index.php?page=&url=http%3A%2F%2Fwww.superfoodsrx.com" target="_blank" target="_blank">SuperFoodsRx.com</a>.
Apples have fewer than 50 calories but are a great source of antioxidants, fiber, vitamin C and potassium, according to SuperFoodsRx.com.
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Blueberries are often singled out as a superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and <a href="index.php?page=&url=http%3A%2F%2Fwww.webmd.com%2Fdiet%2Fphytonutrients-faq" target="_blank" target="_blank">phytonutrients</a>. Worried about the price of fresh fruit? Experts say frozen berries are just as "super."
Blueberries are often singled out as a superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients. Worried about the price of fresh fruit? Experts say frozen berries are just as "super."
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Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels. Salmon is also a good source of lean protein.
Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels. Salmon is also a good source of lean protein.
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Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. <a href="index.php?page=&url=http%3A%2F%2Fwww.webmd.com%2Fvitamins-supplements%2Fingredientmono-436-CHOLINE.aspx%3FactiveIngredientId%3D436%26activeIngredientName%3DCHOLINE%26source%3D2" target="_blank" target="_blank">Choline</a> may also help in preventing memory loss.
Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.
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Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can help shed pounds and prevent heart disease. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can help shed pounds and prevent heart disease. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
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Staying hydrated will keep you from munching absentmindedly, and if you choose to drink <a href="index.php?page=&url=http%3A%2F%2Fwww.webmd.com%2Ffood-recipes%2Ffeatures%2Fhealth-benefits-tea" target="_blank" target="_blank">green tea</a>, you'll also be increasing your metabolism, which will burn more fat. Plus, the antioxidants (yes, those again) found in green tea can help prevent cancer.
Staying hydrated will keep you from munching absentmindedly, and if you choose to drink green tea, you'll also be increasing your metabolism, which will burn more fat. Plus, the antioxidants (yes, those again) found in green tea can help prevent cancer.
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Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories.
Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories.
Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) all end up on superfood lists because of their fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.
Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) all end up on superfood lists because of their fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.
Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden recently identified another way in which these greens might keep you charged: Compounds found in spinach actually <a href="index.php?page=&url=http%3A%2F%2Fwww.sciencedaily.com%2Freleases%2F2011%2F02%2F110201122226.htm" target="_blank" target="_blank">increase the efficiency of our mitochondria</a>, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).
Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden recently identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).
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Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," says Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress."
Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," says Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress."
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Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," says Dr. David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood.
Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," says Dr. David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood.
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Fill your plate with superfoods

Story highlights

Those with the healthiest diets were 24% less likely to experience cognitive decline

A healthy diet contains lots of fruits, vegetables, nuts, fish, moderate alcohol use and minimal red meat

CNN  — 

We’ve all heard the age old adage, “You are what you eat.” But could what we eat also affect how we think?

New research sheds additional light supporting the long standing notion that eating a healthy diet could potentially be linked to a lower risk of memory and thinking decline, researchers say.

The study, published this week in the journal Neurology, further helps our understanding of the correlation a higher diet quality could have on reducing the risk of memory loss.

“This study strengthens the support for the overall idea that eating a balanced diet may be beneficial to reduce your risk of cognitive decline,” said Dr. Heather Snyder, Director of Medical and Scientific Operations at the Alzheimer’s Association, who was not involved in this new study. “However, there are many aspects of diet in combination with engaging in a healthy lifestyle that may influence cognitive decline.”

Unlike previous findings relating specific diets to improvements in cognitive function, this new study suggests that improving overall diet quality is an important factor for lowering the risk of memory and thinking loss. Researchers defined a “healthy diet” as one containing lots of fruits and vegetables, nuts, fish, moderate alcohol use and minimal red meat.

“The difference in our study is we didn’t prescribe a particular diet or explore for a particular diet pattern,” said Dr. Andrew Smyth, lead author of the study and a nephrologist at McMaster University in Hamilton, Ontario Canada.

“We just wanted to look at a diverse cohort of people from all around the world and analyze what their risk for cognitive decline would be if they consumed what most organizations would consider a ‘healthy diet’,” Smyth said.

For nearly five years, researchers monitored the eating habits of 27,860 men and women across 40 countries. Accounting for regional differences (but not country-specific variation), participants in the study were asked about the overall servings they consumed of different types of foods in both the healthy and unhealthy categories for which they received a corresponding point score.

“For example, if participants consumed the standard dietary recommendations for fruits and vegetables per day, they would get a high score in that category. The reverse happens for unhealthy food choices,” said Smyth.

Participants were tested for their thinking and memory skills, at the start of the study, then again after two and five years. The results indicate that participants with the healthiest diets were 24% less likely to experience cognitive decline compared to those with the least healthy diets. These individuals were slightly older in age, more active, less likely to smoke and had a lower BMI.

“We were interested in looking at this particular group who have a high risk for cardiovascular disease because they are also going to have a high risk of cognitive decline,” said Smyth.

“Previous research has suggested that a Mediterranean diet – rich in fruits, vegetables, whole grains, fish, and healthy fats – is associated with reduced risk of cognitive impairment. We’ve also seen preliminary research suggesting that eating vitamin C and folate-rich vegetables like spinach and broccoli may slow cognitive decline. Other research has suggested that blueberries may boost memory, and that a high intake of saturated and trans fats can have negative effects. So it’s no surprise that to me that the healthiest eaters in this study fared the best in terms of their cognitive health,” said Lisa Drayer, a New York-based nutritionist.

Related: Eating the Mediterranean diet may lead to a longer life

As the body of evidence continues to grow in support of how our food choices can influence our long term ability to think clearly, researchers say the specific correlation between diet and quality of cognitive impairment still remains uncertain. For now it seems that eating those peas and carrots could pay off in the long run.