Fruits, vegetables and fish can take on tough diseases and keep
you healthy. Besides that, they taste good
Super-human comic book character Superman may be getting set to hit the big screen again in 2006, but to see real super-action, try a trip to the local grocery store instead. That’s because a host of foods, all of which are readily available in your local supermarket, have their own secret strengths. From the ability to fight heart disease or cancer to the super-skill of making your skin look younger, they do everything but slice and dice themselves.
Foods like blueberries, salmon, spinach and oatmeal offer a roster of nutrients that go well beyond simple categories like protein or carbohydrate, introducing fibers, fatty acids and anti-oxidants to the body. A diet rich in super foods is one rich in phytonutrients – non-vitamin, non-mineral, usually unpronounceable components found in ultra-healthy foods that are supercharged for maximum bodily benefit. The most common and important phytonutrients fall into three categories: polyphenols, carotenoids and phytoestrogens.
Polyphenols, which are found in tea, nuts and berries, have properties that help to quell inflammation and allergies, and are also strong antioxidants, meaning they have the ability to neutralize free radicals, atoms that can damage cells and cause aging. Carotenoids, which give tomatoes, carrots, apricots and sweet potatoes their red and yellow pigments, are high in beta-cartene, lutein and lycopene – nutrients closely tied to the prevention of cancer. Finally, phytoestrogens, naturally occurring plant estrogens that can help keep hormone levels stable and soothe the path through menopause, can be found in soy foods, whole wheat and seeds.
A diet rich in super foods could help Americans to avoid major killers like diabetes, heart disease, stroke and cancer, according to the USDA Diet and Human Performance Laboratory and, based on recent studies, we need them. According to Dr. Steven Pratt, author of “SuperFoods RX: Fourteen Foods That Will Change Your Life,” more than 125 million Americans are living with at least one chronic condition, ranging from diabetes or glaucoma to cancer, and the Centers for Disease Control estimates that, if corrective action is not taken, one in three people born in the year 2000 will develop diabetes in his or her lifetime.
“By the year 2020, a projected one-quarter of the American population will be living with multiple chronic conditions and estimated costs for managing these conditions will reach $1.07 trillion,” wrote Pratt, who also pointed to a variety of studies linking diet and nutrition with major medical issues. “The foods you eat every day, from the fast food you mindlessly consume to the best meals you savor in a top restaurant, are doing much more than making you fat or thin.”
The super food category has five main players – think the Justice League for your body – but there are plenty of supporting roles. Still, the biggest heavyweight of the bunch is one of the group’s smallest members.
Blueberries
“Blueberries are like the powerhouse of super foods,” said Registered Dietitian Theresa Kuepfer, the critical dietitian for Saint Louise Regional Hospital.
The little blue berries can help reduce the buildup of bad LDL cholesterol in artery walls, according to recent studies, and they’re also the highest in anti-oxidants of 40 fresh fruits and vegetables tested by the USDA Human Nutrition Center.
“What those anti-oxidants do in the body is they neutralize the byproducts of metabolism called free radicals,” said Kuepfer. “These free radicals, when they’re running around your bloodstream, can lead to cancer and other diseases.”
Kuepfer recommends you consume one cup of fresh, frozen or dried blueberries per day, but don’t worry if you’re not so fond of the little buggers. Blackberries, black raspberries, black currants and red grapes all contain the anti-oxidant amthocyanin that blueberries are packed with.
Salmon
Omega-3 fatty acids may sound bad, but they’re actually quite good for you, according to doctors. Salmon is chock full of this beneficial item, believed to reduce the risk of developing heart disease by lowering the level of the blood fats called triglicerides, which are also linked to the development of diabetes, said Kuefer.
Salmon, mackerel, herring and sardines are all high in Omega-3, which can also help to prevent blood clots since it prevents platelets in the blood stream from sticking together. The American Heart Association recommends you eat 6 to 12 ounces of these oily fish twice a week.
Soy protein
A good alternative to red meat – unless you happen to be a true carnivore – soy protein is a low-fat, high-fiber option that is also rich in Omega-3, said Kuefer. A 2003 study also found that consumption of soy protein did a better job of lowering cholesterol levels in test patients than medication.
Soy comes in many forms, from beans that can be toasted or steamed and salted to nuts, milk, tofu and flour made from the beans. Look for soy protein in energy bars and fortified cereals, too.
Oatmeal
The American Dietetic Association recommends a daily fiber intake of 28 to 38 grams per day, and one of the best ways to reach that number is with a half-cup daily serving of oatmeal. It contains five grams psyllium, a heart-healthy fiber linked to lowered cholesterol, and it’s filling to boot.
If you don’t like oatmeal, look for a hearty multigrain breakfast cereal or bread product that contains whole wheat, barley, rye or millet, and consider purchasing brown or wild rice.
“It’s important that you use the whole grain,” said Kuefer. “You need all three layers of the bran to be of benefit.”
Spinach
Popeye may not have been pretty, but he certainly would have had a healthy heart. The cartoon icon’s obsession with leafy, dark green spinach may have been a dietary message for kids, but it resonates with adults, too. Spinach is high in anti-oxidants, Omega-3 fatty acids and folate – the same element that pregnant women consume under its supplement name, folic acid.
“Folate is good for pregnant women, but it also helps reduce the blood levels of an amino acid called homocysteine, which is an emerging risk factor for developing cardiovascular disease,” said Kuefer.
Substitutes for spinach include kale, Swiss chard, broccoli and collard greens.
And if you just can’t get enough in the way of preventative care, Pratt also recommended regular consumption of some these foods:
Yogurt
Walnuts
Turkey (skinless breast)
Tomatoes
Tea
Pumpkin
Oranges
Beans
Broccoli
