Nutty Way to Help Preserve Cognition

Walnut consumption is associated with better memory scores and cognitive function, according to the recent findings published in the journal of Alzheimer's Disease. In the prevencion con Dieta Mediterrnaea study, funded by the Spanish Ministry of Health, results show that a Mediterranean diet, supplemented with olive oil or one ounce of mixed nuts, half of which are walnuts is more beneficial than a low -fat diet when it comes to body weight, blood pressure, insulin resistance and systemic inflammation.

The nutrient - dense walnuts provide antioxidants and alpha - linolenic acid (ALA)  the plant based omega - 3 fatty acid. Both are key nutrients with inflammatory properties that help protect brain cells from the oxidative damage associated with cognitive decline.

Citrus Fruits Lower Risk of Stroke

Popular winter fruits like oranges and grapefruits come with an unexpected health benefit: eating them may lower the risk of ischemic strokes (clots) especially n woman according to a study reported in stroke, a journal of the American Heart Association. The researchers analysed 14 years of follow up data from the National Institutes of Health Nurses Health Study, which included 69,622 woman that reported their food intake every four years, including details on fruit and vegetable consumption. The study discovered that a high intake of flavanoids found in the greatest concentrations in oranges and grapefruit, was associated with a 19 percent lower risk of ischemic stroke.

In the study, the presence of flavanoids came primarily from oranges and orange juice (82 percent) and grapefruit juice (14 percent). However, the researchers recommended that consumers increase their citrus fruit intake rather than juice consumption to avoid the sugar in many commercial juices.

POWER UP FUEL FOR THE A.M.

For long lasting energy to carry through a busy day you need to start with a protein - packed breakfast. When combined with fiber, protein satisfies hunger and keeps you full until lunch. Research shows that those who eat breakfast are more likely to maintain a healthy weight too. A hearty and healthy breakfast is the way to go to get your day started on the right track.