Tomato sauce

Lycopene - a powerful antioxidant in tomato sauce - may slow the process that leads to atherosclerosis, says research biologist Betty Ishida, PhD. While all tomato sauce contains some lycopene, a study in the Journal of Agricultural and Food Chemistry found organic versions contain up to 60% more per gram. It also boasts the highest levels of vitamins A, C and E. Impressive!

Black pepper

Pepper could be your body's new secret weapon against cancer. How? Piperine, a compound in black pepper, may help interrupt the self-renewing process of cancer-initiating stem cells, according to University of Michigan research. "By limiting the number of stem cells, you limit the number of cells with the potential to form tumours," says lead study author Dr Madhuri Kakarala. 

Rosemary

This fragrant herb minimises cancer-causing carcinogens formed when cooking some foods. That's according to scientists at Kansas State University, who found that seasoning beef with rosemary before grilling it can reduce carcinogens called heterocyclic amines by 30 to 100% (that's some pretty hefty benefits).

Horseradish

Glucosinolates, clever little compounds found in the roots and leaves of the horseradish plant, can boost your liver's ability to detoxify carcinogens. What's more, they may suppress growth of existing tumours, according to a US study. Horseradish is one of nature's best sources of glucosinolates - with up to 10 times more than broccoli, the next-best source. 

Hot sauce

Eating just one meal that contains capsaicin - the compound that gives chilli its fiery heat - reduces levels of hunger-causing ghrelin. It also raises GLP-1, an appetite-suppressing hormone, reveals research in the European Journal of Nutrition. Another study found that people who had capsaicin-spiced tomato juice before meals ate 16% fewer calories than those who drank it plain. 

Olive oil

Extra virgin olive oil is a top source of oleic acid, an omega-9 fatty acid that's converted during digestion to oleoylethanolamide (OEA), a hormone that helps keep your brain cells healthy. Researchers at the University of California believe it signals the part of the brain responsible for turning short-term memories into long-term ones. In other words, it seems to be part of the glue that makes memories stick. No more searching for lost keys, then!

Cinnamon

People who added half a heaped teaspoon to a sweet dish experienced a slower rise in blood sugar than those who didn't, finds a series of studies in The American Journal of Clinical Nutrition. The super spice improves insulin sensitivity, keeping blood sugar levels stable, says Joanna Hlebowicz, PhD, the studies' lead researcher.

© Prevention Australia
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