Several weeks ago in the Wednesday Label Review series, we discussed 6 types of Super Foods. Today, I thought we could delve a little deeper into fruit and vegetable Super Foods.
Super Foods have super powerful nutritional benefits that many times can be more beneficial than medicine and can keep us from developing certain diseases. What we choose to eat in our daily diet can really impact how we feel and what types of disease we will develop later in life. You don’t need specific foods for specific ailments. A healthy diet incorporating a variety of the following Super Foods will help you maintain your weight, fight disease, and live longer. The American Cancer Society has discovered in research that eating 9 servings of fruits and vegetables per day can cut your cancer risk in half. The foods below have been identified for their super nutritional benefits.
1. Broccoli
It's still true: few foods measure up to broccoli for cancer-fighting potential. Broccoli is rich in antioxidants that are linked with a reduced risk of a number of cancers, especially lung, stomach, colon and rectal cancers. These antioxidants also have anti-inflammatory properties, and we know that an important factor in reducing the risk of disease is to decrease inflammation.
2. Pumpkin
Pumpkin is often thought of as a dessert, however pumpkin is one of the best sources of carotenoids, which are antioxidants that reduce the risk of cancer. Like sweet potatoes, carrots, butternut squash and other orange-red vegetables, pumpkin is rich in disease-preventive beta-carotene. Carotenoids are also inversely related to cataract formation and they boost immunity.
3. Blueberries
As most people know, blueberries are rich in amhocyanidins (antioxidants), compounds that help protect the heart, and may inhibit the growth of cancer cells. Studies suggest the blueberry anthocyanidins protect against neurodegenerative diseases like Alzheimer's and Parkinson's, and can slow and even reverse age-related memory loss and decline in cognitive function.
4. Apples
Surprise – apples make the list too. Eating an apple a day is particularly good for your lungs, especially if you smoke. In a study presented before the American Thoracic Society, British researchers said that apples were more effective than other fruits and vegetables in reducing the risk of developing serious disease, including lung cancer. In another study, Dutch scientists found that smokers who ate an apple a day were half as likely to develop chronic obstructive pulmonary disease (COPD), an umbrella term for emphysema and chronic bronchitis. An apple contains three grams of fiber—including a type called pectin that helps lower cholesterol levels and moderate blood sugar.
5. Spinach
Spinach is known to boost your vision and protect against cancer. Spinach is a great dietary source of an antioxidant called lutein. Lutein helps protect against heart disease and some cancers, and has been shown to reduce the risk of cataracts and macular degeneration. Spinach is also rich in beta-carotene, which may protect against cancer. Other lutein-rich foods include kale, collard greens, and chard.
6. Tomatoes
Tomatoes are loaded with lycopene, an antioxidant that reduces the risk of prostate, breast, lung and other cancers, and has heart-protective effects. Research shows that the absorption of lycopene is greatest when tomatoes are cooked with olive oil. In one study, a combination of tomato and broccoli was more effective at slowing tumor growth than tomatoes or broccoli alone.
In general, these fruits and vegetables are readily available, inexpensive and have other benefits, such as high fiber content. And they've been used for years, with no drawbacks, side effects or toxicity.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.