Is it really possible that adding a few simple things to your diet could have a positive impact on your health? It won’t be a surprise to hear there’s no magic cure-all, says Sue Quinn, but new evidence shows it’s worth considering a few simple tweaks…
10 THINGS WE SHOULD ALL BE EATING MORE OF
They’re known as functional foods, explains Alex Ruani, doctoral researcher on nutrition science education at University College London and chief science educator at The Health Sciences Academy. “These foods provide an additional physiological benefit, which is why they’re studied for their health-promoting properties.”
Adding the following foods to your diet can be a simple way to reap big potential health benefits.
DARK CHOCOLATE
A regular square or two of dark chocolate has an array of benefits, growing evidence suggests. Last year, researchers found it’s an ‘excellent’ source of magnesium, iron, manganese and copper. They also confirmed it contains beneficial antioxidants – compounds that protect cells against damage.
Other recent studies show that the polyphenols (good-for-you plant compounds) in cocoa might help reduce blood pressure, improve concentration and even protect your heart. It’s unclear how much dark chocolate is effective, however, and more research is needed.
How to up your intake This is an easy one, except milk chocolate doesn’t have the health benefits of dark, so go for bars with 70% cocoa solids or more. “The higher the amount of cocoa solids, the more polyphenols the chocolate will contain,” Ruani says. Also, eating excessive quantities will outweigh the benefits – so be moderate.
LEGUMES
Eating more legumes could be the best way to increase your lifespan, according to a University of Bergen study. Researchers found that eating more beans, peanuts, lentils and peas (pulses) could add years to your life.
All such legumes are low in fat, a good source of fibre and rich in polyphenols. Lentils are particularly good sources of protein, fibre and nutrients (gram for gram more than steak or chicken). “You may need a squeeze of lemon or lime to absorb it well, though,” says Professor Tim Spector in his book Food For Life.
How to up your intake When cooking rice, add lentils to the pot (and reduce the amount of rice); add lentils, beans or other pulses to soups and stews (you may need to add a little more liquid); and sprinkle chopped peanuts over stir-fries and salads before serving.
MUSHROOMS
Nutritional scientists are increasingly interested in fungi for their potential medicinal properties. They’re rich in vitamins D and B12, and contain more pr
