1. Greens 绿色蔬菜
Greens such as spinach, kale, collard greens, chard, etc. are a nutrient-dense food. They are rich in vitamins and antioxidants that can reduce oxidative stress. Research has shown that consuming at least one serving of greens a day resulted in slower cognitive decline.
2. Berries 浆果
Start your day with some blueberries or raspberries atop your oatmeal or slip them into smoothies. Berries like blueberries, raspberries, and blackberries are filled with ‘anthocyanins’ which are responsible for the red, blue, and purple colors found in berries. Some research points to anthocyanins as a potential source of anti-aging agents.
3. Sardines, anchovies and salmon 沙丁鱼、凤尾鱼、三文鱼
These fatty fish is particularly great for those over 50. They are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and can protect from diseases such as arthritis and heart disease.
4. Cauliflower 花椰菜
Cauliflower is low in calories while being high in important nutrients like vitamin C, folate, and fiber. Cauliflower also contains a type of plant pigment called anthoxanthins, which have anti-inflammatory effects in the body. Reducing inflammation helps protect the cells in our body from damage and can contribute to longevity.
5. Tomatoes 西红柿
Tomatoes are a source of the antioxidant lycopene, which not only can protect from certain types of cancer but is a carotenoid that can protect the skin from sun damage. Tomatoes are also a great source of potassium, which plays a role in controlling blood pressure.
6. Herbal teas 花草茶
Drink herbal teas such as sage, fennel and oregano every day. Consumption of herbal teas that are rich in antioxidants and polyphenols are associated with longevity.
7. Dark Chocolate 黑巧克力
Polyphenols found in dark chocolate have been found to lower signs of inflammation and are especially helpful in protecting blood vessels from damage as you age. Make sure to consume dark chocolate with a high percentage of cacao (70% or higher) in order to gain the most anti-inflammatory benefits.
8. Legumes 豆类
Legumes like beans and lentils are a great addition to the diet because they are packed with satiating protein and fiber. For example, one cup of boiled lentils packs in 18 grams of protein and 15 grams of fiber. They are also loaded with a class of nutrients called flavonoids. Recent research has proven these flavonoids to be helping in maintaining our brain health long-term.