Bite into any fresh fruit or vegetable, and you get a dose of healing nutrients. More and more research shows that many foods including nuts, herbs and yogurt are filled with disease-fighting compounds. More than 200 studies have shown that fruits, vegetables, beans and nuts protect against heart disease, cancer, diabetes and much more. In other words, it takes a variety of foods, not supplements, to get disease-fighting benefits. Listed below are 20 foods that provide maximum health benefits and should be at the top of your shopping list.
Almonds → Contain monounsaturated fat and phytochemicals called plant sterols may help reduce LDL cholesterol levels. Consume three tablespoons or 24 almonds for one serving at least two to three times per week.
Basil → Contains compounds called terpenoids to help detoxify cancer causing substances. Try using ½ teaspoon dried basil when cooking as part of your seasonings.
Blueberries → Contain antioxidants called anthocyanins that could protect brain cells from age-related damage and may improve age-related memory deficiencies. Try consuming ¾ cup of blueberries for one fruit serving.
Brazil Nuts → Just one brazil nut delivers twice the daily value of the cancer-fighting mineral selenium. Only six to eight Brazil nuts equal one serving, and you can enjoy these as a snack.
Broccoli → Broccoli is loaded with vitamin C, carotenoids and folic acid. Other foods with the same benefit as broccoli are: Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens and Swiss chard.
Brussels Sprouts → Contain compounds that detoxify caranogens and boost levels of cancer-fighting enzymes. Count ½ cup cooked Brussels sprouts as a serving of vegetables.
Cabbage → Contains indoles that may reduce breast and skin cancer tumors and lower bladder cancer risk. To get a serving either consume one cup raw or ½ cup cooked cabbage as a serving of vegetables.
Canola Oil → Contains heart healthy omega 3 fatty acids and high amounts of monounsaturated fats which help lower LDL (bad) cholesterol levels and reduce risk for heart disease. Change your cooking oil from corn or vegetable to canola.
Cantaloupe → Cantaloupe and all melons are always a low-calorie option. Did you know that 1 cup of diced cantaloupe gives you almost as much vitamin A as most people need in one day.
Cinnamon → Contains a variety of compounds that may help regulate blood-sugar levels. Try adding cinnamon to your teas or baked goods.
Flaxseed → Contain antioxidants and omega 3 fatty acids may lower cholesterol which protects against heart disease and can reduce breast cancer risk. Flaxseed comes ground and can be sprinkled or mixed into foods.
Low-fat Milk and Milk Products → We all know that milk and dairy products are excellent sources of calcium. However, they are also good sources of vitamins A and D, riboflavin, vitamins B6 and B12, potassium, magnesium and phosphorus. Research indicates that yogurt offers health benefits to the immune system and intestinal tract.
Oranges and Orange Juice → Contain powerful antioxidants that may cut the risk of breast and colon cancers, stroke and heart disease. Consume ½ cup of orange juice to get your serving of fruit and protection against heart disease.
Peanuts/Peanut Butter → Both contain a group of heart healthy nutrients, including vitamin E and folic acid. Vitamin E and folic acid are beneficial in protecting your heart and controlling blood pressure. What’s a serving? Either 28 shelled peanuts or 2 tablespoons peanut butter equal one serving.
Purple Grapes/Grape Juice → Contain antioxidants called catechins that may help prevent LDL cholesterol from damaging arteries, reducing the risk of heart disease; 15 grapes or ½ cup of juice equals one serving.
Rosemary → Contains carnosol, rosmarinic acid and other compounds that stimulate enzymes that help fight cancer. Use dried or fresh rosemary in your favorite recipes.
Rye or Whole Grain Crackers → Rye is stocked with lignans which may decrease the risk of breast and ovarian cancer. Try incorporating rye or whole grain crackers as a snack into your diet.
Sardines → The omega 3 fatty acids in sardines may protect the heart by helping lower triglycerides which is a blood fat. To get one serving of fish, 3 ounces of sardines will do.
Soymilk → Fairly new on the market, soymilk is healthier and better tolerated by some individuals. One cup of soymilk has 24 grams of isoflavones – powerful antioxidants that may reduce the risk of heart disease, osteoporosis and breast cancer. One cup of soymilk equals one milk serving.
Spinach → Regular servings of this antioxidant vegetable may lower the risk of macular degeneration and cataracts. To get one serving consume one cup raw or ½ cup cooked.
Tomatoes and Tomato Juice → Contain an antioxidant called lycopene that helps reduce the risk of various cancers and heart disease. To count as one vegetable serving you need six ounces or ¾ cup of juice. Look for low-sodium versions, since processed tomato juice tends to be high in sodium. Cooked tomatoes are better sources of lycopene than raw ones. If you like raw tomatoes, opt for the grape or cherry varieties, since there are more antioxidants in them.
Watercress → This peppery green vegetable is full of cancer-fighting compounds. To count as one serving you need one cup of raw watercress.
Yogurt → Good bacteria in yogurt help boost immunity and may help prevent vaginal yeast infections. To get one serving of yogurt, you need to consume one cup of yogurt.
Other Foods that are high in antioxidants and considered super foods:
Sources: Jibrin, J. “The New Super Foods.” Woman’s Day.
Compiled and Made Available By: Mandy G. Armentor, MS, RD, LDN
Assoc. Extension Agent (FCS-Nutrition)