Eat more fungi
After studying Okinawans in Japan, Dr. Miller recognized the health benefits of mushrooms: a low-calorie vegetable loaded with minerals and believed to contain anti-cancer substances. Maike, reishi and shiitake mushrooms are currently being studied to see how extracts from them can be used to boost the effectiveness of chemotherapy and improve cancer survival. Eat your mushrooms in soups or stir-frys for a good source of iron, potassium, zinc, copper and folate.
Think like a Cretan
Residents of the Greek island of Crete generally follow these health eating rules that Dr. Miller calls “food synergy”:
• consuming seasonal vegetables
• choosing extra-virgin olive oil
• eating beans and lentils, and
• limiting red meat and cheese consumption and eating small portion sizes.
Consuming seasonal vegetables daily will increase your nutrient and fibre intake, and aid in weight loss.
Stay happy with fish
Dr. Miller found that Icelanders eat the highest amount of fish per capita in the world-225 pounds per person per year-and as a result benefit from a diet high in omega-3 fatty acids, along with one of the world’s lowest rates of depression. Recent studies have shown that one gram of EPA or EPA plus DHA (both types of omega-3 fats found in fish oil) per day will help those who suffer from depression as a complement to anti-depression medication. Eat fish once or twice a week to increase the omega-3s in your diet.