Food Facts Selenium is a trace element that helps activate the body’s own antioxidant enzymes. The average American gets nearly twice the daily requirement of selenium. Intakes marginally above the upper limit (400mcg/day) can cause “selenosis,” characterized by hair and nail brittleness and loss. Selenium is also needed for the proper functioning of the thyroid gland and may play a role in fertility, especially in men. Research also suggests that selenium may reduce the risk of lung, liver and prostate cancers, and osteoperosis. Inadequate selenium has also been associated with impaired immune function. Top sources of selenium include Brazil nuts, fish, whole grains, wheat germ, and sunflower seeds. The amount of selenium in vegetables is dependent on the selenium content of the soil. Back to top Studies have shown that adding soy to a diet low in saturated fat and cholesterol may help reduce your risk of heart disease. According to The American Heart Association, 25 grams of soy protein per day is needed to show significant cholesterol-lowering effects. One-half cup (128g) of raw soybeans has 188 calories and provides an excellent source of protein, fiber, calcium, iron, magnesium, potassium, manganese, vitamin C, thiamin, and folate, as well as a good source of riboflavin, and niacin. In addition, studies show soy isoflavones such as genistein may help prevent and treat prostate cancer and may reduce breast cancer risk. Soy is versatile as it comes in many different liquid and solid forms, including such foods as soymilk, soy yogurt, soy cheese, tofu and tempeh, which serve as popular meat substitutes in vegetarian diets. Back to top Spinach may be one of the healthiest foods on earth, qualifying for six Superfood categories: Heart, Eyes, Brain, Skin, Bones, and Immunity.
One and a half cups raw (85g) provides a top source of folate, potassium, and magnesium, as well as an excellent source of manganese, and vitamins A, C, and K. This same serving also provides a good source of iron and has just 20 calories. In addition, spinach is a top source of the eye-healthy carotenoids lutein and zeaxanthin, which have shown to lower risk of cataract development. A Dole Nutrition Institute study found spinach juice to be significantly more nutritious than wheat grass juice. While spinach is very high in calcium, it is also high in oxalates- minerals that interfere with calcium’s bioavailability (i.e., the body's ability to use calcium). However, there's evidence that cooking fruits and vegetables can significantly reduce a food's oxalate content. In addition, Popeye's favorite may help maintain mental sharpness and reduce the risk of cancers of the liver, ovaries, colon and prostate. Back to top Squash comes in winter (hard skin) and summer (soft skin) varieties.
Acorn Squash: Acorn is a Superfood for your Heart, providing 26% of potassium (for lower blood pressure), 36% of fiber (for lower cholesterol), 20% of vitamin B6 (to help regulate homocysteine) and 20% of magnesium (to support proper dilation of blood vessels). Excellent food for athletes, acorn squash provides 20% of daily thiamin, low levels of which may impair sports performance. Try Stuffed Acorn Squash with Apples and Cranberries.
Butternut Squash: A Superfood for your skin and eyes, Butternut squash provides 460% of daily vitamin A as beta-carotene and 50% of daily vitamin C per serving as well as a top source of anti-aging vitamin E. This nutrient trio supports healthy skin by stimulating collagen turnover and defending epithelial cells against free-radical damage from ultraviolet radiation that can lead to wrinkles and age spots. Butternut gets sweeter and more flavorful with age.
Pumpkin: Pumpkin is a top squash source of beta-cryptoxanthin and alpha-carotene, high levels of which were linked to a 63% lower risk of lung cancer in one Harvard study. A recent British study found that people with the highest intake of beta-cryptoxanthin had half the risk of developing polyarthritis. Try Pumpkin Lasagna and Pumpkin Pineapple Mousse Pie. Don't skip the seeds. An ounce of dried pumpkin seeds provide a quarter of your daily iron needs, 40% of magnesium and 45% of manganese needs.
Spaghetti Squash: Resembling a bright-yellow watermelon with stringy flesh and a mild flavor, spaghetti squash lends itself well to a variety of seasonings. A cooked cup of spaghetti squash has only 40 calories, so savvy weight watchers swap or supplement pasta noodles with spaghetti squash. Deeper color indicates more beta-carotene.
Summer squash: One cup (113g) of raw summer squash (zucchini) is low in calories (just 18) and provides an excellent source of vitamin C, as well as a good source of vitamin B6. In addition, this summer squash is also high in the carotenoid antioxidants, lutein and zeaxanthin, both of which promote eye health. Back to top Strawberries qualify for three Superfoods categories: Brain, Heart, and Antioxidant. Eight medium strawberries (147g) provide more than 150 percent of the Daily Value of vitamin C, and are excellent source of manganese, as well as a good source of fiber, all for 45 calories. In addition, strawberries are loaded with brain healthy antioxidants, such as anthocyanins and quercetin, making them a Superfood for your brain. UCLA researchers found that strawberry extract suppressed proliferation of colon, prostate, and oral cancer cells. Tufts researchers found that strawberry-supplemented diets slowed and even reversed brain decline in animal studies. Another strawberry compound -- C3G -- could help with weight management by regulating appetite and increasing fat-burning. Back to top This nutrient-rich tuber is often classified as a yam, but they are actually two different vegetables. Sweet potatoes are more commonly found in supermarkets while true yams are imported only on a limited basis. A medium baked sweet potato (114g) contains over 400 percent of the daily value of vitamin A and more eye-healthy beta-carotene than any other fruit or vegetable, making sweet potatoes a Superfood for your eyes. It also provides an excellent source of manganese and vitamin C, as well as a good source of potassium, fiber, pantothenic acid, and vitamin B6 for just 103 calories. For information about other potato varieties click here. Back to top A medium tangerine (109g) contains 50 calories and provides an excellent source of vitamin C, as well as a good source of fiber. Among citrus fruits the tangerine is highest in pectin a fiber that makes you feel fuller. In fact, University of Buffalo researchers found that pectin consumption reduced caloric intake among the obese. Studies show pectin also benefits your heart by helping lower blood cholesterol levels. Tangerines also contain more than 170 phytochemicals - including many powerful flavonoids and carotenoids, which in addition to having antioxidant properties, may also have anti-inflammatory and anti-tumor effects. For example, tangerines are a top source of beta-cryptoxanthin, which is linked to lower lung and prostate cancer risk. This carotenoid may also improve joint health. In fact, a recent British study found that people in the top one-third of beta-cryptoxanthin intake were almost half as likely to develop polyarthritis (inflammation that affects at least two or more joint groups) as those in the lowest third. Back to top Tea is virtually calorie-free, contains less caffeine than coffee and provides a top source of antioxidant polyphenols. Research suggests tea may help lower blood pressure, reduce the risk of diabetes, promote liver health, and support the immune system. Green tea in particular may boost your metabolism and reduce the risk of Alzheimer's and an array of cancers - including lung, prostate and breast cancer. Also, drinking tea lowers blood pressure -- reducing hypertension risk by as much as 50%. Researchers at the University of Aberdeen found that a brewing time of 7 minutes yielded the maximum antioxidant activity. Back to top One medium tomato (148g) provides an excellent source of vitamin A and vitamin C, as well as a good source of potassium and vitamin K, for only 35 calories. A top source of lycopene, tomatoes are a Superfood for your Heart. Lycopene is a carotenoid that protects against heart disease and may also lower the risk of a range of different cancers, including prostate, ovarian, cervical, oral, pharyngeal, esophageal, stomach, colorectal, lung and pancreatic cancers. Eating lycopene-rich tomatoes resulted in 33% more protection against sunburn, according to A University of Manchester study. Bonus: Cooking tomatoes will help you maximize these health benefits because heat releases lycopene from the cell walls, making it more available to the body. Back to top The turnip is a fleshy root vegetable related to broccoli, Brussels sprouts and cabbage. Depending on age and variety, turnips can be round or shaped like a top, range in diameter from two inches to over a foot, and weigh up to fifty pounds. The most common type of turnip in Europe and North America is mostly white-skinned except for the portion which protrude above the ground and is purple, red or green wherever sunlight has fallen. The interior flesh is entirely white and has a slightly sweet, peppery flavor and a crisp texture. One medium turnip (122g) has only 34 calories and is an excellent source of vitamin C. In addition, turnips have significant quantities of cancer fighting glucosinolates, which stimulate detoxification. Back to top At first glance, you'd think the awkward-looking Ugli® fruit is the ugly duckling of the citrus family, but peel off the thick, shriveled skin and you'll find a delightfully tart, yet sweet-flavored fruit, mingling flavors of grapefruit, tangerine and orange. The fruit originated in Jamaica, although it is unknown whether it is a crossbreed between grapefruit and tangerine, or grapefruit and orange. Like other citrus fruits, the Ugli® fruit is high in vitamin C and a good source of fiber. In addition, Ugli® fruit supplies antioxidant flavonoids, such as hesperetin and naringenin, which research shows, may reduce the risk of heart disease. Back to top Most people associate vegetarianism with abstention from meat, but there are actually many variations:
- Pesco-Vegetarian: Eats plant-based foods, dairy and eggs plus fish, but not other types of meat.
- Lacto-Ovo Vegetarian: Eats plant-based foods, dairy and eggs, but not meat.
- Lacto-Vegetarian: Eats plant-based foods and dairy products like cheese and milk, but not eggs or meat.
- Vegan: Eats only plant-based foods, not dairy products, eggs, or meat. Vegetarian diets are generally low in saturated fat and cholesterol. Not surprisingly, research shows vegetarian women weigh less than their carnivorous peers. Blood pressure also seems to be lower in those who chose non-meat protein sources. British researchers found that children with higher IQs were more likely to grow up to be vegetarians. However, vegetarian diets do run the risk of deficiency in the following nutrients, so make sure to get plenty of the plant sources listed. - Protein: Soy (tofu, tempeh), whole grains, legumes, and nuts.
- Iron: Spinach, broccoli, dried beans, dried fruit, whole grains, fortified cereals, and brewer's yeast.
- Calcium: Arugula, broccoli, kale, soy and legumes.
- B vitamins: Mushrooms, legumes, oats, beans, and green leafy vegetables. However, vitamin B12 is only found in animal or fortified products so it is recommended that all vegetarians monitor their intake of this nutrient.
- Zinc: Beans, oats, green peas, fortified cereals, and sunflower seeds. Back to top The 14 essential vitamins can be classified into two groups: fat-soluble and water-soluble. The fat-soluble vitamins include A, D, E and K, and have many functions, including promoting healthy eyes and bones. The water-soluble vitamins include all the B vitamins, choline and vitamin C. Most of these are involved in essential enzyme systems and energy metabolism. The word “vitamin” was invented by researchers studying Beriberi, a disease caused by severe deficiency of vitamin B1 (Thiamin). The researchers described a compound believed to act as a cure, as a “vital amine” after its chemical characteristics. Make sure you get vitamins from whole foods as taking vitamin supplement pills may pose health risks ranging from toxicity to nutrient displacement.
The Journal of Clinical Investigation found vitamin E pills actually increased LDL (bad) cholesterol in animal studies. A National Institute of Health "state-of-the-science" panel found insufficient evidence on the benefits and safety of multivitamins/minerals to recommend their regular consumption. Back to top Watermelon is a Superfood for your Heart, with one serving (one medium wedge or 1¾ cups) providing an excellent source of vitamins A and C, as well as a top source of lycopene for just 80 calories. Lycopene is a colorful carotenoid that may reduce the risk of heart disease and a range of cancers, including prostate, ovarian, cervical, oral, pharyngeal, esophageal, stomach, colorectal, lung and pancreatic. Eating lycopene-rich tomatoes resulted in a 33% more protection against sunburn, according to a University of Manchester study. Bonus: Studies show lycopene may also enhance male fertility, while another watermelon compound, the amino acid citrulline, found mostly in the rind, may function as a natural alternative to Viagra. Back to topYams are a Superfood for your Heart because one cup is an excellent source of potassium, fiber, vitamin C, and manganese, as well as a good source of vitamin B6 and copper. Several studies have shown fiber promotes heart health by reducing levels of LDL “bad” cholesterol. In fact, Harvard and University of North Carolina researchers found that each 10 grams of fiber eaten per day (yams provide 3 grams), may reduce the risk of coronary heart disease death by 30 percent. Research also shows that potassium may lower blood pressure levels, and vitamin C may prevent the oxidation of LDL or “bad” cholesterol. While orange sweet potatoes are often sold in your grocery store as a yam, true yams are lighter in color and rarely sold in the U.S., since, among other reasons, they can grow up to 7 feet long and weigh up to 150 pounds. For information about other tuber varieties click here. Back to top Zeaxanthin is one of two yellow carotenoids (the other is lutein) found in the eye that are believed to filter out harmful blue light and protect against age-related macular degeneration, the leading cause of blindness in people over 65. According to USDA researchers, zeaxanthin intake may also reduce the risk of certain types of cancer, especially of the lung and breast. Top sources include green leafy vegetables, orange peppers, and corn. Back to top Zinc plays a vital role in maintaining and repairing skin. This mineral is vital for normal growth, reproduction, taste and smell, as well as supporting immune function and promoting prostate and eye health. Unfortunately, one-third of Americans over 70 years old are zinc deficient. Top sources include oysters, crab, turkey, beans, oats, green peas, and sunflower seeds. Always favor food sources over supplements. The National Cancer Institute found that men who took more than 100 mg of zinc supplements daily had double the risk of advanced prostate cancer. Back to topZucchini is a popular summer squash that can be eaten raw or cooked. One cup (113g) of raw zucchini has just 18 calories and provides an excellent source of vitamin C, a good source of vitamin B6, and a significant quantity of the antioxidant carotenoids lutein and zeaxanthin. A Harvard study of over 77,000 nurses reported that women over age 45 who got the most lutein and zeaxanthin through their diets had 22% fewer cataract surgeries. Back to top
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