Food, Health & Nutrition

HEALTHY MEALS

Eat These, Live Longer Says Study

October 12, 2013 by YAHOO HEALTH in HEALTHY MEALS

A group of international scientists has located the fountain of youth, and it’s in our kitchens. A new study in the Journal of Nutrition reports that older adults who consume higher amounts of polyphenols have a 30% lower mortality rate. Polyphenols are micronutrients in found mainly in fruits, vegetables, legumes, nuts, grains, coffee, and tea, and evidence suggests they have a role in preventing cancer, cardiovascular disease, inflammation, osteoporosis, and other degenerative diseases.

dark choco

The 12-year study, which included over 800 participants, is the first to use a specific biomarker (in this case, urine analysis) to measure polyphenol levels instead of relying on questionnaires. “The results corroborate scientific evidence suggesting that people consuming diets rich in fruit and vegetables are at lower risk of several chronic diseases and overall mortality,” lead author Raúl Zamora Ros, PhD, of the University of Barcelona, said in a statement. “This methodology makes a more reliable and accurate evaluation of the association between food intake and mortality or disease risk,” added colleague Cristina Andrés Lacueva, PhD.

A polyphenol-rich diet includes at least 650 milligrams a day. Among the top hundred richest dietary sources of compounds, 20 foods (polyphenol content listed as mg/100 gram serving) that are commonly available are:

Dark chocolate (1766 mg) and cocoa powder (3448 mg)

Black olives (569 mg) and green olives (346 mg)

Hazelnuts (495 mg) and pecans (493 mg)

Soy flour (466 mg)

Plums (377 mg)

Cherries (274 mg)

Artichokes (260 mg)

Blackberries (260 mg), strawberries (235 mg), red raspberries (215 mg)

Red chicory/radicchio (235 mg)

Whole wheat flour (201 mg)

Almonds (187 mg)

Black grapes (169)

Red onion (168 mg)

Apple (136 mg)

Spinach (119 mg)

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