2019-07-01_Shape

Claire Benoist. Styling by Rachel Stickley/BA-Reps.com

JULY/AUGUST 2019 78 SHAPE.COM

THREE NUTRIENTS

your body needs

Allyl sulfide

Found in garlic, this

compound can keep your

brain sharp by helping

prevent age-related

changes in the gut bacte-

ria that are linked to mem-

ory problems, according

to a new study at the

University of Louisville

School of Medicine. “The

diversity of our gut’s good

microbiome wanes as

we get older,” says Neetu

Tyagi, Ph.D., the study’s

principal investigator. As

that happens, our mem-

ory diminishes. In an

animal study, Tyagi and

her team found that mice

that had received allyl sul-

fi de had better long- and

short-term memory

and healthier gut bacte-

ria than those that didn’t

receive the sub stance.

To reap the benefi ts,

it’s best to eat garlic

raw, studies show.

Chop it and let it sit

for 10 minutes;

this will lead to

allyl sulfi de

production.

Then throw

the garlic in

salad dress-

ings, sauces, and

dips, says Shape

Brain Trust member

Dawn Jackson Blatner,

R.D.N., the author

of The Superfood Swap.

Vitamin K

This nutrient

doesn’t get a lot of

headlines, but it

plays a vital role in

building our bones and

keeping them strong,

studies fi nd. K also helps

prevent heart disease.

Aim for at least

90 micrograms of K daily,

Jackson Blatner says.

Good sources include

greens like spinach (one

cup raw has 145 micro-

grams) and kale (113

micrograms in one cup

raw). Fat increases the

absorption of this vitamin,

so drizzle your leafy

greens with olive oil.

Powerful compounds in certain foods work overtime to keep your body and

brain strong, new research shows. Here’s what to load up on. By Pam O’Brien

Anthocyanins

Sprinkle some ber-

ries on your morning

yogurt—they contain

anthocyanins, special

substances that fi ght

infl ammation. These

compounds, which give

fruits and vegetables

their vibrant colors and

fl avors, can also reduce

your risk of cancer, heart

disease, and diabetes,

research shows.

Blueberries, black-

berries, raspberries, red

cabbage, and radishes

are especially rich in

anthocyanins, Jackson

Blatner says. Add them

liberally to your salads

and smoothies.

FOOD LAB

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