Look for turmeric from Alleppey, which has twice the curcumin than turmeric from Madras. While the spice is typical of curries, it's not to be confused with curry powder-a blend of spices that includes turmeric. Get the benefits: Turmeric is the only edible source of curcumin, so you want to sneak it into your diet as much as possible. There's also a growing body of research into the role of curcumin in the prevention and treatment of Alzheimer's disease. One recent study found that people at risk of cognitive impairment who added one gram of turmeric to breakfast showed significantly improved working memory after just six hours. The most recent research shows turmeric may be an effective treatment for brain disease. Once referred to as "Poor Man's Saffron" because of its deep yellow hue, turmeric is now touted by health experts as the "Golden Spice of Life." Traditional to Indian cooking, turmeric owes its health benefits to the active ingredient curcumin, a powerful antioxidant shown to release its anti-inflammatory goodness to almost every cell in the body, boosting the immune system and treating a host of maladies from indigestion to cancer. The rule of thumb for buying cocoa: The more bitter, the better! The chocolate in this bar isn't alkalized–a process that strips out the bitterness at the cost of the cocoa's natural, healthy compounds–and you can enjoy four indulgent squares for just 230 calories and 5 grams of sugar. We like Lindt's 85% Cocoa Excellence bar. Get the benefits: The most healthful dark chocolate contains 74 percent or more cocoa solids, but if you're serious about a healthier heart, don't buy anything under 60 percent cacao. Studies have shown this sweet spice can help control inflammation-related diseases such as diabetes, liver cirrhosis, and degenerative diseases of the brain like Alzheimer's. The benefits don't stop at the heart, though. Researchers attribute cocoa's health benefits to polyphenols and flavanols, anti-inflammatory compounds that help protect the heart in a number of ways. One nine-year study in the journal Circulation Heart Failure found women who ate one to two servings of high-quality chocolate per week had a 32 percent lower risk of developing heart failure than those who said no to the cocoa. How sweet it is! Dozens of studies show that people who consume cocoa–as a hot drink or eaten as dark chocolate–are in much better cardiovascular shape than those who don't. After one year, the study found that both diets had minimal effect on body weight, triglycerides, and HDL cholesterol, however, the walnut-diet resulted in significant LDL cholesterol reductions compared to the control, nut-free diet. Researchers instructed 707 healthy older adults to add daily doses of walnuts ( approximately 15 percent of caloric intake) to their typical diet or to consume their usual diet without nuts. ![]() According to the Walnuts and Healthy Aging (WAHA) study, which is currently being conducted by researchers from the Hospital Clinic of Barcelona and Loma Linda University, preliminary findings suggest daily walnut consumption positively impacts blood cholesterol levels without adverse effects on body weight among older adults. ![]() In fact, research has shown they might be especially beneficial to consume as you age. You know those heart-healthy omega-3 fatty acids you keep hearing so much about? Walnuts have more of those nutritious compounds than any other nut, which is reason alone to toss a handful of 'em onto a salad or eat them as part of a protein-packed snack, and they're not lacking in other nutrients either. Aside from being super chewy, celery is also low-carb and relatively high in fiber-just one cup of the chopped veggie has 1.6 grams of the satiating nutrient. Try tossing the hydrating veggie into a tomato or chicken soup for an added crunch that will easily lower the overall calorie count of your meal. Considering celery has long been lauded as one of the chewiest veggies around, making it virtually calorie-free, it's worthwhile to add some to your diet. The study also found that chewing food more thoroughly increases blood flow to the stomach and gut, which may help to improve digestion and absorption of more nutrients from your food. ![]() ![]() According to a 2014 study published in the journal Obesity, chewing until your food is lump-less increases the number of calories the body burns during digestion: about 10 extra calories for a 300-calorie meal, meaning that just by slowing down the rate at which you chew, you could potentially burn approximately 2,000 extra calories each month.
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