The one vegetable you should be eating to help you live longer

 With NO EXACT protocol on amounts and frequency, I'm not going out of my way to accomplish this possibility.

Let's check how long your doctor has been incompetent in not getting this into your diet protocol! A decade is pretty massive incompetence, are YOU getting that doctor fired?

• sulforaphane (4 posts to May 2016)

The one vegetable you should be eating to help you live longer

Key Points

• Broccoli provides fiber, vitamins and other plant compounds that may support healthy aging.
• Its sulforaphane and other antioxidants may help the body manage inflammation.
• Eating broccoli as part of a varied, plant-rich diet is one way to support overall health as you age.

Once upon a time, the prevailing theory held that long life was merely a matter of genes (and maybe a little bit of luck). If your grandparents and great-grandparents lived to a ripe old age, you probably would, too. Now we know that, while genetics make a big difference to longevity, so do many other factors, like diet. In fact, specific foods like vegetables bring to the table numerous nutrients linked with longer life.

The best of the bunch? Broccoli. “It provides fiber, vitamin C, carotenoids, flavonoids, phenolic acids and other beneficial plant compounds,” says Kelly Burgess, M.B.A., RD. She explains that these nutrients and compounds work together to feed beneficial gut bacteria and help the body manage inflammation, resisting the cell damage that accumulates with age. Here’s why, for longevity, broccoli is the star of the produce aisle.

Why Broccoli Is the Best Vegetable to Help You Live Longer

It Contains Antioxidants Linked with Longevity

All plant foods contain antioxidants, but broccoli and other cruciferous veggies are a unique bastion of one called sulforaphane. “This is broccoli’s most distinctive contribution [to longevity],” says Jennifer Pallian, B.Sc., RD. Sulforaphane activates a protein called Nrf2, which Pallian calls “the master switch” for cells’ antioxidant and detoxification defenses. With age, Nrf2 activity declines, while oxidative damage accumulates. Sulforaphane may help push back on these unwelcome developments. 

Related video: 5 healthy berries that you should be eating more of (VideoElephant - Video)

Researchers have examined how the sulforaphane in broccoli sprout powder might reduce inflammation, for example. A randomized trial in adults with type 2 diabetes found that 10 grams of broccoli sprout powder daily lowered C-reactive protein, improved insulin resistance and reduced markers of oxidative stress. Pallian cautions that this doesn’t mean broccoli is a magic pill for longer life—but the results are promising.

Meanwhile, a host of other antioxidants lie beneath broccoli’s unassuming exterior. “Broccoli’s flavonoids include quercetin, kaempferol, rutin, catechin and epicatechin,” Burgess says. Broccoli also contains several phenolic acids and carotenoids, she says. Altogether, the veggie’s many antioxidant compounds help protect cells from damage and support the body’s ability to manage inflammation—two key factors in aging well.

It’s High in Fiber

Could fiber help you live longer? Believe it or not, yes! “Fiber intake is one of the most consistent dietary predictors of longevity we have,” says Pallian. She points to research that suggests that every additional 10 grams of fiber per day was associated with a 10% lower risk of all-cause mortality and a 13% lower risk of cardiovascular disease mortality. The explanation here: “Fiber feeds the gut microbiome, which produces anti-inflammatory short-chain fatty acids, and it slows glucose absorption, lowers LDL cholesterol and supports regularity.” Over time, these effects can compound for more candles on your birthday cake.

Broccoli may not be the highest-fiber veggie around, but its 2.4 grams per cup can certainly contribute to your daily goals. Each broccoli salad, stir-fry or soup is a vehicle for fiber not only from broccoli, but from other plant foods as well.

It’s Rich in Vitamins

The vitamins in each sturdy green stalk are another reason to love broccoli for longevity. Broccoli is a good source of vitamin C, vitamin K and vitamin B9 (folate), Burgess says. Each of these has a role to play in aging.

“Vitamin C helps the immune system work properly, is needed to make collagen and heal wounds, and protects cells from damage,” she explains. Vitamin K contributes to stronger bones—a major consideration as we age. And folate is essential for making and repairing DNA. “It also helps the body manage homocysteine, a substance that may affect heart and brain health when levels become too high,” Burgess says.

It Plays Well with Other Longevity-Friendly Foods

No single food—even one as nutritious as broccoli—will automatically make you live longer. But one bonus of broccoli is how well it pairs with other longevity-friendly choices. “The clearest message from human research is that broccoli supports healthy aging when it is part of a varied, plant-rich eating pattern that also includes beans, lentils, whole grains, nuts, seeds, fruits and other vegetables,” Burgess says.

Broccoli’s versatility means it can join these foods in salads, soups, casseroles, grain bowls and more. While its flavor is unique (you might even say strong), it’s not so potent as to overwhelm them.

Ways to Enjoy Broccoli

There’s a whole rainbow of ways to enjoy broccoli—and the preparation method matters more than you might realize. Check out these tips:

• Chop and wait. Broccoli’s sulforaphane content isn’t static. In one study, holding chopped broccoli for 90 minutes before stir-frying produced about 2.8 times more sulforaphane. Try a brief wait between chopping and cooking. “Half an hour is a reasonable compromise for a weeknight,” says Pallian.
• Roast with olive oil. Not only does roasting concentrate broccoli’s flavor, adding a fat like olive oil helps your body absorb vitamin K and beta-carotene.
• Cook quickly. For lightly cooked broccoli, Burgess says steaming or microwaving is generally better than prolonged boiling. Long stretches in hot water degrade vitamins, minerals and the enzyme needed to produce sulforaphane.
• Add a dollop of mustard. This isn’t just for flavor! Pallian says mustard contains an enzyme that helps restore sulforaphane in cooked broccoli. A study found that 1 gram of powdered brown mustard sprinkled on cooked broccoli raised sulforaphane bioavailability more than fourfold.

Other Strategies to Support Healthy Aging

To a major extent, increasing your lifespan and your health span—the number of years you live in good health—depends upon everyday habits. The following could keep you going strong to the finish.

• Build a whole-foods diet. Broccoli is just one option on a longevity-boosting diet. “Different plant foods offer distinct fibers, antioxidants, anti-inflammatory compounds, vitamins and minerals, so dietary variety matters,” Burgess says. She encourages creating meals around a wide variety of whole and minimally processed plant foods like vegetables, fruits, beans, lentils, soy, whole grains, nuts and seeds.  
• Add years with zzz’s. Chronic sleep deprivation is linked with shorter life expectancy. Make sleep a priority for longevity by striving for seven to nine hours per night.
• Mind your muscles. As we age, muscle health becomes increasingly critical. A stronger frame can prevent falls and promote greater independence. Try to work up to strength training at least two days per week.
• Stay connected. “Regular contact with family, friends and community is a longevity intervention, not a nice-to-have,” says Pallian. According to the World Health Organization, social connection may help reduce the risk of early death. So go ahead and send the text, make the dinner reservation or host the party.

Our Expert Take

There’s no telling how many years each of us will get on Earth. But if you’re looking for a veggie that increases the odds of healthier lifespan, reach for broccoli. With antioxidants, fiber and vitamins galore, it’s a standout for supporting gut, immune and cell health. While it’s no magic pill for reaching a specific birthday—and it belongs in a broader, longevity-friendly diet pattern—we say rock the broc.

Read the original article on EatingWell

These Foods Can Protect You from Microplastic Exposure by Super Age

 How long will it take for your incompetent? doctor to get your diet protocol changed for this?

Oh NO! You don't even have a diet protocol! PURE INCOMPETENCE of everyone in your hospital! Guidelines do not count!

These Foods Can Protect You from Microplastic Exposure

13 Foods You Should Eat Instead of Taking a Fiber Supplement, According to Dietitians

 Will your competent? doctor guarantee these are included in your hospital diet protocol and your take home diet protocol? EXACT AMOUNTS NEEDED! Or doesn't your doctor know this fact?  The incidence of constipation for stroke was 48%.  June 2017

Oh NO! YOUR DOCTOR WILL DO NOTHING, RIGHT?

13 Foods You Should Eat Instead of Taking a Fiber Supplement, According to Dietitians

Fiber is found in plenty of foods, including fruits, vegetables, legumes and whole grains. If you eat a balanced diet full of these, you should get enough fiber to meet your needs. However, the typical Western diet high in processed foods is often lacking in this nutrient.

Fiber is a type of carbohydrate that the body cannot digest. There are two types, soluble and insoluble, and both are important for our health, Amy Bragagnini, a dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

Soluble fiber dissolves in water and turns into a gel-like substance which slows digestion and helps you feel fuller for longer, says Bragagnini. Eating enough soluble fiber helps lower blood sugar and cholesterol levels, she adds.

Insoluble fiber does not dissolve in water but instead adds bulk to stools. "Insoluble fiber helps food move more easily through our digestive system and promotes regularity," Bragagnini says.

Insoluble fiber is particularly good for relieving constipation, Jennifer Bruning, a registered dietitian also affiliated with AND, tells TODAY.com. Maintaining regular bowel movements helps lower the risk of bowel disease, hemorrhoids, and reduces the risk of colon cancer, says Bruning.

Fiber feeds the good bacteria in our gut, which helps promote a healthy microbiome. Getting enough fiber helps lower the risk of developing diabetes and heart disease, and research links higher-fiber diets better mental health, Bruning adds.

Not eating enough fiber can not only lead to constipation and irregularity, but also cause blood sugar spikes throughout the day, which may lead to insulin resistance, Bragagnini says.

In the long-term, low fiber intake can lead to irritable bowel syndrome or diverticulitis. It's also linked with higher cholesterol and a higher risk of chronic diseases like heart disease and diabetes, the experts note.

Benefits of Getting Fiber from Foods

"A diet that is filled with a variety of foods not only delivers excellent fiber sources but also supplies a plethora of vitamins and minerals essential to our health," says Bragagnini.

Fiber supplements may seem convenient, but they won’t provide the same health benefits as whole foods, the experts note.

Supplements may only contain fiber from one or two sources, says Bruning. These include psyillium, methycellulose, inulin, acacia gum, and wheat dextrin, per the Cleveland Clinic.

“Research that suggests that in addition to the amount of fiber in our diet, it’s important to have diversity in the sources of that fiber — in other words, eating a wide variety of fiber-containing foods,” says Bruning.

Fiber supplements can be a helpful tool if a person has dietary restrictions or an underlying condition that makes it harder to get enough fiber from their diet alone.

“I am not opposed to patients adding a fiber supplement if they are falling short, but too much could be problematic (and) lead to unwanted side effects,” says Bragagnini. Always talk to your doctor before starting a fiber supplement.

How Much Fiber Should You Eat a Day?

The amount of fiber you need to eat from food each day varies depending on your age, sex and calorie intake. “A handy estimate for adults is to shoot for 14 grams of dietary fiber for every 1,000 calories that you eat per day,” says Bruning.

For the average adult, this translates into the following amounts:

• Women: 25 grams of fiber per day

• Men: 38 grams of fiber per day

“I first urge patients to get a general idea of how much fiber they are already consuming,” says Bragagnini.

Tracking how much fiber you're eating in a daily food log can help you understand whether you need to increase your intake, and by how much.

Depending on how much fiber you normally eat, you'll want to increase your fiber intake slowly. “If a patient is only consuming an average of 10 grams of fiber a day, I will not have them immediately try to increase their intake to meet the recommended goals,” says Bragagnini.

Drastically increasing your fiber intake can lead to unpleasant side effects, such as bloating and gas pain, Bragagnini adds. In addition to gradually increasing fiber intake, it's important to drink more water to aid with digestion.

Foods to Eat Instead of Taking Fiber Supplements

You can get enough soluble and insoluble fiber from eating plant foods like vegetables, fruits, whole grains and legumes. "Simply adding more (of these) to recipes will automatically increase your fiber and nutrient intake for the day," Bragagnini says.

"Choose the foods you like, have access to or are curious to try," says Bruning.

However, certain foods stand out for their impressive fiber content. Here are some high-fiber foods to eat more of instead of taking a fiber supplement:

Raspberries

Raspberries are packed with flavor and one of the healthiest high-fiber fruits you can eat, Frances Largeman-Roth, registered dietitian nutritionist, previously told TODAY.com.

One cup (123 grams) of fresh raspberries provides about 8 grams of fiber, according to the U.S. Department of Agriculture database. That's about 20-30% of the daily value.

In addition to boosting your fiber intake, eating more raspberries can provide vitamin C, potassium and antioxidants.

Artichokes

Artichokes are delicious and offer a surprising amount of nutrients, including fiber.

One medium cooked artichoke provides about 7 grams of fiber. Artichokes are rich in a type of prebiotic called inulin, which supports a healthy microbiome. Artichokes are also rich in potassium, folate and antioxidants.

If you're intimidated by cooking fresh artichokes, canned artichoke hearts are a great place to start.

Chia Seeds

Chia seeds are tiny nutritional powerhouses packed with fiber, Bruning says. Sprinkling chia seeds into your diet is one of the easiest ways to increase your fiber intake.

That’s because one ounce of chia seeds provides nearly 10 grams of fiber, or about one-third of the daily value. Chia seeds also provide protein, omega-3 fatty acids, calcium and other nutrients. Sprinkle them into yogurt or oatmeal, or prep an overnight chia seed pudding.

Oats

If you're looking for a whole grain packed with fiber, oats are an excellent choice, says Bruning.

A half-cup of oats provides four grams of fiber. Oats are particularly rich in a type of soluble fiber called beta-glucan, which has been shown to have cholesterol-lowering effects.

In addition to fiber, oats provide protein, which can help regulate blood sugar and curb hunger. Many dietitians consider oatmeal to be one of the healthiest breakfasts you can eat.

Lentils

Lentils are a versatile legume rich in fiber and other health-boosting nutrients.

One half-cup of boiled lentils provides 8 grams of dietary fiber, which is about 25% of the daily value. In addition to fiber, lentils pack 9 grams of plant protein along with B vitamins, magnesium, potassium, and antioxidants.

Lentils are cheap, versatile and make a delicious base for soups and curries.

Broccoli

Broccoli is a delicious, versatile vegetable that can increase the fiber content of any meal.

One cup of chopped, boiled broccoli provides 5 grams of gut-healthy dietary fiber, which can aid with digestion and promote satiety.

Broccoli is part of the cruciferous vegetable family, which is known for its antioxidants and cancer-fighting properties, Rizzo noted. Enjoy broccoli steamed, roasted or pureed into a fiber-filled pasta sauce.

Black Beans

Black beans are another high-fiber food you should consider eating before taking a supplement.

One half-cup of black beans provides about 8 grams of fiber, Rizzo say, along with 8 grams of plant protein, which helps you feel fuller for longer. Plus, black beans contain impressive amounts of iron, magnesium, potassium and folate, says Rizzo.

They're one of the healthiest canned foods to keep in your pantry.

Pears

When it comes to fruits, pears are a favorite food among dietitians to help meet fiber goals.

One medium pear provides about 6 grams of fiber, which is about 20% of the daily value. Pears are also rich in vitamin C, potassium and other minerals. There are many delicious varieties of pears.

Winter Squash

Winter squash is a hearty, colorful vegetable that's a winner among dietitians for its outstanding fiber content.

One cup of baked acorn squash, for example, provides a whopping 9 grams of dietary fiber, about 30% of the daily value.

In addition to gut-healthy fiber, winter squash is rich in beta-carotenes, a compound the body converts to vitamin A, as well as minerals and antioxidants.

Apples

An apple a day keeps the doctor (and constipation) away.

One medium apple provides about 4-5 grams of fiber. It’s important to eat the skin of the apple, Rizzo says, which contains about half of the insoluble and soluble fiber found in the fruit.

These fall favorites are also rich in immune-boosting vitamin C, vitamin E and a flavonoid called quercetin, which may support heart health and protect against cancer, according to Largeman-Roth.

Kidney Beans

Kidney beans add a boost of fiber to any meal.

One half-cup of kidney beans has about 7 grams of dietary fiber and 8 grams of protein, along with slow-digesting carbohydrates.

This chili staple is especially rich in insoluble fiber, which helps stools pass more easily and promotes regularity. Kidney beans are also rich in iron and antioxidants that support heart health.

Avocado

These creamy, mild-tasting fruits — yes, avocados are fruits — are an easy way to up your fiber intake, says Bruning.

A serving of fresh avocado (about one-third of the fruit) provides nearly 4 grams of fiber, which can help regulate blood sugar and curb appetite. Avocados are also rich in heart-healthy fats, vitamins C and E, and potassium.

Quinoa

Quinoa is another whole grain that you can try eating more of to up your fiber intake, Bragagnini says.

One half-cup of cooked quinoa provides about 2.5 grams of fiber — it isn’t as heavy-hitting as some of the other foods on this list, but quinoa is an easy swap for lower-fiber, refined grains.

“We frequently use quinoa when making any dish that originally called for rice,” says Bragagnini.

This article was originally published on TODAY.com

3 breakfast foods that actually have more fiber than oatmeal, according to a registered dietitian

 Is your hospital breakfast healthy at all?

3 breakfast foods that actually have more fiber than oatmeal, according to a registered dietitian

If you're looking to increase your fiber intake, breakfast is one of the best places to start. It's not just the first meal of the day - it can also set the tone for everything that follows.

When many people think of high-fiber breakfasts, the first thing they picture is a bowl of oatmeal. It makes sense: Oats contain an impressive 4 grams of fiber per 1/2 cup! Plus, oatmeal is infinitely customizable - you can enjoy both sweet and savory preparations.

I was curious to know what other breakfast items contain just as much fiber as oatmeal, so I reached out to Registered Dietitian and author of The Latina Anti-Diet, Dalina Soto. Turns out, there are several foods that quietly pack even more fiber - and easily fit into our morning routines. Here are three of her favorites.

Chia seeds are one of the most efficient fiber add-ins you can keep in your pantry. "Just 2 tablespoons of chia seeds provide about 8 to 10 grams of fiber," says Soto. "Most of this is soluble fiber, which helps support steady digestion and blood sugar," she continued.

"Chia also absorbs liquid and expands, which can help you feel satisfied longer." You can add it to smoothies, fruit juices, or even water and coffee, or prep chia seed pudding for the week (it takes less than 10 minutes).

Add them to yogurt, smoothies, or, yes, a bowl of oatmeal to double up on fiber.

Beans for breakfast! Savory breakfast lovers will enjoy learning that 1/2 cup of black beans contains 7 to 8 grams of fiber - nearly double what you'll find in oatmeal. "Beans provide a mix of soluble fiber and resistant starch, which supports gut health, cholesterol management, and sustained energy," Soto says. Eat a side of beans with eggs or rice, make a breakfast bowl or bean and cheese burritos, or sneak them into your favorite brownies.

What's your favorite way to add fiber to your breakfast? Tell us about it in the comments below.

I’m a cardiologist — here’s 1 food I always tell patients to eat more of

 Useless! GUIDELINES NOT PROTOCOLS! Have your incompetent? doctor create protocols for you, you want to blame your doctor for problems if not done right, correct!

I’m a cardiologist — here’s 1 food I always tell patients to eat more of

Because they know how important heart health is, cardiologists make it a point to eat as many better-for-you foods as they can — and they encourage their patients to do the same. 

At your next doctor’s visit, you might want to ask, “What food do you recommend I eat more of — something you eat a lot of yourself?” Since these are smart people with a limited amount of time, you’ll most likely hear choices that are easy to find, simple to prepare and delicious tasting, too. Here are five top choices from experts, all ready to add to your next shopping list. 

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1. A handful of nuts 

The American Heart Association recommends eating a variety of unsalted nuts and seeds. Aim for four to six servings a week of a small handful of nuts or two tablespoons of nut butter. Heart experts know that nuts can lower “bad” cholesterol, reduce inflammation and decrease the risk of cardiovascular diseases. 

While most nuts carry health benefits, the experts we spoke to had some favorites. Almonds are the top choice for cardiologist Dr. Monika Sanghavi, director of women’s cardiovascular health at Pennsylvania Hospital and associate professor of Clinical Medicine at the University of Pennsylvania. “They’re a superfood for the heart,” she said. “Almonds reduce bad cholesterol and improve good cholesterol, improve blood vessel function, decrease inflammation, reduce blood sugar, improve insulin resistance and can improve blood pressure if eaten consistently.” And because eating them 30 minutes before a meal can help increase satiety and prevent sugar spikes, she noted that almonds are great for people with prediabetes and diabetes.

Simona Campa-Cochrane, a doctor of nursing practice (DNP) and cardiology nurse practitioner at Insight Heart Health in Dallas, recommends walnuts to her patients. “They’re among the most evidence-supported heart-healthy foods,” she said. She noted that walnuts are rich in unsaturated fats, fiber, plant sterols and bioactive compounds. “I like to add them to oatmeal or yogurt, sprinkle them on salads or snack on them instead of chips,” she said.

“Berries are associated with better vascular function and cardiometabolic health,” said Dr. Romit Bhattacharya.

2. Berries, fresh or frozen

Sweet, juicy berries are a delicious choice for a heart-healthy diet, said Dr. Romit Bhattacharya, a preventive cardiologist with the Mass General Brigham Heart & Vascular Institute. “Berries are the No. 1 thing I suggest my patients to eat,” he said, noting their high fiber, phytonutrients and antioxidants help slow vascular aging and improve blood flow. “Dose yourself with berries every day, like we do with medications,” he said. Campa-Cochrane is also a fan. “Berries are associated with better vascular function and cardiometabolic health,” she said. “They’re also a naturally sweet option that doesn’t have added sugars.”

Bhattacharya said he loves blueberries with Greek yogurt or cottage cheese. “It’s my default meal, especially if I’m in a hurry,” he said. He also noted that frozen berries are just as good as fresh and often have more nutrient value, since they’re picked at the peak of freshness. 

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3. High-fiber foods 

High-fiber foods offer a number of health benefits, including supporting cardiovascular health, said cardiologist Dr. Olufolahan Carrena of Houston Methodist DeBakey Cardiology Associates. The Food and Drug Administration recommends up to 28 grams of dietary fiber per day. Eating enough fiber can lower LDL cholesterol by up to 5 to 10%, as part of a heart health plan that might include medication, she said. As a bonus, Carrena noted that diets rich in fiber also help regulate blood glucose levels and improve digestive health.

It’s easy to get more fiber in your diet, she said: “Add fruit to your breakfast or include a side salad or beans or lentils to lunch or dinner. Other simple steps are switching to whole-grain bread and choosing brown rice or quinoa instead of white rice.” She also offered the advice she gives her patients who are just getting started with higher fiber eating. “Make sure to stay well hydrated and add it to your diet gradually, to avoid bloating,” she added. 

4. Dark leafy greens

Dr. Anum Saeed is an assistant professor of medicine at the University of Pittsburgh School of Medicine and a cardiologist and lipidologist at the UPMC Heart and Vascular Institute. She said it’s always a good idea to load up on greens. “Dark green leafy vegetables — like spinach, kale and arugula — provide fiber and antioxidants, which help cardiovascular health by lowering cholesterol and improving blood flow,” she said. Practical options for busy people include combining a small salad with heart-healthy nuts or using greens as part of the main meal, perhaps sautéed with other vegetables.

5. Salmon 

Saeed is also a big fan of salmon. “It’s rich in DHA and EPA, so it provides beneficial [omega-3] fatty acids to help fight inflammation and improve cholesterol profiles,” she said. “Be sure to buy responsibly sourced fish that comes from a brand with oversight on mercury levels.”

Must Read: Here's How Much Caffeine Is Actually Safe To Drink Per Day — And The Drinks You Should Think Twice About Consuming

Keep the bigger picture in mind

While all these foods are nourishing and delicious, it’s important to see them as snapshots in your larger picture of overall health. Campa-Cochrane said, “No single ‘superfood’ replaces an overall healthy pattern.” She suggests that her patients follow a Mediterranean-style dietary pattern, similar to those seen in long-lived populations such as the Blue Zones, along with physical activity, sleep and stress management as a combined lifestyle approach for prevention.

And, as always, be sure to check in with your own health care practitioner before making any major changes. Saeed said, “These foods are recommended by cardiovascular experts and organizations, but I’d also suggest asking more specific questions, given your medical history, during your next doctor’s visit.”