Try This – 5 Amazing Foods with Interesting Research Behind Them

We all know that food contains powerful compounds that can positively or negatively impact our immunity, gut health, brain health, and every other system in our body. 

But in the context of an overall healthy lifestyle, there are some foods that can have a particularly amazing impact on our health.

I’ve been lucky enough to learn about some of these foods from my friends and experts, and today, I want to share them with you. 

Here are five amazing foods with interesting research behind them. 

After reading this, you’ll want to add these to your weekly grocery list. 

Let’s get into it. 

5 Foods with Interesting Research Behind Them 

Green Tea 

When my mom was going through breast cancer treatment, we simultaneously worked with functional medicine doctors and cancer experts to put together a protocol that involved gut healing, radiation, diet, medication, functional medicine therapies, and supplements to support her body. 

One of the supplements was EGCG (epigallocatechin-3-gallate), a bioactive compound found in green tea, because it’s an angiogenesis inhibitor. 

Say what?

Angiogenesis is the formation of new blood cells, which is typically a good thing—unless our body provides that blood supply to cancer cells. In this case, anti-angiogenic foods and compounds can be really beneficial. Green tea is a powerful angiogenesis inhibitor, according to research and experts like Dr. William Li.

Green tea has also been shown to help reduce waist circumference and abdominal fat. The compounds in green tea also feed beneficial bacteria in our gut, which we know is the epicenter of our immunity and health. The benefits of green tea don’t stop there; the powerful antioxidants in this beverage can impact our cholesterol, blood sugar, and even stress levels! 

Try This: Most research points to 1–5 cups of green tea a day as being beneficial, depending on the person. If you’re sensitive to caffeine, green tea might not be the best choice for you. I personally find green tea to provide a lot more sustainable energy rather than a big burst followed by a crash. 

Kiwifruit 

Have you heard of chlorogenic acid? This is another compound I learned about from Dr. Li. Found in kiwifruit, not only does chlorogenic acid promote the production of beneficial brown fat, but it also helps to boost metabolism and decrease visceral fat in the body. Kiwifruit also contains ellagic acid, which has antibacterial and anticancer properties. 

This fact is useful for anyone out there who struggles with constipation. A randomized trial showed that eating two kiwifruits per day reduced constipation and abdominal discomfort. In fact, one of my friends always packs kiwifruit in her bag to combat travel constipation, the phenomenon that many experience when they are not able to poop while traveling! 

Because of their high fiber and water content combined with the presence of actinidin, an enzyme that aids in the digestive process, kiwifruit makes going to the bathroom a lot easier! 

Try This: If you’re struggling with constipation, try eating two kiwis a day to help (as long as you’re not allergic or sensitive to this fruit)! 

Blueberries 

In my efforts to get more fiber and antioxidants into my diet, I’ve been loading up on blueberries. These powerful treasures not only taste amazing, but they pack some pretty amazing benefits. Blueberries contain anthocyanins (giving them their beautiful color) and also help to improve body composition, immunity, brain function, inflammation, and heart health.  

Their benefits for brain health are particularly fascinating to me. One double-blind, placebo-controlled, randomized trial showed that those who consumed more blueberries experienced improvements in blood pressure, memory, and executive function. 

When it comes to a food that tastes amazing and is great for your total body health, blueberries get a gold star. 

Try This: According to experts and research, one cup of blueberries a day can have a significant impact on your brain health. 

Broccoli and Broccoli Sprouts 

Broccoli and broccoli sprouts are among the most powerful foods available all because of their sulforaphane content. Sulforaphane (a compound found in cruciferous foods) has the ability to turn on disease-fighting genes, reduce inflammation, and fight off cancer. Sulforaphane also supports the production of glutathione, the master antioxidant our immune system relies on. 

Studies have shown that sulforaphane can be beneficial in cancer treatments including prostate and pancreatic cancers. Over a thousand published studies have identified this compound as one of the most powerful forms of food as medicine! 

If you want to dive more into this world, I highly recommend checking out my episode with Dr. Jed Fahey, a nutritional biochemist and expert on sulforaphane. 

Try This: I love Rhonda Patrick’s breakdown of broccoli sprouts, how to grow them, and the research behind them. If you want to start eating broccoli sprouts, I highly recommend checking out her full breakdown. And remember, both broccoli and broccoli sprouts contain sulforaphane, but sprouts have a bit more of the compound. Try adding half a cup to a cup of either to your meal a few times a week. 

Olive Oil 

This is another one of my favorite foods and something I always keep in my pantry. Olive oil is not only a good source of healthy fats, but it also contains strong antiviral and anti-inflammatory properties that can protect so many of our organs, including our hearts. Olive oil, despite being a source of fat, contains hydroxytyrosol, an antioxidant so powerful that it can help to reduce harmful white fat and visceral fat in the body! Diets high in olive oil have been found to be helpful for weight loss, preventing strokes and heart disease, and more. 

Olive oil might also be helpful in the prevention of cognitive diseases like Alzheimer’s. One review released this year found that olive oil may reduce the risk of developing Alzheimer’s by reducing inflammation in the brain as well as beta-amyloid plaque. 

Try This: Even small amounts of olive oil added to your diet can be beneficial. Research suggests that even half a tablespoon per day can be beneficial for reducing chronic disease risk. Always choose organic extra virgin olive oil, and check out my guide on choosing the best kinds of olive oil because there are a lot of fake olive oils on the market!  

Here’s to your health,
Dhru Purohit