DATA MINING WITH SUPERALGORES

Old pots produce the best soup.

Science has always inspired indicator design. From physics to signal processing, many indicators use concepts from mechanical engineering, electronics, and probability. In Superalgos' Data Mining section, we've explored using thermodynamics and information theory to construct indicators and using statistical and probabilistic techniques like reduced normal law to take advantage of low probability events.

An asset's price is like a mechanical object revolving around its moving average. Using this approach, we could design an indicator using the oscillator's Total Energy. An oscillator's energy is finite and constant. Since we don't expect the price to follow the harmonic oscillator, this energy should deviate from the perfect situation, and the maximum of divergence may provide us valuable information on the price's moving average.

Definition of the Harmonic Oscillator in Few Words

Sinusoidal function describes a harmonic oscillator. The time-constant energy equation for a harmonic oscillator is:

With

Time saves energy.

In a mechanical harmonic oscillator, total energy equals kinetic energy plus potential energy. The formula for energy is the same for every kind of harmonic oscillator; only the terms of total energy must be adapted to fit the relevant units. Each oscillator has a velocity component (kinetic energy) and a position to equilibrium component (potential energy).

The Price Oscillator and the Energy Formula

Considering the harmonic oscillator definition, we must specify kinetic and potential components for our price oscillator. We define oscillator velocity as the rate of change and equilibrium position as the price's distance from its moving average.

Price kinetic energy:

It's like:

With

and

L is the number of periods for the rate of change calculation and P for the close price EMA calculation.

Total price oscillator energy =

Given that an asset's price can theoretically vary at a limitless speed and be endlessly far from its moving average, we don't expect this formula's outcome to be constrained. We'll normalize it using Z-Score for convenience of usage and readability, which also allows probabilistic interpretation.

Over 20 periods, we'll calculate E's moving average and standard deviation.

We calculated Z on BTC/USDT with L = 10 and P = 21 using Knime Analytics.

The graph is detrended. We added two horizontal lines at +/- 1.6 to construct a 94.5% probability zone based on reduced normal law tables. Price cycles to its moving average oscillate clearly. Red and green arrows illustrate where the oscillator crosses the top and lower limits, corresponding to the maximum/minimum price oscillation. Since the results seem noisy, we may apply a non-lagging low-pass or multipole filter like Butterworth or Laguerre filters and employ dynamic bands at a multiple of Z's standard deviation instead of fixed levels.

Kinetic Detrender Implementation in Superalgos

The Superalgos Kinetic detrender features fixed upper and lower levels and dynamic volatility bands.

The code is pretty basic and does not require a huge amount of code lines.

It starts with the standard definitions of the candle pointer and the constant declaration :

let candle = record.current
let len = 10
let P = 21
let T = 20
let up = 1.6
let low = 1.6

Upper and lower dynamic volatility band constants are up and low.

We proceed to the initialization of the previous value for EMA :

if (variable.prevEMA === undefined) {
    variable.prevEMA = candle.close
}

And the calculation of EMA with a function (it is worth noticing the function is declared at the end of the code snippet in Superalgos) :

variable.ema = calculateEMA(P, candle.close, variable.prevEMA)
//EMA calculation
function calculateEMA(periods, price, previousEMA) {
    let k = 2 / (periods + 1)
    return price * k + previousEMA * (1 - k)
}

The rate of change is calculated by first storing the right amount of close price values and proceeding to the calculation by dividing the current close price by the first member of the close price array:

variable.allClose.push(candle.close)
if (variable.allClose.length > len) {
    variable.allClose.splice(0, 1)
}
if (variable.allClose.length === len) {
    variable.roc = candle.close / variable.allClose[0]
} else {
    variable.roc = 1
}

Finally, we get energy with a single line:

variable.E = 1 / 2 * len * variable.roc + 1 / 2 * P * candle.close / variable.ema

The Z calculation reuses code from Z-Normalization-based indicators:

variable.allE.push(variable.E)
if (variable.allE.length > T) {
    variable.allE.splice(0, 1)
}
variable.sum = 0
variable.SQ = 0
if (variable.allE.length === T) {
    for (var i = 0; i < T; i++) {
        variable.sum += variable.allE[i]
    }
    variable.MA = variable.sum / T
for (var i = 0; i < T; i++) {
        variable.SQ += Math.pow(variable.allE[i] - variable.MA, 2)
    }
    variable.sigma = Math.sqrt(variable.SQ / T)
variable.Z = (variable.E - variable.MA) / variable.sigma
} else {
    variable.Z = 0
}
variable.allZ.push(variable.Z)
if (variable.allZ.length > T) {
    variable.allZ.splice(0, 1)
}
variable.sum = 0
variable.SQ = 0
if (variable.allZ.length === T) {
    for (var i = 0; i < T; i++) {
        variable.sum += variable.allZ[i]
    }
    variable.MAZ = variable.sum / T
for (var i = 0; i < T; i++) {
        variable.SQ += Math.pow(variable.allZ[i] - variable.MAZ, 2)
    }
    variable.sigZ = Math.sqrt(variable.SQ / T)
} else {
    variable.MAZ = variable.Z
    variable.sigZ = variable.MAZ * 0.02
}
variable.upper = variable.MAZ + up * variable.sigZ
variable.lower = variable.MAZ - low * variable.sigZ

We also update the EMA value.

variable.prevEMA = variable.EMA

Conclusion

We showed how to build a detrended oscillator using simple harmonic oscillator theory. Kinetic detrender's main line oscillates between 2 fixed levels framing 95% of the values and 2 dynamic levels, leading to auto-adaptive mean reversion zones.

Superalgos' Normalized Momentum data mine has the Kinetic detrender indication.

All the material here can be reused and integrated freely by linking to this article and Superalgos.

This post is informative and not financial advice. Seek expert counsel before trading. Risk using this material.

More retail traders means faster, more sophisticated, and more successful methods.

Tech specifications

Only requires a laptop and an internet connection.

We'll use OpenBB's research platform for data/analysis.

Pricing and execution on Options-Quant

Background

You don't need to know the arithmetic details to use this method.

Black-Scholes is a popular option pricing model. It's best for pricing European options. European options are only exercisable at expiration, unlike American options. American options are always exercisable.

American options carry a premium to cover for the risk of early exercise. The Black-Scholes model doesn't account for this premium, hence it can't price genuine, traded American options.

Barone-Adesi-Whaley (BAW) model. BAW modifies Black-Scholes. It accounts for exercise risk premium and stock dividends. It adds the option's early exercise value to the Black-Scholes value.

The trader need not know the formulaic derivations of this model.

https://ir.nctu.edu.tw/bitstream/11536/14182/1/000264318900005.pdf

Strategy

This strategy targets implied volatility. First, we'll locate liquid options that expire within 30 days and have minimal implied volatility.

After selecting the option that meets the requirements, we price it to get the BAW implied volatility (we choose BAW because it's a more accurate Black-Scholes model). If estimated implied volatility is larger than market volatility, we'll capture the spread.

(Calculated IV — Market IV) = (Profit)

Some approaches to target implied volatility are pricey and inaccessible to individual investors. The best and most cost-effective alternative is to acquire a straddle and delta hedge. This may sound terrifying and pricey, but as shown below, it's much less so.

The Trade

First, we want to find our ideal option, so we use OpenBB terminal to screen for options that:

• Have an IV at least 5% lower than the 20-day historical IV

• Are no more than 5% out-of-the-money

• Expire in less than 30 days

We query:

stocks/options/screen/set low_IV/scr --export Output.csv

This uses the screener function to screen for options that satisfy the above criteria, which we specify in the low IV preset (more on custom presets here). It then saves the matching results to a csv(Excel) file for viewing and analysis.

Stick to liquid names like SPY, AAPL, and QQQ since getting out of a position is just as crucial as getting in. Smaller, illiquid names have higher inefficiencies, which could restrict total profits.

We calculate IV using the BAWbisection model (the bisection is a method of calculating IV, more can be found here.) We price the IV first.

According to the BAW model, implied volatility at this level should be priced at 26.90%. When re-pricing the put, IV is 24.34%, up 3%.

Now it's evident. We must purchase the straddle (long the call and long the put) assuming the computed implied volatility is more appropriate and efficient than the market's. We just want to speculate on volatility, not price fluctuations, thus we delta hedge.

The Fun Starts

We buy both options for $7.65. (x100 multiplier). Initial delta is 2. For every dollar the stock price swings up or down, our position value moves $2.

We want delta to be 0 to avoid price vulnerability. A delta of 0 suggests our position's value won't change from underlying price changes. Being delta-hedged allows us to profit/lose from implied volatility. Shorting 2 shares makes us delta-neutral.

That's delta hedging. (Share price * shares traded) = $330.7 to become delta-neutral. You may have noted that delta is not truly 0.00. This is common since delta-hedging means getting as near to 0 as feasible, since it is rare for deltas to align at 0.00.

Now we're vulnerable to changes in Vega (and Gamma, but given we're dynamically hedging, it's not a big risk), or implied volatility. We wanted to gamble that the position's IV would climb by at least 2%, so we'll maintain it delta-hedged and watch IV.

Because the underlying moves continually, the option's delta moves continuously. A trader can short/long 5 AAPL shares at most. Paper trading lets you practice delta-hedging. Being quick-footed will help with this tactic.

Profit-Closing

As expected, implied volatility rose. By 10 minutes before market closure, the call's implied vol rose to 27% and the put's to 24%. This allowed us to sell the call for $4.95 and the put for $4.35, creating a profit of $165.

You may pull historical data to see how this trade performed. Note the implied volatility and pricing in the final options chain for August 5, 2022 (the position date).

Final Thoughts

Congratulations, that was a doozy. To reiterate, we identified tickers prone to increased implied volatility by screening OpenBB's low IV setting. We double-checked the IV by plugging the price into Options-BAW Quant's model. When volatility was off, we bought a straddle and delta-hedged it. Finally, implied volatility returned to a normal level, and we profited on the spread.

The retail trading space is very quickly catching up to that of institutions.  Commissions and fees used to kill this method, but now they cost less than $5. Watching momentum, technical analysis, and now quantitative strategies evolve is intriguing.

I'm not linked with these sites and receive no financial benefit from my writing.

Tell me how your experience goes and how I helped; I love success tales.

I joined the 1000 Digital Startups Movement (Gerakan 1000 Startup Digital) in 2017 and learned a lot about the startup sector. My previous essay outlined what a startup is and what must be prepared. Here I'll offer raw ideas for better products.

Intro

A good startup solves a problem. These can include environmental, economic, energy, transportation, logistics, maritime, forestry, livestock, education, tourism, legal, arts and culture, communication, and information challenges. Everything I wrote is simply a basic idea (as inspiration) and requires more mapping and validation. Learn how to construct a startup to maximize launch success.

Adrian Gunadi (Investree Co-Founder) taught me that a Founder or Co-Founder must be willing to be CEO (Chief Everything Officer). Everything is independent, including drafting a proposal, managing finances, and scheduling appointments. The best individuals will come to you if you're the best. It's easier than consulting Andy Zain (Kejora Capital Founder).

Description

To help better understanding from your idea, try to answer this following questions:

- Describe your idea/application
Maximum 1000 characters.

- Background
Explain the reasons that prompted you to realize the idea/application.

- Objective
Explain the expected goals of the creation of the idea/application.

- Solution
A solution that tells your idea can be the right solution for the problem at hand.

- Uniqueness
What makes your idea/app unique?

- Market share
Who are the people who need and are looking for your idea?

- Marketing Ways and Business Models
What is the best way to sell your idea and what is the business model?

Not everything here is a startup idea. It's meant to inspire creativity and new perspectives.

Ideas

#Application

1. Medical students can operate on patients or not. Applications that train prospective doctors to distinguish body organs and their placement are useful. In the advanced stage, the app can be built with numerous approaches so future doctors can practice operating on patients based on their ailments. If they made a mistake, they'd start over. Future doctors will be more assured and make fewer mistakes this way.

2. VR (virtual reality) technology lets people see 3D space from afar. Later, similar technology was utilized to digitally sell properties, so buyers could see the inside and room contents. Every gadget has flaws. It's like a gold mine for robbers. VR can let prospective students see a campus's facilities. This facility can also help hotels promote their products.

3. How can retail entrepreneurs maximize sales? Most popular goods' sales data. By using product and brand/type sales figures, entrepreneurs can avoid overstocking. Walmart computerized their procedures to track products from the manufacturer to the store. As Retail Link products sell out, suppliers can immediately step in.

4. Failing to marry is something to be avoided. But if it had to happen, the loss would be like the proverb “rub salt into the wound”.  On the I do Now I dont website, Americans who don't marry can resell their jewelry to other brides-to-be. If some want to cancel the wedding and receive their down money and dress back, others want a wedding with particular criteria, such as a quick date and the expected building. Create a DP takeover marketplace for both sides.

#Games

1. Like in the movie, players must exit the maze they enter within 3 minutes or the shape will change, requiring them to change their strategy. The maze's transformation time will shorten after a few stages.

2. Treasure hunts involve following clues to uncover hidden goods. Here, numerous sponsors are combined in one boat, and participants can choose a game based on the prizes. Let's say X-mart is a sponsor and provides riddles or puzzles to uncover the prize in their store. After gathering enough points, the player can trade them for a gift utilizing GPS and AR (augmented reality). Players can collaborate to increase their chances of success.

3. Where's Wally? Where’s Wally displays a thick image with several things and various Wally-like characters. We must find the actual Wally, his companions, and the desired object. Make a game with a map where players must find objects for the next level. The player must find 5 artifacts randomly placed in an Egyptian-style mansion, for example. In the room, there are standard tickets, pass tickets, and gold tickets that can be removed for safekeeping, as well as a wall-mounted carpet that can be stored but not searched and turns out to be a flying rug that can be used to cross/jump to a different place. Regular tickets are spread out since they can buy life or stuff. At a higher level, a black ticket can lower your ordinary ticket. Objects can explode, scattering previously acquired stuff. If a player runs out of time, they can exchange a ticket for more.

#TVprogram

1. At the airport there are various visitors who come with different purposes. Asking tourists to live for 1 or 2 days in the city will be intriguing to witness.

2. Many professions exist. Carpenters, cooks, and lawyers must have known about job desks. Does HRD (Human Resource Development) only recruit new employees? Many don't know how to become a CEO, CMO, COO, CFO, or CTO. Showing young people what a Program Officer in an NGO does can help them choose a career.

#StampsCreations

Philatelists know that only the government can issue stamps. I hope stamps are creative so they have more worth.

1. Thermochromic pigments (leuco dyes) are well-known for their distinctive properties. By putting pigments to black and white batik stamps, for example, the black color will be translucent and display the basic color when touched (at a hot temperature).

2. In 2012, Liechtenstein Post published a laser-art Chinese zodiac stamp. Belgium (Bruges Market Square 2012), Taiwan (Swallow Tail Butterfly 2009), etc. Why not make a stencil of the president or king/queen?

3. Each country needs its unique identity, like Taiwan's silk and bamboo stamps. Create from your country's history. Using traditional paper like washi (Japan), hanji (Korea), and daluang/saeh (Indonesia) can introduce a country's culture.

4. Garbage has long been a problem. Bagasse, banana fronds, or corn husks can be used as stamp material.

5. Austria Post published a stamp containing meteor dust in 2006. 2004 meteorite found in Morocco produced the dust. Gibraltar's Rock of Gilbraltar appeared on stamps in 2002. What's so great about your country? East Java is muddy (Lapindo mud). Lapindo mud stamps will be popular. Red sand at Pink Beach, East Nusa Tenggara, could replace the mud.

#PostcardCreations

1. Map postcards are popular because they make searching easier. Combining laser-cut road map patterns with perforated 200-gram paper glued on 400-gram paper as a writing medium. Vision-impaired people can use laser-cut maps.

2. Regional art can be promoted by tucking traditional textiles into postcards.

3. A thin canvas or plain paper on the card's front allows the giver to be creative.

4. What is local crop residue? Cork lids, maize husks, and rice husks can be recycled into postcard materials.

5. Have you seen a dried-flower bookmark? Cover the postcard with mica and add dried flowers. If you're worried about losing the flowers, you can glue them or make a postcard envelope.

6. Wood may be ubiquitous; try a 0.2-mm copper plate engraved with an image and connected to a postcard as a writing medium.

7. Utilized paper pulp can be used to hold eggs, smartphones, and food. Form a smooth paper pulp on the plate with the desired image, the Golden Gate bridge, and paste it on your card.

8. Postcards can promote perfume. When customers rub their hands on the card with the perfume image, they'll smell the aroma.

#Tour #Travel

Tourism activities can be tailored to tourists' interests or needs. Each tourist benefits from tourism's distinct aim.

Let's define tourism's objective and purpose.

• Holiday Tour is a tour that its participants plan and do in order to relax, have fun, and amuse themselves.

• A familiarization tour is a journey designed to help travelers learn more about (survey) locales connected to their line of work.

• An educational tour is one that aims to give visitors knowledge of the field of work they are visiting or an overview of it.

• A scientific field is investigated and knowledge gained as the major goal of a scientific tour.

• A pilgrimage tour is one designed to engage in acts of worship.

• A special mission tour is one that has a specific goal, such a commerce mission or an artistic endeavor.

• A hunting tour is a destination for tourists that plans organized animal hunting that is only allowed by local authorities for entertainment purposes.

Every part of life has tourism potential. Activities include:

1. Those who desire to volunteer can benefit from the humanitarian theme and collaboration with NGOs. This activity's profit isn't huge but consider the environmental impact.

2. Want to escape the city? Meditation travel can help. Beautiful spots around the globe can help people forget their concerns. A certified yoga/meditation teacher can help travelers release bad energy.

3. Any prison visitors? Some prisons, like those for minors under 17, are open to visitors. This type of tourism helps mental convicts reach a brighter future.

4. Who has taken a factory tour/study tour? Outside-of-school study tour (for ordinary people who have finished their studies). Not everyone in school could tour industries, workplaces, or embassies to learn and be inspired. Shoyeido (an incense maker) and Royce (a chocolate maker) offer factory tours in Japan.

5. Develop educational tourism like astronomy and archaeology. Until now, only a few astronomy enthusiasts have promoted astronomy tourism. In Indonesia, archaeology activities focus on site preservation, and to participate, office staff must undertake a series of training (not everyone can take a sabbatical from their routine). Archaeological tourist activities are limited, whether held by history and culture enthusiasts or in regional tours.

6. Have you ever longed to observe a film being made or your favorite musician rehearsing? Such tours can motivate young people to pursue entertainment careers.

7. Pamper your pets to reduce stress. Many pet owners don't have time for walks or treats. These premium services target the wealthy.

8. A quirky idea to provide tours for imaginary couples or things. Some people marry inanimate objects or animals and seek to make their lover happy; others cherish their ashes after death.

#MISCideas

1. Fashion is a lifestyle, thus people often seek fresh materials. Chicken claws, geckos, snake skin casings, mice, bats, and fish skins are also used. Needs some improvement, definitely.

2. As fuel supplies become scarcer, people hunt for other energy sources. Sound is an underutilized renewable energy. The Batechsant technology converts environmental noise into electrical energy, according to study (Battery Technology Of Sound Power Plant). South Korean researchers use Sound-Driven Piezoelectric Nanowire based on Nanogenerators to recharge cell phone batteries. The Batechsant system uses existing noise levels to provide electricity for street lamp lights, aviation, and ships. Using waterfall sound can also energize hard-to-reach locations.

3. A New York Times reporter said IQ doesn't ensure success. Our school system prioritizes IQ above EQ (Emotional Quotient). EQ is a sort of human intelligence that allows a person to perceive and analyze the dynamics of his emotions when interacting with others (and with himself). EQ is suspected of being a bigger source of success than IQ. EQ training can gain greater attention to help people succeed. Prioritize role models from school stakeholders, teachers, and parents to improve children' EQ.

4. Teaching focuses more on theory than practice, so students are less eager to explore and easily forget if they don't pay attention. Has an engineer ever made bricks from arid red soil? Morocco's non-college-educated builders can create weatherproof bricks from red soil without equipment. Can mechanical engineering grads create a water pump to solve water shortages in remote areas? Art graduates can innovate beyond only painting. Artists may create kinetic sculpture by experimenting so much. Young people should understand these sciences so they can be more creative with their potential. These might be extracurricular activities in high school and university.

5. People have been trying to recycle agricultural waste for a long time. Mycelium helps replace light, easily crushed tiles and bricks (a collection of hyphae like in the manufacture of tempe). Waste must contain lignocellulose. In this vein, anti-mainstream painting canvases can be made. The goal is to create the canvas uneven like an amoeba outline, not square or spherical. The resulting canvas is lightweight and needs no frame. Then what? Open source your idea like Precious Plastic to establish a community. By propagating this notion, many knowledgeable people will help improve your product's quality and impact.

6. As technology and humans adapt, fraud increases. Making phony doctor's letters to fool superiors, fake credentials to get hired, fraudulent land certificates to make money, and fake news (hoax). The existence of a Wikimedia can aid the community by comparing bogus and original information.

7. Do you often hit a problem-solving impasse? Since the Doraemon bag hasn't been made, construct an Idea Bank. Everyone can contribute to solving problems here. How do you recruit volunteers? Obviously, a reward is needed. Contributors can become moderators or gain complimentary tickets to TIA (Tech in Asia) conferences. Idea Bank-related concepts: the rise of startups without a solid foundation generates an age as old as corn that does not continue. Those with startup ideas should describe them here so they can be validated by other users. Other users can contribute input if a comparable notion is produced to improve the product or integrate it. Similar-minded users can become Co-Founders.

8. Why not invest in fruit/vegetables, inspired by digital farming? The landowner obtains free fruit without spending much money on maintenance. Investors can get fruits/vegetables in larger quantities, fresher, and cheaper during harvest. Fruits and vegetables are often harmed if delivered too slowly. Rich investors with limited land can invest in teak, agarwood, and other trees. When harvesting, investors might choose raw results or direct wood sales earnings. Teak takes at least 7 years to harvest, therefore long-term wood investments carry the risk of crop failure.

9. Teenagers in distant locations can't count, read, or write. Many factors hinder locals' success. Life's demands force them to work instead of study. Creating a learning playground may attract young people to learning. Make a skatepark at school. Skateboarders must learn in school. Donations buy skateboards.

10. Globally, online taxi-bike is known. By hiring a motorcycle/car online, people no longer bother traveling without a vehicle. What if you wish to cross the island or visit remote areas? Is online boat or helicopter rental possible like online taxi-bike? Such a renting process has been done independently thus far and cannot be done quickly.

11. What do startups need now? A startup or investor consultant. How many startups fail to become Unicorns? Many founders don't know how to manage investor money, therefore they waste it on promotions and other things. Many investors only know how to invest and can't guide a struggling firm.

“In times of crisis, the wise build bridges, while the foolish build barriers.” — T’Challa [Black Panther]

Don't chase cash. Money is a byproduct. Profit-seeking is stressful. Market requirements are opportunities. If you have something to say, please comment.

This is only informational. Before implementing ideas, do further study.

Research on preventing disease, extending life, and caring for your body from the inside out

Grapefruit and pomegranates aren't on the list, so ignore that. Mostly, I enjoyed the visual, but those fruits are healthful, too.

15 (or 17 if you consider the photo) different foods a day sounds like a lot. If you're not used to it  — it is.

These lists don't aim for perfection. Instead, use this article and the science below to eat more of these foods. If you can eat 5 foods one day and 5 the next, you're doing well. This list should be customized to your requirements and preferences.

“Every time you eat or drink, you are either feeding disease or fighting it” -Heather Morgan.

The 15 Foods That You Should Consume Daily and Why:

1. Dark/Red Berries

(blueberries, blackberries, acai, goji, cherries, strawberries, raspberries)

The 2010 Global Burden of Disease Study is the greatest definitive analysis of death and disease risk factors in history. They found the primary cause of both death, disability, and disease inside the United States was diet.

Not eating enough fruit, and specifically berries, was one of the best predictors of disease (1).

What's special about berries? It's their color! Berries have the most antioxidants of any fruit, second only to spices. The American Cancer Society found that those who ate the most berries were less likely to die of cardiovascular disease.

2. Beans

Soybeans, black beans, kidney beans, lentils, split peas, chickpeas.

Beans are one of the most important predictors of survival in older people, according to global research (2).

For every 20 grams (2 tablespoons) of beans consumed daily, the risk of death is reduced by 8%.

Soybeans and soy foods are high in phytoestrogen, which reduces breast and prostate cancer risks. Phytoestrogen blocks the receptors' access to true estrogen, mitigating the effects of weight gain, dairy (high in estrogen), and hormonal fluctuations (3).

3. Nuts

(almonds, walnuts, pecans, pistachios, Brazil nuts, cashews, hazelnuts, macadamia nuts)

Eating a handful of nuts every day reduces the risk of chronic diseases like heart disease and diabetes. Nuts also reduce oxidation, blood sugar, and LDL (bad) cholesterol, improving arterial function (4).

Despite their high-fat content, studies have linked daily nut consumption to a slimmer waistline and a lower risk of obesity (5).

4. Flaxseed

(milled flaxseed)

2013 research found that ground flaxseed had one of the strongest anti-hypertensive effects of any food. A few tablespoons (added to a smoothie or baked goods) lowered blood pressure and stroke risk 23 times more than daily aerobic exercise (6).

Flax shouldn't replace exercise, but its nutritional punch is worth adding to your diet.

5. Other seeds

(chia seeds, hemp seeds, pumpkin seeds, sesame seeds, fennel seeds)

Seeds are high in fiber and omega-3 fats and can be added to most dishes without being noticed.

When eaten with or after a meal, chia seeds moderate blood sugar and reduce inflammatory chemicals in the blood (7). Overall, a great daily addition.

6. Dates

Dates are one of the world's highest sugar foods, with 80% sugar by weight. Pure cake frosting is 60%, maple syrup is 66%, and cotton-candy jelly beans are 70%.

Despite their high sugar content, dates have a low glycemic index, meaning they don't affect blood sugar levels dramatically. They also improve triglyceride and antioxidant stress levels (8).

Dates are a great source of energy and contain high levels of dietary fiber and polyphenols, making 3-10 dates a great way to fight disease, support gut health with prebiotics, and satisfy a sweet tooth (9).

7. Cruciferous Veggies

(broccoli, Brussel sprouts, horseradish, kale, cauliflower, cabbage, boy choy, arugula, radishes, turnip greens)

Cruciferous vegetables contain an active ingredient that makes them disease-fighting powerhouses. Sulforaphane protects our brain, eyesight, against free radicals and environmental hazards, and treats and prevents cancer (10).

Unless you eat raw cruciferous vegetables daily, you won't get enough sulforaphane (and thus, its protective nutritional benefits). Cooking destroys the enzyme needed to create this super-compound.

If you chop broccoli, cauliflower, or turnip greens and let them sit for 45 minutes before cooking them, the enzyme will have had enough time to work its sulforaphane magic, allowing the vegetables to retain the same nutritional value as if eaten raw. Crazy, right? For more on this, see What Chopping Your Vegetables Has to Do with Fighting Cancer.

8. Whole grains

(barley, brown rice, quinoa, oats, millet, popcorn, whole-wheat pasta, wild rice)

Whole-grains are one of the healthiest ways to consume your daily carbs and help maintain healthy gut flora.

This happens when fibre is broken down in the colon and starts a chain reaction, releasing beneficial substances into the bloodstream and reducing the risk of Type 2 Diabetes and inflammation (11).

9. Spices

(turmeric, cumin, cinnamon, ginger, saffron, cloves, cardamom, chili powder, nutmeg, coriander)

7% of a person's cells will have DNA damage. This damage is caused by tiny breaks in our DNA caused by factors like free-radical exposure.

Free radicals cause mutations that damage lipids, proteins, and DNA, increasing the risk of disease and cancer. Free radicals are unavoidable because they result from cellular metabolism, but they can be avoided by consuming anti-oxidant and detoxifying foods.

Including spices and herbs like rosemary or ginger in our diet may cut DNA damage by 25%. Yes, this damage can be improved through diet. Turmeric worked better at a lower dose (just a pinch, daily). For maximum free-radical fighting (and anti-inflammatory) effectiveness, use 1.5 tablespoons of similar spices (12).

10. Leafy greens

(spinach, collard greens, lettuce, other salad greens, swiss chard)

Studies show that people who eat more leafy greens perform better on cognitive tests and slow brain aging by a year or two (13).

As we age, blood flow to the brain drops due to a decrease in nitric oxide, which prevents blood vessels from dilatation. Daily consumption of nitrate-rich vegetables like spinach and swiss chard may prevent dementia and Alzheimer's.

11. Fermented foods

(sauerkraut, tempeh, kombucha, plant-based kefir)

Miso, kimchi, and sauerkraut contain probiotics that support gut microbiome.

Probiotics balance the good and bad bacteria in our bodies and offer other benefits. Fermenting fruits and vegetables increases their antioxidant and vitamin content, preventing disease in multiple ways (14).

12. Sea vegetables

(seaweed, nori, dulse flakes)

A population study found that eating one sheet of nori seaweed per day may cut breast cancer risk by more than half (15).

Seaweed and sea vegetables may help moderate estrogen levels in the metabolism, reducing cancer and disease risk.

Sea vegetables make up 30% of the world's edible plants and contain unique phytonutrients. A teaspoon of these super sea-foods on your dinner will help fight disease from the inside out.

13. Water

I'm less concerned about whether you consider water food than whether you drink enough. If this list were ranked by what single item led to the best health outcomes, water would be first.

Research shows that people who drink 5 or more glasses of water per day have a 50% lower risk of dying from heart disease than those who drink 2 or less (16).

Drinking enough water boosts energy, improves skin, mental health, and digestion, and reduces the risk of various health issues, including obesity.

14. Tea

All tea consumption is linked to a lower risk of stroke, heart disease, and early death, with green tea leading for antioxidant content and immediate health benefits.

Green tea leaves may also be able to interfere with each stage of cancer formation, from the growth of the first mutated cell to the spread and progression of cancer in the body. Green tea is a quick and easy way to support your long-term and short-term health (17).

15. Supplemental B12 vitamin

B12, or cobalamin, is a vitamin responsible for cell metabolism. Not getting enough B12 can have serious consequences.

Historically, eating vegetables from untreated soil helped humans maintain their vitamin B12 levels. Due to modern sanitization, our farming soil lacks B12.

B12 is often cited as a problem only for vegetarians and vegans (as animals we eat are given B12 supplements before slaughter), but recent studies have found that plant-based eaters have lower B12 deficiency rates than any other diet (18).

Article Sources:

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8. W. Rock, M. Rosenblat, H. Borochov-Neori, N. Volkova, S. Judeinstein, M. Elias, and M. Aviram. Effects of date (Phoenix dactylifera L., Medjool or Hallawi Variety) consumption by healthy subjects on serum glucose and lipid levels and on serum oxidative status: a pilot study. J. Agric. Food. Chem., 57(17):8010{8017, 2009.

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14. Melini, F.; Melini, V.; Luziatelli, F.; Ficca, A.G.; Ruzzi, M. Health-Promoting Components in Fermented Foods: An Up-to-Date Systematic Review. Nutrients2019, 11, 1189.

15. H. Funahashi, T. Imai, T. Mase, M. Sekiya, K. Yokoi, H. Hayashi, A. Shibata, T. Hayashi, M. Nishikawa, N. Suda, Y. Hibi, Y. Mizuno, K. Tsukamura, A. Hayakawa, S. Tanuma. Seaweed prevents breast cancer? Jpn. J. Cancer Res. 2001 92(5):483–487.

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18. Damayanti, D., Jaceldo-Siegl, K., Beeson, W. L., Fraser, G., Oda, K., & Haddad, E. H. (2018). Foods and Supplements Associated with Vitamin B12Biomarkers among Vegetarian and Non-Vegetarian Participants of the Adventist Health Study-2 (AHS-2) Calibration Study. Nutrients, 10(6), 722. doi:10.3390/nu10060722