Put These 10 Things On Your List

Do you remember trips to the grocery store as a child? If you were anything like me, you would reach for all the junk your tiny hands could handle. I had the system down: Wait for mom to turn her back and then quickly and quietly toss my favorites into the cart. Occasionally, my treasures made it home. Most times they were returned to the shelves with no explanation.

Now that I'm older (and perhaps more mature), I can put whatever I want in the cart. Amazingly, I've discovered the grocery store is my fountain of youth. It can be yours, too.

The grocery list on my refrigerator reminds me of the things I need to keep in my home at all times. I have had the list on my fridge for years, and it's grown quite long. But here's a quick rundown of the top 10 things on the list that have been proven by medical science to improve the quality and length of your life. I hope you'll find them valuable on your next trip to the grocery store.

The Eifrig 10:

1) Olive Oil: The Mediterranean secret that decreases inflammation.

I wrote about the benefits of olive oil in the last S&A Health Report. No doubt, this should be the only oil you cook with. According to a study approved by the FDA, taking two tablespoons of olive oil a day is all you need to reap the health benefits.

2) Epsom Salt: If you're part of the 50% of Americans deficient in this mineral, it could be harming your health.

I have found a way to give myself a mini "spa" treatment at home for just a few pennies and a few minutes. I fill my tub with hot water and add a couple cups of Epsom salt. Epsom salts are named for the mineral-rich waters of Epsom, England... And its benefits have been known since Shakespeare's day.

The active ingredient, magnesium sulfate, is very important in the normal physiology of both the muscles and the nervous system. It is critical to hundreds of enzymes in the human body. However, the National Academy of Sciences reports most people are magnesium deficient. This might even account for our society's high rate of heart disease, strokes, osteoporosis, arthritis and joint pains, digestive maladies and stress-related illnesses, chronic fatigue, and a host of other ailments.

3) Dental Floss: The secret to longevity.

Mouth care is essential to good overall health. Bacteria in your mouth can cause cavities and – even worse – heart disease. Yet many people think simply brushing their teeth with toothpaste is the answer. As I have written before, this logic and behavior is quite dangerous for your health (see my archived article on fluoride). However, the most important part of good oral health is one that most everyone accepts, but many don't actually practice... flossing.

4) Tomatoes: The "veggie" that has more vitamin C than an orange.

While the tomato is most commonly associated with Italian food, the plant is actually native to the western coast of South America and was not introduced in Europe until the early 1500s when returning Spanish colonists brought it from the New World. Ironically, North Americans believed tomatoes were poisonous until 1820, when Colonel Robert Gibbon Johnson disproved that myth during a public demonstration on the courthouse steps in Salem, New Jersey.

Several chemicals inside the tomato – like lycopenes, coumaric acid, and chlorogenic acid – make it healthy. These chemicals are strong antioxidants and help keep your cellular function and immune system healthy. Tomatoes also provide other micronutrients like potassium, iron, and vitamins A and C (even more than oranges).

And by the way... to answer that age-old argument about whether it's a fruit or vegetable? While botanically, tomatoes are a fruit, legally they are not. Back in 1893, the U.S. Supreme Court ruled that the tomato is a vegetable.

5) Berries: Halt the aging process

One of life's simple pleasures is picking berries right from a garden or wild in the woods. Berries are a good source of vitamins. They provide many phytochemicals, which are nonnutritive bioactive plant substances like flavonoids or carotenoids, considered to benefit human health. Extracts from berries stop the growth of cancerous cells. Dark-colored berries contain many antioxidants in their skins (this is why they are dark), which help slow down the aging process. And berries also contain lutein (similar to carrots), which is important for healthy vision.

6) Yogurt: Keep your bones and digestive system in good shape.

Yogurt is an excellent source of protein, calcium, riboflavin, and vitamin B12. It contains more calcium and protein than plain milk, mainly due to the cultures themselves.

To get the most health benefit from yogurt, you must eat yogurt with live and active cultures ("probiotic") . That should be noted on the label.

7) Salmon: Lower your risk of heart disease.

Science has discovered the type of dietary fat we consume alters the production of an important group of biological compounds known as eicosanoids. Specifically, one type of oil called omega-3 (technically, it's not an oil but a fatty acid) produces a series of eicosanoids that have been shown to decrease the risk for many diseases. Among these are heart disease, inflammatory processes, and certain cancers.

Guess what food is high in omega-3 oil? You're right – salmon!

And one more suggestion... wild salmon may be better than farm raised due to the risks of mercury and PCB (polychlorinated biphenyls) concentrations in the less-regulated and poorly-monitored farming system.

8) Wine: Lower your blood sugar, decrease your risk of dementia, and protect your prostate.

 Red wine is better than any drug your doctor will ever prescribe – including those cholesterol-lowering "statins" dispensed like candy.

So cheers to your health!

9) Chocolate: Decadence for everyday health.

The Journal of the American Medical Association reported dark chocolate lowers blood pressure. This is due to the "cocoa phenols" found in chocolate. In addition, Johns Hopkins reported these same potent antioxidants in dark chocolate help to prevent heart disease by decreasing free radicals. Mmmmm. I wish I was part of that study...

10) Fresh Flowers: Reduces stress and boosts your mood.

I love fresh flowers! Flowers (and babies) are nature's way of saying that life will go on. No shopping list worth its salt (Epsom, of course) would be complete without flowers. It's true... a simple, strategically placed arrangement of an inexpensive seasonal assortment is one of the easiest ways to lift your spirits and lighten your mood. One study reported men and women aged 55 or older who receive one or more bouquets of flowers over a two-week period showed an improvement in mood as well as an improvement in cognitive function-memory.

Well, that's the list. I hope you realize these are 10 of the very best things you can get from the grocery store that will immediately improve your health. Finally, please remember that good health is not simply about avoiding death; it is about quality of life and living well. The grocery store is a great place to begin your common sense journey toward good health.

When it comes to grocery shopping... What do I do?

Here's to our health,

David Eifrig Jr., M.D., M.B.A.

P.S. Last week I was at the Las Vegas Money Show and amazed at the opportunities for investing as well as the complexity in the land of money. I truly believe that simple, common-sense strategies with your wealth will also help your health.