Here are some of the best disease-fighting, health-promoting foods that came up on our nutritionists’ Top 10 lists:
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.
Green Leafy Vegetables. Some green vegetables, like kale and spinach, are particularly good 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.
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.
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.
Avocados. Avocados got a bad reputation because they have more calories and fat than many vegetables. But most of the fat in this fruit (yes, fruit) is monounsaturated, and avocados are packed with nutrients. Ounce for ounce, avocados contain about 60 percent more potassium than bananas and contain more vitamin E (which helps prevent muscle damage and reduce inflammation) than most other commonly eaten fruits.
Whole Grains. Highly refined carbohydrates such as white bread, cookies, sweetened and highly processed cereals can pack on the pounds and cause unhealthy spikes in blood sugar. But these refined carbohydrates should not be confused with whole-grain carbohydrates, which are a rich source of antioxidants, vitamin B, folate and fiber.
The powerhouse vitamins and minerals and the hundreds of phytochemicals in whole grains may help prevent cancer, heart disease and birth defects. And fiber, which according to the American Heart Association is greatly underconsumed (Americans average 15 grams per day rather than the recommended 25-35 grams), helps lower cholesterol, may protect against certain cancers (including gastrointestinal), aids bowel function and decreases the risk of type 2 diabetes.
Legumes, including Soy. Legumes and beans are an underutilized, inexpensive, near-complete nutrient package. “They have protein, fiber, vitamins and minerals,” said Ayoob. “And diabetics need to know they won’t tend to raise blood sugar.”
Legumes contain a range of plant nutrients that few animal proteins deliver, along with fiber and very little fat.
Soybeans are higher in protein and fat and lower in carbohydrates than other legumes. There is conflicting evidence about soy’s role in cancer protection, but it is clear that soy belongs in a heart-healthy diet.
Low-fat Dairy (Milk and Yogurt). Yogurt contains probiotics — a “good” bacteria for the stomach that helps prevent infections and gastrointestinal distress. McManus especially values yogurt’s “good balance of protein, carbohydrates and calcium,” and recommends natural yogurts with active cultures and no added sugar.
Calcium, like fiber, is sadly lacking in American diets. Low-fat dairy is an easy way to increase calcium consumption, and milk also has vitamin D added. Vitamin D, which enables the body to absorb the calcium, comes from exposure to sunlight.
Eggs. Often referred to as one of nature’s “perfect foods,” an egg offers complete protein in a low-calorie package. It’s quick, easy and inexpensive and rich in many vitamins (including vitamin E), minerals and micronutrients, like lecithin and lutein, that may protect against eye disease and certain cancers.
The American Heart Association removed restrictions on the number of egg yolks healthy individuals can consume. While yolks are high in dietary cholesterol, the AHA and many scientists agree that the saturated fat and trans-fats in the diet have a greater impact on blood cholesterol than the cholesterol in the diet. The AHA continues to recommend that people with heart disease limit their egg yolk consumption to two per week.
Dark Chocolate. Yep, that’s right, chocolate. Justify it nutritionally: dark (unsweetened chocolate) has compounds similar to red wine that benefit heart health. The flavonoids (an antioxidant-like chemical in plant foods) in dark chocolate fight free radicals and help blood vessels dilate, which improves blood flow. It doesn’t take a nutritionist, though, to say that chocolate makes people feel warm-hearted. [Perry]
Perry, Marge. “Eat and be well.” The Baltimore Sun. 22 June 2004. <www.baltimoresun.com/entertainment/dining/ny-hscov0622,0,2109970.story> (23 June 2004).