6 foods with amazing health credentials - Her Espresso

6 foods with amazing health credentials

What if instead of going to the pharmacy you went to the market? Recent scientific studies have shown that certain foods really do care about our organs, our health and our moods.

Dairy products to limit hypertension and, starchy foods for a longer life; fish to stay in control of your nerves … Here are some revolutionary nutrition facts, based on recent scientific studies that will no doubt surprise you. And surely you will rejoice, because these beneficial foods are also, by chance, delicious. So privilege them!

1 Vanilla yogurt for hypertension and depression

How yogurt can help you feel good? The question may seem odd but the answer appears to be promising!!

Researchers have examined the attitude of 74,000 hypertensives *. Those who ate at least 2 yogurts a week had a significantly lower heart risk (heart attack, stroke) than those who ate less than one. Another European study ** looked at the facial reactions of yogurt testers. Those with vanilla produced a strong positive emotion.

Finally, a vanilla breeze in hospital waiting rooms reduces aggression and encourages good patient-caregiver relationships.

* American Journal of Hypertension, February 2018
** published in Food Research International

2 Rice, pasta and potatoes for a longer life

The fountain of youth may be elusive, but there’s plenty you can do to give your longevity a boost.

In August 2018, at the Congress of Cardiology (Munich), revealed a study based on 25,000 participants to compare mortality following the consumption of starchy foods.

Those who consumed the least amount had a higher risk of 32% death, 51% coronary heart disease, 50% cerebrovascular disease, and 35% cancer.

Diets low in starchy foods, sometimes useful for weight loss, are to be avoided in the long run. “These diets are often associated with more animal protein, less fiber and fruit, more fat,” says Professor Maciej Banach of the University of Lodz (Poland). To slim down, he suggests reducing fat rather than starchy foods.

3 Mackerel, trout and salmon against aggression

Feeling blue? You may want to add fish to your diet.

An amazing experience of 198 people has demonstrated the calming powers of omega 3 *. Half were supplemented, the other half took a placebo.

“Before the beginning of the protocol and at the end of the 6 weeks, the patients were asked to estimate their degree of aggressiveness. The results confirmed a decrease in aggression among the people who benefited from omega 3” , explains Laurent B├Ęgue, the French researcher who piloted the international study.

Explanation: Omega 3 deficiency would affect the neurotransmission mechanisms of serotonin, implicated in impulsive and aggressive behavior. “The fish is the first food vector of omega 3”, he insists.

* Psychiatry Research, December 2017.

4 Olive oil to prevent heart attacks and strokes

Olive oil is a staple of the classic Mediterranean diet .

The Biomedical Sciences Research Center at St. Michael’s Hospital in Canada has demonstrated the critical role played by unsaturated fatty acids, especially olive oil, in lowering the risk of heart attacks and strokes.

The digestion of foods rich in “good fats” raises the level of a very particular protein, called apolipoprotein A-IV, which has the gift of stopping the excessive formation of platelets in the blood, which can lead to a clot.

The PNNS 2019-2022 (the famous National Plan nutrition) recommends to “eat a handful of nuts without added salt a day”. These “super foods” are full of unsaturated fatty acids, omega 3, protein, fiber, vitamin E, potassium, magnesium.

A large meta-analysis published in December 2016 in BMC Medicine, covering 819,000 people worldwide, states that eating 20g a day reduces the risk of 30% for coronary heart disease, 15% in the case of cancers, 40% of diabetes, 50% of respiratory diseases, and 22% of premature deaths.

5 Quinoa to fight cancer

Quinoa is an ancient grain that is a staple in “anticancer” kitchen. This plant native to South America, has become a popular food staple due to its high nutritional content.

Quinoa is considered to be “an exceptionally nutritious product, thanks to its higher protein content than rice, barley, and maize, the presence of 8 essential amino acids, fiber, powerful antioxidants (polyphenols) that theoretically make it an anti-cancer food of choice, although no serious study has yet shown it.

6 Coffee to boost liver and heart

The benefits of coffee, long discussed, have been confirmed by two studies published in July 2017 in Annals of Internal Medicine, one European, the other American.

Marc Gunter, who led the European study of 520,000 people followed for 16 years, tells us: “Coffee consumption is linked to a lower risk of death from all causes, particularly circulatory diseases (cardiovascular diseases and diseases). Stroke) and digestive system (cirrhosis and liver cancer) “. The reason for these benefits? No doubt the powerful antioxidants of coffee (polyphenols). But beware, no more than 3 cups a day.