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[Almonds; Flaxseeds; Tomatoes; Rosemary; Dried plums; Whole grains;

Yogurt; Avocado; Walnuts Turmeric; Black beans; Apples, Leeks]

Almonds
These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by
lowering blood sugar. They¶re also rich in amino acids, which bolster testosterone levels and muscle
growth. Almonds are also stuffed with vitamin E, which helps defend against sun damage. In a study,
volunteers who consumed 14 milligrams of the vitamin (about 20 almonds) per day and then were
exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it
also works to keep your arteries free of dangerous free radicals. Low levels of vitamin E are also
associated with poor memory performance and cognitive decline, says dietitian Sari Greaves of New
York Presbyterian Hospital±Cornell.

Flaxseeds
Rich in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots
and iron out fine lines in the skin. The British Journal of Nutrition reported that participants in one
study who downed about half a teaspoon of omega-3s daily in 6 weeks experienced significantly less
irritation and redness, along with better-hydrated skin. A recent study of people with high cholesterol
(greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After 60
days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed on
oatmeal, yogurt, and salads.

Tomatoes
There are two things you need to know about tomatoes: red are the best, because they¶re packed with
more of the antioxidant lycopene; and processed tomatoes are just as potent as fresh ones, because
it¶s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease
your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary
artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays. ³Cooked
tomatoes and tomato paste work best,´ says celebrity trainer Gunnar Petersen.

Rosemary
The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent,
according to a study published in the Journal of Neurochemistry. Carnosic acid appears to set off a
process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It
can also protect against degenerative diseases like Alzheimer¶s and the general effects of aging.

Dried plums
Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help
prevent osteoporosis. ³They also contain a fiber called inulin, which, when broken down by intestinal
bacteria, makes for a more acidic environment in the digestive tract,´ says Bowerman. ³That, in turn,
facilitates calcium absorption.´

Whole grains
Whole grains ² oatmeal, wheat flour, barley, brown rice ² are high in fiber, which calms inflamed
tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be
loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as
much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy. But
not all breads and crackers advertised as ³whole grain´ are the real deal. ³Read the label,´ says Lynn
Grieger, an online health, food, and fitness coach. ³Those that aren¶t whole grain can be high in fat,
which increases inflammation.´
Yogurt
Various cultures claim yogurt as their own creation, but the 2,000-year-old food¶s health benefits are
not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as
reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract
healthy and your immune system in top form, and provide protection against cancer. Not all yogurts
are probiotic, though, so make sure the label says ³live and active cultures.´

Avocado
Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the
bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of
homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup
twice a week, says Greaves.

Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than
red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a
Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all
three. A serving of walnuts ² about 1 ounce, or seven nuts ² is good anytime, but especially as a
postworkout recovery snack.

Turmeric
Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anti-cancer properties, anti-
inflammatory effects, and tumor-fighting activities known in nutrition-speak as anti-angiogenesis.
Researchers at UCLA have also found that it helps deter the accumulation of amyloid plaques in the
brain, tiny blockages that may cause Alzheimer¶s disease. Turmeric¶s prevalence in India, the
researchers suggest, may help explain why so few of the country¶s senior citizens have the disease,
whereas the statistic is close to 13 percent in the United States, according to the Alzheimer¶s
Association. One tip: Pair it with pepper in curries. ³Adding black pepper to turmeric or turmeric-spiced
food enhances curcumin¶s bioavailability by 1,000 times, due to black pepper¶s hot property called
piperine,´ says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute.

Black beans
People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38
percent, according to a study in the Journal of Nutrition. And while other beans are also good for your
heart, none can boost your brainpower like black beans. That¶s because they¶re full of anthocyanins,
antioxidant compounds that have been shown to improve brain function. They¶re also packed with
superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and
fiber.

Apples
An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of
red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer¶s, Parkinson¶s, and prostate
and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation-
fighting antioxidants.

Leeks
³Leeks can support sexual functioning and reduce the risk of prostate cancer,´ says Michael Dansinger,
M.D., an assistant professor of medicine and an obesity researcher at Tufts±New England Medical
Center in Boston. ³Chop the green part of a medium leek into thin ribbons and add it to soups, sautés,
and salads as often as possible.´ These scallion-like cousins of garlic and onions are also packed with
bone-bolstering thiamine, riboflavin, calcium, and potassium, and they¶re also rich in folic acid, a B
vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the
blood.