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Top 10 Lists Super Food

Under Family Category: Family Health

Here are some of the best disease-fighting, health promoting foods that came up on our nutritionists’ Top 10 list.

1. BLUEBERRIES.
Blueberries are a particular favorite among researchers because they have more antioxidant power than any other fruit. Kathy McManus, director of nutrition at Brigham and Women’s Hospital in Boston, explains: “The blue color comes from the presence of anthocyanin, a flavonoid which has been found to retard the effects of aging in animal studies. We’re talking about motor and cognitive function.”

There is also strong evidence that blueberries help fight heart disease and cancer. And blueberries may help improve night vision and slow macular degeneration (a leading cause of blindness in the elderly).
McManus, who runs a weight loss clinic and research center, points out that blueberries are also low in calories-just 60 in three-quarters of a cup.

2. GREEN LEAFY VEGETABLES.
Some green vegetables, like kale and spinach, are particularly sources of lutein and zeaxanthin, which may help prevent macular degeneration. And lutein, especially when consumed with the lycopene found in tomatoes, may slow the growth of prostate cancer cells, studies show.

Leafy greens are a good source of folate, which helps prevent cardiovascular disease and blood clots; magnesium, which helps maintain blood pressure; beta carotene to fight cancer; and some, like collards, are an excellent nondairy source of calcium.
Leafy greens are also high in fiber and very low in calories. The darker the leaf, the higher the concentration of beta carotene. Field green lettuces and mesclun mixes available in many supermarkets offer a good variety.

3. NUTS.
“A nut is the seed for a new plant. When you eat a nut, you’re getting a compacted source of all the nutrients that plant is going to need in order to grow,” said Christine Pelkman, assistant professor of nutrition at the State University at Buffalo. Nuts contain healthy monounsaturated fats, protein, fiber and a host of vitamins and minerals, including vitamin E, selenium and magnesium. Every nut has its own particular nutritional strengths; walnuts are high in omega-3 fatty acids, and Brazil nuts are one of the best dietary sources of selenium, for example.
“It is very clear that those who eat five or more servings of nuts per week reduce their risk of heart disease by 32 percent and their risk of type 2 diabetes by 27 percent,” McManus said.

4. FATTY FISH
While some nutritionists put
all fish on their Top 10 list, most emphasize fatty fish, such as salmon, sardines and tuna, which are highest in omega-3s. “The benefits are humongous,” said Ayoob. “Fish high in omega-3s can reduce heart disease by up to 30 percent.”

There is a note of caution with fish. Farmed salmon has higher levels of PCBs (a chemical contaminate) than wild, but wild salmon is seasonal and far more costly. McManus therefore advises patients to limit consumption of farmed fish. Large fish, such as tuna, tilefish, shark and swordfish, should also be consumed in limited quantities because they contain higher levels of mercury than smaller fish.
Most nutritionists interviewed agree that the health benefits outweigh the risks and that eating a variety of fish minimizes the risk.

Continued on Top 10 Lists Super Food (Part 2)

Top 10 Lists Super Food was posted and filed under Family Health family category. You can follow any responses to this entry when people search for through the feed. You can leave a response.

3 people have left comments

Thanks for posting this great list of foods that can help protect against cancer. It is felt that 30 to 40 percent of cancers could be prevented by a healthy diet, and your list reinforces that there are many options available even for the pickiest eaters!

The American Institute of Cancer Research has developed many recipes incorporating these cancer fighting foods. There philosophy is that to eat these, they have to be made tasty and aesthetically pleasing. Many of these can be found at their website, www.aicr.org.

Lynne Eldridge M.D.
Author, “Avoiding Cancer One Day At A Time”
http://www.avoidcancernow.com

Lynne Eldridge M.D. wrote on June 21, 2007 - 2:33 pm | Visit Link

[…] […]

Top 10 Lists Super Food (Part 2) · Family, Children and Parenting wrote on June 24, 2007 - 2:50 am | Visit Link

[…] Lynne Eldridge M.D. : Thanks for posting this great list of foods that can help protect against cancer. It is felt… […]

Bony Matters · Family, Children and Parenting wrote on November 26, 2007 - 8:01 pm | Visit Link

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