About half of American adults do not get enough vitamin A, a nutrient needed for healthy skin - it helps maintain the epithelial tissues that make up the skin’s surface, eyesight - inadequate intake can lead to poor vision in dim light and possibly age-related macular degeneration, and immune function - vital for development of immune cells. Top sources include sweet potatoes, butternut squash, carrots, pumpkin, cantaloupe, pink and red grapefruit, spinach and kale.
Acorn Squash
A variety of winter squash, acorn squash is so named for its nut-like shape. Among squash varieties, acorn is the top Superfood for your Heart. A 1/2-cup serving of baked acorn squash (103g) is a good source of heart-healthy nutrients such as fiber, magnesium, potassium, vitamin C, and vitamin B6, as well as manganese and thiamin. Acorn squash is also an excellent food for athletes, providing 20% of daily thiamin, low levels of which may impair sports performance. Choose a dark green acorn squash (with up to one-half the squash yellow-orange) that is firm, smooth-skinned and heavy for its size. It's wonderful stuffed or pureed in a soup. One-half cup baked contains only 57 calories.
Anthocyanins
Anthocyanins are phytochemicals that give some fruits and vegetables their red, blue and purple colors. According to researchers, anthocyanins have anti-inflammatory, antioxidant, heart healthy, anti-aging and anti-carcinogenic properties. Top sources of anthocyanins include cherries, pomegranate, plums, red cabbage, grapes, apples, and most berries.
Antioxidants
As their name suggests, antioxidants combat the oxidation - the rust, if you will - of our cells. Fruit and vegetables are some of the best sources of antioxidants, which can help repair, prevent or limit oxidative damage to our cells caused by free radicals. Some of the best known antioxidants include vitamin C, vitamin E, selenium, carotenoids, quercetin and lycopene.
Antioxidants take a nosedive after overindulgent meals, but fruit for dessert undoes the damage. In contrast, an American Heart Association review of studies on antioxidant supplements found that they are largely ineffective in preventing heart disease.
The USDA ranks foods according to their antioxidant capacity and publishes an antioxidant list. Antioxidant Superfoods include blueberries, cranberries, blackberries, raspberries, artichokes, broccoli, Brussels sprouts, cabbage, raisins, strawberries, pomegranate, cauliflower, plums, dates, apples, Goji berries. Black beans, spinach and prunes.
Apples
Why does an apple a day keep the doctor away? One medium apple provides an excellent source of fiber, and Red Delicious, Granny Smith, and Gala all rank in the top 20 on the USDA’s list of foods highest in antioxidants per serving size (80 calories). Antioxidant levels actually increase as apples ripen. Apples are a top source of the antioxidant quercetin which may reduce the risk of Alzheimer's disease as well as lung and prostate cancers. Cornell University researchers found liver cancer cells treated with 50 mg of apple extract decreased cancer cell growth by 57%. But put down that peeler: A medium-sized Red Delicious apple with skin has about twice as much fiber and 45% more antioxidants than a naked one.
Apricots
Migrants from Northeastern China, apricots eventually made their way to Europe where they inspired the term "golden apple." A serving of three medium-sized fresh apricots (35g/ea) has only 50 calories and provides an excellent source of vitamin A and a good source of vitamin C. These fragile peach-like fruits, with their perfumed aroma and ultra-sweet flavor, are also rich in beta-carotene. They can be enjoyed fresh or dried
Artichokes
A cooked, medium artichoke (120g) is rich in fiber, vitamin C, and vitamin K and is a good source of magnesium, potassium, manganese, and folate - all for just 60 calories. Also, artichokes are an Antioxidant Superfood, ranking seventh overall and first among vegetables in antioxidants among over 100 common foods according to the USDA. In addition, artichokes supply luteolin and cynarin, phytochemicals that may lower cholesterol levels. Artichoke is also a Prebiotic Superfood because it’s a top source of inulin, a fiber indigestible by humans, but selectively nourishing to good gut bacteria that line our intestinal tract and protect us against food-borne viruses like E.Coli. Amazingly, California produces virtually 100 percent of the artichokes in the U.S. - and consumes almost half of them!
Arugula
Arugula is a peppery, aromatic highly nutritious salad green. Three cups (85g) contain only 20 calories and provide an excellent source of folate and vitamins A, C and K. This same serving is a good source of calcium, magnesium and manganese making it a Superfood for your Bones. These greens also have significant quantities of the phytochemicals beta-carotene, lutein/zeaxanthin and glucosinolates.
Asparagus
Sometimes referred to as the aristocrat of vegetables, a serving of asparagus (five spears, 93g) has only 21 calories and is an excellent source of folate and vitamin K, and a good source of vitamins A and C. Healthful diets with adequate folate may reduce the risk of heart disease, fractures and certain birth defects. Asparagus is also a Prebiotic Superfood because it’s a top source of inulin, a fiber that is indigestible by humans, but selectively nourishing to good gut bacteria that line our intestinal tract thereby protecting against food-borne viruses like E.Coli. It's best to consume asparagus spears the day you buy them, since flavor and vitamins tend to diminish the longer you keep them. But if you need to store your asparagus overnight, cut off the ends and place the stalks upright in a bowl of water in the refrigerator. Asparagus is great steamed or tossed in oil and roasted on the grill. For another tasty option try "Cream" of Asparagus and Pea Soup.
Avocados
Sometimes dismissed as a nutrition zero, avocados are actually a nutrition hero; their monounsaturated fat lowers LDL "bad" cholesterol, while raising HDL "good" cholesterol. In a study from Mexico, people who ate one avocado per day for a week saw total cholesterol drop 17 percent. The healthy fat in avocados also helps your body absorb certain nutrients like lycopene and beta-carotene. Japanese researchers have found avocados may also protect against liver damage. An Ohio State University study found that antioxidants in avocados can help fight oral cancer. Avocado compounds actually signal cancer cells to self destruct, a process called "apoptosis. One-fifth medium avocado (30g) has 55 calories, is a good source of heart-healthy fiber, and supplies significant quantities of potassium and folate.
B Vitamins
B vitamins help convert food to energy and promote healthy skin, hair, muscles and brain function. Top sources include mushrooms, legumes, oats, beans, and green leafy vegetables. However, vitamin B12 is only found in animal sources (e.g. clams, oysters, sardines, and salmon) or fortified products and is often lacking in a strict vegetarian diet. Vitamin B6 helps with protein metabolism, red blood cell formation, DNA repair, and nervous and immune system function. Vitamin B12 deficiency has been linked to heart disease and stroke.
Bananas
At about 110 calories per medium banana (126g), bananas are a Superfood for your heart, providing an excellent source of vitamin B6 and a good source of potassium, fiber and vitamin C - nutrients that help promote heart health. Banana consumption has also been linked to lower risk of leukemia, colorectal and kidney cancer. In fact, a study published in Nutrition and Cancer found that those who consumed bananas three or more times per week had a 72% lower risk of colorectal cancer compared to those who consumed them less than one time per week. Bananas also contain resistant starch and prebiotic fiber, two compounds that can aid in weight loss and may contribute to the success of the Morning Banana Diet. “Resistant starch” increases fat metabolism. Regular consumption of prebiotic fiber, found in bananas, helps avoid unhealthy weight gain. Children who eat just one banana a day have a 34% less chance of developing asthmatic symptoms, according to new British research. In fact, bananas have health benefits for every stage in your life, such as reducing abdominal pain in children and lowering blood pressure in adults.
Beans
A 1/2 cup portion of cooked beans (approximately 60-90g) contains about 20-135 calories, depending on the variety. Beans are naturally low in fat and high in fiber, protein, folate, and antioxidants. No wonder eating two to four cups of beans a week cuts your diabetes and cancer risk. Research suggests that substituting vegetable protein sources like beans for animal protein may significantly reduce your risk of dying from heart disease. Red kidney beans provide nearly 60% of daily folate needs and could also help protect heart health, guard against certain colorectal cancers. Just one cup of Navy or Great Northern beans provides half your fiber needs for the day needed to help control cholesterol levels. Also, the Great Northern variety is the top bean source of phosphorus, a mineral needed for healthy bones and teeth. That’s especially important for girls (ages 9-18), 40% of whom do not get adequate phosphorus. With so many varieties to choose from – pinto, black, garbanzo, navy, kidney and white - beans should be a regular part of your healthy diet.
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Beets
One-half cup of cooked beets (85g) has only 37 calories and provides a good source of folic acid, manganese and
potassium to help regulate blood pressure, as well as beta-carotene for better eyesight. Beets contain the antioxidant betanin, which can help keep LDL (or "bad") cholesterol from clogging your arteries. For a delicious, unconventional way to enjoy beets, try this Beet Dip recipe.
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Bell Peppers
Bell peppers, with 30 calories, are members of the nightshade family, which includes potatoes, tomatoes and eggplant. Fresh red bell peppers have a higher antioxidant capacity than their cousins and higher amounts of vitamin C (providing over 450% of the Daily Value), vitamin B6, vitamin E, fiber, vitamin A and a variety of other antioxidant carotenoids. The unique combination of large amounts of vitamins A, C and E make red bell peppers a Superfood for your Skin and Immunity. Red bell peppers are also loaded with beta-cryptoxanthin—which may reduce the risk of lung cancer. Japanese scientists found that extracts from red bell peppers have the ability to selectively target human cancer tumors, while leaving normal, healthy tissue unharmed. Try the Roasted Tomato and Red Bell Pepper Soup for an inventive way to eat this delicious Superfood.
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Beta-Carotene
Beta-carotene is an antioxidant that converts to vitamin A during digestion. Beta-carotene may help reduce the buildup of LDL “bad” cholesterol on artery walls which can lead to the kind of blockages which cause heart attacks and strokes. This antioxidant’s health benefits include enhancing sun protection. Dutch researchers found that dietary intake of beta-carotene was linked to reduced mortality from any cause - including cancer. But don't go reaching for the supplement shelf! Beta-carotene supplements actually increase the risk of lung cancer in people who have ever smoked. Even if you haven't smoked, you're better off turning to the produce aisle than the pharmacy section. The Lancet's large-scale review of 14 randomized trials found that antioxidant pills, like beta-carotene, increased overall mortality. Top dietary sources include sweet potatoes, butternut squash, carrots, red bell peppers, spinach, kale and pumpkin.
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Bioflavonoids
Another term for biologically active flavonoids. (See Flavonoid)
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Blackberries
Blackberries are a Superfood for your heart , with one-cup (144g) providing an excellent source of both vitamin C, fiber, manganese and vitamin K, for only 62 calories. Harvard and University of North Carolina researchers found a 30% reduction in coronary heart disease death for each 10 grams of fruit fiber eaten per day. Blackberries are also an Antioxidant Superfood, ranking 8th in total antioxidant capacity out of over 100 common foods, according to the USDA. Research suggests the phytochemical C3G in blackberries increases production of both adiponectin and leptin, which enhance fat burning and suppress appetite respectively. For an tasty way to add blackberries to your diet, try our Blackberry Sorbet.
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Blueberries
An excellent source of vitamin C, vitamin K, manganese and a good source of fiber - with just 80 calories a cup - blueberries are an Antioxidant Superfood, ranking eighth in total antioxidant capacity per serving out of over 100 common foods, according to the USDA. Tufts University has found that blueberries may slow and even reverse age-related brain decline. The same scientists believe blueberries could someday protect astronauts against the radiation-induced free-radical damage experienced during extended space flight. Blueberries for dessert can offset the increase of free radicals and drop in antioxidant levels after an overindulgent meal. Blueberry bonus: Like their little red cousin, the cranberry, blueberries contain compounds that may help ward off urinary tract infections.
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Broccoli
An Antioxidant Superfood, broccoli contains phytochemicals such as sulforaphane, glucosinolates and indole-3-carbinol, that may protect against prostate, bladder, colon, pancreatic, gastric, breast and other hormone-related cancers. A medium stalk of broccoli (148g) contains 45 calories and is an excellent source of vitamin C, folate, fiber and vitamin K, plus a good source of potassium, vitamin A, vitamin B6, riboflavin, manganese and phosphorous. In addition to many other bone healthy nutrients, broccoli contains one of the highest amounts of calcium among vegetables (7% of the Daily Value). The calcium alone makes it a Superfood for your Bones. Broccoli's potent combination of antioxidants and nutrients also make it a Superfood for your Heart. Researchers have found that broccoli consumption strengthens a protective network of capillaries called the blood brain barrier—which protects the brain after head injury.
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Bromelain
Found only in pineapple, bromelain is an enzyme that may reduce inflammation, speed healing, alleviate asthma symptoms and inhibit the growth of malignant lung and breast cancer cells. In one British review, researchers looked at ten studies examining bromelain's effects on osteoarthritis of the knee and found significant relief of pain and swelling. As a proteolytic enzyme, research also shows bromelain acts as a "clean up agent," digesting dead cells to help injuries heal faster. Compared to bromelain supplements, fresh and frozen pineapple provide a superior source of bromelain – both in terms of activity levels as well as providing a full complement of synergistic nutrients.
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Brussels sprouts
Brussels sprouts were first cultivated near Brussels, Belgium, in the 16th century - hence the name. This healthy veggie was just one of the good things Thomas Jefferson introduced to the United States. One cup of cooked Brussels sprouts (156 g) contains only 56 calories and is an excellent source of folate and vitamins A, C and K. This same portion provides a good source of fiber, iron, potassium, manganese, thiamin, vitamin B6, and offers a substantial quantity of the carotenoid antioxidant beta-carotene, lutein and zeaxanthin. Austrian researchers have shown that the consumption of Brussels sprouts can reduce DNA damage by nearly 40%, and that consumption of Brussels sprouts increased blood vitamin C levels by 37%. Brussels sprouts appear to fight free radicals with double barrels: with both direct antioxidants –which work directly to neutralize free radicals - and indirect antioxidants – which stimulate the body's own antioxidant systems. Brussels are therefore an Antioxidant Superfood.
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C Vitamin
Vitamin C is a potent antioxidant that promotes skin health by encouraging skin cell turnover and supporting collagen formation. Vitamin C also supports the immune system by enhancing white blood cell function and may also lower the severity and duration of colds by reducing free radicals and levels of histamine - a chemical responsible for congestion and stuffiness. Research shows vitamin C may promote bone health and enhance the body's absorption of iron as well. Also, Arizona State University researchers have reported that vitamin C boosts the body’s ability to burn fat. A recent report from the U.S. Department of Agriculture (USDA) found that about 40% of American adults do not get enough of this nutrient. Top sources include red/yellow bell peppers, kiwi, oranges, broccoli, papaya, and strawberries, all of which these foods provide well over 100% of the Daily Value of vitamin C per serving.
Cabbage
A dieter's dream - cabbage has only 25 calories per cup - while providing an excellent source of vitamins C and K. Red cabbage is a good source of folate, while green cabbage is good source of vitamin B6 and manganese. Green cabbage is an Antioxidant Superfood, providing the highest levels of two anti-cancer glucosinolates, which are converted upon consumption into compounds that may inhibit tumor growth. Research shows that one compound (allyl-isothiocyanate), disrupts the cell division of colon cancer, while the other compound (indole-3-carbinol) may lower the risk of developing estrogen-related cancers, such as breast and ovarian cancer. Yet a third compound released could inhibit the growth of human prostate cancer cells, according to research from the University of California at Berkeley. In addition to potent anti-cancer activity, the large quantity of glucosinolates stimulate the body's own natural antioxidant systems
.
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Calcium
Calcium is the most abundant mineral in the human body. More than 99% of total body calcium is stored in the teeth and bones, the remaining 1% is found throughout the blood, muscle and fluid between cells. In addition to promoting strong bones and teeth, calcium plays an important role in the constriction and relaxation of blood vessels, nerve impulse transmission, muscle contraction and the secretion of hormones such as insulin. A lack of dietary calcium causes the body to leach needed calcium from the bones thus leading to osteoporosis. Some of the best sources of calcium include non-fat yogurt, soy, collard greens, kale and arugula. Calcium absorption is enhanced by prebiotic fiber found in bananas, potatoes, onions, garlic, leeks, asparagus and artichokes. Conversely, calcium absorption is blocked by the oxalates found in calcium rich foods such as spinach and rhubarb. Research has shown women who get calcium from food have higher bone density than those women who take calcium supplements alone.
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Carbohydrates
Carbohydrates provide your body with energy in the form of glucose (blood sugar). Simple carbohydrates include include sucrose (table sugar), lactose (dairy), and fructose (fruits), while complex carbohydrates include starch and fiber. Complex carbohydrates are digested more slowly than simple carbohydrates and therefore provide a more sustained energy source that does not send insulin levels soaring (high insulin may lead to diabetes). Sources of complex carbohydrates include whole grain breads, legumes, fruit and vegetables. Scientific findings back the carb-performance link; athletes loading up on carbs before a big game had more readily available fuel and reported less fatigue than their protein consuming peers. For most people, between 40% and 60% of total calories should come from carbohydrates, preferably from minimally processed foods like fruit and whole grains.
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Carotenoids
Carotenoids are a large class of natural plant pigments responsible for the red color of tomatoes, orange color of carrots, and yellow color of squash. They also hide in green leafy vegetables where green chlorophyll masks their colors. Over 500 carotenoids comprise this family, including lycopene, lutein, zeaxanthin, and alpha- and beta-carotene. These phytochemicals have strong antioxidant properties and are reported to reduce the risk of age-related macular degeneration and possibly some types of cancer. Top sources of carotenoids include spinach, kale, butternut squash, pumpkin, red bell peppers, carrots, tomatoes, cantaloupe and sweet potatoes. Healthy fats like those in avocados and nuts help enhance carotenoid absorption.
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Carrots
One medium carrot (78g) has 35 calories and provides both a good source of vitamin K and more than twice the Daily Value of vitamin A, which studies show helps the eye to adapt from bright light to darkness. Carotenoids found in carrots seem to lower the risk of age-related macular degeneration (AMD), making carrots a Superfood for your Eyes. Another carrot compound, falcarinol, reduced the risk of developing cancerous tumors in rats by 33%, according to British and Danish researchers. While raw carrots make a healthy and tasty snack, cooking carrots brings out their sweetness and helps enhance carotenoid absorption and also brings out their sweetness.
Cauliflower
A serving (1/6 medium head, 99g) of cauliflower contains only 25 calories and provides an excellent source of vitamin C and vitamin K, as well as a good source of folate and vitamin B6. Cauliflower also contains glucosinolates, which trigger your body's own natural antioxidant systems, making it an Antioxidant Superfood. This may explain why Italian researchers found cauliflower compounds suppressed breast cancer cell growth and may even promote cancer cell death. Moreover, Canadian scientists found that among men with prostate cancer, those who consumed cauliflower more than once per week cut their risk of the cancer turning aggressive by more than 50%.
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Celery
Sometimes dismissed as a nutrition zero, celery is more like a nutrition hero; two medium-sized stalks (110g) of celery provide an excellent source of vitamin K,which protects against fractures, and a good source of vitamin C which promotes collagen formation, folate for heart health and lower risk of birth defects, and potassium which helps maintain healthy blood pressure levels - all for just 20 calories. Moreover, celery contains quercetin, a phytochemical that boosts immunity and may reduce the risk of Alzheimer’s. A new study from Case Western Reserve University found that another celery phytonutrient, apigenin, may slow prostate tumor growth.
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Cherries
One cup (21 cherries) contains about 90 calories and is a good source of both vitamin C and fiber both of which can help lower the level of bad cholesterol in the bloodstream. Several studies have also linked cherry consumption with the alleviation of inflammation, arthritic pain and gout, making cherries a Superfood for your Joints. One study from researchers at the US Agricultural Research Service found that the consumption of about 45 Bing sweet cherries led to a drop in women's plasma urate, which accumulates in joints during a gout attack. The study also revealed a drop in two key markers of inflammation, nitric oxide and C-reactive protein. Cherries for dessert can offset the increase of free radicals.
free radicals
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Chicory
Chicory greens are the leaves of the chicory plant, eaten as a salad green in the US. The leaves are eye and bone healthy because just ½ cup of raw chicory (90g) is an excellent source of vitamin A providing over 100% of the Daily Value. Chicory greens are loaded with lutein and zeaxanthin, carotenoids that help maintain eye health (9.3mg). Researchers from Brigham Young found that women who consumed the most lutein and zeaxanthin enjoyed an 18% lower risk of developing cataracts. Chicory greens also provide folate, over 300% (268mcg) of your Daily Value of vitamin K, an excellent source of vitamin C, and a good source of manganese and potassium – a combination of nutrients that promote strong and healthy bones. In addition, chicory is one of the top vegetable sources of vitamins E, a powerful antioxidant, and is also a good source of other essential nutrients like fiber, pantothenic acid (vitamin B5), and copper.
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Chili Peppers
An essential ingredient in a variety of spicy, ethnic dishes, chili peppers are eaten on a daily basis by at least one-quarter of the world's adult population. Chili peppers come in many varieties and range in heat intensity from the milder poblano pepper to the extremely hot habañero. One hot green chili pepper (45g) has only 18 calories and more than the Daily Value of vitamin C. Capsaicin, the primary pungent and irritating compound in hot chili peppers has strong antioxidant properties. More research is needed to confirm the healing benefits attributed to chili peppers, such as fighting bacteria, stimulating circulation, clearing congestion, aiding digestion and alleviating shingles pain.
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Chives
Chives are the smallest member of the onion family and provide health benefits through their sulfur-containing phytochemicals. According to researchers with the National Cancer Institute, chives and other allium-containing vegetables (e.g., onions, scallions, garlic) may reduce the risk of prostate cancer by 50%. With only 8 calories per 1/4 cup (25g), chives provide an excellent source of vitamin A, vitamin C and vitamin K.
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Cholesterol
Cholesterol is a fat-like substance found only in animal based foods. Cholesterol is necessary for many important functions of the body, including cell membrane formation, but it is not considered an essential nutrient as our livers can make virtually all the cholesterol we need—and often much more. Too much cholesterol circulating in the blood (serum cholesterol) can increase the risk of developing clogged arteries that can lead to heart attack and stroke. While dietary fats can raise blood cholesterol levels, there does not seem to be a simple relationship between dietary cholesterol and blood cholesterol. The Dietary Guidelines for Americans recommends keeping cholesterol consumption to less than 300mg per day. Findings from a small University of Connecticut study published in the June issue of Metabolism suggest that while egg cholesterol does raise levels of certain, less dangerous LDL (bad) cholesterol molecules, it has virtually no effect on those smallest, densest LDL particles most closely linked with heart damage. Saturated fats, so-called because they are “saturated” with hydrogen atoms, raise cholesterol levels and are found in animal products like meat, butter and cheese. Coconut oil, although technically more “saturated” than butter, not only fails to raise LDL (bad) cholesterol levels, it may actually help to increase HDL (good) cholesterol. According to the American Heart Association, trans fats raise levels of LDL ("bad") cholesterol and also lower HDL ("good") cholesterol.
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Cilantro
Cilantro has lacy green leaves with a pungent, spicy flavor. Just ¼ cup (4g) of fresh cilantro has only 1 calorie and is loaded with beta-carotene and lutein/zeaxanthin as well as a good source of vitamin K. Indian researchers found that cilantro reduced cholesterol and triglyceride levels in an animal study.
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Coconuts
Coconut is the fruit of the coconut palm. Roughly oval, the fruit has several layers: a smooth outer covering; a fibrous husk; a hard, brittle, dark-brown, hairy shell with three indented "eyes" at one end; a thin brown skin; the edible fleshy white coconut meat inside this skin; and the clear coconut "milk" at the center. Coconuts sold in the U.S. almost always have the outer two layers removed. Raw coconut meat (80g) has 283 calories and 27g of fat, mostly saturated. However, some research shows that the saturated fats in coconut may not be nearly as harmful as those derived from animal products. Coconuts also provide an excellent source of manganese and fiber as well as a good source of copper, iron and selenium.
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Collard Greens
In the American South, collards are a traditional side dish, often referred to as "mess o' greens."
Considered one of the milder greens. collards resemble a cross between cabbage and kale. One-half cup of cooked collards (95g) has only 25 calories and provides an excellent source of vitamin K, vitamin A, vitamin C, folate and manganese, plus a good source of fiber and calcium. This potent combination of nutrients makes collards a Superfood several times over, with benefits for your Skin, Bones and Immunity. In addition, collards are loaded with beta-carotene, lutein, and zeaxanthin making them a Superfood for your eyes. Like cruciferous vegetables, these greens also supply detoxifying glucosinolates.
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Corn
One medium ear (90g) of corn provides a good source of vitamin C, thiamin and folate for about 80 calories. The phytochemical zeaxanthin supplies corn's yellow color and helps maintain eye health. According to USDA researchers, zeaxanthin intake may also reduce the risk of certain types of cancer, especially lung and breast cancers. Enjoy cooked corn! Cornell University researchers found that heat increased corn's total antioxidant power by 44%. Cooking liberates the antioxidants from the corn plant cell walls, while deactivating enzymes that would otherwise inhibit antioxidant activity.
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Cranberries
Cranberries are one of only three fruits native to North America (the other two are blueberries and Concord grapes). A 1/2-cup portion of cranberries (55g) contains 25 calories and is a good source of manganese, vitamin C and fiber. According to the USDA , cranberries rank 6th in total antioxidant capacity out of over 100 common foods, making them an Antioxidant Superfood. They are also a Superfood for your Heart: studies have shown cranberries may boost HDL "good" cholesterol levels. Scientists at Cornell University isolated compounds in cranberries with extremely potent “antiproliferative” effects on human liver and breast cancer cells. Furthermore, scientists from University of Massachusetts-Dartmouth demonstrated similar effects for human lung, colon and leukemia cancer cells. One cranberry antioxidant, quercetin, may help reduce Alzheimer's risk and alleviate prostatitis (inflammation or infection of the prostate gland).
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Cucumbers
At only 15 calories per 1/3 of a medium cucumber (99g), they provide a great low-calorie snack, are fat and sodium-free, and are an excellent source of vitamin K, a nutrient needed for blood clotting and bone health. Ever wonder where the saying "cool as a cucumber" came from? The exceptionally high water content (greater than 95%) causes the inside of a cucumber to measure up to 20 degrees cooler than the outside temperature. Botanists consider the cucumber a fruit because it grows from the mature ovary of a plant.
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D Vitamin
Vitamin D plays a critical role in maintaining healthy bones, eyes, teeth and skin. The nutrient is unique in that our skin can create it from exposure to the sun. Since we need vitamin D to utilize calcium, low levels of the nutrient may lead to increased fracture risk and dental decay. Among those 50 and older, those with lowest vitamin D levels were found to have at least 25% more tooth loss. Researchers around the world are finding that vitamin D deficiency may contribute to other ailments, including breast, colon, pancreatic and prostate cancer, multiple sclerosis, hypertension and diabetes. Top sources include oysters, button mushrooms, sardines, fortified non-fat milk, and sunshine. In a dazzling dietary breakthrough, Dole food researchers have figured out how to naturally boost vitamin D levels in mushrooms to over 100% of daily requirements, simply by exposing the mushrooms to more light.
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Daikon
Also known as Japanese or Oriental radish, this vegetable looks like a large albino carrot. A 1/2 cup serving of raw daikon (74g) contains less than 20 calories and is an excellent source of vitamin C. The daikon can be eaten raw or cooked. Shred raw daikon into a salad for added crunch or incorporate in a healthy vegetable stir-fry.
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Dates
While dates come in many different varieties, the most commonly consumed in the United States is the "deglet noor" date. Five of those dates contain (42g) contain 117 calories and provide a good source of fiber, antioxidants and potassium. University of California-Davis researchers found Deglet Noor dates to have the most antioxidant scavenging power compared to other varieties and that a handful of these dates has roughly the same antioxidant capacity as a half glass of red wine.
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E Vitamin
Vitamin E is a potent antioxidant that may slow the effects of aging and help bolster the immune system. It shields immune cells from free radicals and may boost the production of bacteria-busting white blood cells. A recent report from the U.S. Department of Agriculture (USDA) found that about 90% of American men and 97% of women do not get enough of this nutrient. But don't go reaching for the supplement shelf! The Lancet's large-scale review found that antioxidant pills, like vitamin E, increased overall mortality. Another report found vitamin E pills actually increased LDL "bad" cholesterol in animal studies. Top dietary sources include almonds, sunflower seeds, red bell peppers, butternut squash, and dark green leafy vegetables.
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Eggplant
One cup of cooked eggplant (99g) contains only 35 calories and serves as a good source of fiber. The Agricultural Research Service of the USDA reports that eggplants have a high content of phenolic antioxidants. Predominant among these was chlorogenic acid, which research suggests may block the formation of carcinogenic nitrosamines and reduce the risk of some types of cancer, such as liver and colon cancers. Try leaving the peel on, as Japanese researchers found a powerful antioxidant in eggplant skin that may help halt cancer proliferation. The antioxidant nasunin blocks the formation of blood vessels that feed malignant tumors.
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Fats are a necessary part of a healthy diet, but both the amount and type of fat makes a significant difference to heart health. High intake of saturated fats and trans fats increases blood cholesterol levels and the risk of coronary heart disease. Saturated fats derive mainly from animal sources, such as meat, cheese and other whole milk dairy products. Trans fats are primarily produced through hydrogenation -- a process that turns liquid vegetable oils into solids, such as the shortening and margarine often used in baked goods and snack foods. Fried food and fast food, in general, tend to be high in trans fats. The Dietary Guidelines for Americans recommends that total fat intake be kept between 20 to 35% of calories, with most fats coming from sources of "heart-healthy" polyunsaturated and monounsaturated fatty acids. These fats have been shown to reduce the risk of heart disease when used in place of saturated and trans fats. A recent study from Iowa State University found Mono- and polyunsaturated fats help the body absorb fat-soluble nutrients such as vitamins A, D, E and K. One of the healthiest polyunsaturated fats is omega-3 fatty acids, which promote a healthy heart and brain, and may reduce the risk of arthritis. Sources of omega3 polyunsaturatedfatty acids include soybean oil, canola oil, walnuts, flaxseed, salmon, and trout. Sources that are rich in monounsaturated fatty acids include olives, olive oil, canola oil, avocado and nuts.
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Fiber
The two types of dietary fiber, water-soluble and insoluble, act differently in the body and both are beneficial. All fiber-containing foods contain a combination of both types of fiber. Water-soluble fiber - found in oats, beans, apples, carrots and oranges - helps lower cholesterol, while slowing both the rate at which food leaves the stomach as well as the rate at which sugar is absorbed into the bloodstream, keeping you full longer. Insoluble fiber acts to promote regularity. Best sources of insoluble fiber are whole grains like wheat bran and brown rice, and fruits and vegetables such as figs, raspberries, blackberries, broccoli, artichokes, and green peas. Prebiotic fiber, also known as oligosaccharides – found in plants such as bananas, onions, leeks, garlic, chicory, and artichokes—selectively feed our intestinal defense team. Resistant starch, an indigestible fiber found in bananas, can boost your body’s ability to burn fat. Fiber also plays a role in preventing colorectal cancer, prostate cancer and breast cancer. Higher fiber intake may lessen the inflammation and oxidative stress caused by second-hand smoke. Unfortunately, about 50% of adult men and women do not get enough fiber.
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Figs
Figs are amethyst colored outside, with flesh that looks like the cavity of a rose-quartz geode. Three fresh medium figs (150g) provide a good source of heart-healthy fiber plus some iron, calcium, and potassium, all for a mere 110 calories. Figs also contain one of the highest quantities of the antioxidant polyphenol which acts as a bulwark against free radical damage, thus blunting the negative effects of aging. Chinese scientists have shown some of the antioxidant compounds found in figs are highly toxic toward certain human cancer cell lines (brain and liver) without being toxic to healthy normal tissue. It’s possible the fig compounds signal cancer cells to self-destruct, a process called apoptosis.
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Flavonoid
Flavonoids are a class of phytochemicals which research shows may have antioxidant, antiviral, anti-platelet, anti-inflammatory, and anti-cancer properties. Most brightly colored fruits and vegetables supply flavonoids.
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Flaxseed
The combination of omega-3 fatty acids and fiber found in flaxseed may help lower cholesterol levels. Flaxseed has the highest amount of alpha linolenic acid—an omega-3 polyunsaturated fatty acid. Flaxseed also contains lignans, a type of fiber which shows particular promise for battling breast cancer. Lignans may counter the effects of estrogen, which over time seems to increase breast cancer risk in some women.
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Folic Acid
Folic acid (or folate) is a vitamin belonging to the B-complex family and is particularly important for pregnant women in protecting against birth defects, including neural tube defects such as spina bifida. Folate deficiency has also been linked to depression, osteoporosis, and increased colorectal cancer risk. Folate lowers levels of homocysteine, an amino acid linked to increased risk of fractures - as well as cardiovascular and Alzheimer's disease. However, excessive folate supplementation may actually increase replication of colorectal precancerous cells. Top natural sources include beans, spinach, broccoli, romaine lettuce, chicory, oranges and papaya.
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Free Radicals
Free radicals are chemically unstable molecules that may cause cell damage that lead to heart disease and cancer. Stress, smoking, metabolizing a rich meal and over-exposure to the sun cause an excess of free radicals. Antioxidants in fruits and vegetables help neutralize free radicals, thereby reducing their oxidative damage .
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Garlic
Six cloves of garlic (18g) have 27 calories and provide a good source of vitamin B6 and manganese. Nicknamed the "stinking rose," many studies have shown that this potent vegetable provides several health benefits attributed to its numerous organosulfur compounds, such as allyl sulfides. Studies show allyl sulfides stimulate the body's natural detoxification systems, which may explain garlic's protective benefits against prostate, stomach, esophageal and breast cancers. Research indicates that garlic consumption may also support a healthy immune system by increasing the activity of white blood cells and T-helper cells that are integral to a robust immune response.
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Glucosinolates
Glucosinolates are a group of sulfur-rich phytonutrients found in cruciferous vegetables, such as broccoli, cabbage, Brussels sprouts, and cauliflower. Glucosinolates act as "indirect" antioxidants, stimulating the body's own natural antioxidant systems. -- Unlike direct antioxidants, indirect antioxidants trigger a cascade of antioxidant activity which cycles over and over within the physiology, continuing to protect your system for as many as 3 to 4 days after the glucosinolate-containing food has been consumed. Two of the most researched glucosinolate metabolites include indole-3-carbinol and sulforaphane. Several studies have shown that indole-3-carbinol may be effective in reducing estrogen-sensitive cancers, such as breast and ovarian cancer. Researchers from Johns Hopkins University have reported that sulforaphane prompts the body's own natural detoxification systems and may prevent a variety of cancers, including breast and stomach cancers.
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Grapefruit
Think the "grapefruit diet" belongs to weight loss folklore? Think again. Researchers at the Scripps Clinic found that those who ate half a grapefruit with each meal for 12 weeks lost an average of 3.6 pounds, while those who drank grapefruit juice three times a day lost 3.3 pounds. Many subjects lost more than 10 pounds in the study. Grapefruit's low calorie count (60 calories per 1/2 grapefruit) combined with its high fiber and water content may explain these weight loss benefits. While all grapefruit are high in vitamin C, the pink and red varieties are also an excellent source of vitamin A and supply a significant quantity of lycopene - a potent antioxidant that may reduce the risk of heart disease and prostate cancer. Eating lycopene-rich fruit resulted in 33% more protection against sunburn, according to A University of Manchester study. Grapefruits are also loaded with other anti-cancer phytochemicals, such as limonoids which may reduce the risk of cancer by stimulating the body's natural detoxification enzymes. Keep in mind that a phytochemical found in grapefruit, naringenin, can affect how some medications are absorbed in the intestine - and may actually raise drug levels in blood. Consult your physician if you are taking prescribed medications and frequently consume grapefruit or grapefruit juice.
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Grapes
A serving of grapes (1 1/2 cups, 138g) has 90 calories and is an excellent source of vitamin C, manganese, and vitamin K. Grapes also supply an abundance of antioxidant phytonutrients such as resveratrol and pterostilbene, which several studies have shown may lower cholesterol levels and reduce the risk of heart disease and cancer. Grapes' high quantity of antioxidants may also boost brain power. USDA research demonstrates significantly improved short-term memory, coordination and balance as a benefit of grape juice consumption.
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Green Beans
A three-fourths cup serving of green beans (83g) provides a good source of fiber, vitamin C and vitamin K for only 26 calories. Green beans also supply a significant quantity of the antioxidant phytochemicals quercetin, beta-carotene and lutein. A green bean is actually an immature legume and not a vegetable. Add some variety to your vegetable platter and enjoy raw or blanched green beans as a crunchy snack.
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Guava
Go for guava! Just one pink-fleshed guava fruit (55g) and provides about 80 percent more vitamin C than an orange for only 37 calories. Both the pink and white-fleshed guava scored in the USDA’s top 10 list of antioxidant containing fruit and vegetables tested, the former had a higher score, probably thanks to its high lycopene content. In fact, pink-fleshed guava, gram-for-gram, has more lycopene than watermelon and even tomato, making it a top food for your prostate health. Eating lycopene-rich guava could enhance protection against sunburn. A study from the Heart Research Laboratory in India demonstrated that people who ate 5 to 9 guavas a day for three months reduced their cholesterol levels by 10%, triglycerides by 8% and blood pressure by 9.0/8.0 mm Hg, while boosting their good cholesterol (HDL) by 8%.
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Honeydew Melon
A 3/4-cup serving of diced honeydew melon (50 calories and 134g) provides 45% of your daily vitamin C. This same serving also supplies a decent amount of potassium (9% of the Daily Value). A ripe honeydew (choose one that gives off a sweet aroma) is the sweetest of all the melons.
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Iron
Iron supports the formation of hemoglobin, a blood protein that carries oxygen from the lungs to the rest of the body. Fifteen percent of pre-menopausal women fall short on iron while pregnant women and toddlers are also at high risk of a deficiency, which may manifest in a lack of energy, difficulty in maintaining body temperature, and impaired immune response. Among pregnant women, iron deficiency may result in premature deliveries and low birth weights. A study from the University of Rochester demonstrated significantly higher prevalence of iron deficiency in obese children, demonstrating the link between nutrition deficiencies and obesity. Although many different foods contain iron, animal derived sources are more easily absorbed than plant sources. Because of the low-absorption rate of plant-derived iron, vegetarians have higher iron Recommended Dietary Allowances (RDAs). Vitamin C-rich foods enhance iron absorption when eaten with iron-rich plants. Tannins, found in coffee and tea, interfere with iron absorption. Some of the best animal sources for dietary iron include: cooked clams, lean beef, and dark meat turkey. The best plant-derived sources include: cooked spinach, green peas, dried figs and apricots, and beans (kidney, garbanzo and soy).
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Jicama
At 90% water, 1/2 cup sliced jicama (65g) contains only 23 calories, is high in vitamin C, and is a good source of fiber. It can be eaten raw or cooked and adds crunch to salads.
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K Vitamin
Vitamin K is one of the four fat-soluble vitamins (A, D and E are the others). The "K" is derived from the German word "koagulation", which means "blood clotting." Vitamin K plays a major biological role because it enables the liver to manufacture prothrombin and other proteins that bind calcium and are necessary for blood clotting and bone crystal formation. Vitamin K has been linked to bone health and a reduced risk of bone fractures. The Framingham Heart Study found male and female seniors with a dietary intake of 250 micrograms of vitamin K per day had a 65% lower risk of hip fractures than those with an intake of 50mcg/day (adequate intake is 120mcg for men, 90mcg for women. Other research suggests vitamin K may play a role in inhibiting the growth of tumors. Some of the best sources of vitamin K include kale, collard greens, spinach, broccoli, Brussels sprouts, and chicory. The bacteria that line the gastrointestinal tract also make some vitamin K.
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Kale
At only 36 calories per cup (cooked, 130g), kale provides over 1300% of your vitamin K needs and over 94 mg of calcium (9.4% of the Daily Value), making it a Superfood for your Bones. This same serving provides 350% of your vitamin A needs, an excellent source of vitamin C and manganese, and a good source of fiber and copper. Like other cruciferous vegetables, kale supplies an abundance of glucosinolates, such as indole-3-carbinol (I3C). Studies show I3C reduces levels of harmful estrogens that can promote cancer growth in hormone-sensitive cells, such as breast cells. Kale is also a top source of eye healthy carotenoids, such as beta-carotene, lutein and zeaxanthin.
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Kiwi
Kiwi fruit originally came from China and were introduced to New Zealand at the turn of the 20th century. Containing over twice the Daily Value of vitamin C, two medium kiwis (148g) serve as an excellent source vitamin K, and provide a good source of fiber and potassium. TThis combination of vitamin C and fiber (to regulate cholesterol) plus potassium (to manage blood pressure) make this fruit particularly heart healthy. Norwegian researchers found eating two to three kiwis a day can significantly lower blood clot risk. Kiwis also contain the enzyme actinidin, making pureed kiwi an excellent ingredient in fruity marinades. Cut them up into fruit salads, or toss one in a blender with ice, banana, mango, nonfat yogurt and pomegranate juice for a super-antioxidant smoothie.
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Kumquats
Gold and good fortune may be in your future if you eat a kumquat -- or so believed the ancient Chinese for whom the kumquat tree was a sacred symbol of the Chinese lunar New Year. The kumquat fruit is similar to a tiny, thumb-sized orange in flavor and appearance. However, kumquats are not classified botanically as citrus fruits. Unlike other citrus fruits, you can pop a kumquat into your mouth to eat, skin and all. Just two of these small delights (38g) provide an excellent source of vitamin C plus a good source of fiber for only 27 calories.
Leek
One medium cooked leek (124g) contains 38 calories and provides a good source of manganese. As part of the allium (garlic and onion) family, leeks contain beneficial organosulfur compounds, including allyl sulfides, which studies show stimulate the body's natural detoxification systems. This may explain why National Cancer Institute researchers found that leeks and other allium-containing vegetables may reduce the risk of prostate cancer by as much as 50%. Leeks also contain inulin, a prebiotic fiber that selectively feeds good bacteria to protect against food-borne viruses, and may also help regulate appetite and increase calcium absorption.
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Legume
There are two types of legumes: mature and immature. Mature legumes are the dried seeds found inside pods that hang from the stems of certain plants. They are excellent sources of fiber (approximately 15 g/cup), rich in protein, loaded with antioxidants, and low in fat. Examples include dried peas, lentils and numerous types of dried beans. Green beans and peas, commonly referred to as vegetables, are actually immature legumes because they are harvested before maturing on the plant.
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Lemons
One medium lemon (58g) contains 17 calories and is an excellent source of vitamin C. Limonoids, phytochemicals found only in citrus fruits such as lemons, may help fight colon cancer and halt the spread of the childhood cancer neuroblastoma, according to animal research. Texas Agriculture Experiment Station researchers have shown limonoids also promote health by reducing the ratio of LDL "bad" cholesterol to HDL "good" cholesterol. In addition, lemons are loaded with antioxidant flavonoids, such as hesperetin and eriodictyol, which research shows may reduce the risk of heart disease by preventing LDL "bad" cholesterol oxidation and lowering blood lipid levels. Australian researchers have found a link between high citrus consumption and a 50% lower risk of developing cancers of the mouth, throat and stomach. Squeeze lemon juice onto dishes to enhance flavor or over cut fruit to help prevent browning. Add lemon zest to marinades for additional protection against bacterial growth.
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Lettuce
There are many varieties of lettuce:
- Iceberg: 1/6 medium head (89g) provides an excellent source of vitamin K and a mere 15 calories. Iceberg lettuce also contains 1.42 mg per 100g of the potent antioxidant quercetin, more than the1.14 mg in strawberries.
- Butter Lettuce: About 3 cups (85g) provides an excellent source of vitamin A and vitamin K, plus a good source of folate for a mere 10 calories. Butter lettuce also supplies the antioxidant carotenoids beta-carotene, lutein and zeaxanthin.
- Green Leaf: One and a half cups shredded (85g) provides an excellent source of vitamin A and vitamin K, plus a good source of manganese for a mere 15 calories. This lettuce variety contains vitamins A and C which both help support skin health and immune function. Green leaf lettuce also contains over 100% of the daily value for vitamin K for healthy bones. The Framingham Heart Study found that people who consumed approximately 250 micrograms/day of vitamin K (a single serving of green leaf lettuce supplies 148 micrograms) had a 35% lower risk of hip fracture compared to those who consumed only 50 micrograms/day. Green leaf lettuces’ beta-carotene helps you see in dim light, while lutein and zeaxanthin protect the eye from the sun’s damaging rays, making this leafy green "super" eye healthy.
- Red Leaf: About 3 cups (85g) provides over 125 percent of the Daily Value of vitamin A (as beta-carotene) and vitamin K for a mere 15 calories. Red leaf lettuce, like green leaf, supplies a significant quantity of the antioxidant carotenoids beta-carotene, lutein and zeaxanthin, making it a Superfood for your Eyes.
- Romaine: One serving (6 leaves, 85g) provides nearly 100% of the Daily Value of vitamin A, plus an excellent source of vitamin C, vitamin K and folic acid for a mere 15 calories. The unique combination of high vitamin A and C make Romaine lettuce a Superfood for your Skin and Immunity. Like green and red leaf lettuces, Romaine is also loaded with beta-carotene, lutein, and zeaxanthin making it a Superfood for your Eyes. Brigham Young researchers noticed that women with the highest dietary intakes of lutein and zeaxanthin had an 18% less chance of developing cataracts than those with the lowest intakes and Boston scientists found a 43% lower risk of age-related macular degeneration (AMD) in people in the top 20% of overall carotenoid intake.
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Limes
British sailors used to be issued a daily allowance of lemons or limes to prevent scurvy, giving them the nickname "Limey". Although not usually eaten raw because of the sour taste, one medium lime (67g) has only 20 calories and provides an excellent source of vitamin C. Limes are also loaded with the phytonutrients eriodictyol and naringenin, which several studies have shown may reduce the risk of heart disease by fighting free radicals and lowering blood lipid levels. In addition, researchers from the University of Costa Rica found that lime juice may prevent cholera infections.
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Lutein
Lutein is an antioxidant carotenoid that may reduce the risk of cataracts and age-related macular degeneration - a leading cause of blindness among the elderly. Lutien helps filter high energy light waves that may cause free radical damage to the eyes. Top sources of lutein include spinach, kale, chicory, collard greens, green peas, and lettuce. Keep in mind that cooking these foods releases lutein from the cell walls, making it more available to the body, while adding a bit of healthy fat (monounsaturated and polyunsaturated fats) helps enhance absorption.
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Lychees
Lychees originated in southern China where they are considered a symbol of love. The small fruit has reddish-brown rough skin that is inedible but easily removed. The pulp is aromatic, translucent and juicy, with a sweet-sour taste. The center of the fruit contains a single glossy brown seed that is slightly poisonous and should not be eaten. Although lychees are usually eaten fresh in tropical countries, canned versions are more often found in the U.S. markets. Ten of these delicious fruit (96g) have only 63 calories and provide an excellent source of vitamin C. In addition, Japanese researchers have found that lychees may help to protect against liver damage.
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Lycopene
Lycopene is a carotenoid that promotes heart health by preventing LDL "bad" cholesterol oxidation and reducing inflammation (a marker of heart disease). Harvard researchers found that eating seven or more servings per week of tomatoes (that includes tomato sauce) might reduce the risk of cardiovascular disease by 30 percent. Studies also show this colorful carotenoid may keep the prostate healthy and lower the risk of ovarian, cervical, oral, pharyngeal, esophageal, stomach, colorectal, lung and pancreatic cancers. Lycopene may even enhance male fertility by improving sperm concentration. Eating lycopene-rich tomatoes resulted in 33% more protection against sunburn, according to a University of Manchester study. Top sources include watermelon, tomatoes, red bell peppers, pink/red grapefruit, pink-fleshed guava, and persimmons. Keep in mind that cooking some of these foods (e.g. tomatoes and red bell peppers) releases lycopene from the cell walls, making it more available to the body, while adding a bit of healthy fat (monounsaturated and polyunsaturated fats) helps with absorption.
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Magnesium
Magnesium is a mineral that plays a role in the contraction and relaxation of muscles (e.g. helps regulate heart rhythm), the synthesis of protein and DNA, and the production and transport of energy from carbohydrates, fat and proteins. In addition, magnesium promotes strong bones and brain health. Researchers have also found that adequate magnesium levels may help prevent several chronic diseases, including heart disease, stroke, and osteoporosis. Unfortunately, about 2/3 of Americans do not get enough magnesium sources, which include spinach, green peas, soybeans, and almonds.
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Manganese
Manganese is a trace mineral involved in the formation and maintenance of bone and connective tissue. Studies show that women with osteoporosis have decreased manganese levels. Manganese also plays a role in wound healing, so adequate dietary manganese is important when recovering from injury. One Polish study found that some cancer fighting drugs that are known to impair collagen synthesis and so lengthen wound healing, work by immobilizing manganese so it can’t activate the collagen building enzyme. Manganese is involved in the metabolism of carbohydrates, amino acids and cholesterol, and is crucial in protecting mitochondria – the power plants of the cells – from free-radical damage. Since mitochondria process 90% of the oxygen that enters the body, they need the best defense against “oxidative damage.” Manganese supplies this as “manganese superoxide dismutase” -- the fastest reacting antioxidant enzyme that exists. Some of the best sources of manganese include pineapple, spinach, sweet potatoes, nuts, oats and berries.
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Mangoes
One-half of a medium mango (104g) provides an excellent source of vitamin C and a good source of vitamin A for just 68 calories. This same serving also supplies a significant quantity of the antioxidant carotenoid beta-carotene, which promotes healthy skin, hardy immune function and may prevent cancer both by neutralizing free radicals and by promoting communication between cells. In particular, mangos might help fight prostate cancer; Indian scientists found that mango pulp extract reduced free-radical damage to the prostate and reactivated antioxidant enzymes in animal studies. To check a mango for ripeness, hold it in the palm of your hand and give it a gentle squeeze - it should give slightly. The skin should be taut, not shriveled.
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Minerals
Like vitamins, minerals are involved a variety of functions in the body. Unlike vitamins, some minerals also play a structural role, such as calcium, phosphorous and magnesium, which are the main components of bones and teeth. Electrolytes such as sodium, potassium, calcium, phosphorus and magnesium - maintain the fluids balance inside and outside of cells. Your body also needs trace minerals, but in smaller amounts, including iron, chromium, copper, fluoride, iodine, manganese, molybdenum, selenium and zinc.
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Mono Unsaturated fats
Monounsaturated fats promote heart health by lowering blood cholesterol levels when used in place of saturated fats. Liquid at room temperature, monounsaturated fats are derived mainly from plant sources, such as olive oil, canola oil, nuts, and avocados. Keep in mind that they're still fats, and thus calorie-dense, so make sure the "m" in mono- also stands for "moderation."
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Mushrooms
Mushrooms provide beneficial B vitamins, including riboflavin and niacin. Popular choices include white or button, crimini, oyster, shiitake, and the large-sized Portobello. One half cup of cooked mushrooms contains about 20 calories and provides a good source of selenium, which studies show may reduce the risk of colon and prostate cancer. Mushroom’ selenium and riboflavin also help support detoxification. Portobello mushrooms also make a great meat substitute for vegetarians due to their hearty, chewy texture. Dole food researchers have figured out how to naturally boost vitamin D levels in mushrooms to over 100% of daily requirements simply by increasing exposure to light. The Medical Research Institute in Tokyo reported shiitake mushrooms contain the anti-tumor polysaccharide, lentinan, which has shown potential effects against colorectal cancer in animal studies. Tufts researchers suggest that increased intake of white button mushrooms could enhance your body's “natural killer” cells, thereby improving your immunity against tumors and viruses.
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Nectarine
Nectarines are so closely related to peaches that though rare, it is possible to find them growing on the same tree. National Cancer Institute studies demonstrated a 40% lower risk of cancers of the esophagus, head and neck for those with the highest intake of fruit of the "rosaceae" family (which include nectarines). One medium nectarine (140 g) has 70 calories and is a good source of vitamin C. Nectarines’ vitamins A and C support skin and immune function, and nectarines also supply antioxidant flavonoids, such as (+)-catechin, which help protect against free radical damage (the rust, if you will, of our cells).
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Nuts
Go nuts - and not regret it. Although nuts are relatively high in fat, it is mostly heart-healthy mono- and polyunsaturated fat. On average, a one-ounce serving of nuts (28g) is a good source of protein and fiber. Harvard researchers found that eating 5 oz. of nuts (including peanuts) weekly can lower the risk of gallstones by up to 34%. Most nuts also contain a class of compounds called "phytosterols" which research shows can reduce LDL or "bad" cholesterol by competitively reducing the absorption sites for dietary cholesterol in the gut. The fats in nuts help the absorption of other fat soluble nutrients like vitamins D, E and K.
Different varieties offer different nutrient benefits. For example, Pennsylvania State researchers found that a handful of macadamia nuts a day reduced total cholesterol and LDL or “bad” cholesterol by about 9%. An ounce of walnuts contains twice the amount of omega-3 and -6 fatty acids found in the oils used by German and French scientists to reduce skin redness and dry, flaky skin. Walnuts also contain gamma-tocopherol, a unique form of vitamin E thought to inhibit prostate and lung cancer cell division. Brazil nuts are a top source of selenium; cashews are high in zinc; pecans are tops in terms of antioxidant activity, and pine nuts pack manganese. Almonds are rich in vitamin E and are prebiotic, selectively feeding the "good" bacteria which guard the intestinal tract against foodborne viruses, according to a study by the Institute of Food Research. Purdue University researchers found that overweight women who added 2 ounces of almonds to their daily diet for 10 weeks (an extra 21,000 calories) didn't gain weight! Instead, they effortlessly ate less of other foods, maintaining a calorie balance. Keep in mind the calorie count: 1/4 cup (30g) of nuts has almost 200 calories.
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Olives
Olives are one of the oldest known cultivated fruits. About ten large brined green olives (44g) have only 64 calories and contain monounsaturated fat - a heart-healthy fat. The German Cancer Research Center reports brined olives have higher phenolic antioxidant levels than olive oils, and brined black olives (as opposed to brined green olives) contain additional antioxidant flavonoids such as apigenin. Studies show apigenin may reduce the risk of breast, colon, skin, thyroid, and prostate cancers. New research from the University of Pennsylvania found an extra-virgin olive oil phytonutrient, oleocanthal, may help fight inflammation. Also, a recent review of research indicated olive oil may have anticancer and antimicrobial properties. This discovery may help explain the health benefits long attributed to the olive-oil rich Mediterranean diet.
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Omega-3 Fatty Acids
Omega-3 fatty acids are an essential fat (essential to human health but cannot be made in the body) that promotes heart and brain health; may reduce the risk of arthritis, and even fights wrinkles and depression. There are two types of omega-3 fatty acids: DHA and ALA. Georgia University research suggest DHA (docosahexanoic acid acid) may intervene with fat formation. Top sources include salmon, mackerel, sardines, walnuts, and flaxseeds. USDA data shows that farmed Atlantic salmon actually has slightly higher combined amounts of omega-3 fatty acids than wild salmon. Testing shows the levels of PCBs in farmed salmon continue to drop and are now comparable to those found in wild salmon.
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Onions
Onions for bone health? Swiss researchers found that bone mineral density increased by 17 percent in rats fed dried onions, possible due onions’ prebiotic fiber boosting calcium absorption. Onions are a top source of inulin, a fiber indigestible by humans, but which selectively nourishes to good gut bacteria that line our intestinal tract thereby protecting against food-borne viruses like E.Coli. Onions’ prebiotic fiber may also help regulate appetite. Onions are also one of the highest sources of quercetin - a potent antioxidant that may reduce the risk of heart disease, Alzheimer's, prostatitis and a variety of cancers (such as prostate and lung cancer). In addition to such direct antioxidants (that protect you by directly neutralizing free radicals), onions contain indirect antioxidants that trigger your body's own natural detoxification systems. In fact, the same sulfur-containing compounds that give onions their pungent odors are those that activate the phase II enzymes in the liver, prompting a cascade of detoxification that can last for several hours. Less spectacular, though no less important, is that onions are an excellent source of vitamin C and a good source of fiber, vitamin B6, and manganese. With all of these health benefits for just 60 calories per one medium bulb, it's a good thing the average American eats about 18 pounds of onions per year.
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Oranges
One medium orange (154g) provides more than a day's worth of vitamin C. This same serving provides an excellent source of fiber and a good source of folate for just 70 calories. Oranges contain more than 170 phytochemicals - including many powerful flavonoids, which in addition to having antioxidant properties, may also have anti-inflammatory and anti-tumor effects. Indeed, citrus fruits' health benefits may begin the moment you put them in your mouth. Australian researchers at the Commonwealth Scientific and Industrial Research Organization linked high citrus consumption with a lower risk of developing cancers of the mouth, throat and stomach. In addition, regular consumption of oranges during the first two years of life has been associated with a reduced risk of childhood leukemia.
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Organic Foods
For more than a decade, annual sales and production of organic foods have grown by double-digits. Organic products now account for approximately 2.6% of total food sales in the U.S. In order for agricultural products in the U.S. to claim they are "organic" they must adhere to the requirements of the Organic Food Production Act of 1990 and the regulations promulgated by the USDA through the National Organic Program (NOP) under this act. These laws require operations that produce or handle organic products or ingredients to obtain certification through a USDA-accredited certifying agent. In order to comply with these regulations, organic production can not use biotechnology (use of genetically modified organisms - GMOs), biosolids, or irradation. In addition, the USDA has even prohibited the use of these technologies in connection with non-organic ingredients in organically produced products. An organically produced product can only use the claim "100% organic" if it is made with 100% organic ingredients, but a product can use the term "organic" if it is made with more than 95% organic ingredients. In addition, the term "made with organic" can be used if the product is made with 70-95% organic ingredients. With the launch of doleorganic.com, consumers can use the three-digit code on labels for Dole organic bananas to virtually visit the farm where the fruit was grown: view the fields via Google Earth; read e-mails from farm workers; learn about the growing regions and their local communities.
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Papaya
One-half of a papaya (140g) provides nearly 150 percent of vitamin C needs, plus is an excellent source of vitamin A, and a good source of fiber, folate and potassium, all for a mere 55 calories. The unique combination of high vitamin A and C make papaya a Superfood for your skin and immunity. No wonder research comparing 40 different fruits for the Dietary Recommended Intake (DRI) of nine vitamins plus potassium and fiber rated papayas first. Papayas are also a top source of beta-cryptoxanthin, an antioxidant carotenoid that research shows may reduce the risk of lung cancer. Papaya also supplies papain, an enzyme that promotes digestion.
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Parsley
Regarded as little more than a garnish, parsley actually packs a powerful nutrition punch. Just ¼ cup (15g) of parsley provides over 300% of the Daily Value of vitamin K (promotes bone health) and is an excellent source of vitamins A and C. Parsley is also a top source of the antioxidant flavonoid apigenin, which in addition to protecting the prostate, may also help reduce the risk of breast, colon, skin and thyroid cancers. Parsley's abundance of eye-healthy phytonutrients - beta-carotene, lutein, and zeaxanthin - can help safeguard your sight, while chewing on a sprig after a meal can help freshen your breath.
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Peaches
The third most popular fruit grown in the United States (right behind apples and oranges), peaches belong to the rose family and emit a sweet aroma when they are ripe. One medium peach (98g) contains about 40 calories and is a good source of vitamin C. Peach antioxidant include carotenoids and phenolics, which help neutralize free radicals that contribute to the premature aging of skin.
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Pears
Common varieties of pears include Bosc, Anjou, Comice, Asian and Seckel. While a ripe pear practically dissolves in your mouth, this fruit is one of the best sources of cholesterol lowering fiber, containing 4 grams per medium pear (166g). Most is in the peel. Pectin, the connective fiber in pears, helps weight-maintenance by promoting fullness. A medium pear provides a good source of vitamin C and has 100 calories. Pears are also a top source of the antioxidant flavonoid epicatechin, which helps combat free radicals linked to the negative effects of aging. Contrary to conventional wisdom, pears actually increase in antioxidants the longer they sit on the shelves.
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Peas
Peas belong to the legume family and provide one of the highest vegetable sources of protein. One-half cup of cooked peas (80g) provides an excellent source of vitamin K and manganese, plus a good source of fiber, vitamin C, folate, vitamin A, and thiamin for just 67 calories. Peas also supply a significant quantity of the eye-healthy phytochemicals beta-carotene, lutein, and zeaxanthin.
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Persimmons
One medium persimmon (168g) provides a top source of fiber (6 grams), as well as an excellent source of manganese and vitamins A and C for just 118 calories. Persimmons' orange color comes from their antioxidant carotenoids, such as beta-cryptoxanthin, which research shows may reduce the risk of lung cancer. There are two types of persimmons: fuyu and hachiya. The fuyu persimmon looks like a miniature pumpkin and has a crunchy texture. The hachiya has an acorn-shape and must be ripe when eaten. An unripe hachiya will be bitingly bitter due to the tannin in the fruit. You can tell a hachiya is ripe when it becomes very soft and feels like a water balloon.
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Phenolics
Phenolics, or polyphenols, comprise a large category of phytochemicals that include flavonoids (the largest group), phenolic acids, and coumarins. The phenolics family is so large that it is difficult to generalize their health benefits. However, it is safe to say that dietary phenolics are strong antioxidants that protect against free radicals, which can damage cells and are linked to the development of chronic diseases and the aging process. Most brightly colored fruits and vegetables supply phenolics.
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Phytochemicals
Phytochemicals are natural compounds found in fruit, vegetables and other plants. In fact, the term "phyto" derives from the Greek word for "plant." There are well over a thousand known phytochemicals and possibly many more thousands waiting to be discovered. Known phytochemicals have a broad range of protective benefits -- from reducing inflammation, to speeding healing, to preventing infection, to curbing cancer. Phytochemicals are not essential to humans -- i.e. not required by the body to sustain life -- but they are essential to plants, such as fruit and vegetables. Phytochemicals are plants' self-protection mechanism; they help shield young buds and sprouts from predators, pollution and the elements. When we eat fruit and vegetables containing phytochemicals, they pass along to us many of these evolved protective benefits. About 80% of phytochemicals are antioxidants. Lycopene, quercetin and beta-carotene are some of the better-known antioxidant phytochemicals. Phytochemicals also include plant enzymes such as pineapple's bromelain and plant sterols such as ß – sitosterol in avocado. The phytochemical C3G, found in Spanish olives, strawberries, blackberries, blueberries, raspberries, red grapes, blood oranges, purple corn and Açaí berries may increase production of both adiponectin, a protein that enhances fat burning, and leptin, a hormone that suppresses appetite, according to animal trials at Doshisha University.
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Pineapples
Contrary to popular belief, the pineapple did not originate in Hawaii but in South America! The fruit was taken to Europe where it was named by explorers who thought it resembled a pinecone. One serving (2 slices, 112g) of pineapple has only 60 calories and provides an excellent source of vitamin C and manganese. Fresh pineapples are the only known source of bromelain, an enzyme whose anti-inflammatory properties may alleviate symptoms of osteoarthritis, making pineapple a Superfood for your Joints. Research shows bromelain may also help heal injuries, reduce inflammation associated with asthma and inhibit the growth of malignant cells in both lung and breast cancer. A nutrient combo including bromelain cut down plastic surgery recovery time by 17% according to the American Society of Plastic Surgeons.
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Plantains
Plantains or "cooking bananas," as they are often called, resemble bananas but are longer, thicker skinned, and starchier in flavor. Plantains are a versatile fruit that have three unique stages of ripeness, and can be eaten during each stage. First, green plantains have a yellowish interior and taste more like a potato. The fruit is firm and is often used for side dishes. Yellow plantains are the middle stage in which they have some brownish-black spots. Their role is now both vegetable and fruit and they are used in dishes that ask for a slightly sweet taste and firm texture. Black plantains are typically found in sweeter recipes and can be eaten out of hand. Plantains are available year round and you can buy plantains at any stage depending on your use. One half of a medium plantain (90g) has 110 calories and provides an excellent source of vitamins A and C. This same serving provides a good source of potassium and vitamin B6. Plantains are also loaded with alpha and beta-carotene. In addition, British researchers have found that the phytochemical leucocyanidin found in unripe plantains may protect against ulcer formation.
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Plums
Two medium plums (132g) contain 80 calories and provide an excellent source of vitamin C, as well as a good source of vitamin K. Plums are also loaded with antioxidant phytochemicals, such as anthocyanins, which help combat the oxidation - the rust, if you will - of our cells and protect against the negative effects of aging and DNA degradation. French scientists found that chlorogenic acid caused a decrease in anxiety-related behaviors in mice, possibly by combating the kind of oxidative stress that can also induce anxiety and depression in humans. Italian scientists have demonstrated that organically grown plums contain higher concentrations of the antioxidant vitamins A, C and E than conventionally grown versions. In fact, these smooth-skinned beauties earn a plum spot (black plums rank 16th and plums rank 19th) on the USDA's list of top twenty foods highest in total antioxidant capacity, making Plums an Antioxidant Superfood.
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Polyunsaturated fats
Polyunsaturated fats include both omega-6 and omega-3 fatty acids and play a role in brain function as well as normal growth and development. These fats are known as "essential fats" because they are vital to human health but cannot be made in the body. Polyunsaturated fats help the body absorb fat-soluble nutrients such as vitamins A, D, E and K. Top sources include salmon, mackerel, walnuts, and flaxseeds. Don't forget: Though polyunsaturated, they're still fats, and thus calorie-dense, so make sure to eat these foods in moderation.
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Pomegranates
A medium pomegranate (154g) contains 105 calories and over 800 edible seeds! The seeds are a good source of potassium and vitamin C. Research reveals that pomegranate juice is loaded polyphenols, powerful antioxidants that may promote heart health, which makes pomegranate an Antioxidant Superfood. A study from UCLA found that ingested pomegranate extract enhanced protection of regular sunscreen up to 23%. Other research has demonstrated that topical application of pomegranate extract inhibited the development of skin cancer in mice. Pomegranates are also a Superfood for your Prostate; UCLA researchers found that drinking 8oz of pomegranate juice per day significantly reduced the levels of prostate specific antigen in men following surgery or radiation treatment for the cancer.
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Potassium
Potassium is both a mineral and an electrolyte, an ion capable of conducting electricity in body tissues. Potassium plays a key role in the regulation of blood pressure and may reduce the risk of stroke. Potassium also supports normal muscle contraction, nerve impulses, the functioning of the heart and kidneys, and maintenance of the body's proper fluid balance. University of California San Francisco researchers found that potassium may prevent osteoporosis in post-menopausal women. Unfortunately, 99% of American women and 90% of men don't get enough potassium in their diet. Top sources include white beans, potatoes, bananas, plantains, broccoli, and kiwi.
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Potato
The fact that the potato is the most widely consumed vegetable in America wouldn't be so bad if it weren't consumed primarily deep-fried, or served baked or mashed with added fat and sodium. All varieties are extremely nutrient dense but remember they are only "truly" healthy when baked in their skins or lightly steamed/boiled without the addition of unhealthy ingredients. A small Swedish study found that boiled and mashed potatoes were more satiating than French fries when given as breakfasts after overnight fasting. A baked medium potato (173g) has 163 calories, no fat, and provides an excellent source of potassium (helps regulate blood pressure) and vitamin C. This same serving contains a good source of fiber (for lower cholesterol), magnesium, copper, manganese, niacin, vitamin B6 (helps reduce homocysteine, a known marker for heart disease), and folate, making the vegetable a Superfood for your Heart. Potatoes also supply chlorogenic acid, a phytochemical which research shows may block the formation of carcinogenic nitrosamines and reduce the risk of liver and colon cancers. A recent British study discovered compounds in potatoes called kukoamines, which may lower blood pressure levels. When eating a potato, leave the skin on for added fiber and nutrients. Korean scientists found potato peel can contain up to 20 times more chlorogenic acid than the pulp. Furthermore, Indian researchers demonstrated that a potato peel extract can reduce the chemically-induced oxidation of human red blood cell membranes by up to 85%. For information about other potato varieties click here.
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Prunes
Five prunes (dried plums, 42g) have 101 calories and provide good source of fiber. This same serving is an excellent source of vitamin K and supplies a top source of the mineral boron - two nutrients needed for strong bones. In fact, a study from Oklahoma State University found prunes provided protection against post-menopausal bone loss. In addition, a study from USDA researchers found that gram-for-gram, prunes had the highest antioxidant levels compared to 20 other fruits or vegetables (including blueberries, blackberries and raspberries), making them an Antioxidant Superfood.
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Pummelo
Pummelos, also spelled "Pomelos", are the largest citrus fruit, similar to grapefruit, although varying in size, color and flavor. A one-cup portion (190g, approximately 1/3 of a medium pummelo) provides about twice the Daily Value of vitamin C, as well as a good source of potassium, all for 72 calories. In addition, pummelos are loaded with antioxidant flavonoids, such as naringenin and eriodictyol, which research shows, may reduce the risk of heart disease by preventing LDL "bad" cholesterol oxidation and lowering blood lipid levels.
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Pumpkin
Though they usually show up around Halloween and Thanksgiving, pumpkins are a versatile and nutritious fruit that can be enjoyed all year in a variety of dishes. One cup (116g) of raw pumpkin contains over 170% of the Daily Value of vitamin A - a powerful nutrient needed for night vision - plus other eye-healthy phytonutrients such as lutein and zeaxanthin, making pumpkin a powerful Superfood for your Eyes. Thirty calories of Pumpkin also provides a good source of potassium and vitamin C and one of the best sources of beta-cryptoxanthin, a carotenoid linked to lower lung and prostate cancer risk, as well as improved joint health. In fact, a recent British study found that people with the highest intake of beta-cryptoxanthin had half the risk of developing polyarthritis (inflammation that affects at least two or more joint groups) compared to those with lower consumption levels.
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Quercetin
Quercetin is a phytonutrient found in onions, apples, red grapes, blueberries, cranberries and bilberries. Research from Cornell University suggests that quercetin may protect brain cells against the kind of oxidative stress associated with Alzheimer's and other neurodegenerative disorders. Studies have also shown quercetin has anti-inflammatory properties and may reduce the risk of heart disease as well as lung and prostate cancers. One Finnish study found that men who ate the most foods high in quercetin had 60% less lung cancer, 25% less asthma, and 20% fewer diabetes and heart disease deaths. The latest UNC research shows quercetin can protect the immune system during times of extreme physical stress (like post-marathon).
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Quince
Quince is a fruit native to western Asia and dates back over 4,000 years. It is high in vitamin C and contains about 50 calories per fruit (92g). Though looks like a pear, quince is bitter and is usually cooked before eating. This will yield a pleasant aroma and delightfully mellow flavor, similar to an apple or pear. Quinces are excellent for canning and turning into jams and jellies.
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Radishes
Radishes are members of the mustard family, resembling beets and turnips but with a unique peppery flavor. The shape and skin color of radishes vary, but the most commonly available is the round, red-skinned variety, though the flesh of all varieties is usually white. Radishes are a popular choice for home gardens as they are fairly easy to grow. Seven radishes (85g) have only 15 calories and provide an excellent source of vitamin C. They also have significant quantities of glucosinolates, which stimulates the body's own natural detoxification systems. This may help explain why researchers from India found that radish consumption may reduce the risk of gallbladder cancer by 60%.
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Raisins
Raisins are grapes that have been dehydrated via the sun or mechanical drying processes. One-quarter cup (40g) of raisins have 120 calories. Research shows raisins might help fight cavities and gum disease - not cause them. The phytochemicals in raisins suppressed the growth of oral bacteria associated with cavities and gum disease, in a University of Illinois study. One of those phytochemicals - oleanolic acid - also has anti-adhesive effects, essentially making it harder for cavity-causing bacteria to latch on to surfaces, where they release acids that can lead to tooth decay. Also, snacking on raisins pre-workout delivers the same energy boost as sports gels, plus vitamins, minerals, and antioxidants needed to support exercise performance and minimize recovery time.
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Raspberries
A Superfood for your heart, one-cup of raspberries (123g) provides a top source of fiber, as well as an excellent source of vitamin C and manganese for just 64 calories. This same serving supplies a good source of vitamin K and an abundance of antioxidant phytochemicals, such as ellagic acid, which research shows may help combat the oxidation - the rust, if you will - of our cells. In fact, a study from the USDA ranked raspberries 10th in total antioxidant capacity out of over 100 common foods, making them an antioxidant Superfood. This might help explain why UCLA researchers found that raspberry extract helped inhibit the growth of several kinds of cancers, including oral, breast, colon and prostate.
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Red Cabbage
One cup of red cabbage (89g) provides an excellent source of vitamin C and vitamin K and a good source of vitamin A and manganese, just for 28 calories. Red cabbage is also known to contain sulforaphane, a glucosinolate that research shows may stimulate the body's natural detoxification systems. The high content of anthocyanins makes red cabbage one of the highest-ranking antioxidant superstars. This may explain why researchers at King's College, London reported that red cabbage has more antioxidants than its green cousin.
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Resveratol
Resveratrol is a phytochemical found in red/purple grapes, blueberries, cranberries and peanuts. Resveratrol has strong antioxidant and anti-inflammatory effects associated with red wine’s heart health benefits. Researchers from Ohio State University found that resveratrol may have another mechanism to protect the heart, by limiting the effects of a condition called cardiac fibrosis in which the heart loses its ability to efficiently pump blood. In vitro and animal epidemiological research, in vitro and animal studies, also suggest that a high resveratrol intake may be associated with a reduced risk of cancer.
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Rhubarb
Rhubarb is a stem "fruit" resembling magenta celery stalks. Because rhubarb is too tart to eat raw, it is usually baked or stewed, making it a favorite filling for pies. One-cup (122g) of raw diced rhubarb is an excellent source of vitamin K. This same serving is a good source of potassium, manganese, and vitamin C, for only 26 calories. While rhubarb is a source of calcium, its calcium is mostly unavailable because of oxalates. However, rhubarb's combination of nutrients still make it a powerful bone protector. Vitamin K has been linked to a reduced risk of bone fractures, potassium may boost bone mineral density and reduce calcium excretion, vitamin C has been linked with greater forearm bone mineral content in post-menopausal women and helps promote collagen formation (collagen is needed to build strong bones), while manganese is a cofactor for enzymes involved in the formation of healthy cartilage and bone.
Selenium
Selenium is a trace element that helps activate the body’s own antioxidant enzymes. The average American gets nearly twice the daily requirement of selenium. Intakes marginally above the upper limit (400mcg/day) can cause “selenosis,” characterized by hair and nail brittleness and loss. Selenium is also needed for the proper functioning of the thyroid gland and may play a role in fertility, especially in men. Research also suggests that selenium may reduce the risk of lung, liver and prostate cancers, and osteoperosis. Inadequate selenium has also been associated with impaired immune function. Top sources of selenium include Brazil nuts, fish, whole grains, wheat germ, and sunflower seeds. The amount of selenium in vegetables is dependent on the selenium content of the soil.
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Soy
Studies have shown that adding soy to a diet low in saturated fat and cholesterol may help reduce your risk of heart disease. According to The American Heart Association, 25 grams of soy protein per day is needed to show significant cholesterol-lowering effects. One-half cup (128g) of raw soybeans has 188 calories and provides an excellent source of protein, fiber, calcium, iron, magnesium, potassium, manganese, vitamin C, thiamin, and folate, as well as a good source of riboflavin, and niacin. In addition, studies show soy isoflavones such as genistein may help prevent and treat prostate cancer and may reduce breast cancer risk. Soy is versatile as it comes in many different liquid and solid forms, including such foods as soymilk, soy yogurt, soy cheese, tofu and tempeh, which serve as popular meat substitutes in vegetarian diets.
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Spinach
Spinach may be one of the healthiest foods on earth, qualifying for six Superfood categories: Heart, Eyes, Brain, Skin, Bones, and Immunity.
One and a half cups raw (85g) provides a top source of folate, potassium, and magnesium, as well as an excellent source of manganese, and vitamins A, C, and K. This same serving also provides a good source of iron and has just 20 calories. In addition, spinach is a top source of the eye-healthy carotenoids lutein and zeaxanthin, which have shown to lower risk of cataract development. A Dole Nutrition Institute study found spinach juice to be significantly more nutritious than wheat grass juice. While spinach is very high in calcium, it is also high in oxalates- minerals that interfere with calcium’s bioavailability (i.e., the body's ability to use calcium). However, there's evidence that cooking fruits and vegetables can significantly reduce a food's oxalate content. In addition, Popeye's favorite may help maintain mental sharpness and reduce the risk of cancers of the liver, ovaries, colon and prostate.
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Squash (see also Zucchini)
Squash comes in winter (hard skin) and summer (soft skin) varieties.
Acorn Squash: Acorn is a Superfood for your Heart, providing 26% of potassium (for lower blood pressure), 36% of fiber (for lower cholesterol), 20% of vitamin B6 (to help regulate homocysteine) and 20% of magnesium (to support proper dilation of blood vessels). Excellent food for athletes, acorn squash provides 20% of daily thiamin, low levels of which may impair sports performance. Try Stuffed Acorn Squash with Apples and Cranberries.
Butternut Squash: A Superfood for your skin and eyes, Butternut squash provides 460% of daily vitamin A as beta-carotene and 50% of daily vitamin C per serving as well as a top source of anti-aging vitamin E. This nutrient trio supports healthy skin by stimulating collagen turnover and defending epithelial cells against free-radical damage from ultraviolet radiation that can lead to wrinkles and age spots. Butternut gets sweeter and more flavorful with age.
Pumpkin: Pumpkin is a top squash source of beta-cryptoxanthin and alpha-carotene, high levels of which were linked to a 63% lower risk of lung cancer in one Harvard study. A recent British study found that people with the highest intake of beta-cryptoxanthin had half the risk of developing polyarthritis. Try Pumpkin Lasagna and Pumpkin Pineapple Mousse Pie. Don't skip the seeds. An ounce of dried pumpkin seeds provide a quarter of your daily iron needs, 40% of magnesium and 45% of manganese needs.
Spaghetti Squash: Resembling a bright-yellow watermelon with stringy flesh and a mild flavor, spaghetti squash lends itself well to a variety of seasonings. A cooked cup of spaghetti squash has only 40 calories, so savvy weight watchers swap or supplement pasta noodles with spaghetti squash. Deeper color indicates more beta-carotene.
Summer squash: One cup (113g) of raw summer squash (zucchini) is low in calories (just 18) and provides an excellent source of vitamin C, as well as a good source of vitamin B6. In addition, this summer squash is also high in the carotenoid antioxidants, lutein and zeaxanthin, both of which promote eye health.
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Strawberries
Strawberries qualify for three Superfoods categories: Brain, Heart, and Antioxidant. Eight medium strawberries (147g) provide more than 150 percent of the Daily Value of vitamin C, and are excellent source of manganese, as well as a good source of fiber, all for 45 calories. In addition, strawberries are loaded with brain healthy antioxidants, such as anthocyanins and quercetin, making them a Superfood for your brain. UCLA researchers found that strawberry extract suppressed proliferation of colon, prostate, and oral cancer cells. Tufts researchers found that strawberry-supplemented diets slowed and even reversed brain decline in animal studies. Another strawberry compound -- C3G -- could help with weight management by regulating appetite and increasing fat-burning.
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Sweet Potatoes
This nutrient-rich tuber is often classified as a yam, but they are actually two different vegetables. Sweet potatoes are more commonly found in supermarkets while true yams are imported only on a limited basis. A medium baked sweet potato (114g) contains over 400 percent of the daily value of vitamin A and more eye-healthy beta-carotene than any other fruit or vegetable, making sweet potatoes a Superfood for your eyes. It also provides an excellent source of manganese and vitamin C, as well as a good source of potassium, fiber, pantothenic acid, and vitamin B6 for just 103 calories. For information about other potato varieties click here.
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Tangerines
A medium tangerine (109g) contains 50 calories and provides an excellent source of vitamin C, as well as a good source of fiber. Among citrus fruits the tangerine is highest in pectin a fiber that makes you feel fuller. In fact, University of Buffalo researchers found that pectin consumption reduced caloric intake among the obese. Studies show pectin also benefits your heart by helping lower blood cholesterol levels. Tangerines also contain more than 170 phytochemicals - including many powerful flavonoids and carotenoids, which in addition to having antioxidant properties, may also have anti-inflammatory and anti-tumor effects. For example, tangerines are a top source of beta-cryptoxanthin, which is linked to lower lung and prostate cancer risk. This carotenoid may also improve joint health. In fact, a recent British study found that people in the top one-third of beta-cryptoxanthin intake were almost half as likely to develop polyarthritis (inflammation that affects at least two or more joint groups) as those in the lowest third.
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Tea
Tea is virtually calorie-free, contains less caffeine than coffee and provides a top source of antioxidant polyphenols. Research suggests tea may help lower blood pressure, reduce the risk of diabetes, promote liver health, and support the immune system. Green tea in particular may boost your metabolism and reduce the risk of Alzheimer's and an array of cancers - including lung, prostate and breast cancer. Also, drinking tea lowers blood pressure -- reducing hypertension risk by as much as 50%. Researchers at the University of Aberdeen found that a brewing time of 7 minutes yielded the maximum antioxidant activity.
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Tomatoes
One medium tomato (148g) provides an excellent source of vitamin A and vitamin C, as well as a good source of potassium and vitamin K, for only 35 calories. A top source of lycopene, tomatoes are a Superfood for your Heart. Lycopene is a carotenoid that protects against heart disease and may also lower the risk of a range of different cancers, including prostate, ovarian, cervical, oral, pharyngeal, esophageal, stomach, colorectal, lung and pancreatic cancers. Eating lycopene-rich tomatoes resulted in 33% more protection against sunburn, according to A University of Manchester study. Bonus: Cooking tomatoes will help you maximize these health benefits because heat releases lycopene from the cell walls, making it more available to the body.
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Turnip
The turnip is a fleshy root vegetable related to broccoli, Brussels sprouts and cabbage. Depending on age and variety, turnips can be round or shaped like a top, range in diameter from two inches to over a foot, and weigh up to fifty pounds. The most common type of turnip in Europe and North America is mostly white-skinned except for the portion which protrude above the ground and is purple, red or green wherever sunlight has fallen. The interior flesh is entirely white and has a slightly sweet, peppery flavor and a crisp texture. One medium turnip (122g) has only 34 calories and is an excellent source of vitamin C. In addition, turnips have significant quantities of cancer fighting glucosinolates, which stimulate detoxification.
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Ugli® Fruit
At first glance, you'd think the awkward-looking Ugli® fruit is the ugly duckling of the citrus family, but peel off the thick, shriveled skin and you'll find a delightfully tart, yet sweet-flavored fruit, mingling flavors of grapefruit, tangerine and orange. The fruit originated in Jamaica, although it is unknown whether it is a crossbreed between grapefruit and tangerine, or grapefruit and orange. Like other citrus fruits, the Ugli® fruit is high in vitamin C and a good source of fiber. In addition, Ugli® fruit supplies antioxidant flavonoids, such as hesperetin and naringenin, which research shows, may reduce the risk of heart disease.
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Vegetarianism
Most people associate vegetarianism with abstention from meat, but there are actually many variations:
- Pesco-Vegetarian: Eats plant-based foods, dairy and eggs plus fish, but not other types of meat.
- Lacto-Ovo Vegetarian: Eats plant-based foods, dairy and eggs, but not meat.
- Lacto-Vegetarian: Eats plant-based foods and dairy products like cheese and milk, but not eggs or meat.
- Vegan: Eats only plant-based foods, not dairy products, eggs, or meat.
Vegetarian diets are generally low in saturated fat and cholesterol. Not surprisingly, research shows vegetarian women weigh less than their carnivorous peers. Blood pressure also seems to be lower in those who chose non-meat protein sources. British researchers found that children with higher IQs were more likely to grow up to be vegetarians. However, vegetarian diets do run the risk of deficiency in the following nutrients, so make sure to get plenty of the plant sources listed.
- Protein: Soy (tofu, tempeh), whole grains, legumes, and nuts.
- Iron: Spinach, broccoli, dried beans, dried fruit, whole grains, fortified cereals, and brewer's yeast.
- Calcium: Arugula, broccoli, kale, soy and legumes.
- B vitamins: Mushrooms, legumes, oats, beans, and green leafy vegetables. However, vitamin B12 is only found in animal or fortified products so it is recommended that all vegetarians monitor their intake of this nutrient. - Zinc: Beans, oats, green peas, fortified cereals, and sunflower seeds.
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Vitamins
The 14 essential vitamins can be classified into two groups: fat-soluble and water-soluble. The fat-soluble vitamins include A, D, E and K, and have many functions, including promoting healthy eyes and bones. The water-soluble vitamins include all the B vitamins, choline and vitamin C. Most of these are involved in essential enzyme systems and energy metabolism. The word “vitamin” was invented by researchers studying Beriberi, a disease caused by severe deficiency of vitamin B1 (Thiamin). The researchers described a compound believed to act as a cure, as a “vital amine” after its chemical characteristics. Make sure you get vitamins from whole foods as taking vitamin supplement pills may pose health risks ranging from toxicity to nutrient displacement.
The Journal of Clinical Investigation found vitamin E pills actually increased LDL (bad) cholesterol in animal studies. A National Institute of Health "state-of-the-science" panel found insufficient evidence on the benefits and safety of multivitamins/minerals to recommend their regular consumption.
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Watermelon
Watermelon is a Superfood for your Heart, with one serving (one medium wedge or 1¾ cups) providing an excellent source of vitamins A and C, as well as a top source of lycopene for just 80 calories. Lycopene is a colorful carotenoid that may reduce the risk of heart disease and a range of cancers, including prostate, ovarian, cervical, oral, pharyngeal, esophageal, stomach, colorectal, lung and pancreatic. Eating lycopene-rich tomatoes resulted in a 33% more protection against sunburn, according to a University of Manchester study. Bonus: Studies show lycopene may also enhance male fertility, while another watermelon compound, the amino acid citrulline, found mostly in the rind, may function as a natural alternative to Viagra.
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Yams
Yams are a Superfood for your Heart because one cup is an excellent source of potassium, fiber, vitamin C, and manganese, as well as a good source of vitamin B6 and copper. Several studies have shown fiber promotes heart health by reducing levels of LDL “bad” cholesterol. In fact, Harvard and University of North Carolina researchers found that each 10 grams of fiber eaten per day (yams provide 3 grams), may reduce the risk of coronary heart disease death by 30 percent. Research also shows that potassium may lower blood pressure levels, and vitamin C may prevent the oxidation of LDL or “bad” cholesterol. While orange sweet potatoes are often sold in your grocery store as a yam, true yams are lighter in color and rarely sold in the U.S., since, among other reasons, they can grow up to 7 feet long and weigh up to 150 pounds. For information about other tuber varieties click here.
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Zeaxanthin
Zeaxanthin is one of two yellow carotenoids (the other is lutein) found in the eye that are believed to filter out harmful blue light and protect against age-related macular degeneration, the leading cause of blindness in people over 65. According to USDA researchers, zeaxanthin intake may also reduce the risk of certain types of cancer, especially of the lung and breast. Top sources include green leafy vegetables, orange peppers, and corn.
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Zinc
Zinc plays a vital role in maintaining and repairing skin. This mineral is vital for normal growth, reproduction, taste and smell, as well as supporting immune function and promoting prostate and eye health. Unfortunately, one-third of Americans over 70 years old are zinc deficient. Top sources include oysters, crab, turkey, beans, oats, green peas, and sunflower seeds. Always favor food sources over supplements. The National Cancer Institute found that men who took more than 100 mg of zinc supplements daily had double the risk of advanced prostate cancer.
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Zucchini
Zucchini is a popular summer squash that can be eaten raw or cooked. One cup (113g) of raw zucchini has just 18 calories and provides an excellent source of vitamin C, a good source of vitamin B6, and a significant quantity of the antioxidant carotenoids lutein and zeaxanthin. A Harvard study of over 77,000 nurses reported that women over age 45 who got the most lutein and zeaxanthin through their diets had 22% fewer cataract surgeries.
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