health front

fruit, veggies

lower bp

Substances in fruits, vegetables, and plantbased foods such as tea and chocolate have positive effects on blood pressure, according to the American Heart Association. A new study determined that bacteria in the digestive system helps enable those substances to do their work.

Study participants who had the highest intake of flavonoid-rich foods, including berries, apples, and pears, had lower systolic blood pressure than those who consumed the least. They also had greater diversity in their gut microbiome.

“Our gut microbiome plays a key role in metabolizing flavonoids to enhance their cardioprotective effects,” said lead researcher Aedín Cassidy, PhD. “These blood-pressurelowering effects are achievable with simple changes to the daily diet.”

SOURCE “Gut bacteria and flavonoid-rich foods are linked and improve blood pressure levels,” American Heart Association, 8/23/21

get a leg up with greens

Eating plenty of vegetables is a good way to increase your leg strength, according to a new study. Researchers tracked nearly 4,000 adults for 12 years and found that those who ate more nitrate-rich foods had stronger legs and faster walking speed.

Green, leafy vegetables like spinach, kale, and arugula are high in nitrates, which are linked to vascular and muscle function.

SOURCE “Green leafy vegetables offer a leg up on muscle strength,” Harvard Men’s Health Watch, 8/1/21

organic foods boost kids’ brains

Kids who eat organic foods did better on certain mental tasks compared to those who rarely eat them. Researchers found better scores on tests of fluid intelligence (the ability to solve reasoning problems) and working memory (the ability of the brain to retain new information while it’s needed in the short term).

Factors that appeared to reduce kids’ cognitive functions included fast food intake and exposure to tobacco smoke.

Healthy diets, including organic diets, are richer than fast food diets in nutrients necessary for the brain, such as fatty acids, vitamins, and antioxidants, which together may enhance cognitive function in childhood,” said lead author Jordi Julvez, PhD.

SELECTED SOURCES “Early life multiple exposures and child cognitive function…” by J. Julvez et al., Environmental Pollution, 9/1/21 • “Study associates organic food intake in childhood with better cognitive development,” Barcelona Institute for Global Health, 6/30/21

maximize your pantry

Hoping to minimize food waste? Consider these steps:

Eat what’s on hand. Take a look in your refrigerator and cabinets while making your shopping list.

Store food properly. Bananas and tomatoes emit natural gases that make nearby produce ripen faster, for example. Store these items separately.

Make a meal plan. Map out your weekly meals and make a list of exactly what you need at the store. Avoid the temptation to buy anything else.

Check the labels. Use food items before they expire.

SELECTED SOURCES “Reducing wasted food at home,” US Environmental Protection Agency, www.EPA.gov • “Tips to reduce food waste,” US Food and Drug Administration, www.FDA.gov

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