stormwriter
Senior Don Juan
If you dudes are into eating healthy, this is a cool article. I have always been looking for a list of the best foods, and why they are the best.
Originally featured in Natural Health, October 2000. Reviewed by WebMD Content Staff.
All foods are not created equal. Some foods are so good for you they stand above the rest! Packed with nutrients, these foods have proven track records for keeping your immune system strong and fending off diseases. Food and nutrition experts helped us compile this guide to 25 of the best foods.
While you should try to eat as many of them as you can each day, you may want to pay particular attention to certain foods based on your personal health concerns. We’ve marked which foods offer special benefits, such as heart protection and blood sugar stability. To help you make these foods part of your diet, we’ve included simple, tasty ways to prepare each one.
Almonds
Why They Are Powerful
Almonds offer more health benefits than most other nuts. Although their fat content is relatively high, the fat can help lower your cholesterol because it’s mostly unsaturated. Almonds are one of the best sources of vitamin E, which protects you against high blood pressure and heart attacks, and they offer a good dose of the bone-building minerals calcium and magnesium, as well as of the mood-soothing B vitamins niacin and riboflavin.
Crisp cancer fighter: research shows apples reduce your risk of diseases such as prostate cancer
Apples
Why They Are Powerful
They’re a good source of quercetin, a phytochemical that fights the free radicals that lead to heart disease and cancer. Unpeeled apples are also rich in fiber, which benefits digestion and lowers cholesterol by sweeping it out of your intestines. Because they contain fiber and fructose, a fruit sugar, apples have a low rating on the glycemic index, which means they keep blood sugar levels steady and hunger at bay longer than other fruits. But remember, says Elson Haas, M.D., a physician in San Rafael, Calif., and co-author of The False Fat Diet (Ballantine, 2000), “An organic apple a day keeps the doctor away.” He advises buying organic because most conventionally grown apples are coated with pesticides and wax – wash your fruit before eating!
Perfect pepper: it's full of disease-fighting antioxidants.
Bell peppers
Why They're Powerful
Bell peppers are outstanding for their ability to boost your immune system and fight free-radical damage to your cells, helping you to fend off ailments such as cancer and heart disease. Green, yellow, and orange bell peppers are among the best vegetable sources of vitamin C, but red bell peppers are even better—they provide three times as much vitamin C as oranges. Bell peppers are also an excellent source of cancer-fighting beta carotene, but red peppers still rule, providing 20 times more than other peppers.
Raspberries rock: these summer fruits are a rich source of fiber.
Berries
Why They're Powerful
They’re sources of lycopene and ellagic acid, phytochemicals that prevent the cell damage that may lead to cancer. Blackberries are one of the few fruits that contain heart-protective vitamin E, and one cup of raspberries supplies a third of your daily requirement of fiber, which benefits digestion. Berries also strengthen blood vessels, protecting eyesight and reducing heart disease risk, says registered dietitian Molly Siple, R.D., of Los Angeles, author of Healing Foods for Dummies (IDG Books, 1999).
Brazil nuts
Why They're Powerful
They’re among the best sources of selenium, an important cancer-fighting mineral that also protects your heart. They’re so beneficial that some experts say you should “take two Brazil nuts a day like you would a supplement.” That serving provides roughly 150 mcg of selenium. Brazil nuts also benefit your heart because they’re rich in vitamin E.
Broccoli
Why It’s Powerful
Broccoli contains sulforophane, a phytochemical that may prevent the growth of cancerous tumors. A study at the University of Utah Medical School in Salt Lake City found that lutein, a powerful vision-protecting antioxidant found in broccoli, may also reduce the risk of colon cancer. This cruciferous plant is also rich in folate, fiber, beta carotene, and vitamin C, all of which help prevent heart disease.
Brown rice
Why It’s Powerful
Whole-grain brown rice helps balance blood sugar because it falls in the middle of the glycemic index and contains fiber (which also benefits your digestion). It provides a good dose of the bone-building minerals magnesium and phosphorus, as well as mood-enhancing B vitamins. In fact, Haas considers brown rice the perfect complex carbohydrate; it’s less allergenic than wheat and a good source of the minerals selenium and zinc.
Chickpeas
Why They're Powerful
One of the most easy-to-digest beans, chickpeas (also known as garbanzo beans) provide more vitamin C and nearly double the iron of other legumes, and are a source of the bone-building minerals calcium, magnesium, and potassium. All legumes are well-known for fighting disease. A new study from Tulane University in New Orleans found that people who eat beans at least four times a week have a 19 percent lower risk of heart disease than those who eat them once a week.
Flaxseeds
Why They're Powerful
The tiny brown flaxseed is rich in fiber, which lowers cholesterol, prevents constipation, and keeps blood sugar levels steady. And whole flaxseeds contain lignans, phytochemicals that may protect against cancer. Flaxseeds and their oil are among the best sources of omega-3 fatty acids, which may reduce your risk of heart disease. The omega-3s in flaxseeds also ease inflammation and improve mood. Pulverize flaxseeds in a clean coffee grinder before eating them; otherwise, they’ll pass through your body undigested because the hulls are so tough. (Don’t worry; the beneficial lignans will remain.) Store seeds in the refrigerator, and grind them in small quantities because they go rancid quickly. The oil must also be refrigerated. Never heat flax – it changes the chemical composition.
Garlic
Why It’s Powerful
This superfood promotes circulation and lowers cholesterol. It also contains sulfur compounds that may prevent cancer-cell growth. The Iowa Women’s Study of 41,837 women found in 1994 that those who ate garlic frequently were 30 percent less likely to develop colon cancer. Some experts say that it’s important to eat garlic raw, but this can be tough on your stomach. If you do cook it, chop it and let it sit for 15 minutes, then add it to dishes toward the end of their cooking time.
Ginger
Why It’s Powerful
This rhizome (or underground stem) is famous for its effect on nausea. Research shows that it can relieve motion sickness, morning sickness, and the nausea caused by anesthesia. Ginger also contains a compound called gingerol that may lower blood pressure and increase circulation. Use the fresh herb to season food, and try candied ginger and ginger tea to quell nausea.
Green tea
Why It’s Powerful
Green tea is rich in polyphenols, strong phytochemicals that fight free radicals, preventing ailments such as heart disease and cancer. In addition, new research suggests that polyphenols may stimulate weight loss by boosting your metabolism. Green tea comes from the same plant as black tea, but it’s lightly steamed instead of fermented, which preserves its powerful constituents.
Originally featured in Natural Health, October 2000. Reviewed by WebMD Content Staff.
All foods are not created equal. Some foods are so good for you they stand above the rest! Packed with nutrients, these foods have proven track records for keeping your immune system strong and fending off diseases. Food and nutrition experts helped us compile this guide to 25 of the best foods.
While you should try to eat as many of them as you can each day, you may want to pay particular attention to certain foods based on your personal health concerns. We’ve marked which foods offer special benefits, such as heart protection and blood sugar stability. To help you make these foods part of your diet, we’ve included simple, tasty ways to prepare each one.
Almonds
Why They Are Powerful
Almonds offer more health benefits than most other nuts. Although their fat content is relatively high, the fat can help lower your cholesterol because it’s mostly unsaturated. Almonds are one of the best sources of vitamin E, which protects you against high blood pressure and heart attacks, and they offer a good dose of the bone-building minerals calcium and magnesium, as well as of the mood-soothing B vitamins niacin and riboflavin.
Crisp cancer fighter: research shows apples reduce your risk of diseases such as prostate cancer
Apples
Why They Are Powerful
They’re a good source of quercetin, a phytochemical that fights the free radicals that lead to heart disease and cancer. Unpeeled apples are also rich in fiber, which benefits digestion and lowers cholesterol by sweeping it out of your intestines. Because they contain fiber and fructose, a fruit sugar, apples have a low rating on the glycemic index, which means they keep blood sugar levels steady and hunger at bay longer than other fruits. But remember, says Elson Haas, M.D., a physician in San Rafael, Calif., and co-author of The False Fat Diet (Ballantine, 2000), “An organic apple a day keeps the doctor away.” He advises buying organic because most conventionally grown apples are coated with pesticides and wax – wash your fruit before eating!
Perfect pepper: it's full of disease-fighting antioxidants.
Bell peppers
Why They're Powerful
Bell peppers are outstanding for their ability to boost your immune system and fight free-radical damage to your cells, helping you to fend off ailments such as cancer and heart disease. Green, yellow, and orange bell peppers are among the best vegetable sources of vitamin C, but red bell peppers are even better—they provide three times as much vitamin C as oranges. Bell peppers are also an excellent source of cancer-fighting beta carotene, but red peppers still rule, providing 20 times more than other peppers.
Raspberries rock: these summer fruits are a rich source of fiber.
Berries
Why They're Powerful
They’re sources of lycopene and ellagic acid, phytochemicals that prevent the cell damage that may lead to cancer. Blackberries are one of the few fruits that contain heart-protective vitamin E, and one cup of raspberries supplies a third of your daily requirement of fiber, which benefits digestion. Berries also strengthen blood vessels, protecting eyesight and reducing heart disease risk, says registered dietitian Molly Siple, R.D., of Los Angeles, author of Healing Foods for Dummies (IDG Books, 1999).
Brazil nuts
Why They're Powerful
They’re among the best sources of selenium, an important cancer-fighting mineral that also protects your heart. They’re so beneficial that some experts say you should “take two Brazil nuts a day like you would a supplement.” That serving provides roughly 150 mcg of selenium. Brazil nuts also benefit your heart because they’re rich in vitamin E.
Broccoli
Why It’s Powerful
Broccoli contains sulforophane, a phytochemical that may prevent the growth of cancerous tumors. A study at the University of Utah Medical School in Salt Lake City found that lutein, a powerful vision-protecting antioxidant found in broccoli, may also reduce the risk of colon cancer. This cruciferous plant is also rich in folate, fiber, beta carotene, and vitamin C, all of which help prevent heart disease.
Brown rice
Why It’s Powerful
Whole-grain brown rice helps balance blood sugar because it falls in the middle of the glycemic index and contains fiber (which also benefits your digestion). It provides a good dose of the bone-building minerals magnesium and phosphorus, as well as mood-enhancing B vitamins. In fact, Haas considers brown rice the perfect complex carbohydrate; it’s less allergenic than wheat and a good source of the minerals selenium and zinc.
Chickpeas
Why They're Powerful
One of the most easy-to-digest beans, chickpeas (also known as garbanzo beans) provide more vitamin C and nearly double the iron of other legumes, and are a source of the bone-building minerals calcium, magnesium, and potassium. All legumes are well-known for fighting disease. A new study from Tulane University in New Orleans found that people who eat beans at least four times a week have a 19 percent lower risk of heart disease than those who eat them once a week.
Flaxseeds
Why They're Powerful
The tiny brown flaxseed is rich in fiber, which lowers cholesterol, prevents constipation, and keeps blood sugar levels steady. And whole flaxseeds contain lignans, phytochemicals that may protect against cancer. Flaxseeds and their oil are among the best sources of omega-3 fatty acids, which may reduce your risk of heart disease. The omega-3s in flaxseeds also ease inflammation and improve mood. Pulverize flaxseeds in a clean coffee grinder before eating them; otherwise, they’ll pass through your body undigested because the hulls are so tough. (Don’t worry; the beneficial lignans will remain.) Store seeds in the refrigerator, and grind them in small quantities because they go rancid quickly. The oil must also be refrigerated. Never heat flax – it changes the chemical composition.
Garlic
Why It’s Powerful
This superfood promotes circulation and lowers cholesterol. It also contains sulfur compounds that may prevent cancer-cell growth. The Iowa Women’s Study of 41,837 women found in 1994 that those who ate garlic frequently were 30 percent less likely to develop colon cancer. Some experts say that it’s important to eat garlic raw, but this can be tough on your stomach. If you do cook it, chop it and let it sit for 15 minutes, then add it to dishes toward the end of their cooking time.
Ginger
Why It’s Powerful
This rhizome (or underground stem) is famous for its effect on nausea. Research shows that it can relieve motion sickness, morning sickness, and the nausea caused by anesthesia. Ginger also contains a compound called gingerol that may lower blood pressure and increase circulation. Use the fresh herb to season food, and try candied ginger and ginger tea to quell nausea.
Green tea
Why It’s Powerful
Green tea is rich in polyphenols, strong phytochemicals that fight free radicals, preventing ailments such as heart disease and cancer. In addition, new research suggests that polyphenols may stimulate weight loss by boosting your metabolism. Green tea comes from the same plant as black tea, but it’s lightly steamed instead of fermented, which preserves its powerful constituents.