Skip the aspirin and instead have a giant helping of spicy curry? Forget your blood pressure meds and sip another cup of green tea? Give up cholesterol-lowering statins and try a handful of almonds or walnuts?
Could good health and reduced risk of disease really be as easy as eating some super nutritious foods? Although few nutritionists would ever guarantee that super foods will make you super healthy, most agree that edible superstars will give your body many of the nutrients it requires to operate at peak performance. More and more, what we see is that what we eat and do not eat is becoming the central front in (determining) whether we (are in) a state of optimum health, says Dr.
David Leopold, family practitioner and integrative medicine specialist at the Scripps Center of Integrative Medicine in San Diego. When we look at why people do well throughout life, it continually comes down to two things: Regular exercise and eating a nutritious diet. So, which foods offer the healthiest bang for your buck?
It all depends on whom you talk to, the latest research and the hottest hype. To find a list of super nutritious foods you can really sink your teeth into, we asked six nutrition experts and one chef of healthy cuisine for their favorite nutritious super foods. Those that were recommended by the majority comprise our superstar list.
Other nutrient-rich foods advocated by some of our experts are offered as healthy runners-up and should also be part of your regular eating plan. But, no matter how nutritious, these foods must be part of an overall healthy diet. Super foods are meant to replace other (less healthy) things in the diet, Leopold says.
They're not to be eaten on top of a Big Mac. Superstar qualities: Contains beneficial polyphenols, antioxidant compounds that act as anti-inflammatory agents to promote heart and digestive health and reduce the risk of cancer, diabetes, hypertension and vision loss. If you drink flavored green tea, Dr.
David Leopold, of the Scripps Center of Integrative Medicine, recommends making sure it's all green tea (not a blend), organic and without any artificial flavorings. How much: Several cups a day, but no more than two of them caffeinated. Superstar qualities: High in vitamins A, C and K, along with antioxidants that prevent damage to the body's cells.
Incredibly rich in phytochemicals (plant nutrients), broccoli is a powerful cancer-fighting vegetable, says Linda Copp, a registered dietitian and instructor of nutrition at San Diego State University. Cynthia Thomson, diet and cancer researcher and assistant professor of nutritional sciences at the University of Arizona, encourages people to think beyond broccoli. I'd like people to get adventurous and try more wasabi, horseradish and kale, she says.
How much: One-half to 1 cup three or four times a week (as part of the U.S. Department of Agriculture's recommended dietary guideline of 2 1/2 cups of vegetables a day.
) Superstar qualities: Rich in lycopene, a powerful antioxidant that may reduce the risk of macular degeneration and breast and prostate cancer. Lycopene is easier to absorb from cooked tomatoes, such as sauce or paste, but fresh tomatoes are also beneficial. You can use tomato sauce in so many things, says Cheryl Rock, professor of nutrition at the University of California San Diego School of Medicine, explaining that by consuming it as a sauce, you're getting a condensed version.
Don't be stingy with the tomato sauce on the pizza. Pour plenty of it on. How much: One serving (one medium tomato or 1 cup of cherry tomatoes or one-half cup of tomato sauce) a day.
Superstar qualities: Spinach, collard greens, swiss chard and mustard greens are concentrated source of carotenoids, such as beta-carotene and lutein, which provide powerful antioxidant protection. These greens are all high in calcium and minerals and fiber and a good addition to your diet. Andrew Weil, director of the integrative medicine program at the University of Arizona and author of several books, including Eating Well for Optimum Health (Time Warner, 25) and Healthy Aging (Anchor, 15).
You can stir-fry them or steam them. By cooking them lightly, they not only taste better, but the nutrients are more bio-available. How much: One-half to 1 cup three or four times a week.
Superstar qualities: Nuts, especially almonds and walnuts, might lower LDL ( bad ) cholesterol. High in protein and healthy unsaturated fat, which contain naturally occurring cholesterol-lowering compounds called plantsterols. High in omega-3 fatty acids.
The Food and Drug Administration has approved health claims stating that the consumption of most nuts (excluding Brazil and macadamia nuts) can reduce the risk of cardiovascular disease. How much: At about 200 calories per ounce, don't go nuts over nuts. A small handful or 1 1/2 ounces a day is enough.
Substitute this for that candy bar you crave at 3 in the afternoon. Superstar qualities: Blueberries, cranberries, blackberries or strawberries, they're all a rich source of antioxidants, so they fight cell-damaging free radicals, which may help prevent cancer and slow aging. Weil keeps organic berries in his freezer so he can enjoy them as a snack or low-sugar dessert all year long.
How much: Eat one-half to 1 cup of fresh or frozen berries every day. Superstar qualities: Rich in essential omega-3 fatty acids, which help keep triglyceride levels normal and may reduce the chance of heart disease. Has anti-inflammatory properties that can help with rheumatoid arthritis pain.
Wild is better than farm-raised salmon because there are fewer contaminants. Eat it canned, frozen or fresh. How much: Eat 3 ounces two to four times a week.
Superstar qualities: Whether in the form of tofu, soy nuts, soy milk or edamame, soy foods are good sources of vegetable protein. Soy also contains isoflavones, estrogenlike substances that protect and help maintain healthy bones. How much: One to two (one-half-cup) servings a day.
Skip the aspirin and instead have a giant helping of spicy curry? Forget your blood pressure meds and sip another cup of green tea? Give up cholesterol-lowering statins and try a handful of almonds or walnuts?
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