Super Foods

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> Super foods

> From avocados to yogurt, 15 items to keep you healthy

> By Klausner

> Environmental Nutrition

>

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

> are 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 are 15 " super foods, " recommended by nutritionists, and descriptions of

> what gives them their super powers. Include them in your diet often, but not

> to the exclusion of other healthful contenders (see accompanying story).

>

> 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 a half 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 percent 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 the 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: 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 ricelike 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: 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.

>

> - - -

>

> Super food runners-up

>

> These foods did not make the top 15, but are packed with nutrition

> nevertheless.

>

> Apples

> Asparagus

> Bananas

> Beans

> Beets (and beet greens)

> Cantaloupe

> Carrots

> Cranberries

> Garlic

> Grapes

> Nuts

> Mushrooms (shiitake, enoki)

> 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)

>

> -- Environmental Nutrition

>

>

>