Wholesome Nutrition: 14 Healthy Foods With Solid Research Behind Them

nutritious foodsWith the start of a new year, many of us resolve to better our habits by trying to incorporate more nutritious foods into our diets. An article in the January issue of Food Technology Magazine lists 14 foods that deliver research-documented benefits to health.

Whole Grains

1. Barley: 11 clinical trials spanning almost 20 years found that increased consumption of barley products can lower total and LDL cholesterol.

2. Quinoa and buckwheat: Research suggest that seeds and sprouts from both quinoa and buckwheat represent rich sources of polyphenol compounds for enhancing the nutrition value of foods such as gluten-free breads.

3. Brown rice: Substitution of brown rice for white rice may lower the risk of type 2 diabetes.

4. Rye: Rye is suggested to improve glycemic profiles and rye bread can be used to decrease hunger both before and after lunch when consumed at breakfast.


5. Almonds: A 2007 study showed that 300 calories of almonds (sufficient to produce beneficial effects on cardiovascular risk factors) per day may be included in the diet with limited risk of weight gain. The study found that the fiber in the almonds blocked some of the fat calories from being absorbed.

6. Hazelnuts: Research shows that it is best to consume hazelnuts whole because many of its antioxidants are located in the hazelnut skin.

7. Pecans: A recent 2010 study suggested that the vitamin E in pecans may provide neurological protection by delaying progression of motor neuron degeneration.

8. Pistachios: Pistachios are suggested to have anti-inflammatory properties according to a recent study.

9. Walnuts: A walnut-enriched diet may reduce the risk of cardiovascular disease in those with type 2 diabetes.

Fruits and Vegetables

10. Black raspberries: A 2010 study found black raspberries were highly effective in preventing intestinal tumor development in mice.

11. Blueberries: Whole blueberry smoothies consumed daily improved insulin sensitivity in obese, non-diabetic, and insulin resistant patients in a six-week study.

12. Broccoli and cauliflower: A high intake of broccoli and cauliflower may be associated with reduced risk of aggressive prostate cancer.

13. Pomegranates: A preliminary study suggested that pomegranate juice can help prevent a number of complications in kidney disease patients on dialysis.

14. Tomatoes: A six-week study found that people with high-blood pressure who consumed two servings of canned tomato products daily experienced a significant decrease in blood pressure.

Food Technology magazine is published by the Institute of Food Technologists. Read the full article: http://www.ift.org/food-technology/past-issues/2011/january/columns/nutraceuticals.aspx

About IFT
The Institute of Food Technologists (IFT) is a nonprofit scientific society. Our individual members are professionals engaged in food science, food technology, and related professions in industry, academia, and government. IFT’s mission is to advance the science of food, and our long-range vision is to ensure a safe and abundant food supply, contributing to healthier people everywhere.

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    {I love|I really like|I like|Everyone loves} it {when people|when individuals|when folks|whenever people} {come together|get together} and
    share {opinions|thoughts|views|ideas}. Great {blog|website|site}, {keep it
    up|continue the good work|stick with it}!|
    Thank you for the {auspicious|good} writeup. It
    in fact was a amusement account it. Look advanced to {far|more} added agreeable from
    you! {By the way|However}, how {can|could} we communicate?|
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    The {text|words} in your {content|post|article} seem to be running off the screen in {Ie|Internet explorer|Chrome|Firefox|Safari|Opera}.
    I’m not sure if this is a {format|formatting} issue or
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    This is a topic {that is|that’s|which is} {close to|near
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    wishes|Take care|Thank you}! {Where|Exactly where} are your contact details though?|
    It’s very {easy|simple|trouble-free|straightforward|effortless} to
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    I’ve got some {creative ideas|recommendations|suggestions|ideas} for
    your blog you might be interested in hearing. Either way, great {site|website|blog} and
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    and give you a shout out from {New Caney|Kingwood|Huffman|Porter|Houston|Dallas|Austin|Lubbock|Humble|Atascocita} {Tx|Texas}!

    Just wanted to {tell you|mention|say} keep up the {fantastic|excellent|great|good} {job|work}!|
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    I’m {bored to tears|bored to death|bored} at work so I decided to {check out|browse} your {site|website|blog} on my iphone
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    Its {like you|such as you} {read|learn} my {mind|thoughts}!

    You {seem|appear} {to understand|to know|to grasp} {so much|a lot} {approximately|about} this, {like you|such as you} wrote
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    {could|can} do with {some|a few} {%|p.c.|percent} to
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    I visited {multiple|many|several|various} {websites|sites|web sites|web
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    {Howdy|Hi there|Hi|Hello}, i read your blog {occasionally|from time to
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    you get a lot of spam {comments|responses|feedback|remarks}?
    If so how do you {prevent|reduce|stop|protect against} it,
    any plugin or anything you can {advise|suggest|recommend}?
    I get so much lately it’s driving me {mad|insane|crazy} so any {assistance|help|support} is very much appreciated.|
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    {It is the|It’s the} little changes {that make|which will make|that produce|that will make} {the biggest|the
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    {I really|I truly|I seriously|I absolutely} love
    {your blog|your site|your website}.. {Very nice|Excellent|Pleasant|Great} colors & theme.
    Did you {create|develop|make|build} {this website|this site|this web site|this amazing site} yourself?
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    {is called|is named}. {Thanks|Many thanks|Thank you|Cheers|Appreciate it|Kudos}!|
    {Hi there|Hello there|Howdy}! This {post|article|blog post}
    {couldn’t|could not} be written {any better|much better}!
    {Reading through|Looking at|Going through|Looking through} this
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    {I will|I’ll|I am going to|I most certainly will} {forward|send} {this article|this information|this post} to him.
    {Pretty sure|Fairly certain} {he will|he’ll|he’s going
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    read. {Thank you for|Thanks for|Many thanks for|I appreciate you
    for} sharing!|
    {Wow|Whoa|Incredible|Amazing}! This blog looks {exactly|just} like my old one!

    It’s on a {completely|entirely|totally} different {topic|subject} but it has pretty much the same {layout|page layout} and design. {Excellent|Wonderful|Great|Outstanding|Superb} choice of colors!|
    {There is|There’s} {definately|certainly} {a lot to|a great deal to}
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    {I like|I love|I really like} {all the|all of the} points {you made|you’ve made|you have made}.|
    {You made|You’ve made|You have made} some {decent|good|really good} points there.

    I {looked|checked} {on the internet|on the web|on the net} {for more info|for more information|to find out more|to learn more|for additional information} about the issue
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    {Hi|Hello|Hi there|What’s up}, I {log on to|check|read} your {new stuff|blogs|blog} {regularly|like every week|daily|on a regular basis}.
    Your {story-telling|writing|humoristic}
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    I {always|constantly|every time} spent my half an hour to read this {blog|weblog|webpage|website|web site}’s {articles|posts|articles or reviews|content} {everyday|daily|every day|all the time} along with a {cup|mug} of coffee.|
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    My {coder|programmer|developer} is trying to {persuade|convince} me to move to .net from PHP.
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    {Hello|Hi|Hello there|Hi there|Howdy|Good day}! I could have sworn I’ve {been to|visited}
    {this blog|this web site|this website|this site|your blog} before but after {browsing through|going through|looking at} {some of the|a
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    I hope to give something back and {help|aid} others like you {helped|aided} me.|
    {Hi|Hello|Hi there|Hello there|Howdy|Greetings}, {I think|I believe|I do believe|I do think|There’s no
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    {A person|Someone|Somebody} {necessarily|essentially} {lend a hand|help|assist} to
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    {create|make} {this actual|this particular} {post|submit|publish|put up} {incredible|amazing|extraordinary}.
    {Great|Wonderful|Fantastic|Magnificent|Excellent} {task|process|activity|job}!|
    Heya {i’m|i am} for {the primary|the first} time here.

    I {came across|found} this board and I {in finding|find|to
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    Your {way|method|means|mode} of {describing|explaining|telling} {everything|all|the whole thing}
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    {Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site} {by means of|via|by the use of|by way of} Google {at the same time as|whilst|even as|while} {searching for|looking for} a {similar|comparable|related} {topic|matter|subject}, your {site|web site|website} {got here|came} up, it {looks|appears|seems|seems to be|appears to be
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    {Hello|Hi} there, {simply|just} {turned into|became|was|become|changed into}
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    {I will|I’ll} {appreciate|be grateful} {if you|should you|when you|in the event
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    {A lot of|Lots of|Many|Numerous} {other folks|folks|other people|people} {will be|shall
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    {I am|I’m} {extremely|really} impressed with your writing
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    Is this a paid theme or did you {customize|modify} it yourself?
    {Either way|Anyway} keep up the {nice|excellent} quality writing,
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    {I am|I’m} {extremely|really} {inspired|impressed} {with your|together with your|along with your} writing {talents|skills|abilities} {and also|as {smartly|well|neatly} as} with the
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    {Is this|Is that this} a paid {subject|topic|subject matter|theme}
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    problem|an issue} {with your|together with your|along
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    {may|might|could|would} {check|test} this? IE {still|nonetheless} is the {marketplace|market} {leader|chief} and {a large|a
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    {I’m|I am} not sure where {you are|you’re} getting your
    {info|information}, but {good|great} topic. I needs to spend some time learning {more|much more}
    or understanding more. Thanks for {great|wonderful|fantastic|magnificent|excellent} {information|info} I was looking for this {information|info} for my mission.|
    {Hi|Hello}, i think that i saw you visited my {blog|weblog|website|web site|site} {so|thus} i
    came to “return the favor”.{I am|I’m} {trying to|attempting
    to} find things to {improve|enhance} my {website|site|web site}!I suppose its ok to use
    {some of|a few of\

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