Best 8 foods that are good for body and mind

Boosting your immune system, improving your sleep, taking care of your heart… these are all essential steps to take during this period of confinement, when our physical fitness and morale can be put to the test. Les Echos Week-End has selected eight foods that are good for body and mind.

1- The lawyer, the anti-nibbling ally

The avocado never ceases to seduce nutritionists. A new study (Nutrients, May 2019) on overweight people has just recalled the appetite suppressant properties of this fruit rich in potassium and vitamins (B9, B6, C and E). Replacing the refined carbohydrates of a meal (sugar, white flour, etc. …) by avocado would prolong the effect of satiety for six hours, say researchers at the Illinois Institute of Technology. Studies had already shown that adding half an avocado to its lunch reduced the desire to eat by 40% and 28% for the next three and five hours respectively (Nutrition Journal, 2014). Of course, it is out of the question to gorge yourself on avocado or to add it to every meal!

2 – The glutinous alder bud, to boost immunity

The adepts of gemmotherapy and naturopathy know the interest of the glutinous alder bud, sometimes nicknamed “the plant antibiotic” because of its immune-boosting effect and its anti-inflammatory virtues. It would have a soothing influence on the respiratory tract and would participate, in the long run, to preserve the memory. Everything to please therefore.

3 – Green tea, the heart’s asset

Regular green tea drinkers (at least three cups per week) would live five more healthy quarters than non-drinkers or occasional drinkers. A Chinese research team claims this (European Journal of Preventive Cardiology, January 2020). It is based on the analysis of health data collected from more than 100,000 people with no history of cardiovascular disease or cancer followed over a long period of time. While there appears to be no effect with black tea (let alone milk tea), the risk of death from all causes for a 50-year-old decreases by 15% with regular consumption of green tea. An effect linked to the reduction of the cardiac risk. The richness in polyphenols, known for their cardio-protective antioxidant effect, would be one of the key factors.

4 – Eggplant and spinach, the ideal combo for a good night’s sleep

Trouble sleeping? Why not cook aubergines at dinnertime, rich in lithium (which soothes anxiety), as well as spinach or dried beans supplied with omega-3 and magnesium (which suppress nervousness). In addition, a little quick sugar can help you fall asleep by promoting the assimilation of tryptophan, an amino acid precursor of serotonin and melatonin, which affect mood and sleep.

5 – Wine, a beneficial effect on the microbiota

The news will delight lovers of divine bottles: red wine would contribute to the variety and richness of the intestinal microbiota. This would not be the case with beer, cider and white wine. This is the conclusion of a study produced by King’s College London (Gastroenterology, August 2019). Explanation advanced: the 2 kg or so of micro-organisms nestled in our guts – and which play a key role in our health – would particularly appreciate the polyphenols, components with multiple virtues, present in red wine. No need to force the dose. All it would take is a small glass once a fortnight to see an effect, says the study’s lead author, Caroline Le Roy.

6 – Fruits and vegetables, good for morale

People who eat less than three servings of fruits and vegetables a day have more than 24% of diagnosed anxiety disorders than others. This is one of the findings of a Canadian study that analyzed five-year data from some 27,000 people aged 45 to 85 (International Journal of Environmental Research and Public Health, February 2020). Researchers also correlated this finding with higher levels of body fat and inflammation in non-vegetarians. In particular, fruits and vegetables are thought to make it easier to cope with traumatic events.

7 – Cranberries, effective against hypertension

Regular consumption of cranberry juice is believed to help lower blood pressure in people with high blood pressure, according to Finnish author Anne Kivimäki (helda.helsinki.fi, December 2019). The scientist studied both rats genetically predisposed to high blood pressure and rats simply on a high-salt diet for the cardiovascular effect of eight weeks of cold-pressed cranberry, cranberry and blackcurrant juice. These berries are known for their high content of polyphenols, natural anti-inflammatory molecules known for their beneficial effects. Apparently, cranberries are the most effective against tension.

8 – Acaï, a strong antioxidant power

This small berry, the fruit of the Amazonian pinot palm, with its red fruit and cocoa flavours, is a superfood for its richness in vitamins, antioxidants, mineral salts, trace elements and fibre. Even if the scientific proof of certain virtues (slimming for example) is not formally established. The fact remains that there is nothing worse, to shake yourself up, than a sparkling drink rich in taurine or sugar! It is difficult, if not impossible, to find fresh berries in France. But fortunately, acaï is also consumed in powder form, to be diluted in a fruit juice, smoothie or yoghurt.

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