Nutrition tips to improve mood, memory, muscles and more
Listen up, guys. If you'd like to improve your mood, memory, muscles and more, forget expensive and potentially risky supplements. Just head to your local supermarket. You'll find foods that help prevent age-related health conditions. As an added bonus, they all taste great and are easy to incorporate into your diet.
Sardines for heart health
Ounce for ounce, sardines are one of the best sources for heart-healthy omega-3 fatty acids and are extremely low in contaminants such as mercury and PCBs. They're also eco-friendly, packed with protein and low in saturated fat. Canned versions are inexpensive, portable and don't require refrigeration. Choose no-salt-added brands, and keep the bones in for a third of your recommended daily calcium. Sardines are great on salads or layered on top of whole-grain crackers.
Brazil nuts for prostate health
Brazil nuts are one of the richest food sources of selenium, a mineral that may reduce a man's risk of developing prostate cancer. Selenium may be toxic if taken in daily doses of more than 400 micrograms (mcg). But one Brazil nut has about 100 mcg. One or two mixed with other nuts each day will give you just the right amount.
Edamame for mood
Mood is affected by a combination of factors, including brain chemistry, life events and the foods you eat. Of these, only diet is under your control. Fiber-rich carbohydrates such as oats and edamame (green soybeans in the pod) help prevent mood fluctuations by keeping your blood-sugar levels steady. Edamame also contain protein, which further helps stabilize blood sugar, and omega-3 fatty acids, which have been shown to help combat depression. You can find them in just about any Japanese restaurant. They often come heavily salted, so request them "nude" or lightly coated. You also can buy frozen edamame pods at health-food stores and many supermarkets. Take 'em home, boil, drain and enjoy!
Sesame seeds for sex drive
They're inexpensive, safe, and don't require a prescription. They're also very rich in the amino acid arginine, which is involved in synthesizing nitric oxide, a compound that enhances blood flow through the arteries and—ahem—to various other male body parts. Toasted sesame seeds add a nice nutty taste to salads, cooked grains or cereal. You also can enjoy them in hummus, which is made with ground chickpeas and sesame seed paste (called tahini).
Blueberries for memory
These days, it seems you can't say enough about the health benefits of blueberries. But did you know that much of their power lies in their color? That deep blue hue is caused by flavonoids—natural compounds that protect the brain's memory-carrying cells (neurons) from the negative effects of oxidation and inflammation. Buy firm-fleshed berries or, off-season, try frozen, unsweetened varieties. Eat with plain yogurt, as a topping for cereal or right out of the bowl.
Lentils for energy
Rich in fiber and protein—both of which are digested slowly—lentils provide a steady source of energy. They're also a good source of several B vitamins essential to energy production, as well as iron, which helps red blood cells carry oxygen. Try whipping up a big batch of lentil soup and you'll have a hearty lunch for days.
