15 super foods for super health

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Environmental Nutrition, April 2004 v27 i4 p1

 

From avocados to yogurt: 15 super foods for super health.

Andrea Klausner.

 

Despite the admonition that there are no bad foods, only bad diets, we at

EN can think of a few foods that we'd come awfully close to banning (think

chocolate-covered doughnuts and fast-food French fries).

 

Fortunately, it's a lot easier to come up with indisputable nutrition

winners--replete with vitamins, minerals, fiber, antioxidants and other

protective phytonutrients that may help shield your heart, keep cancer

cells in check, bolster your bones, spare your eyes from sight-robbing

diseases, boost mood and mind and perhaps even help battle the bulge.

 

Here, EN presents 15 " super foods, " highlighting what gives them their

super powers. Include them in your diet often, but not to the exclusion of

other healthful contenders (see " Super Food Runners-Up, " page 6).

 

Avocados. Rich in good-for-you monounsaturated fats, avocados also contain

phytonutrients like cholesterol-lowering beta-sitosterol and

cancer-protective glutathione, along with vitamin E, folate, vitamin B6 and

fiber. Ounce for ounce, these creamy " vegetable fruits " contain more

blood-pressure-lowering potassium than bananas, but also more calories

(about 300 each).

 

Blueberries. These little blue marvels lead in antioxidant power thanks to

anthocyanins, the pigment that gives them their midnight-blue color. With

nearly four grams of fiber per cup and a good dose of vitamin C,

blueberries also contain cancer-protective ellagic acid and tannins that

help prevent urinary tract infections, plus they may boost brain health and

vision. For " the power of blue, " eat 1/2 cup of cultivated or wild

blueberries, fresh or frozen.

 

Brazil Nuts. This hearty tree nut is a super source of selenium, a

promising anti-cancer trace mineral that may prompt cancer cells to

self-destruct, promote DNA repair and boost immunity. And a little goes a

long way. Two medium nuts contain enough selenium (200 micrograms) to

perhaps reduce prostate, colon and lung cancers. Limit to no more than two

a day.

 

Broccoli. Bypass broccoli and you'll miss out on sulforaphane and

indole-3-carbinol--potent anticancer substances that modify natural

estrogens into less damaging forms and increase activity of enzymes that

defuse carcinogens. Aim for three servings a week of broccoli or its

cruciferous cousins--bok choy, Brussels sprouts, cauliflower and cabbage.

 

Butternut Squash. This tasty fruit (yes, fruit) is an exceptional source of

beta-carotene, the orange-pigmented antioxidant that converts to vitamin A

in the body. One cup cooked provides more than four times the Daily Value

(DV). Squash gets even more kudos as an overlooked source of bone-building

calcium (nearly 10% of the DV) for the same one-cup serving.

 

Edamame. These green soybeans are a staple in Asia for good reason. Soy

protein lowers low-density lipoproteins ( " bad " LDL cholesterol) and may,

suggests new research, protect against colon cancer. Soy isoflavones may

hinder hormone-dependent cancers (breast, prostate) and bolster bones, but

limit servings if you've already been diagnosed with breast cancer. Look

for edamame in natural foods markets; steam and pop beans out of the shells.

 

Flaxseed. The tiny nutty-flavored seeds from the flax plant are a notable

source of omega-3 fatty acids (see sardines for benefits) and lignans,

which may block hormone-related cancers. They pack plenty of protein and

fiber, one-third of which is cholesterol-lowering soluble fiber. Sprinkle

one to two tablespoons of ground flaxseed into yogurt, cereals, salads,

soups and batters.

 

Kale. This leafy green scores highest among vegetables in antioxidant

power, with lutein and zeaxanthin delivering much of the punch. These two

carotenoids--concentrated in the macula of the eye--guard against free

radicals, which contribute to age-related eye diseases and may filter out

eye-damaging blue light. Eat kale, as well as collards, spinach and turnip

greens, often.

 

Kiwifruit. Named after New Zealand's flightless kiwi bird, these unassuming

fuzzy fruits (technically berries) were deemed by Rutgers University to be

the most nutrient dense of 27 commonly eaten fruits. Two medium kiwifruit

have more potassium (505 milligrams) than a banana and twice the vitamin C

(114 milligrams) and fiber (5 milligrams) of a small orange, plus some

folate, magnesium, vitamin E, copper and lutein.

 

Lentils. Available in a rainbow of colors (brown, green, red and yellow),

lentils offer a bonanza of heart-protective nutrients, including folate

(179 milligrams per half cup) and fiber (nearly 8 grams, both soluble and

insoluble). Their protein (9 grams) and iron (3.3 milligrams) make them a

reasonable meat alternative. And unlike their nutritionally comparable bean

cousins, they're a cinch to prepare, as they require no presoaking (though

a good rinse is in order) and cook up in about 15 to 20 minutes.

 

Onions. A symbol of eternity to ancient Egyptians, onions may indeed

promote longevity. Pungent sulfur compounds (also found in garlic) thin

your blood and lower blood pressure, while quercetin, a key antioxidant

flavonoid, helps prevent oxidation of " bad " LDL cholesterol and defends

against cancer and cataracts. For the most quercetin, choose red onions

over yellow, and yellow over white.

 

Quinoa (KEEN-wah). Technically a seed, not a grain, this rediscovered

staple of the Incas serves up high-quality protein (11 grams per half-cup)

with a better balance of amino acids than many grains. Delicate in flavor

but high in fiber (5 grams), these rice-like granules also contain ample

magnesium, potassium, zinc, vitamin E, riboflavin, copper and more iron

than true grains.

 

Sardines. This is our top fish pick for their exceptional omega-3 fatty

acids, which decrease blood clotting, prevent heart arrhythmias and combat

inflammation--all heart bonuses--plus they may boost mood and brain

functions. Eaten with the bones, sardines provide commendable calcium (325

milligrams in three ounces). Moreover, they're low in mercury, making them

safe to eat three to four times a week. But watch out for canned sardines

packed in salty sauces.

 

Tomatoes. Pizza isn't exactly a health food, but its lycopene-loaded tomato

sauce is its saving grace. Lycopene is an antioxidant carotenoid thought to

protect against several cancers (especially prostate), heart disease and

possibly bone loss. Processing tomatoes into sauce, paste, soup, juice,

even ketchup, releases lycopene from cell walls. Adding a touch of fat,

like olive oil, increases absorption.

 

Yogurt. Though you may not live to 120 as commercials once playfully

suggested, yogurt does have confirmed health benefits. An excellent source

of protein (as much as 13 grams per 8 ounces) and calcium (450 milligrams),

this cultured milk product is famed for its friendly bacteria, collectively

called " probiotics, " which promote good digestion and boost immunity. A

yogurt a day may also be good for your waistline; recent research links

dairy foods to reduced body fat.

 

Patronize Earth-Friendly Kitchens

 

Over 1,000 chefs and restaurateurs are members of Chefs Collaborative, a

nonprofit organization that promotes locally grown foods and supports

efforts to increase education about sustainable agriculture. To locate a

restaurant near you, check out www.chefscollaborative.org or call (617)

236-5200.

 

EN's Super Food Runners-Up

 

Apples

 

Asparagus

 

Bananas

 

Beans (all types)

 

Beets (and beet greens)

 

Cantaloupe

 

Carrots

 

Cranberries

 

Garlic

 

Grapes

 

Nuts (all, e.g. almonds, walnuts)

 

Mushrooms (shiitake, enoki, reishi)

 

Oats and oatmeal

 

Olives and olive oil

 

Oranges and orange juice

 

Pears

 

Peppers (bell and chili)

 

Pomegranates

 

Spinach

 

Strawberries

 

Sweet potatoes

 

Tea (white, green, oolong and black)

 

--Andrea Klausner, M.S., R.D.