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In our pursuit of a healthier and longer life, what we eat plays a critical role. 

Amidst the vast array of dietary choices, ‘superfoods’ stand out for their exceptional nutrient richness and profound health benefits. 

The top 10 superfoods you can incorporate into your diet to enhance your health and longevity:

1. Blueberries: Nature’s Antioxidant
   Powerhouse
2. Salmon: Rich in Omega-3 Fatty Acids
3. Spinach: The Leafy Green Superstar
4. Nuts: Healthy Fats and Proteins
5. Avocados: More Than Just Healthy Fat
6. Sweet Potatoes: A Vitamin-Rich Staple
7. Garlic: Flavorful and Beneficial
8. Turmeric: The Anti-Inflammatory Wonder
9. Green Tea: More Than Just a Refreshing
   Beverage
10. Dark Chocolate

Cases of the latest JN.1 Covid-19 variant are continuing to rise, with new infections increasing by 52% during the 28 days leading up to the end of the year, says the World Health Organisation (WHO), describing it as a “variant of concern” (VOC).

In the United States, JN.1 accounts for more than 60% of Covid cases, reports Health Policy Watch, with experts saying the pandemic “is far from over”.

JN.1 is a derivative of the BA.2.86 Omicron subvariant, but with more than 30 mutations. Israeli variant trackers first discovered it in August, and the WHO first spoke about JN.1 in October, when it called it a variant “to keep a close eye on”.

Last month, it had named JN.1 a “variant of interest” (VOI) before now renaming it the more serious VOC.

Although many people are carrying the virus and US Centres for Disease Control & Prevention (CDC) data show that Covid hospital admissions in America have continued to increase over the past two months, it has not caused the same surge as seen with Omicron.

This is also the case in other countries, including Israel where it was first discovered. Israel was seeing 10 to 20 cases of severe Covid in hospitals on any given day, compared with 1 400 two years ago. At the same time, studies are starting to show that the updated Covid vaccines developed by Pfizer, Moderna and others are eliciting antibodies against JN.1 – at least in vitro.

Evaluating JN.1, and what to ask

With a new variant,

Is it more transmissible?

JN.1 is more transmissible “because it is rising to the top of the charts very quickly”. At the beginning of November, JN.1 accounted for between 5% and 8% of all US cases. Today it is the most common variant.

Can it evade vaccines?

Studies show that the vaccine works as long as people are newly inoculated. Recommendation: jabs for immuno-compromised people with pre-existing medical conditions and over 75s.

Does it cause more severe disease?

No evidence JN.1 has caused more severe diseases so far, and no evidence it will. This is true in the countries currently experiencing a rise in the variant, and also from data in Singapore and other countries where JN.1 has been the predominant variant for longer.

Antiviral drugs like Paxlovid and Remdesivir continue to work to curtail the severity of the virus.

Covid-19: ‘a new era’

The Mediterranean Diet was found to be nutritionally sound, focusing on a wide range of foods, including fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs and spices. Additionally, the experts deemed it to be safe and easy to follow for all people, including older adults and children.  

Diets that rounded out the top spots for best overall included the DASH (Dietary Approaches to Stop Hypertension) Diet (#2), the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) Diet (#3), the Mayo Clinic Diet (#4), and the Flexitarian Diet (a mostly vegetarian diet; #5).

As for diabetes prevention and management, the Mediterranean Diet was given the top spot, followed by the DASH Diet (#2), and the Flexitarian Diet (#3).

The best heart-healthy diets included the Mediterranean Diet (#1), the DASH Diet (#2), and the Ornish Diet (#3). 

The Mediterranean Diet was also top-rated for promoting bone and joint health, followed by the DASH Diet (#2), and the Flexitarian Diet (#3).

For those looking for a quick way to drop the extra holiday pounds, the experts chose the Keto Diet (#1), the Atkins Diet (#2) and the HMR Program (#3; Health Maintenance Resources, a delivered meal replacement plan). 

For sustained weight loss, the Weight Watchers Diet (#1), the Mediterranean (#2), and the Volumetrics Diet (#3) were chosen as safe and effective methods.

The Mediterranean diet is one of the most balanced and nutritious diets you can follow. The diet focuses on plenty of fibrous fruits and vegetables, legumes, healthy fats, and grains such as whole-wheat pasta, whole grain bread, brown rice, etc. 

When focusing on whole foods, there is less room for highly processed food – reducing the amount of added sugars, saturated fats, and sodium. 

The diet doesn’t contain refined carbs and processed red meats, which tend to be higher in calories and lower in nutrients.

All of the healthy fiber and fats you’ll consume on the Mediterranean diet make you feel fuller for longer, which reduces the cravings for sugary and unbalanced foods – helping with weight loss. 

Shift your meal portions to fill up on veggies, legumes, nuts and seeds, rather than nutrient-poor and energy-dense food.

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