Whether you are young or graying, food nourishes our body and provides vital nutrients to satisfy our nutritional needs. Research shows that certain foods can even prevent disease and illness from occurring. Because of this, it is important to be vigilant about what you are adding to your shopping cart when perusing the grocery aisles. Continue reading to learn about five foods that prevent unwanted diseases. 

 

1. BLUEBERRIES

    Research has shown that blueberries help to prevent chronic illness due to anthocyanins and other beneficial compounds that have antioxidant, anti-inflammatory effects in the body. Now a new study suggests that blueberries may also help to keep your brain sharp as you age. A group of older adults who drank one ounce of concentrated blueberry juice, the equivalent of about eight ounces of whole blueberries, every day for 12 weeks experienced improvements in working memory, cognitive function, and blood flow to the brain. Go buy some blueberries, fresh or frozen today! You can eat them raw, blended in smoothies, topped on yogurt, or baked in your favorite dessert.

Vegan Blueberry Coconut Popsicles (Gluten Free, Dairy Free)

Yield: 10 Popsicles    Total Time: 5 Minutes  

(You will need a popsicle mold) 

 

Ingredients: 

• 1 can full-fat coconut milk (13.66 oz) 
• 3 cups fresh blueberries 
• 2-3 tablespoons pure maple syrup

Directions: Add coconut milk, blueberries and maple syrup to a blender or food processor. Blend until smooth, scraping down the sides of the blender as needed. Pour this mixture into a popsicle mold. Make sure to leave about ¼” of space at the top of the mold to allow the popsicles to expand in the freezer. Insert popsicle sticks into the mold, or follow instructions for your mold. Freeze for 6-8 hours.

 

2. AVOCADOS-

There are many great benefits of avocados. For one, they are full of unsaturated fats which have been shown to lower your bad cholesterol and total cholesterol. Avocados are also a great source of potassium, magnesium, vitamins C, E, and K, as well as several B vitamins. In addition, the antioxidants in avocados help protect you against free radicals and help protect your cells from oxidative stress. Also, avocados provide your body with fiber and loads of potassium. Be sure to toss some of these miraculous fruits in your shopping cart next time you are at the grocery store!

3 Ingredient Avocado Salad

Ingredients

• 2.5 pounds avocados 
• ½ cup green onion 
• 2 tbsp lemon juice
• Salt and pepper to taste 

Instructions: 

To cut avocados, cut each fruit in half and remove the pit. Then cut each half into 2-3 strips, peel the avocado strip, and then slice each strip into inch long chunks. In a large salad bowl, add avocados, green onion, lemon juice, salt and pepper. Stir very gently with a wooden spoon and consume within the next 5-6 hours. Great on its own, on a toasted pita, or in a wrap.

 

3. WALNUTS-

   Walnuts offer omega-3 fatty acids, fiber, and antioxidants. They are linked to a lower risk of heart disease, better brain health, and slower cancer growth. New research shows that walnuts may act as a “prebiotic,” a food that helps beneficial bacteria in the gut proliferate. There are many ways to eat walnuts. You can snack on them by themselves. They are also great in oatmeal or cereal. Roasted walnuts can be added to salads. Walnuts are also great in pesto along with fresh basil, garlic, and olive oil. 

Walnut Pesto

INGREDIENTS

 

1/3 cup walnuts 2 large garlic cloves, roughly chopped 2 cups gently packed fresh basil leaves 1/2 teaspoon salt

1/4 teaspoon ground black pepper2/3 cup extra virgin olive oil 1/2 cup grated Parmigiano-Reggiano

 

INSTRUCTIONS

Place the walnuts and garlic in the bowl of a food processor. Process until coarsely chopped, about 10 seconds. Add the basil leaves, salt, and pepper and process until mixture resembles a paste, about 1 minute. With the processor running, slowly pour the olive oil through the feed tube and process until the pesto is thoroughly blended. Add the Parmesan and process a minute more. Use pesto immediately or store in a tightly sealed jar or air-tight plastic container, covered with a thin layer of olive oil. It will keep in the refrigerator for about a week.

 

4. OLIVE OIL-

   Recent studies show that extra-virgin olive oil may lower rates of dementia and help memory and learning. By lowering inflammation, olive oil reduces two forms of “debris” in the brain that characterize Alzheimer’s disease. Extra-virgin olive oil can be used in salad dressing, dips and any low-heat cooking. Avoid using extra-virgin olive oil when using it for high-heat recipes as it can produce certain toxins. 

Bread Dipping Oil Recipe

Ingredients: 

2 cups olive oil  1 tablespoon dried basil  1 tablespoon dried parsley  1 tablespoon minced garlic  1 teaspoon dried thyme  1 teaspoon dried oregano  1 teaspoon ground black pepper

½ teaspoon dried crushed rosemary  ½ teaspoon salt  ½ teaspoon crushed red pepper, or to taste  ½ teaspoon lemon juice   2 tablespoons grated Parmesan cheese

Directions– Stir together the olive oil, basil, parsley, garlic, thyme, oregano, black pepper, rosemary, salt, red pepper, and lemon juice in a bowl. Sprinkle the Parmesan cheese over the surface of the oil mixture.