Eating super foods is the best defense
By Marilyn Wiley
Super foods seem to dominate the nutrition news, but lists vary widely, which can make a consumer wonder what's true.
Most foods are considered "super" due to the amount of vitamins, minerals, and phytochemicals they contain.
A healthy diet, one with lots of fruits and vegetables that are vitamin and mineral rich, and also contain phytochemicals, can help protect against cancer. Phytochemicals are chemical substances found in plants; more than 10,000 are in tomatoes. These phytochemicals protect plants from insects, germs, and oxidation from the normal exposure to sunlight and oxygen. Some of these phytochemicals are the coloring component of plants such as orange beta carotene and purple anthocyanin.
Often these phytochemicals act as antioxidants protecting the cells. Recent scientific studies have found that individual vitamins, minerals, and phytochemicals do not protect against the development of cancer or provide health benefits. Actually, it is the complete vegetable or fruit, containing thousands of these substances that provides these benefits. Other foods, as well as fruit and vegetables, provide protective value to our bodies and are included in the lists of super foods.
One food that regularly makes the list of super foods is wild salmon, because it contains protein, Vitamin D, and Omega 3 fatty acids, which helps reduce the risk of sudden death heart attacks. Wild salmon contains more Omega 3 fatty acids and has fewer PCB contaminants than farmed salmon. Canned salmon is made from wild salmon and thus is also an important source of Omega 3 fatty acids. The recommendation is two to four 3-ounce servings per week.
Citrus fruit including oranges, limes, lemons, and grapefruit are excellent sources of Vitamin C, fiber, phytochemicals, and folate. These nutrients support heart health and can help prevent cancer and cataracts. At least one serving per day is needed.
Broccoli is one of the most important vegetables you can eat, since it contains phytochemicals, Vitamin C, Beta carotene, and fiber. It has cancer fighting benefits and can boost the immune system as well promote heart health. One-half to one cup of broccoli or similar cruciferous* vegetables, such as Brussels sprouts, cabbage, kale, and cauliflower should be consumed daily.
Another dark green vegetable, spinach, has multiple phytochemicals, lutein, Vitamin C, beta carotene, and folate. Lutein helps protect against macular degeneration and promotes eye health. Spinach, too, helps support heart health and prevents cancer and diabetes. Other dark green vegetables such as kale, mustard, and turnip greens provide similar nutrients. It is important to eat these vegetables daily.
Dried beans and peas are excellent low-fat sources of protein and contribute iron and fiber to the diet, lower cholesterol, keep blood sugar under control, and can lower the risk of heart disease as much as 20%. Four servings of one-half cup per week are recommended.
Oatmeal is an excellent source of fiber, which helps to lower cholesterol. Oats also contain phytochemicals, vegetable protein, and B vitamins and have been found to reduce the risk of diabetes and keep blood sugar level stable. Oatmeal is a whole grain that can count as one of the 5 to 7 servings of whole grains needed each day.
Blueberries are an excellent low-calorie source of antioxidants as well as phytochemicals and fiber. They help reduce the risk of heart disease and cancer. Other similar fruits such as purple grapes, cranberries, and raspberries serve the same function. The recommended amount of fruit per day is one to two cups.
Tomatoes contain fiber, Vitamin C, and lycopene, a powerful antioxidant. Lycopene is an antioxidant that is more available to the body when cooked; tomato sauce is also an excellent source. These nutrients decrease the risk of heart disease and cancer and the caretoneoids help keep eyes healthy. One serving of a half cup per day is recommended.
Yogurt is an important source of calcium and protein, and contains probiotics, substances that promote the growth of healthy bacteria in the intestines.
Yogurt promotes healthy bones and helps lower blood pressure and should be part of the recommended three servings of dairy products daily.
Remember these super foods and add them to your diet, or replace some of the less nutrient-rich vegetables, fruit, fi sh and grains with these foods.
* Editor's Note: Those taking Coumadin should consult their physician about foods containing Vitamin K such as cruciferous vegetables and greens.
