Quercetin is an antioxidant found in many leafy vegetables that has unique anti-cancer properties. This natural compound is able to block the substances involved in allergies.
Nuts and Seeds
Squash and pumpkin seeds both pack more than a day’s worth of magnesium in half a cup, with countless other nuts offering big boosts, including sesame seeds (63 percent), Brazil nuts (63 percent), almonds (48 percent), cashews (44 percent), pine nuts (43 percent), mixed nuts (39 percent), peanuts (31 percent), pecans (17 percent) and walnuts (16 percent).
These foods are rich in healthy, monounsaturated fats, and they may help you maintain your weight by satiating your appetite in a healthy way. They can help stabilize blood sugar levels and improve your cholesterol level and triglycerides, which may reduce your risk of Type 2 diabetes and heart disease. They are also rich in vitamin E, which help keeps skin looking beautiful and protects eyesight.
Fish
Mackerel can give you 24 percent of your total daily value of magnesium per 3-ounce filet. Pollock can give you 18 percent; turbot and tuna each can give you 14 percent; and most other fish average 8 percent of your total daily value of magnesium. Fish are low-calorie, high-protein “brain foods” because of their rich content of polyunsaturated essential omega-3 fatty acids.
Eating fish can help reduce your risk of heart disease by 50 percent when eaten once a week. One Danish study found that women who rarely ate fish were actually at a three times greater risk of heart disease than those who ate it often. Fish also helps preserve gray matter neurons, which can help protect against Alzheimer’s disease, and when taken alongside prescription antidepressant medications, it can help treat depression.