SUPERFOODS THAT FIGHT HEART DISEASE, CANCER, DIABETES AND MORE

From the book "SuperFoods Rx: Fourteen Foods That Will Change Your Life", by Dr. Steven Pratt.


Most health-conscious Americans do their best to follow basic dietary recommendations, such as eating seven to nine daily servings of fruits and vegetables. Unfortunately, these guidelines don't tell us which foods provide the maximum nutritional value.

Now: Researchers have targeted a handful of specific foods that contain phytonutrients (disease-fighting plant-based chemicals), vitamins, minerals and healthful fatty acids. These nutrients act as powerful antioxidants (to fight heart disease, cancer, even the aging process)... anti-inflammatories (to reduce inflammation that can lead to heart disease, eye disease and cancer)... and immunity boosters (to help ward off infection).

This is not to say that these foods are the only ones worth eating. Each has healthful "cousins" that are nearly as beneficial.

THE TOP THREE

When it comes to nutritional value, three foods qualify as the best of the best...

Blueberries contain more antioxidants than any other fruit. Besides huge quantities of vitamins C and E, blueberries contain chemicals that fight cancer. These chemicals work synergistically -- that is, the unique combination of nutrients maximizes the benefits of each.

Research shows that blueberries have anti-inflammatory effects, improve mental performance and reduce incidence of urinary tract infection.

Healthful cousins: Red grapes, cranberries, blackberries, cherries, raspberries, boysenberries, strawberries.

Goal: One to two cups fresh or frozen daily.

Salmon is an excellent source of omega-3 fatty acids, which control inflammation and keep cell membranes healthy. It's also rich in vitamin D, selenium and protein.

Increasing your intake of omega-3s will reduce your risk for coronary artery disease, cancer and age-related macular degeneration. Omega-3s also have been shown to lower blood pressure and ease symptoms of arthritis and lupus.

Important: Much of the salmon available today is raised on fish farms, where it is exposed to high levels of contaminants, such as PCBs. Whether fresh, canned or frozen, only buy salmon that is clearly marked "wild Alaskan."

Healthful cousins: Halibut, sardines, herring, sea bass and trout, which are all low in mercury. Canned albacore tuna is rich in omega-3s, but it's best to limit consumption to one can per week because of possible mercury content.

Goal: Three ounces, two to four times weekly.

Spinach is rich in the antioxidants lutein and beta-carotene... calcium, iron, magnesium and zinc... and omega-3 fatty acids. It's also a good source of a fat-derived compound that fights elevated homocysteine, a cardiovascular risk factor. A number of studies link spinach consumption to lower rates of colon, lung, stomach, ovarian, prostate and breast cancers. It also appears to protect against cataracts and age-related macular degeneration.

Healthful cousins: Kale, collards, Swiss chard, mustard greens, romaine lettuce.

Goal: Two cups raw or one cup steamed daily.

OTHER HELPFUL FOODS

Oats are the nutritional powerhouse of whole grains. They are a rich source of fiber which help protect against heart disease... and minerals which lower the risk for high blood pressure, diabetes, cancer and heart disease.

Pumpkin is rich in healthful chemicals. It is also the best source of the combination of alpha-carotene (twice as much as carrots) and beta-carotene -- which work optimally as a team. Foods like pumpkin have been shown to reduce the risk of lung, colon, breast and skin cancers. Canned 100% pure pumpkin is just as nutritious as fresh.

Tomatoes contain all kinds of chemicals that are beneficial. But lycopene deserves special mention. It's been linked to lower rates of cancer, particularly prostate malignancies. When joined with lutein, lycopene also fights age-related macular degeneration.

Walnuts contain omega-3 fatty acids, vitamin E, potassium, protein, fiber and cholesterol-lowering compounds known as plant sterols. Studies suggest that eating just a handful of nuts (about one ounce) five times a week lowers the risk of heart attack by up to 50%. Caution: Because nuts are high in calories, do not overindulge.

OTHER SUPERFOODS

To complete the list, try to include oranges... soy... tea (black or green)... raw or cooked broccoli... yogurt (with live cultures)... skinless turkey... and/or beans (pinto, navy, lima, chickpeas) in your diet on all or most days of the week.

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