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Dietitian shares the best diet tips for radiant skin

Dietitian Rebecca Gawthorne has shared the best foods to include in your weekly shop to keep your skin looking healthy and radiant. The Sydney-based mum took to Instagram while she was walking through the supermarket aisles to explain what ingredients will help keep your skin clear. She starts by picking up avocados, olive oil, tinned salmon, nuts and hemp which all contain healthy fats. Rebecca explains that foods containing healthy fats, such as Omega-6 and Omega-3, help build blocks of cell membranes and prevent skin dryness to keep skin dewy and hydrated. They're also rich in Omega-3 Fatty Acids which is important for radiance and can add softness to your complexion. She then says to pick up low GI foods, such as red lentils, rice, chickpeas and multigrain bread. Scientists believe that following a low GI (glycaemic index) diet may help to reduce acne and skin inflammation. Rebecca also advises to pick up antioxidant rich foods that are high in vitamin C including oranges, raspberries, kiwi, turmeric and broccoli. These foods will protect your skin against environmental factors and in turn fight signs of ageing and inflammation, as well as help the skin to correct damage from the sun. Next, Rebecca encourages to pick up foods that are high in zinc, such as black beans, pumpkin kernels, almonds and garlic. Zinc is especially important for people with oily skin as it with other vitamins and minerals to help treat skin lesions and can decrease the severity of acne. On top of all these food groups, Rebecca reminds viewers to keep up their water intake to promote clear and healthy skin. Image credits: Instagram

Beauty & Style

The 10 best superfoods for diabetics

Image: Shutterstock 1. Dark Chocolate Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 per cent. The flavonoids in chocolate have also been shown to lower stroke risk, calm blood pressure and reduce your risk for a heart attack by 2 per cent over five years. Another benefit of dark chocolate is its ability to boost cognitive performance. 2. Broccoli Broccoli is an anti-diabetes superhero. As with other cruciferous vegies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release. A diet packed full of lots of vegies is the best way to go for overall good health. 3. Blueberries Blueberries really stand out. They are a good source of fibre: both insoluble fibre (which “flushes” fat out of your system) and soluble fibre (which slows down the emptying of your stomach, and improves blood sugar control). In a study by the United States Department of Agriculture, people who consumed 2.5 cups of wild blueberry juice per day for 12 weeks lowered their blood glucose levels, lifted depression and improved their memories. Researchers credit these results to anthocyanins in the berries, a natural chemical that shrinks fat cells and also stimulates the release of adiponectin, a hormone that regulates blood glucose levels, among other things. Increasing adiponectin levels can help keep blood sugar low and increase our sensitivity to insulin. 4. Steel Cut Oats You may not think of porridge as a superfood, but it can help reduce the risk of developing type 2 diabetes. Oats contain high amounts of magnesium, which helps the body use glucose and secrete insulin properly. An eight-year trial showed a 19 per cent decrease in type 2 diabetes’ risk in women with a magnesium-rich diet, and a 31 per cent decreased risk in women who regularly ate whole grains. Steel-cut oats are just as easy to cook as quick-cooking porridge, but when grains are left whole they are filled with the fibre, nutrients and bound antioxidants that challenge digestion in a good way, allowing blood sugar to remain more stable. You should aim for 25-35 grams per day. 5. Fish Fish is a slimming star: rich in protein, it will help to keep you satisfied; but also, fish contains a special type of fat that helps cool inflammation. Thousands of studies show that people with the highest blood levels of omega-3 fatty acids have less body-wide inflammation, the very inflammation that leads to and worsens diabetes and weight problems. A fish-rich diet can also reduce your risk of developing health problems, especially stroke, as a result of your diabetes. People who ate baked, broiled or steamed fish reduced their odds for a stroke by 3 per cent, as reported in a 2010 Emory University study. (However, fried fish – such as fast-food fish sandwiches, fish sticks and fried seafood of any type – increased risk.) 6. Olive Oil Following a Mediterranean-style diet rich in olive oil helps reduce the risk of type 2 diabetes by as much as 50 per cent compared to a diet low in fat, according to a recent Spanish study. Independently, researchers at Technical University of Munich (TUM) and the University of Vienna found that olive oil improved satiety the most when compared to lard, butter and canola oil. In addition to being a standout source of health-promoting monounsaturated fats, olive oil is also rich in antioxidant nutrients that protect cells from damage, and prevents the development of heart disease. While it may seem counterintuitive, monounsaturated fats such as olive oil, walnuts and salmon, can help you manage how much you eat. Try these other tips for controlling weight. 7. Psyllium Husk This fibre supplement, long used for constipation relief, is proven to help people with diabetes control blood sugar better. A 2010 review from the University of California, San Diego, published in the Annals of Pharmacotherapy, confirms this benefit. People who took psyllium before a meal saw their post-meal blood sugar levels rise 2 per cent less than those who didn’t use the supplement. One caution: the researchers recommend waiting at least four hours after taking psyllium before taking medications, because psyllium can decrease their absorption. 8. Cannellini Beans Packed with protein and cholesterol-lowering soluble fibre, legumes such as tender white cannellini beans are slow to raise blood sugar. As part of a 2012 University of Toronto study, 121 people with type 2 diabetes followed a healthy diet containing a daily cup of beans or whole grains. After three months, the bean group saw their A1c levels – a check of average blood sugar levels – fall nearly twice as much as the whole-grain group. As a low-GI food, cannellini beans are great for lowering blood glucose levels. Here are some ways to make the switch to a low-GI diet. 9. Spinach Spinach is one of many leafy greens that have been shown to drop the risk of developing diabetes; collards are another great choice. People who consume more than one serving a day of spinach and other leafy greens slashed their risk by 14 per cent, compared to people who ate less than half a serving daily, found one British study. This green is particularly rich in vitamin K, along with several minerals including magnesium, folate, phosphorus, potassium and zinc. It’s also a good source of the plant chemicals lutein and zeaxanthin, and various flavonoids. Although spinach is technically a rich source of calcium, another nutrient in spinach called oxalic acid prevents much of that calcium from being absorbed, but you can blanch spinach (boil it for just one minute) to reduce this chemical. Spinach and other leafy greens you have to hand make an excellent soup for the warmer or cooler months. 10. Sweet Potatoes One analysis found that sweet potatoes reduce HbA1c measures between 0.30 and 0.57 per cent, and fasting blood glucose by 10 to 15 points. Sweet potato also contains anthocyanins, which are the natural pigments that give the sweet potato its deep orange colour and the antioxidants believed to have anti-inflammatory, antiviral and antimicrobial qualities. Sweet potatoes are also rich in soluble fibre, which helps to regulate the glucose released into the bloodstream. Written by Erin Palinkski-Wade. This article first appeared in <a href="https://www.readersdigest.com.au/healthsmart/beauty/21-amazing-health-and-beauty-benefits-of-olive-oil">Reader’s Digest.</a> For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V">here’s our best subscription offer. </a>

Caring

5 superfoods for diabetes you didn’t know about

These superfood are the best to incorporate in your diabetes diet. Dark chocolate Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 per cent. The flavonoids in chocolate have also been shown to lower stroke risk, calm blood pressure and reduce your risk for a heart attack by 2 per cent over five years. Broccoli Broccoli is an anti-diabetes superhero. As with other cruciferous vegies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release. Blueberries Blueberries really stand out. They are a good source of fibre: both insoluble fibre (which “flushes” fat out of your system) and soluble fibre (which slows down the emptying of your stomach, and improves blood sugar control). In a study by the United States Department of Agriculture, people who consumed 2.5 cups of wild blueberry juice per day for 12 weeks lowered their blood glucose levels, lifted depression and improved their memories. Researchers credit these results to anthocyanins in the berries, a natural chemical that shrinks fat cells and also stimulates the release of adiponectin, a hormone that regulates blood glucose levels, among other things. Increasing adiponectin levels can help keep blood sugar low and increase our sensitivity to insulin. Steel-cut oats You may not think of porridge as a superfood, but it can help reduce the risk of developing type 2 diabetes. Oats contain high amounts of magnesium, which helps the body use glucose and secrete insulin properly. An eight-year trial showed a 19 per cent decrease in type 2 diabetes’ risk in women with a magnesium-rich diet, and a 31 per cent decreased risk in women who regularly ate whole grains. Steel-cut oats are just as easy to cook as quick-cooking porridge, but when grains are left whole they are filled with the fibre, nutrients and bound antioxidants that challenge digestion in a good way, allowing blood sugar to remain more stable. You should aim for 25-35 grams per day. Fish Fish is a slimming star: rich in protein, it will help to keep you satisfied; but also, fish contains a special type of fat that helps cool inflammation. Thousands of studies show that people with the highest blood levels of omega-3 fatty acids have less body-wide inflammation, the very inflammation that leads to and worsens diabetes and weight problems. A fish-rich diet can also reduce your risk of developing health problems, especially stroke, as a result of your diabetes. People who ate baked, broiled or steamed fish reduced their odds for a stroke by 3 per cent, as reported in a 2010 Emory University study. (However, fried fish – such as fast-food fish sandwiches, fish sticks and fried seafood of any type – increased risk.) Written by Erin Palinkski-Wade. This article first appeared in <a href="https://www.readersdigest.co.nz/healthsmart/diabetes/15-best-superfoods-diabetics">Reader’s Digest.</a> For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRN93V">here’s our best subscription offer.</a> <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Caring

Why we start to lose energy as we age and how it affects our mind and body

It’s a question as old as the search for the mythical fountain of youth. And if you’ve found yourself increasingly nodding off in front of the TV or grumbling about not having quite the spring in your step you used to, no doubt you’ve asked it yourself: Why do we lose energy as we age? One undeniable factor is cellular ageing: the gradual and inevitable decline in function and efficiency of every cell in the body as we grow older. How gradual that decline turns out to be will vary from person to person and is influenced by two important factors: genetics and lifestyle. Those fortunate enough to have so-called “good genes” may find they can sail into their advanced years and remain mentally acute and physically active with robust energy levels. While others must rely on healthy choices throughout their lives in order to remain healthy later in life. But just what is occurring inside our cells as we age? Let’s take a look. Cellular function and ageing Cellular ageing – or cellular senescence – is the point at which your body’s cells can no longer divide, replicate and grow. This leads to an inevitable loss of tissue strength and function, as well as a host of other physical and mental changes that we associate with ageing, including slower metabolism, greatly reduced blood flow, poor sleep patterns, loss of bone density and muscle mass, poor digestion and growing mental decline. All of the body’s energy is produced in our cells’ mitochondria – our body’s power generators – where oxygen and food are processed to form the energy molecule adenosine triphosphate (ATP). The gradual dysfunction of the mitochondria over time – ably assisted by environmental and metabolic stresses such as infections, poor diet, sun damage, nervous stress, smoking, pollution and good old-fashioned living – makes our mitochondria less efficient at producing ATP and hence powering our entire bodies, particularly the brain and the heart, which demand so much of our energy reserves. Recent research and current scientific thinking now holds that it may be possible to reverse that mitochondrial damage and help us navigate the ageing process with less fatigue, more energy and a host of other benefits besides. And it all appears to revolve around a little molecule called nicotinamide adenine dinucleotide (NAD). NAD deficiency Present in every cell of the body, NAD is the critical energising coenzyme that enables our mitochondria to produce the ATP that sustains all of our bodily functions. Without it, our bodies would simply cease to work at all. In our teens and 20s, our bodies are overripe with NAD, but when those levels begin to drop – which can be by as much as 50 per cent by the time we reach our late 40s – that’s when the evidence of cellular dysfunction starts to appear. By the time we reach our 50s, NAD levels have typically declined to a point where cellular function and energy is markedly deficient and the aforementioned age-related conditions become increasingly prominent. That’s why scientists today now believe that restoring and increasing NAD levels is the key to extending our years of high energy and good health. Restoring NAD levels In 2004, Dr Charles Brenner PhD, professor of biochemistry and director of the Obesity Initiative at the University of Iowa, made an important breakthrough in the field of NAD metabolism when he discovered an astonishing new use for a rare form of vitamin B3 known as nicotinomide riboside (NR). “I was working on an enzyme that makes NAD in yeast,” Professor Brenner tells Over60. “NAD is a coenzyme that is the central regulator of metabolism in all forms of life. Received wisdom said that there would be no way to make NAD if we knocked out this enzyme, but I found that NR could bypass the known pathways to NAD in yeast – and I found the NR kinase genes that perform the first step in converting NR to NAD in yeast, mice and humans. NR was a known compound, but it was not previously known to be a vitamin for humans until I found this pathway in 2004.” Professor Brenner found that NR raised NAD levels by acting as an NAD precursor, which means that when taken orally, NR converts to NAD and boosts its level within the cells. “NAD is consumed in conditions of metabolic stress,” explains Professor Brenner, “and NR is the most effective NAD precursor to restore healthful NAD levels.” When Professor Brenner himself became the first person in the world to take NR as a supplement in 2014, it then became commercialised for human consumption and branded ‘Tru Niagen’, opening up a whole new world of possibilities for sustainable health for both body and mind. The Tru Niagen effect <a href="http://www.truniagen.co.nz/">Tru Niagen</a> – the branded form of NR – is creating a huge buzz in the health sciences community for being the only form of vitamin B3 that can lift NAD levels in all human cells. As an energy supplement, its properties and effects have been likened not to the instant burst you might get from caffeine or sugar, but rather to the steady background energy your smartphone uses to maintain its most crucial functions. With more and more studies being undertaken to ascertain how broad its benefits may become, Dr Brenner is confident of its role not just in healthful ageing, but in many other associated fields too. “In the last two years we published multiple studies showing that we can protect against heart failure, nerve damage and central brain injury in rodents,” says Dr Brenner. “Human clinical trials are being done for neuroprotection and cardioprotection. “My research shows that NAD is under attack under multiple conditions of metabolic stress – including alcohol, eating too much, time zone disruption, sun and oxygen damage, noise, infection and multiple disease processes. We need NAD to power our bodies, but we also need NAD to deal with all of these common metabolic stresses. When NAD is committed to these defensive processes, less NAD coenzymes are available to convert our fuel into energy and to catalyse all of our bodily functions.” But are there genuine hopes that <a href="http://www.truniagen.co.nz/">Tru Niagen</a> can be the fountain of youth so many of us long for? Dr Brenner is refreshingly blunt on that score. “I don’t make those kinds of claims,” he says. “This is a science-based supplement and we only talk about things we can test. We do think that by improving our resistance to so many types of metabolic stress that we can age better with Tru Niagen.” So, it’s not a case of living longer, but living better. For those of us nodding off in front of the TV, that would count as a tremendous leap forward. For more information about Tru Niagen, visit <a href="http://www.truniagen.co.nz">www.truniagen.co.nz</a>. This is sponsored content brought to you in conjunction with <a href="http://www.truniagen.co.nz/">Tru Niagen</a>.

Mind

4 of the next big superfoods (and why they're so super)

Forget quinoa, chia, kale and matcha – there’s a new posse of superfoods on the scene, and chances are you’re already on to at least one of them. Let’s break down four foods that are about to burst onto the health scene and why it is they’re so “super”. 1. Royal jelly Manuka honey isn’t the only miracle product we can thank bees for, royal jelly is said to be one of the most nutrient-dense substances in nature. It’s produced by honey bees to nourish their queen, with its unique combination of antioxidants, B vitamins, minerals, amino acids and all three macronutrients allowing her to live 40 times longer than her underlings. It’s been found to stimulate <a href="https://www.ncbi.nlm.nih.gov/pubmed/17031045" target="_blank">bone formation</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/17322576" target="_blank">ease symptoms</a> for sufferers of autoimmune diseases, and leave the skin glowing when <a href="http://www.livestrong.com/article/123573-royal-jelly-benefits-skin/" target="_blank">applied topically</a>. 2. Watermelon water With the backing of pop icon Beyoncé, you should prepare yourself to see this one become a worldwide hit. Made from the flesh and rind of watermelon, the water is rich in lycopene (one of the most powerful antioxidants found in plants), potassium and electrolytes, making it the perfect post-exercise refreshment. Like the fruit it comes from, watermelon water is great for digestive health, reducing inflammation and boosting heart health. 3. Ubiquinol It mightn’t sound very appetising, but that’s because ubiquinol is actually a form of the powerful antioxidant coenzyme Q10 and not a food. It can, however, be found in supplement form, and works wonders as a natural energy booster and has a positive effect on organ health, inflammation reduction, heart attack and stroke recovery and even gingivitis. Ubiquinol is actually a reduced form of CoQ10 and has been <a href="http://articles.mercola.com/sites/articles/archive/2013/11/03/coq10-vs-ubiquinol.aspx" target="_blank">found to be superior</a> in many ways. 4. Milk thistle This super herb is native to Mediterranean countries and often used to treat liver problems (such as cirrhosis, jaundice, hepatitis and gallbladder disorders) naturally. Studies have also shown it may be effective in <a href="https://www.ncbi.nlm.nih.gov/pubmed/19360322" target="_blank">treating obesity</a> and even <a href="https://www.ncbi.nlm.nih.gov/pubmed/22648222" target="_blank">acne</a>. In addition, when combined with traditional treatment, evidence shows milk thistle can decrease blood sugar levels and improve insulin resistance and cholesterol in people with type 2 diabetes. Are you already a fan of one (or more) of these up-and-coming superfoods? What health benefits have you found? Share your experience with us in the comments below.

Body

Best value superfoods revealed

Superfoods, by definition, are foods densely-packed with an uncommonly high amount of nutrients, antioxidants and other health benefits. However, if you’ve ever sought out one of these superfoods, you might have noticed just how big a dent they can make in your weekly shopping budget. To help you get the most out of these foods without breaking the bank, <a href="http://www.taste.com.au/articles/top-100-foods-2017/FYOhmcyT?r=tastemagazine&h=Taste%20magazine" target="_blank">taste.com.au</a> nutritionist Chrissy Freer has put together a list of the top ten best value superfoods around. <ol> <li>Quinoa – This ancient seed is high in protein (complete with all the essential amino acids), fibre, manganese and is also a source of phosphorous, magnesium and folate. It has cancer-fighting properties and can help prevent diabetes and heart disease.</li> <li>Watercress – This leafy green is packed with antioxidants and nutrients such as beta-carotene, vitamin C and iron. Watercress can boost immunity, prevent cancer and even assist those with thyroid conditions.</li> <li>Blackberries – Like blueberries, antioxidant-rich blackberries contain anthocyanins – plant pigments with cancer- and heart disease-fighting properties – and are a great source of fibre, vitamin C and folate.</li> <li>Chia – Despite their tiny size, chia seeds are incredibly high in omega-3 fatty acids, which are not only essential for cardiovascular health but can also prevent cancer and diabetes, improve mental health and relief joint stiffness. They’re also high in omega-6s, fibre and protein.</li> <li>Almonds – These delicious nuts are densely-packed with protein, fibre and heart-friendly mono and polyunsaturated fats. In addition, a single 30g serve provides over 70 per cent of the recommended daily vitamin E intake, essential for maintaining healthy red blood cells and muscle tissue.</li> <li>Eggs – Just two eggs contain 12 grams of protein, not to mention vitamins A, B12, D, iodine and iron. Eggs are also one of the few vegetarian sources of vitamin B12, which is essential for brain health and a strong immunity.</li> <li>Cottage cheese – Another vegetarian source of vitamin B12, only half a cup of this low-kilojoule superfood provides an impressive 16 grams of protein. It’s also high in calcium and magnesium, and much lower in fat than other cheeses.</li> <li>Black beans – Black beans are a phenomenal source of fibre (8 grams per half cup, to be exact) and protein. Plus, their dark colour indicates a rich source of disease-fighting anthocyanins.</li> <li>Sardines – Cheap and delicious, sardines are an affordable and rich source of anti-inflammatory omega-3 fatty acids. In addition, these tiny fish are filled with protein and won’t make a big dent in your daily kilojoule intake.</li> <li>Kangaroo – As strange as it may feel to eat our national animal, roos are ultra-lean and mineral-dense sources of protein. In fact, Skippy is slightly higher in iron than beef. It also contains zinc, essential for immunity, healthy cells, growth and development.</li> </ol>

Body

The super cost of “superfoods”

Warrigal greens are a native, wild-growing type of “sea” spinach that run rampant along sea shores. You can forage for the potassium-rich vegetable for free in many coastal areas of Australia (they are particularly abundant along the beaches of Sydney's Eastern suburbs) or you can find them in the dishes at many fine-dining restaurants; the latest fancy-named, exotic sounding "superfood". That's why the word superfood instantly makes me suspicious. Often, a perfectly nutritious but freely available (and affordable) food is hijacked, reinvented as a superfood and sold at a premium. Consider that the average price of "super" berries such as goji and acai is tens of times higher than humble raspberries, blackberries or apples. Premium prices aside, superfood hype raises the very real risk of kale shortages or quinoa (keen-wah) crises. And people get duped into believing that they need to spend a lot of money or buy really random, obscure ingredients if they are going to be really healthy or reach their athletic potential. Thank god for our finances, and our health, we really don't. I've taken to buying a $1 organic cucumber in favour of a $13 cold-pressed, organic green juice and whizzing up some cashews (full of vitamins, minerals and antioxidants) and hazelnuts (rich in folate and vitamin B) in the blender to have with an apple instead of paying 20-odd bucks for the fancy schmancy, well-marketed nut butter from the health food store. There are also plenty of other ways to get your superfoods without re-mortgaging your house. A new study on blueberries has found that, not only does the little fruit reduce the risk of heart disease and cancer, most people are unaware it can "revert" ageing by improving vision and memory. Extra virgin coconut oil has plenty of health benefits but can also double (triple/quadruple) as body moisturiser, a hair mask, as make-up remover and as furniture polish, among many other uses. Cauliflower is as good as kale and you can spice it up into something that almost doesn't taste healthy, sauerkraut is the cheaper cousin of kim chi, millet is a gluten-free grain like quinoa and packed with as much fibre and magnesium while little old affordable turmeric is the superstar of recent nutritional science (and if you DIY your turmeric latte it won't cost you a bomb). Besides, even the World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people. "There's not really a specific definition for 'superfoods', they are really just foods which are good sources of nutrition," adds dietitian, Melanie McGrice. "I encourage people not to get caught up in the marketing hype of the latest superfood as no one food will meet all of your nutrition requirements, but instead focus on eating a 'super diet'." A super diet means an array of fresh foods to get a mix of nutrients. So by all means get fancy and experiment to your heart's desire with exotic foods, but don't get duped, like the other 61 per cent or so of people, into thinking that superfoods ought to cost more or will be any better for your health. Have you been buying into the superfood trend? Let us know in the comments below. Written by Sarah Berry. First appeared on <a href="http://Stuff.co.nz" target="_blank">Stuff.co.nz.</a> Related links: <a href="/health/body/2016/07/pomegranate-could-slow-ageing/">This fruit could help slow down ageing</a> <a href="/health/body/2016/07/how-to-spot-hidden-sugars/">Experts reveal how to spot hidden sugars</a> <a href="/health/body/2016/07/foods-that-make-you-lose-weight/">Foods that make you lose weight</a>

Body

This new “superfood” may be the most ridiculous yet

Next time you find a cockroach scurrying around your house, think twice before killing it – you might just be giving up on the goodness of the next big “superfood”. Scientists at India’s Institute for Stem Cell Biology and Regenerative Medicine have discovered that cockroach milk is packed full of nutrients. The particularly species of cockroach, the Pacific beetle, feeds its babies by lactating protein-dense crystals, which pack fats, sugars, amino acids. It’s believed to have three times the energy equivalent of normal dairy milk. <img width="406" height="271" src="http://i.dailymail.co.uk/i/pix/2016/07/26/00/36969AA100000578-3707802-Disgusting_or_delicious_The_milk_is_produced_by_the_Pacific_beet-a-3_1469489461628.jpg" class="irc_mi io8TbazDO_jE-pQOPx8XEepE" style="margin-top: 0px; display: block; margin-left: auto; margin-right: auto;"/> "The crystals are like a complete food -- they have proteins, fats and sugars. If you look into the protein sequences, they have all the essential amino acids," Sanchari Banerjee, one of the researchers, told the Times of India. “It’s time-release food,” project lead Subramanian Ramaswamy said. “They can be a fantastic protein supplement.” Don’t worry though, it’s still early days and nobody so there won’t be cockroach milk products in stores any time soon. But the researchers say we could be heading in that direction. Yum… Related links: <a href="/health/body/2016/07/natural-remedies-for-acid-reflux/">5 natural remedies for acid reflux</a> <a href="/health/body/2016/07/the-long-term-problems-with-a-b12-deficiency/">The long-term problems with a B12 deficiency</a> <a href="/health/body/2016/07/pomegranate-could-slow-ageing/">This fruit could help slow down ageing</a>

News

8 foods that will help you live longer

Ever look in the mirror and wonder where all the time has gone? We’ve all been there. Luckily, you can slow down the ageing process and make your body feel just as youthful as your mind thanks to these delicious superfoods. Who knows, you may be eating one right now! <ol start="1"> <li>Avocado – who doesn’t love this delicious green wonder? Packed with vitamin E, avocadoes help stop collagen damage, improving your skin’s health and improving your heart health and eyesight.</li> <li>Brazil nuts – full of selenium, Brazil nuts are fantastic for maintaining skin elasticity, improving complexion and can even reduce your risk of cancer.</li> <li>Red grapes – these delicious little morsels contain the antioxidant resveratrol, which scientists believe switch on a protein in the body which slows down ageing and helps you live longer. It’s also great for fighting fat!</li> <li>Salmon – this delicious fish is a fantastic source of omega-3 fatty acids, which help improve skin elasticity and hydration.</li> <li>Kale – while it may look like your average leafy green, kale is anything but. Filled with antioxidants, vitamins and omega-3 fatty acids, incorporating kale into your diet is great for overall health – particularly the liver and skin.</li> <li>Turmeric – a favourite in India, turmeric has become increasingly popular around the world thanks to its anti-inflammatory properties and possible memory-boosting qualities, which some studies have shown could be useful in the fight against Alzheimer’s.</li> <li>Blueberries – recent research has shown that blueberries are wonderful for brain health, improving cognitive performance, memory, and possibly even slowing down the greying of hair.</li> <li>Watermelon – because it’s so full of water, watermelon is ideal for maintaining hydration levels. In addition, it contains the anti-ageing, heart disease- and cancer-fighting antioxidant lycopene.</li> </ol> Tell us in the comments below, how many of these superfoods do you eat regularly? Related links: <a href="/health/body/2016/06/scientists-grow-healthy-meat-in-labs/">Scientists grow “healthy” meat in labs</a> <a href="/health/body/2016/05/foods-to-eat-to-beat-bloating/">10 foods to eat to beat bloating</a> <a href="/health/body/2016/05/benefits-of-low-carb-lifestyle/">8 benefits of a low carb lifestyle</a>

Beauty & Style

Top 5 superfoods worth keeping in the kitchen

Leading nutritionist and Blackmores influencer,<a href="https://drjoanna.com.au/" target="_blank"> Dr Joanna McMillan</a>, reveals here the top five superfoods that are worth keeping in the pantry. 1. Kale It’s hard to find a café these days that doesn’t have something containing kale on the menu, and for good reason. Its dark green leaves even look super healthy, so it's no surprise they contain high levels of many beneficial nutrients such as iron and vitamin C. Any dark leafy greens do the trick and are a must – think spinach, rocket, silver beet – I try to get them into at least two of my meals every day. These are the kinds of everyday super foods that I think are really great for us. 2. Broccoli Not all superfoods are recent arrivals to our health food stores and supermarkets. We've all grown up with broccoli on our plates, and sometimes wished it wasn't there. Knowing what we know now about broccoli, this attitude has changed, and our fantastic ways of preparing it today are a far cry from the overcooked methods of yesteryear. Its bacterial fighting properties and high Vitamin K content make broccoli one of our most important superfoods. Cooking your broccoli, as opposed to eating it raw, also helps the body to get more of the nutrition out of the vegetable, that is then absorbed into the bloodstream and can then be of benefit elsewhere in the body. 3. Yoghurt Make sure you opt and look for natural yoghurt though, and not sweetened or flavoured yoghurts. No one really ever thinks of yoghurt as a superfood, but the natural, unsweetened variety is great for protein, probiotics and calcium – a mineral that many people are short on. 4. Chia Seeds These tiny seeds are in all sorts of supermarket products now, from chocolate bars to sliced bread. To make sure you are getting their full superfood benefits, pick sources of chia seeds that do not also contain high levels of sugar or saturated fat. Chia seeds are high in omega 3 fatty acids, Vitamins B & C and soluble fibre. I absolutely love chia – I’ve been using the Blackmores Raw Chia with Nature Boost Superfood in my breakfast a lot lately! 5. Nuts Nuts are a fantastic source of nutrition and magnesium too, which is required for muscles to contract and to work and to move. Magnesium has a key role in sports performance especially, crucial for athletes. It’s also been studied for its role in sleep, so adding a selection of nuts to your daily diet is a fantastic way of adding more magnesium into your diet. Related links: <a href="http://www.oversixty.co.nz/health/body/2016/03/herbal-teas-to-relax-aches-and-pains/">5 herbal teas to relax aches and pains</a> <a href="http://www.oversixty.co.nz/health/body/2016/02/is-coconut-water-good-for-you/">Is coconut water really good for you?</a> <a href="http://www.oversixty.co.nz/health/body/2016/02/nutrients-that-ease-arthritis-symptoms/">Easy symptoms of arthritis with these 3 nutrients</a>

Body

Blueberry and grape superfood smoothie

A delicious and healthy smoothie bursting with goodness, this blueberry and grape superfood smoothie is sure to quench your thirst. Serves: 1 Ingredients: <ul> <li>1 cup chilled Vitasoy Original Almond Milk</li> <li>1⁄2 cup frozen blueberries</li> <li>1⁄2 cup seedless purple grapes</li> <li>1 tbsp flaxseeds</li> <li>Handful of ice cubes</li> </ul> Method: 1. Place all ingredients into a blender. 2. Blend until smooth and serve. Courtesy of Vitasoy. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, head to the abcshop.com.au to order your copy now. <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk">https://shop.abc.net.au/products/way-mum-made-it-pbk</a> Related links: <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/02/breakfast-you-can-make-in-a-mug/">3 breakfasts you can make in a mug</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/01/gluten-free-crumpets/">Gluten-free crumpets</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2015/11/granola-bars/">Homemade granola bars</a>

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Blueberry and grape superfood smoothie