There are more food choices available today than ever before. It's hard to make healthy food selections with all the health claims on supermarket shelves. It's nice to know that the healthiest foods are the ones we've been choosing the longest. In their book "SuperFoods Rx," Steven Pratt, M.D. and Kathy Matthews make the case for whole foods that will help you live a healthy life while warding off disease. This list includes ten of their favorites.
Beans
According to Pratt and Matthews all beans are healthy food choices. They contain low-fat protein, fiber, B vitamins, iron, folate, potassium magnesium and many phytonutrients. Phytonutrients are non-vitamin, non-mineral components of foods that offer a variety of health benefits. Pratt and Matthews contend that a diet rich in beans offers reduced risk of heart disease, lower cholesterol, stabilized blood sugar and a lessened risk for some types of cancer. They recommend at least four 1/2-cup servings per week.
Blueberries
Pratt and Matthews hail blueberries as a "synergy of multiple nutrients and phytonustrients." These include folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, niacin and phytoestrogens. Blueberries are also high in fiber and low in calories. In addition to being an all-around healthy food, blueberries also seem to have the ability to slow, or even reverse, much of the negative effects of aging on the brain. Try to consume 1 to 2 cups of blueberries every day. For a little variety you can substitute cranberries, raspberries or cherries.
Broccoli
When it comes to cancer prevention, Pratt and Matthews consider broccoli and all the cruciferous vegetables to be powerful weapons. They contain phytochemicals called indoles and sulforaphane. According to a study published in the journal Cancer Prevention Research, sulforaphane "is powerfully bactericidal against Helicobacter pylori infections, which are strongly associated with the worldwide pandemic of gastric cancer." Additionally, Pratt and Matthews state "broccoli has other components that help make it an all-star anticancer vegetable." These include vitamin C, beta-carotene and fiber. Broccoli seems to be especially potent in preventing lung, stomach, colon, rectal and breast cancers. Try to eat 1/2 to 1 cup of broccoli daily, but be sure to include it both raw and cooked.
Oranges
We all know that oranges are loaded with vitamin C, but these delicious power balls also offer fiber, folate, limonene, potassium, polyphenols and pectin. Unfortunately, vitamin C is not produced by the human body, so it needs to be replenished on a daily basis. Eating oranges is an easy way to do that. Although oranges can be easily found throughout the United States, they can also be substituted with lemons, grapefruit, kumquats, tangerines and limes in the daily diet.
Pumpkin
It may surprise some people, but pumpkin contains loads of nutrients. Alpha-carotene, beta-carotene, vitamin C, vitamin E, potassium, magnesium and pantotheneic acid complement high fiber and low calories. These nutrients work together to help the body in a variety of ways including cancer prevention, tissue health and eye health. And it's not just for Halloween anymore; canned pumpkin is now widely available in supermarkets. Pratt and Matthews suggest trying to eat half a cup on most days. Occasional substitutes include carrots, squash, sweet potatoes and orange bell peppers.
Wild Salmon
It seems everywhere you turn these days there's more information regarding the health benefits of salmon. Salmon provides omega-3 fatty acids, B vitamins, selenium, potassium, protein and vitamin E. However, it's important to seek out wild salmon. According to Pratt and Matthews farm-raised salmon is, "not always fed the marine diet that produces high amounts of omega-3 fatty acids."
Spinach
It seems Popeye was right. Spinach really does make you strong. To Popeye it was all about the iron. However, according to Pratt and Matthews, "Spinach has more demonstrated health benefits than almost any other food." Besides iron, spinach contains lutein/zeaxanthin, beta-carotene, omega-3 fatty acids, glutathione, alpha lipoic acid, vitamins C and E, B vitamins, calcium, magnesium, manganese, zinc, polyphenols and betaine. Try to eat 1 cup steamed or 2 cups of raw spinach most days.
Tomatoes
Wouldn't it be great if pizza was good for you? Well, the tomato component certainly is. Tomatoes contain lycopene, vitamin C, alpha-carotene, beta-carotene, lutein/zeaxanthin, phytuene, phytofluene, potassium, B vitamins, chromium and biotin and are high in fiber and low in calories. While pizza may not be the best choice for healthy eating, finding other ways to include tomatoes in your diet will help prevent cancer, protect your skin from the sun, reduce the risk of cardiovascular disease and protect the prostate gland in men, according to Pratt and Matthews.
Turkey
Skinless breast of turkey should be the preferred way to get animal-based protein into your diet. According to Pratt and Matthews, unlike most other meat choices, it is low in saturated fat. It also offers niacin, B vitamins, iron, selenium and zinc. Three to four servings per week should be enough to reap the benefits of turkey.
Walnuts
Nuts of all kinds have suffered from a bad reputation due to their fat content. While it's true that nuts are high in fat, some of the fat in walnuts is the beneficial omega-3 fatty acids. Pratt and Matthews also prefer walnuts because, of all the nuts, they are the highest in overall antioxidants. They also supply vitamin E, magnesium, polyphenols, protein, fiber, potassium, plant sterols, vitamin B6 and arginine. Most nuts can be substituted for walnuts on occasion. The idea is to eat them in moderation and instead of other less desirable snack foods. One ounce of walnuts, five times a week will provide the benefits without overdoing the calories.
References
- "SuperFoods Rx;" Steven Pratt M.D. and Kathy Matthews; 2005
- Cancer Prevention Research: Dietary Sulforaphane-Rich Broccoli Sprouts Reduce Colonization and Attenuate Gastritis in Helicobacter pylori--Infected Mice and Humans
Member Comments