October 2010

- Eating pumpkin seeds as a snack can help prevent the most common type of kidney stone, according to the Journal of the Medical Association of Thailand.

- Turning the shower to cold for a few seconds kick-starts your immune system to flu-fighting mode, according to a study in the journal Virology.

- Vitamin D ensures you are able to walk faster, move more easily, and remain better balanced, as you age, according to researchers from Wake Forest University in North Carolina.

- Flaxseed oil, rich in omega-3, improves skin health, according to scientists at Heinrich-Heine University and the University of Witten-Herdecke in Germany.

- Baked beans are a good source of magnesium, which fights against cramps, according to Western Washington University.

- You will achieve 8% higher peak power cycling after work than if you get up early, according to a study published in the Journal of Strength & Conditioning Research. This means more fat-burning and bigger fitness gains.

- Iron absorption is 8% higher from beef than vegetable protein, according to a study by Baylor College of Medicine in Texas.

- High fat intake is a risk factor for developing Alzheimer’s, according to research in Annals of Neurology.

- Dark soy has 10 times the antioxidants of red wine, according to the National University of Singapore.

- Men who eat more of the vitamin-B folate, found in broccoli, are 20%-30% less likely to have abnormal sperm, according to the Journal of Human Reproduction.

- The antioxidant selenium protects your muscles against cellular damage caused by exercise, according to a study in Biological Trace Element Research.

TURMERIC

- The spice turmeric, found in curry, can help undo drink-induced liver damage, according to the British Medical Journal.

- Turmeric suppress the growth of fat tissue, according to The Journal of Nutrition.

FATIGUE

- Running on a treadmill for as little as 10 minutes at low intensity reduces fatigue, according to a study from the University of Northern Arizona.

- Researchers at Cardiff University found a 10% reduction in fatigue in diets supplemented with fibre.

CHOLESTEROL

- Consuming a quarter of a teaspoon of cinnamon daily for six weeks reduces cholesterol, according to research by the US Department of Agriculture.

- The mineral manganese, found in peas, helps your body break down fats and lower your cholesterol, according to a study in the Journal of Nutritional Biochemistry.

MOOD

- Cardiovascular exercise tops up your serotonin, and is four times more effective at reducing symptoms of depression than standard anti-depressants, according to research at Duke University.

- Just five minutes of open-air exercise drastically improves your mood and self-esteem, according to research at the University of Essex.

EGGS

- Eating one egg a day reduces degeneration of skeletal muscle, and protects against some of the health risks that come with ageing, including heart disease and blindness, according to the Journal of Nutrition & Food Science.

- Three eggs is the optimum daily intake for muscle growth, according to research by the University of Texas.

INFLAMMATION

- The antioxidant anthocyanin in cherries helps reduce painful arthritic inflammation, as well as lessen the severity of other inflammatory conditions, according to a study by the ARS Western Human Nutrition Research Center in California.

- Celery has anti-inflammatory properties and speeds up injury recovery time, according to research published by the Proceedings of the National Academy of Science.

BLOOD PRESSURE

- Hot chocolate reduces high blood pressure even better than tea, according to researchers from the University Hospital of Cologne.

- Ginger also lowers blood pressure, according to research in the Journal of Cardiovascular Pharmacology.

- Salt increases blood pressure, according to the Journal of Human Hypertension.

HUNGER PREVENTION

- Horseradish prevents hunger pangs later in the day, according to research at the University of Copenhagen.

- Thylakoid proteins, found in spinach, help reduce hunger hormones in your body after a meal, according to researchers at Lund University in Sweden.

- Vinegar curbs cravings, according to research in the Annals of Nutrition and Metabolism.

- The pectin found in lemon peel can eliminate the urge to snack for up to four hours, according to The Journal of the American College of Nutrition.

WEIGHT-LOSS

- Low-carbohydrate, high-protein diets deliver more weight loss than low-fat, low-calorie diets, according to Duke University in the US.

- Men who ate jalapenos burned 1,000 more calories a day than men who did not, according to trials at Laval University in Canada.

- Piperine, the active chemical in black pepper, boosts the body’s metabolism, resulting in more calories being burned, according to research in the journal Nutrition Today.

- Eat grapefruit daily, as part of a 12-week weight-loss plan, and you will shed over 3lb (1.4kg), according to research at the Scripps Clinic in San Diego.

- People lacking zinc have 5% slower metabolisms than those with normal levels of the mineral, according to research at the University of Massachusetts.

CANCER PREVENTION

- Naringenin, found in grapefruit, repairs cells affected by prostate cancer, according to a study by UCLA.

- Mushrooms contain proteins which shrink prostate tumours, according to a study in the British Journal of Urology.

- Low-fibre diets increase your risk of bowel cancer, according to research in the Journal of the American Medical Association.

- Antioxidants in tomatoes reduce the risk of mouth cancer, according to the Mario Negri Institute for Pharmaceutical Research in Milan.

- Processed meat contributes to a 20%-50% increased risk of colorectal cancer, according to evidence in Nutrition and Cancer.

- Eating a clove of garlic a day can cut your risk of cancer, according to the World Health Organisation; two cloves a day will half your risk of prostate cancer, according to the National Cancer Institute.

HEALTHY HEART

- The healthier your heart, the slower your brain ages, according to research by Boston University.

- Eating fish five times a week can reduce your stroke risk by 31%, according to research published in Stroke.

- Men who consume 200g of fish weekly have a 59% reduced risk of suffering a fatal heart attack, compared to those who eat less than 50g, according to a Chinese study published in the American Journal of Epidemiology.

- Diets that are high in fat and sugar compromise brain function, according to the journal Neuroscience.

- Eating apples reduces your risk of heart disease, cancer, type-2 diabetes, stroke and asthma, according to the National Public Health Institute in Helsinki.

- Fish and chips are likely to be fried in partially hydrogenated vegetable oil, which is very high in trans fats, which raise your risk of coronary heart disease, according to the journal Carcinogenesis.

- Eating too much cheese increases cardiovascular problems in men, according to research in the Journal of Human Nutrition and Dietetics.

- For every extra 10g of fibre you eat, heart disease risk decreases by 27%, according to research at Harvard University.

- When 500 calories of a man’s diet were replaced with peanuts for eight weeks, researchers at Purdue University reported a 24% drop in triglycerides, a risk factor for heart disease.

- The flavonoid quercetin in just 10-200g of onions prevents thickening of the arteries and decreases your risk of heart disease, according to the Institute of Food Research.