The RDA method

In a study at the Division of Human Nutrition, Wageningen University, in the Netherlands, researchers randomly assigned 818 participants 800 mg daily oral folic acid or placebo for 3 years. The effect on cognitive performance was measured as the difference between the two groups in the 3-year change in performance for memory, sensorimotor speed, complex speed, information processing speed, and word fluency.

The 3-year changes in memory (difference in Z scores 0.132, 95% CI 0.032 to 0.233), information processing speed (0.087, 0.016 to 0.158) and sensorimotor speed (0.064, -0.001 to 0.129) were significantly better in the folic acid group than in the placebo group.

Ingredients

1 tablespoon olive oil
2 teaspoons garlic, minced
1 shallot, finely diced
1/2 cup sun-dried tomatoes
1/2 cup vegetable stock or water
1/8 cup fresh lemon juice
1 tablespoon grated lemon zest
1/2 teaspoon freshly ground pepper
1/2 cup quinoa
1 pound shrimp, peeled and deveined
1 head of fennel (sweet anise), cut into 1cm slices then into 2 -3 cm pieces.
1/2 cup green peas, fresh or frozen

sea salt, to taste
ground pepper, to taste

Method

16 people in Seattle participated in a study where they had blood samples extracted every 20 minutes for 6 hours, after drinking beverages composed primarily of carbohydrate, fats, or protein. "The carbohydrate beverage was composed primarily of glucose, the protein
beverage of whey and egg white, and the lipid beverage of whipping cream. For each
participant, the total caloric content, volume, and energy density of all beverages remained
constant. Thus, test meals differed only in macronutrient distribution."

article From the Journal of Clinical Endocrinology & Metabolism, Jan 15 2008

"One gastrointestinal (GI) peptide that bridges the regulation of long-term energy

Ingredients
210g carrots (3 large carrots)
700g leeks (2 large leeks, roots and topmost part of greens trimmed off - use at least 6 " of green parts)
50ml olive oil for soup, 10 ml olive oil for cooking chicken
300g celery (1/2 head)
50g shallot (1 medium shallot)
1300ml chicken broth (1 and 1/2 box TJ's chicken broth)
300g collard greens
2 teaspoons freshly ground black pepper
zest from 1 lemon or half a Seville orange
50g steel ground pinhead oatmeal (optional)
1 large chicken breast
1 teaspoon sea salt

Method

Slice the carrots and one of the leeks into pieces no more than 2cm x 1cm.
Put the olive oil and most of the black pepper into a large heavy based saucepan (6 or 8 quart capacity for this volume).

Ingredients
275g carrots (2 large carrots)
520g celery (1 head)
600g leeks (4 leeks, roots and topmost part of greens trimmed off - use at least 6 " of green parts)
100g sun dried tomatoes in olive oil (1/2 jar)
50 ml olive oil (add oil to the oil from the tomatoes to make this volume)
410g chopped roasted tomatoes (1 tin TJ's fireroasted tomatoes)
425g garbanzo beans (1 tin water packed TJ's beans) Garbanzo beans are also known as chickpeas
450ml soy ginger vegetable broth (1/2 box TJ's soy ginger broth - vegetable broth with a tablespoon of soy sauce will substitute)
225g mushrooms, sliced
2 teaspoons Chinese 5 spice powder
at least 2 teaspoons Szechuan sauce (more if you like highly spiced foods). Alternatively, use Worcester sauce with Tabasco - a few drops, or more, if you know you like it.

Method

Slice the carrots, celery and leeks into pieces no more than 2cm x 1cm.
Put the olive oil and 5 spice powder into a large heavy based saucepan (6 or 8 quart capacity for this volume).

The World Cancer Research Fund published a long, detailed report, collating much research. It is worth reading through the several hundred pages.

http://www.dietandcancerreport.org/?p=ER

Chapter 4 is particularly relevant for those interested in nutrition - not just for the interaction between foods and cancer, but for other health effects. See also Chapter 8, on exercise.

Chapter 4 Foods and drinks 66
4.1 Cereals (grains), roots, tubers and plantains 67
4.2 Vegetables, fruits, pulses (legumes), nuts,
seeds, herbs, spices 75
4.3 Meat, poultry, fish and eggs 116
4.4 Milk, dairy products 129
4.5 Fats and oils 135
4.6 Sugars and salt 141
4.7 Water, fruit juices, soft drinks and hot drinks 148
4.8 Alcoholic drinks 157
4.9 Food production, processing, preservation

A study from Australia measured the relationship of tea consumption to hip bone density in elderly women. The tea drinkers had slightly better bone density, measured over 5 years, than the non-tea drinkers. The abstract does not mention whether the tea was drunk plain, or with milk. Anyone from Australia care to comment on what would be usual ? In the UK it would be reasonable to assume the tea would be black, and drunk with milk. In the US the default is no milk.

"Tea drinking is associated with benefits on bone density in older women" - abstract from a research paper by the University of Western Australia, and others, in the American Journal of Clinical Nutrition. Access to the full article requires a subscription.

Higher intakes of vitamin C and linoleic acid and lower intakes of fats and carbohydrates are associated with better skin-aging appearance.

"Dietary nutrient intakes and skin-aging appearance" - abstract from a research paper published by Unilever (UK) in the American Journal of Clinical Nutrition. Access to the full article requires a subscription.

abstract Vol. 86, No. 4, 1225-1231, October 2007

Ingredients

1 shallot (or half a mild sweet onion)
2 heaped teaspoons chopped garlic
1 large head of fennel (Florence fennel, sometimes called 'anise' in the USA)
1/2 lemon
1 tablespoon olive oil
450g shrimp
ground black pepper
parmesan cheese (optional) - alternatively, 1 teaspoon flax oil per person

Method

Take the skin off the shallot and slice it into 2mm wide strips, then chop.
Trim the root end off the fennel, and slice it into 1 cm wide strips, then into bite size lengths.

Ingredients
8 oz green beans (French beans)
8 oz of mushrooms, thinly sliced
1 small cucumber
1 tablespoon of olive oil
1 chopped garlic clove
1 lemon
salt, black pepper

Method
Cook the green beans. (Steam in a microwave oven for 5 minutes, or boil in no more than a cup of water for 7 - 8 minutes) The beans should be slightly crisp. Drain off the water and season with a some of the olive oil and some of the juice of the lemon. Allow to cool.
Chop the cucumber into 1 cm squares, and mix with the sliced mushrooms, adding the garlic, the rest of the oil and the lemon juice.
Put the green beans into a shallow serving dish, then put the mushroom mixture on top, adding salt and freshly ground black pepper.