While every effort has been made to ensure that materials in this book are accurate, the publisher apologizes for any errors or omissions and would be grateful to be notified about any corrections. Sources are given in order of appearance across the spreads. All links checked Dec 2017.
10–11 Theories of ageing
American Federation for Aging Research, “Theories of Aging”.
12–15 What affects how we age?
G. Passarino, et al, “Human longevity: Genetics or Lifestyle? It takes two to tango”, Immunity & Ageing (2016) 13:12.
S. Mizushima, et al, “The relationship of dietary factors to cardiovascular diseases among Japanese in Okinawa and Japanese immigrants, originally from Okinawa, in Brazil”, Hypertens Res (1992) 15(1):45–55.
M. H. Forouzanfar, et al, “Global, regional, and national comparative risk assessment of 79 behavioural, environmental and occupational, and metabolic risks or clusters of risks in 188 countries, 1990–2013”, Lancet (2015) 386(10010):2287–2323.
WHO, “Western Pacific Region Obesity. Fact sheet number 311” (2014).
A. Peeters, et al, “Obesity in adulthood and its consequences for life expectancy: a life-table analysis”, Ann Intern Med (2003) 138(1):24–32.
WHO, “Report of a joint WHO/FAO expert consultation. Diet, nutrition and the prevention of chronic diseases” (2003).
I. Lee, “Effect of physical inactivity on major non-communicable diseases worldwide”, Lancet (2012) 380(9838):219–229.
American Academy of Neurology, “Can exercising your brain prevent memory loss?”, presented at the AAN’s 61st meeting in Seattle, 25 April–2 May 2009.
A. Machado, et al, “Chronic stress as a risk factor for Alzheimer’s disease”, Rev Neurosci (2014) 25(6):785–804.
J. Choi, et al, “Reduced telomerase activity in human T lymphocytes exposed to cortisol”, Brain Behav Immun (2008) May 22(4):600–605.
A. Steptoe and J. Wardle, “Positive affect measured using ecological momentary assessment and survival in older men and women”, Proc Nat Acad Sci (2011) 108(45): 18244–18248.
J. Holt-Lunstad, et al,“Social relationships and mortality risk”, PLoS Medicine (2010) 7(7):e1000316.
S. Cohen, et al, “Sleep habits and susceptibility to the common cold”, Arch Intern Med (2009) 169(1):62–67.
F. Flament, et al, “Effect of the sun on visible clinical signs of aging in Caucasian skin”, Clin Cosmet Investig Dermatol (2013) 6:221–232.
Cancer Research UK, “Skin cancer statistics”.
NHS Choices, “How smoking affects your body”.
WHO, “Tobacco fact sheet” (2017).
16–19 Diet lessons from around the world
WHO, “Life expectancy at birth 2000–2015”.
UN, “World Population Prospects. Key findings and advance tables”, 2017 review.
N. Roswall, et al, “Adherence to the healthy Nordic food index and total and cause-specific mortality among Swedish women”, Eur J Epidemiol (2015) 30(6):509–517.
A. Olsen, et al, “Healthy aspects of the Nordic diet are related to lower total mortality”, J Nutr (2011) 141:639–644.
M. C. Morris, et al, “MIND diet associated with reduced incidence of Alzheimer’s disease”, Alzheimers Dement (2015) 11(9):1007–1014.
22–23 Downsize your meals as the day goes on
S. Shi, et al, “Circadian disruption leads to insulin resistance and obesity”, Curr Biol (2013) 23(5):372–381.
M. P. Carrasco-Benso, et al, “Human adipose tissue expresses intrinsic circadian rhythm in insulin sensitivity”, FASEB J (2016) 30(9):3117–3123.
E. Van Cauter, et al, “Roles of circadian rhythmicity and sleep in human glucose regulation. Endoc Rev (1997) 18(5):716–738.
S. Almoosawi, et al, “Chrono-nutrition: a review of current evidence from observational studies on global trends in time-of-day of energy intake and its association with obesity”, Proc Nutr Soc (2016) 75:487–500.
H. Kahleova, et al, “Meal frequency and timing are associated with changes in body mass index in Adventist Health Study 2”, J Nutr (2017) 147(9):1722–1728.
M. St-Onge, et al, “AHA Scientific Statement. Meal timing and frequency: Implications for cardiovascular disease prevention”, Circulation (2017) 135(9):e96–e21
Y. Kubota, et al, “Association of breakfast intake with incident stroke and coronary heart disease: The Japan public health center-based study”, Stroke (2016) 47(2): 477–481.
L. E. Cahill, et al, “A prospective study of breakfast eating and incident coronary heart disease in a cohort of male US health professionals”, Circulation (2013) 128(4): 337–343.
R. A. Mekary, et al, “Eating patterns and type 2 diabetes risk in men: breakfast omission, eating frequency and snacking”, Am J Clin Nutr (2012) 95(5): 1182–1189.
D. Jakubowicz, et al, “High calorie intake at breakfast vs dinner differentially influences weight loss of overweight and obese women”, Obesity (2013) 21(12):2504–2512.
24–25 Know how much is enough
Global BMI mortality collaboration, “Body-mass index and all-cause mortality”, Lancet (2016) 388(10046):776–786.
Health and Social Care Information Centre, “Health Survey for England 2016. Table 4: body mass index (BMI) by survey year, age and sex”.
OECD, “Obesity Update 2017”.
B. Wansink, Mindless Eating: Why we eat more than we think?, New York, NY: Bantam Dell, 2006.
26–27 Eat more plants
C. Lassale, et al, “Abstract 16: A pro-vegetarian food pattern and cardiovascular mortality in the Epic study”, Circulation (2015) 132:A16.
D. Aune, D, et al, “Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality”, Int J Epidemiol (2017) 46(3):1029–1056.
P. Druesne-Pecollo, et al, “Beta-carotene supplementation and cancer risk: a systematic review and metaanalysis of randomized controlled trials”, Int J Cancer (2010) 127(1):172–184.
E. A. Klein, et al, “Vitamin E and the risk of prostate cancer”, JAMA (2011) 306(14):1549–1556.
D. E. Threapleton, et al, “Dietary fibre intake and risk of first stroke”, Stroke (2013) 44(5):1360–1368.
WCRF, “Poor diet and cancer risk”.
30–31 Swap red meat for fish
WHO, “Q&A on the carcinogenicity of the consumption of red meat and processed meat” (2015).
A. Pan, et al, “Red meat consumption and mortality”, Arch Intern Med (2012) 172(7):555–563.
D. Mozaffarian, et al, “Plasma phospholipid long-chain omega-3 fatty acids and total and cause-specific mortality in older adults”, Ann Intern Med (2013) 158(7):515–525.
L. G. Zhao, et al, “Fish consumption and all-cause mortality”, Eur J Clin Nutr (2016) 70(2):155–161.
L. Schwingshackl, et al, “Food groups and risk of all-cause mortality”, Am J Clin Nutr (2017) 105(6):1462–1473.
F. Marangoni, et al, “Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document”, Food Nutr Res (2015) 59(1): 27606.
32–33 Eat as nature intended
J. Hutchinson, et al, “Evaluation of the effectiveness of the Ministry of Food cooking programme on self-reported food consumption and confidence with cooking”, Public Health Nutr (2016) 19(18):3417–3427.
34–35 Choose naturally packaged fats
WHO, “Fact sheet number 394: healthy diet”, (2015).
R. Micha, et al, “Global, regional, and national consumption levels of dietary fats and oils in 1990 and 2010”, BMJ (2014) 350:h1702
WHO, “Cardiovascular disease. New initiative launched to tackle cardiovascular disease, the world’s number one killer”, (2016).
Heisei 20-year National Health and Nutrition Survey 2015.
What We Eat in America, NHANES 2013–2014.
S. S. Hammad, and P. J. Jones, “Dietary fatty acid composition modulates obesity and interacts with obesity-related genes”, Lipids (2017) Published online 9 Sept 2017.
M. H. Laitinen, et al, “Fat intake at midlife and risk of dementia and Alzheimer’s disease: a population-based study.”, Dement Geriatr Cogn Disord (2006) 22(1):99–107.
N. D. Barnard, et al, “Saturated and trans fats and dementia: a systematic review”, Neurobiol Aging (2014) 35 Suppl 2:S65–73.
V. Dhaka, et al, “Trans fats – sources, health risks and alternative approach – a review”, J Food Sci Technol (2011) 48(5):534–541.
D. D. Wang, et al, “Association of specific dietary fats with total and cause-specific mortality”, JAMA Int Med (2016) 176(8):11345–1145
S. Lockyer, and S. Stanner, “Coconut oil – a nutty idea”, Nutrition Bulletin (2016) 41(1):42–54.
36–37 Dose up on the sunshine vitamin
BMJ, “Best practice: vitamin D deficiency”, Epidemiology. Published 12 Jan 2017.
A. R. Martineau, et al, “Vitamin D supplementation to prevent acute respiratory tract infections”, BMJ (2017) 356:i6583.
WHO and FAO of the UN, “Vitamin and mineral requirements in human nutrition: second edition”, (2004).
38–39 Choose foods across the colour spectrum
M. H. Carlsen, et al, “The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide”, Nutr J (2010) 9:3.
40–41 Drink plenty of fluids
European Food Safety Authority, “Scientific opinion on dietary reference values for water”, EFSA Journal (2010) 8(3):1459.
E. Saito, et al, “Association of green tea consumption with mortality due to all causes and major causes of death in a Japanese population: the Japan Public Health Center-based Prospective Study (JPHC Study)”, Ann Epidemiol (2015) 25(7):512–518.
C. Santos, et al, “Caffeine intake and dementia”, J Alzheimers Dis (2010) 20 Suppl 1:S187–204.
L. Wu, et al, “Coffee intake and the incident risk of cognitive disorders”, Clin Nutr (2017) 36(3):730–736.
54 Breakfasts
J. S. Vander Wal, et al, “Egg breakfast enhances weight loss”, Int J Obes (2008) 32:1545–1551.
56–57 Yogurt
L. J. Appel, “A clinical trial of the effects of dietary patterns on blood pressure”, New Engl J Med (1997) 336:1117–1124.
R. A. Ralston, et al, “A systematic review and meta-analysis of elevated blood pressure and consumption of dairy foods”, J Hum Hypertens (2012) 26(1):3–13.
J. R. Buendia, et al, “Abstract P169: Long term yogurt intake is associated with a lower risk of high blood pressure in middle-aged nurses and health professionals”, Circulation (2016) 133:AP169
P. F. Jacques and H. Wang, “Yogurt and weight management”, Am J Clin Nutr (2014) 99(5):1229S–1234S.
J. Eales, et al, “Is consuming yoghurt associated with weight management outcomes? Results from a systematic review”, Int J Obes (2016) 40(5):731–746.
N. Kobyliak, et al, “Probiotics in the prevention and treatment of obesity: a critical view”, Nutr Metab (2016) 13:14.
International Osteoporosis Foundation, “Facts and statistics. Osteoporosis – incidence and burden”.
E. Laird, et al, “Greater yogurt consumption is associated with increased bone mineral density and physical function in older adults”, Osteoporosis Int (2017) 28(8):2409–2419.
K. R. Pandey, et al, “Probiotics, prebiotics and synbiotics –
a review”, J Food Sci Technol (2015) 52(12):7577–7587.
M. Kechagia, et al, “Health benefits of probiotics: a review”, ISRN Nutr (2013):481651.
L. M. O’Connor, et al, “Dietary dairy product intake and incident type 2 diabetes: a prospective study using dietary data from a 7-day food diary”, Diabetologia (2014) 57(5):909–917.
D. Aune, et al, “Dairy products and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies”, Am J Clin Nutr (2013) 98(4):1066–1083.
60–61 Berries
R. Torronen, et al, “Berries modify the postprandial plasma glucose response to sucrose in healthy subjects”, Br J Nutr (2010) 103(8):1094–1097.
A. J. Stull, “Blueberries impact on insulin resistance and glucose intolerance”, Antioxidants (2016) 5(4):E44.
J. Mursu, et al, “Intake of fruit, berries, and vegetables and risk of type 2 diabetes in Finnish men: the Kuopio Ischaemic Heart Disease Risk Factor Study”, Am J Clin Nutr (2014) 99(2):328–333.
E. E. Devore, et al, “Dietary intakes of berries and flavonoids in relation to cognitive decline”, Ann Neurol (2012) 72(1):135–143.
A. Cassidy, et al, “High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women”, Circulation (2013) 127:188–196.
A. S. Kristo, et al, “Protective role of dietary berries in cancer”, Antioxidants (2016) 5(4):37.
American Institute for Cancer Research, “Berries seem to burst with cancer protection”, AICR Newsletter Number 119, Spring 2013.
H. D. Sesso, et al, “Strawberry intake, lipids, C-reactive protein, and the risk of cardiovascular disease in women”, J Am Coll Nutr (2007) 26(4):303–310.
64–65 Bananas
L. Gougeon, et al, “Intakes of folate, vitamin B6 and B12 and risk of depression in community-dwelling older adults: the Quebec Longitudinal Study on Nutrition and Aging”, Eur J Clin Nutr (2016) 70(3):380–385.
WHO, “WHO Global Health Day 2012: Control your blood pressure”, (2013).
B. Rashidkhani, et al, “Fruits, vegetables and risk of renal cell carcinoma: a prospective study of Swedish women”, Int J Cancer (2005) 113(3):451–455.
M. Maclure and W. Willett, “A case control study of diet and risk of renal adenocarcinoma”, Epidemiol (1990) 1(6):430–440.
E. K. Mitsou, et al, “Effect of banana consumption on faecal microbiota: a randomised, controlled trial”, Anaerobe (2011) 17(6):384–387.
70–71 Eggs
J. E. Kim, et al, “Effects of egg consumption on carotenoid absorption from co-consumed, raw vegetables”, Am J Clin Nutr (2015) 102(1):75–83.
British Heart Foundation, “Eggs and cholesterol” (2015).
R. Fallaize, et al, “Variation in the effects of three different breakfast meals on the subjective satiety and subsequent intake of energy at lunch and evening meal”, Eur J Nutr (2013) 52(4):1353–1359.
J. S. Vander Wal, et al, “Egg breakfast enhances weight loss”, Int J Obes (2008) 32:1545–1551.
74–75 Wholegrains
D. Aune, et al, “Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality”, BMJ (2016) 353:i2716.
D. Aune, et al, “Dietary fibre, whole grains, and risk of colorectal cancer”, BMJ (2011) 343:d1167.
D. Aune, et al, “Whole grain and refined grain consumption and the risk of type 2 diabetes”, Eur J Epidemiol (2013) 28(11):845-858.
Scientific Advisory Committee on Nutrition, “Carbohydrates and health” (2015).
J. P. Karl and E. Saltzman, “The role of whole grains in body weight regulation”, Adv Nutr (2012) 3(5):697–707.
78 Lunches
R. E. Oldham-Cooper, et al, “Playing a computer game during lunch affects fullness, memory for lunch, and later snack intake”, Am J Clin Nutr (2011) 93(2):308–313.
84–85 Pulses
A. Menotti, et al, “Food intake patterns and 25-year mortality from coronary heart disease”, Eur J Epidemiol (1999) 15(6):507–515.
L. A. Bazzano, et al, “Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study”, Arch Intern Med (2001) 161(21):2573–2578.
D. Ramdath, et al, “The role of pulses in the dietary management of diabetes”, Can J Diabetes (2016) 40(4):355–363.
R. Villegas, et al, “Legume and soy food intake and the incidence of type 2 diabetes in the Shanghai Women’s Health Study”, Am J Clin Nutr (2008) 87(1):162–167.
V. Ha, et al, “Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction”, CMAJ (2014) 186(8):E252–262.
S. S. Li, et al, “Dietary pulses, satiety and food intake”, Obesity (2014) 22(8):1773–1780.
86 Mixed bean bowl with pitta nachos
S. J. Kim, et al, “Effects of dietary pulse consumption on body weight”, Am J Clin Nutr (2016) 103(5):1213–1223.
90–91 Peppers and chillies
American Chemical Society, “News releases. Hot pepper compound could help hearts”, (2012).
R. H. Raghavendra and K. A. Naidu, “Spice active principles as the inhibitors of human platelet aggregation and thromboxane biosynthesis”, Prostaglandins, Leuko Essent Fatty Acids (2009) 81(1):73–78.
S. Whiting, et al, “Capsaicinoids and capsinoids. A potential role for weight management?”, Appetite (2012) 59(2):341–348.
S. Whiting, et al, “Could capsaicinoids help to support weight management?”, Appetite (2014) 74:183–188.
M. Shareck, et al, “Inverse association between dietary intake of selected carotenoids and vitamin C and risk of lung cancer”, Front Oncol (2017) 7:23.
B. S. Berthon and L. G. Wood, “Nutrition and respiratory health – feature review”, Nutrients (2015) 7(3):1618–1643.
WHO, “Chronic respiratory diseases. Burden of COPD”.
94–95 Root vegetables
A. J. Cooper, et al, “Fruit and vegetable intake and type 2 diabetes: EPIC-InterAct prospective study and meta-analysis”, Eur J Clin Nutr (2012) 66 (10):1082–1092.
L. M. Oude Griep, et al, “Colours of fruit and vegetables and 10-year incidence of CHD”, Br J Nutr (2011) 106(10):1562–1569.
X. X. Ge, et al, “Carotenoid intake and esophageal cancer risk: a meta-analysis”, Asian Pac J Cancer Prev (2013) 14(3):1911–1918.
A. Ahluwalia, et al, “Dietary nitrate and the epidemiology of cardiovascular disease: report from a national heart, lung and blood institute workshop”, J Am Heart Assoc (2016) 5(7):e003402
M. Siervo, et al, “Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults”, J Nutr (2013) 143(6):818–826.
100–101 Soya
M. Chen, et al, “Association between soy isoflavone intake and breast cancer risk for pre- and post-menopausal women”, PLoS One (2014) 9 (2): e89288.
K. Taku, et al, “Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity”, Menopause (2012) 19(7):776–790.
X. Zhang, et al, “Prospective cohort study of soy food consumption and risk of bone fracture among post-menopausal women”, Arch Intern Med (2005) 165(16):1890–1895.
W. Koh, et al, “Gender-specific associations between soy and risk of hip fracture in the Singapore Chinese Health Study”, Am J Epidemiol (2009) 170 (7): 901–909.
M. Messina, “Soy and health update: Evaluation of the clinical and epidemiologic literature”, Nutrients (2016) 8(12):754.
Y. Kokubo, et al, “Association of dietary intake of soy, beans, and isoflavones with risk of cerebral and myocardial infarctions in Japanese populations: the Japan Public Health Center-based (JPHC) study cohort 1”, Circulation (2007) 116(22):2553–2562.
X. Zhang, et al, “Soy food consumption is associated with lower risk of coronary heart disease in Chinese women”, J Nutr (2003) 133(9):2874–2878.
V. Messina, “Soyfoods and heart disease”, Today’s Dietitian (2016) 18(4):18.
104–105 Avocado
M. B. Purba, et al, “Skin wrinkling: can food make a difference?”, J Am Coll Nutr (2001) 20 (1):71–80.
N. Z. Unlu, et al, “Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil”, J Nutr (2005) 135(3):431–436.
Rejuvenation Science, “Lutein and lycopene can help prevent prostate cancer”.
M. L. Dreher and A. J. Davenport, “Hass avocado composition and potential health effects”, Crit Rev Food Sci Nutr (2013) 53(7):738–750.
V. L. Fulgoni, et al, “Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults”, Nutr J (2013) 12:1.
107 Dinners
D. Jakubowicz, et al, “High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women”, Obesity (2013) 21(12):2504–2512.
108–109 Leafy green vegetables
J. A. Giaconi, et al, “The association of consumption of fruits/vegetables with decreased risk of glaucoma among older African American women in the study of osteoporotic fractures”, Am J Ophthalmol (2012) 154(4):635–644.
J. Wu, et al, “Intakes of lutein, zeaxanthin, and other carotenoids and age-related macular degeneration during 2 decades of prospective follow-up”, JAMA Ophthalmol (2015) 133(12):1415–1424.
M. C. Morris, et al, “Relations to cognitive change with age of micronutrients found in green leafy vegetables”, FASEB J (2015) 29(1):Supplement 260.3
X. Zhang, et al, “Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality”, Am J Clin Nutr (2011) 94(1):240–246.
Q. J. Wu, et al, “Cruciferous vegetables intake and the risk of colorectal cancer: a meta-analysis of observational studies”, Ann Oncol (2013) 24(4):1079–1087.
111 Sumac fishcakes with greens
J. Zhang, et al, “Synergy between sulforaphane and selenium in the induction of thioredoxin reductase 1 requires both transcriptional and translational modulation”, Carcinogenesis (2003) 24(3):497–503.
112–113 Fish and shellfish
P. Barberger-Gateau, et al, “Dietary patterns and risk of dementia”, Neurology (2007) 69 (20):1921–1930.
British Heart Foundation, “Reducing your blood cholesterol”.
Arthritis Research UK, “Fish oils”.
115 Roasted haddock with a herby crumb
N. Azad, et al, “Neuroprotective effects of carnosic acid in an experimental model of Alzheimer’s disease in rats”, Cell J (2011) 13(1):39–44.
M. Moss and L. Oliver, “Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma”, Ther Adv Psychopharmacol (2012) 2(3):103–113.
118–119 Mushrooms
Mushroom Bureau, “Mushrooms The New Superfood”.
M. Zhang, et al, “Dietary intakes of mushrooms and green tea combine to reduce the risk of breast cancer in Chinese women”, Int J Cancer (2009) 124(6):1404–1408.
M. J. Feeney, et al, “Mushrooms and health summit proceedings”, J Nutr (2014) 144(7):1128S–1136S.
L. J. Cheskin, et al, “Lack of energy compensation over 4 days when white button mushrooms are substitued for beef”, Appetite (2008) 51 (1): 50–57.
S. R. Koyyalamudi, et al, “Vitamin D2 formation and bioavailability from Agaricus bisporus button mushrooms treated with ultraviolet irradiation”, J Agric Food Chem (2009) 57(8):3351–3355.
R. Beelman and M. Kalaras, “Post-harvest vitamin D enrichment of fresh mushrooms”, HAL Project #MU07018, Penn State University (2009).
122–123 Onions, garlic, and leeks
M. DeMartinis, M, et al, “Allergy and Aging: An old/new emerging health issue”, Aging & Disease (2017) 8(2):162–175.
Z. Bahadoran, et al, “Allium vegetable intakes and the incidence of cardiovascular disease, hypertension, chronic kidney disease, and type 2 diabetes in adults”, J Hypertens (2017) 35(9):1909–1916.
C. Galeone, et al, “Allium vegetable intake and risk of acute myocardial infarction in Italy. Eur J Nutr (2009) 48(2):120–123.
H. L. Nicastro, H L, et al, “Garlic and onions: Their cancer prevention properties”, Cancer Prev Res (2015) 8(3):181–189.
Y. Zhou, et al, “Consumption of large amounts of Allium vegetables reduces risk for gastric cancer in a meta-analysis”, Gastroenterology (2011) 141(1):80–89.
I. M. Taj Eldin, et al, “Preliminary study of the clinical hypoglycemic effects of Allium cepa (red onion) in type 1 and type 2 diabetic patients. Environ Health Insights (2010) 4:71–77.
126–127 Tomatoes
N. Z. Unlu, et al, “Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil”, J Nutr (2005) 135(3):431–436.
K. Canene-Adams, et al, “Combinations of tomato and broccoli enhance antitumor activity in dunning r3327-h prostate adenocarcinomas”, Cancer Res (2007) 67(2):836–843.
P. Chen, et al, “Lycopene and risk of prostate cancer: a systematic review and meta-analysis”, Medicine (2015) 94(33):e1260.
D. Cuevas-Ramos, et al, “Effect of tomato consumption on high-density lipoprotein cholesterol level”, Diabetes, Metab Synd Obes (2013) 6:263–273.
X. Li and J. Xu, “Dietary and circulating lycopene and stroke risk: a meta-analysis of prospective studies”, Scientific Reports (2014) 4:5031.
130–131 Olive oil
T. Psaltopoulou, et al, “Olive oil intake is inversely related to cancer prevalence”, Lipids Health Dis (2011) 10:127.
C. Berr, et al, “Olive oil and cognition: results from the Three-City Study”, Dement Geriatr Cogn Disord (2009) 28(4):357–364.
S. Lopez, et al, “Virgin olive oil and hypertension”, Curr Vasc Pharmacol (2016) 14(4):323–329.
C. Samieri, et al, “Olive oil consumption, plasma oleic acid and stroke incidence: the Three-City Study”, Neurology (2011) 77(5):418–425.
J. Weisenberger, “Heart-healthy fats: It’s the type – not the amount – that matters”, Today’s Dietitian (2013) 15(9):14.
134–135 Citrus fruits
E. Yonova-Doing, et al, “Genetic and dietary factors influencing the progression of nuclear cataract”, Opthamology (2016) 123(6):1237–1244.
M. C. Cosgrove, et al, “Dietary nutrient intakes and skin ageing appearance among middle-aged American women”, Am J Clin Nutr (2007) 86(4):1225–1231.
K. J. Joshipura, et al, “Fruit and vegetable intake in relation to risk of ischemic stroke”, JAMA (1999) 282(13):1233–1239.
J. M. Roza, et al, “Effect of citrus flavonoids and tocotrienols on serum cholesterol levels in hypercholesterolemic subjects”, Altern Therap Health Med (2007) 13(6):44–48.
N. P. Aptekmann and T. B. Cesar, “Long-term orange juice consumption is associated with low LDL-cholesterol and apolipoprotein B in normal and moderately hypercholesterolemic subjects”, Lipids Health Dis (2013) 12:119.
S. Gorinstein, “Red grapefruit positively influences serum triglyceride levels in patients suffering from coronary atherosclerosis: studies in vitro and in humans”, J Agric Food Chem (2006) 54(5):1887–1892.
S. Zhang, et al, “Citrus consumption and incident dementia in elderly Japanese: the Ohsaki cohort 2006 study”, Br J Nutr (2017) 117(8):1174–1180.
K. Baghurst, “The health benefits of citrus fruits”, CSIRO Health Sciences and Nutrition (2003).
140–141 Nuts
A. A. Tucker, “Consumption of nuts and seeds and telomere length in 5,582 men and women of the National Health and Nutrition Examination Survey (NHANES)”, J Nutr Health Aging (2017) 21(3):233–240.
C. Yeh, et al, “Peanut consumption and reduced risk of colorectal cancer in women: A prospective study in Taiwan”, World J Gastroenterol (2006) 12(2):222–227.
Y. Bao, et al, “Association of nut consumption with total and cause-specific mortality”, New Engl J Med (2013) 369:2001–2011.
D. Aune, et al, “Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality”, BMC Med (2016) 14:207.
M. Bes-Rastrollo, et al, “Prospective study of nut consumption, long-term weight change, and obesity risk in women”, Am J Clin Nutr (2009) 89(6):1913–1919.
C. J. Tsai, et al, “Frequent nut consumption and decreased risk of cholecystectomy in women”, Am J Clin Nutr (2004) 80(1):76–81.
C. J. Tsai, C J, et al, “A prospective cohort study of nut consumption and the risk of gallstone disease in men”, Am J Epidemiol (2004) 160(1):961–968.
146–147 Spices
E. M. Bartels, “Efficacy and safety of ginger in osteoarthritis patients” Osteoarthritis Cartilage (2015) 23(1):13–21.
M. A. Shirvani, et al, “The effect of mefenamic acid and ginger on pain relief in primary dysmenorrhea: a randomized clinical trial”, Arch Gynecol Obstetr (2015) 291(6):1277–1281.
A. K. Agarwal, “Spice up your life: adipose tissue and inflammation”, J Lipids (2014) 182575.
M. Serafini and I. Peluso, “Functional foods for health: the interrelated antioxidant and anti-inflammatory role of fruits, vegetables, herbs, spices and cocoa in humans” Curr Pharm Des (2016) 22(44):6701–6715.
J. Zheng, “Spices for prevention and treatment of cancers” Nutrients (2016) 8(8): 495.
Cancer Research UK, “Turmeric”.
C. A. Anderson, et al, “Effects of a behavioral intervention that emphasizes spices and herbs on adherence to recommended sodium intake: results of the SPICE randomized clinical trial”, Am J Clin Nutr (2015) 102(3):671–679.
M. McCulloch, “Cinnamon’s link to diabetes control”, Today’s Dietitian (2015) 17(11):12.
P. A. Davis and W. Yokoyama, “Cinnamon intake lowers fasting blood glucose: meta-analysis” J Med Food (2011) 14(9):884–889.
148 Turkey steak with kale and squash
C. S. Johnston, et al, “Vinegar: medicinal uses and antiglycemic effect”, Med Gen Med (2006) 8(2):61.
150–151 Squashes
W. Koh, et al, “Plasma carotenoids and risk of acute myocardial infarction in The Singapore Chinese Health Study”, Nutr Metab Cardiovasc Dis (2011) 21(9):685–690.
L. Gallicchio, et al, “Carotenoids and the risk of developing lung cancer”, Am J Clin Nutr (2008) 88(2):372–383.
E. Leoncini, et al, “Carotenoid intake from natural sources and head and neck cancer”, Cancer Epidemiol Biomarkers Prev (2015) 24(7):1003–1011.
American Academy of Opthamology, “What is vitamin A deficiency?” (2012).
158–159 Foods for the brain
M. M. Karnani, et al, “Activation of central orexin/hypocretin neurons by dietary amino acids”, Neuron (2011) 72(4):616–629.
K. Kent, et al, “Food-based anthocyanin intake and cognitive outcomes in human intervention trials: a systematic review”, J Hum Nutr Diet (2017) 30(3):260–274.
E. E. Devore, et al, “Dietary intakes of berries and flavonoids in relation to cognitive decline”, Ann Neurol (2012) 72(1):135–143.
C. Cao, et al, “High blood caffeine levels in MCI linked to lack of progression to dementia”, J Alzheimers Dis (2012) 30:559–572.
K. Ritchie, et al, “The neuroprotective effects of caffeine: a prospective population study (the Three City Study)”, Neurology (2007) 69(6):536–545.
I. Driscoll, et al, “Relationships between caffeine intake and risk for probable dementia or global cognitive impairment: the Women’s Health Initiative Memory Study”, J Gerentol A Biol Sci Med Sci (2016) 71(12):1596–1602.
D. Smith, et al, “Homocysteine-lowering by B-vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment”, PLoS One (2010) 5(9):e12244.
M. Mathew and S. Subramanian, “In vitro evaluation of anti-Alzheimer effects of dry ginger (Zingiber officinale Roscoe) extract”, Indian J Exp Biol (2014) 52:606–612.
V. Mani, et al, “Reversal of memory deficits by Coriandrum sativum leaves in mice”, J Sci Food Agric (2011) 91(1):186–192.
S. Koppula and D. K. Choi, “Cuminum cyminum extract attenuates scopolamine-induced memory loss and stress-induced urinary biochemical changes in rats”, Pharm Biol (2011) 49(7):702–708.
K. Mahdy, et al, “Effect of some medicinal plant extracts on the oxidative stress status in Alzheimer’s disease induced in rats”, Eur Rev Med Pharmacol Sci (2012) 16(Suppl 3):31–42.
T. P. Ng, et al, “Curry consumption and cognitive function in the elderly”, Am J Epidemiol (2006) 164(9):898–906.
M. C. Morris, et al, “Dietary fats and the risk of incident Alzheimer’s disease”, Arch Neurol (2003) 60:194–200
160–161 Brain and mental health conditions
A. Oulhaj, et al, “Omega-3 fatty acid status enhances the prevention of cognitive decline by B vitamins in mild cognitive impairment”, J Alzheimers Dis (2016) 50(2):547–557.
F. N. Jacka, et al, “A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial)”, BMC Med (2017) 15:23.
164–165 Foods for vision
American Optometric Association, “Essential fatty acids Omega-3: DHA and EPA”.
American Optometric Association, “Vitamin C”.
American Optometric Association, “Nutrition and cataracts”.
I. I. Bussel and A. A. Aref, “Dietary factors and the risk of glaucoma: a review” Ther Adv Chron Dis (2014) 5(4):188–194.
American Optometric Association, “Age-related macular degeneration”.
American Optometric Association, “Nutrition and AMD”.
166–167 Hearing and balance
C. G. Le Prell, et al, “Free radical scavengers, vitamins A, C, and E, plus magnesium reduces noise trauma”, Free Radic Biol Med (2007) 42(9):1454–1463.
168–169 Foods for hearing and balance
B. Gopinath, et al, “Dietary antioxidant intake is associated with the prevalence but not incidence of age-related hearing loss”, J Nutr Health Aging (2011) 15(10):896–900.
J. Attias, et al, “Oral magnesium intake reduces permanent hearing loss induced by noise exposure”, Am J Otolaryngol (1994) 15(1):26–32.
J. Attias, et al, “Reduction in noise-induced temporary threshold shift in humans following oral magnesium intake”, Clin Otolaryngol Allied Sci (2004) 29(6):635–641.
S. G. Curhan, et al, “Carotenoids, vitamin A, vitamin C, vitamin E and folate and risk of self-reported hearing loss in women”, Am J Clin Nutr (2015) 102(5):1167–1175.
J. Shargordsky, et al, “A prospective study of vitamin intake and the risk of hearing loss in men”, Otolaryngol Head Neck Surg (2010) 142(2):231–236.
J. T. Glicksman, et al, “A prospective study of caffeine intake and risk of incident tinnitus”, Am J Med (2014) 127(8):739–743.
A. McCormack, et al, “Association of dietary factors with presence and severity of tinnitus in a middle-aged population”, PLoS One (2014) 9(12):e114711.
B. Gopinath, et al, “Consumption of omega-3 fatty acids and fish and risk of age-related hearing loss”, Am J Clin Nutr (2010) 92(2):416–421.
S. G. Curhan, et al, “Fish and fatty acid consumption and the risk of hearing loss in women”, Am J Clin Nutr (2014) 100(5):1371–1377.
B. Gopinath, et al, “Dietary glycemic load is a predictor of age-related hearing loss in older adults”, J Nutr (2010) 140(12):2207–2212.
172–173 Foods for oral health
S. Najeeb, et al, “The role of nutrition in periodontal health: an update”, Nutrients (2016) 8(9):E530.
G. F. Ferrazzano, et al, “Protective effect of yogurt extract on dental enamel demineralization in vitro”, Aus Dent J (2008) 53:314–319.
A. Haukioja, “Probiotics and oral health”, Eur J Dent (2010) 4(3):348–355.
K. Hojo, et al, “Abstract 920: Effects of yoghurt on the human oral microbiota and halitosis”. Presented at the 83rd General session of the International Association for Dental Research, Baltimore, USA (2008). http://www.dent.niigata-u.ac.jp/prevent/ISBOR04/Baltimore.htm#0920
176–177 Foods for immunity
K. A. Kaspersen, et al, “Obesity and risk of infection: results from the Danish Blood Donor Study”, Epidemiology (2015) 26(4):580–589.
178–179 Bones, muscle, and joints
NHS Choices, “Menopause and your bone health”.
180–181 Foods for bones, muscles, and joints
National Osteoporosis Society, “A balanced diet for bones”.
X. Zheng, et al, “Soy isoflavones and osteoporotic bone loss: a review with an emphasis on modulation of bone remodeling”, J Med Food (2016) 19(1):1–14.
L. McCabe, et al, “Prebiotic and probiotic regulation of bone health: role of the intestine and its microbiome”, Curr Osteoporos Reports (2015) 13(6):363–371.
P. D’Amelio and F. Sassi, “Gut microbiota, immune system and bone”, Calcified Tissue International. Published online 30 Sep 2017.
F. L. Collins, et al, “The potential of probiotics as a therapy for osteoporosis”, Microbiol Spectr (2017) 5(4).
A. Gioxari, et al, “Intake of omega-3 polyunsaturated fatty acids in patients with rheumatoid arthritis”, Nutrition (2018). Published online 8 Jul 2017.
L. Skoldstam, et al, “An experimental study of a Mediterranean diet intervention for patients with rheumatoid arthritis”, Ann Rheum Dis (2003) 62(3):208–214.
182–183 Skin and sensation
M. C. Cosgrove, et al, “Dietary nutrient intake and skin-ageing appearance among middle-aged American women”, Am J Clin Nutr (2007) 86(4):1225–1231.
184–185 Foods for skin and sensation
M. Br Purba, et al, “Skin wrinkling: can food make a difference?”, J Am Coll Nutr (2001) 20(1):71–80.
A. E. Millen, et al, “Diet and melanoma in a case control study”, Cancer Epidemiol Biomarkers Prev (2004) 13(6):1042–1051.
M. Rodavich, “CPE Monthly: Skin cancer and nutrition”, Today’s Dietitian (2015) 17(2):50.
M. Rizwan, et al, “ Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo”, Br J Dermatol (2011) 164(1):154–162.
F. W. Danby, “Nutrition and ageing skin: sugar and glycation”, Clin Dermatol (2010) 28(4):409–411.
188–189 Foods for the lungs
K. B. Min and J. Y. Min, “Serum carotenoid levels and risk of lung cancer death in US adults”, Cancer Sci (2014) 105(6):736–743.
L. G. Wood, et al, “ Lycopene-rich treatments modify noneosinophilic airway inflammation in asthma: proof of concept”, Free Radic Res (2008) 42(1):94-102.
B. S. Berthon and L. G. Wood, “Nutrition and Respiratory Health”, Nutrients (2015) 7(3):1618–1643.
R. E. Foong and G. R. Zosky, “Vitamin D deficiency and the lung: disease initiator or disease modifier?”, Nutrients (2013) 5(8):2880–2900.
Y. Zhu, et al, “Association of dietary vitamin E intake with risk of lung cancer: a dose-response meta-analysis”, Asia Pac J Clin Nutr (2017) 26(2):271–277.
Cancer Research UK, “The safety of vitamins and diet supplements”.
F. Hirayama, et al, “Folate intake associated with lung function, breathlessness and the prevalence of chronic obstructive pulmonary disease”, Asia Pac J Clin Nutr (2010) 19(1):103–109.
192–193 Foods for the heart and blood
V. Ha, et al, “Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction”, CMAJ (2014) 186(8):E252–262.
H. Wu, et al, “Association between dietary whole grain intake and risk of mortality”, JAMA Intern Med (2015) 175(3):373–384.
D. Aune, et al, “Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality”, Int J Epidemiol (2017) 46(3):1029–1056.
S. Bulotta, et al, “Beneficial effects of the olive oil phenolic components oleuropein and hydroxytyrosol: focus on protection against cardiovascular and metabolic diseases”, J Trans Med (2014) 12:219.
S. S. Leung Yinko, et al, “Fish consumption and acute coronary syndrome”, Am J Med (2014) 127(9):848–857.
C. Chrysohoou, et al, “Long-term fish consumption is associated with protection against arrhythmia in healthy persons in a Mediterranean region–the ATTICA study”, Am J Clin Nutr (2007) 85(5):1385–1391.
194–195 Heart and blood conditions
WHO, “Cardiovascular diseases (CVDs) fact sheet” (2017).
NIH U.S. National Library of Medicine. MedlinePlus. Aging changes in the heart and blood vessels.
198–199 Foods for gut health
E. K. Mitsou, et al, “Effect of banana consumption on faecal microbiota”, Anaerobe (2011) 17(6):384–387.
D. Aune, et al, “Dietary fibre, whole grains, and risk of colorectal cancer”, BMJ (2011) 343:d6617.
C. J. Tsai, et al, “Frequent nut consumption and decreased risk of cholecystectomy in women”, Am J Clin Nutr (2004) 80(1):76–81.
C. J. Tsai, et al, “A prospective cohort study of nut consumption and the risk of gallstone disease in men”, Am J Epidemiol (2004) 160(1):961–968.
A. M. Bode and Z. Dong, “The Amazing and Mighty Ginger”. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd Edition. CRC Press/Taylor and Francis, 2011.
R. Haniadka, et al, “A review of the gastroprotective effects of ginger (Zingiber officinale Roscoe)”, Food Func (2013) 4(6):845–855.
British Dietetic Association, “Fact sheet: Probiotics” (2015).
J. Eales, et al, “Is consuming yoghurt associated with weight management outcomes?”, Int J Obes (2016) 40(5):731–746.
P. J. Tarraga Lopez, et al, “Primary and secondary prevention of colorectal cancer”, Clin Med Insights Gastroenterol (2014) 7:33–46.
200–201 Gut health conditions
W. C. Knowler, et al, “Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin”, New Engl J Med (2002) 346(6):393–403.
Cancer Research UK, “Bowel cancer incidence statistics”.
202–203 Urinary health
UCSF Medical Center, “Urinary tract infections”.
R. G. Jepson, et al, “Cranberries for preventing urinary tract infections”, Cochrane Database Syst Rev (2012) 10:CD001321.
C. Young Bearden, “Holistic nutrition: cranberries and UTI prevention”, Today’s Dietitian (2017) 19(2):18.
204–205 Foods for urinary health
WCRF International, “Continuous update project. diet, nutrition, physical activity and bladder cancer” (2015).
NHS Choices, “Urinary incontinence”.
J. A. Nettleton, et al, “Associations between microalbuminuria and animal foods, plant foods, and dietary patterns in the multiethnic study of atherosclerosis”, Am J Clin Nutr (2008) 87(6):1825–1836.
G. M. Herber-Gast, et al, “Consumption of whole grains, fruit and vegetables is not associated with indices of renal function in the population-based longitudinal Doetinchem study”, Br J Nutr (2017) 118:375–382.
A. Chanson-Rolle, et al, “Systematic review and meta-analysis of human studies to support a quantitative recommendation for whole grain intake in relation to type 2 diabetes”, PLoS One (2015) 10(6):e0131377.
National Kidney Foundation, “Diet and kidney stones”.
D. Prezioso, et al, “Dietary treatment of urinary risk factors for renal stone formation. A review of CLU working group”, Arch Ital Urol Androl (2015) 87(2):105–120.
G. C. Curhan, et al, “Intake of vitamins B6 and C and the risk of kidney stones in women”, J Am Soc Nephrol (1999) 10 (4):840–845.
P. M. Grin, et al, “Lactobacillus for preventing recurrent urinary tract infections in women: meta-analysis”, Can J Urol (2013) 20(1):6607–6614.
T. Kontiokari, et al , “Dietary factors protecting women from urinary tract infection”, Am J Clin Nutr (2003) 77(3):600–604.
National Institute of Diabetes and Digestive and Kidney Diseases, “High blood pressure and kidney disease”.
B. Haring, et al, “Dietary protein sources and risk for incident chronic kidney disease”, J Ren Nutr (2017) 27(4):233–242.
206–207 Women’s health
J. L. Gordon, et al, “Estradiol variability, stressful life events, and the emergence of depressive symptomatology during the menopausal transition”, Menopause (2016) 23(3):257–266.
C. Zhang, et al, “Abdominal obesity and the risk of all-cause, cardiovascular, and cancer mortality: sixteen years of follow-up in US women”, Circulation (2008) 117(13):1658–1667.
208–209 Foods for women’s health
NHS Choices, “Menopause and your bone health”.
H. K. Seitz, et al, “Epidemiology and pathophysiology of alcohol and breast cancer: Update 2012”, Alcohol Alcohol (2012) 47(3):204–212.
Cancer Research UK, “Alcohol facts and evidence”.
Cancer Research UK, “Breast cancer incidence (invasive) stats”.
210–211 Men’s health
A. S. Prasad, et al, “Zinc status and serum testosterone levels of healthy adults”, Nutrition (1996) 12(5):344–348.
S. Pilz, et al, “Effect of vitamin D supplementation on testosterone levels in men”, Horm Metab Res (2011) 43(3):223–235.
Cleveland Clinic, “Low testosterone (male hypogonadism)”.
212–213 Foods for men’s health
P. H. Lin, et al, “Nutrition, dietary interventions and prostate cancer: the latest evidence”, BMC Med (2015) 13:3
National Cancer Institute, “PDQ cancer information summaries. Prostate cancer, nutrition and dietary Supplements (PDQ)” (2017).
X. Xu, et al, “Tomato consumption and prostate cancer risk”, Scientific Reports (2016) 6:37091.
G. Maskarinec, et al, “Serum prostate-specific antigen but not testosterone levels decrease in a randomized soy intervention among men”, Eur J Clin Nutr (2006) 60:1423–1429.
C. Lovegrove, et al, “Systematic review of prostate cancer risk and association with consumption of fish and fish-oils”, Int J Clin Pract (2015) 69(1):87–105.
P. Christudoss, et al, “Zinc status of patients with benign prostatic hyperplasia and prostate carcinoma”, Indian J Urol (2011) 27(1):14–18.
W. T. Clements, et al, “Nitrate ingestion: A review of the health and physical performance effects”, Nutrients (2014) 6(11):5224–5264.
M. I. Maiorino, et al, “Lifestyle modifications and erectile dysfunction: what can be expected?”, Asian J Androl (2015) 17(1):5–10.
S. Di Francesco and R. L. Tenaglia, “Mediterranean diet and erectile dysfunction: a current perspective”, Cen Eur J Urol (2017) 70(2):185–187.
Cancer Research UK, “Prostate cancer incidence statistics”.
P. Chen, et al (2015), “Lycopene and risk of prostate cancer: a systematic review and meta-analysis”, Medicine 94(3):e1260.