Fruits
Avocado
Monounsaturated fat and 6.7 g of fibre are the headline, but the most interesting part is what avocado does to the vegetables you eat alongside it.
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Vegetables
Sweet potato
The beta-carotene and fibre are a clear win, but how you cook a sweet potato can nearly double its effect on blood sugar.
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Salmon
One portion covers a large share of your weekly omega-3 and delivers vitamin D โ a nutrient almost no other food supplies in useful amounts.
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Green tea
Catechins and L-theanine keep showing up in cardiovascular and attention research. What decides the result is your water temperature and when you drink it.
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Blueberry
Anthocyanins โ the pigment behind the blue โ are the compound that keeps showing up in vascular and cognitive research. A handful a day is the studied dose.
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Turmeric
Turmeric's anti-inflammatory reputation rests on curcumin โ which is barely absorbed on its own. That is why pepper and fat matter.
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Garlic
The evidence for garlic points to a modest drop in blood pressure and cholesterol. The trick is to crush it and wait ten minutes before it hits the heat.
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Ginger
Gingerol, the pungent compound in ginger, has its strongest evidence for easing nausea and aiding digestion. One to three grams a day is enough.
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