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SuperFoods -- Delicious and Nutritious Disease Fighters
Steven G. Pratt, MD
ou know that spinach and broccoli are good for you. But did you know that dark chocolate can lower blood pressure? Or that avocados can prevent migraine headaches?
In his new book SuperFoods HealthStyle, Steven G. Pratt, MD, adds dark chocolate, avocados and seven other foods to the original list of 14 that he presented in his best-selling SuperFoods Rx.
Together with exercise, weight control, healthy sleep habits and stress reduction, these foods can help you live a long and healthful life...
APPLES
Apples can reduce your risk of heart disease, certain cancers, high blood pressure and type 2 diabetes. They are particularly good for the respiratory system, helping to prevent lung cancer and asthma.
Why are apples so beneficial? They are a great source of fiber, potassium and disease-fighting antioxidants, such as vitamin C and polyphenols. But evidence suggests that it is the complex synergistic interactions among these various elements that make the fruit so healthful.
Eat as wide a variety of apples as possible -- and don't remove the peels. A 2003 study in Journal of Agricultural and Food Chemistry confirmed that the concentration of antioxidants in an apple's skin is several times greater than in its flesh. Best: An apple a day, just as the saying goes.
AVOCADOS
Avocados have a remarkable ability to help the body absorb nutrients from food. You'll get substantially more health benefits from the carrots and tomatoes in your salad if you toss in half an avocado as well. This is probably because the monounsaturated fat of the avocado increases the body's absorption of fat-soluble carotenoid phytonutrients, such as beta-carotene.
Avocados also contain lots of magnesium, which helps prevent type 2 diabetes and migraine headaches, as well as plenty of potassium, which promotes low blood pressure and good circulation.
Though relatively high in calories (48 calories per ounce), avocados help fight obesity because they boost satiety -- the feeling of fullness that signals us to stop eating and thus helps control calorie intake. Best: One-third to one-half an avocado two to three times a week.
DARK CHOCOLATE
Dark chocolate contains plenty of polyphenols, such as flavonols, which lower blood pressure. (Milk chocolate does not appear to lower blood pressure.) Chocolate also is a natural anti-inflammatory.
A 2000 study published in American Journal of Clinical Nutrition showed that the effects on blood flow from drinking one cup of cocoa rich in flavonol were comparable to those from taking a low-dose aspirin (though the benefits didn't last quite as long). This suggests that a bar of dark chocolate can be used to treat a mild headache or other minor pains.
Newman's Own Sweet Dark Chocolate has significantly more polyphenols than any other dark chocolate I'm aware of. Next on the list are Dove Silky Dark Chocolate... Endangered Species Chocolate Company Wolf Bar... Cadbury Royal Dark Indulgent Dark Chocolate... and Hershey's Special Dark Mildly Sweet Chocolate. The higher the percentage of cocoa solids in your dark chocolate, the more polyphenols it contains.
Despite its high fat content, dark chocolate does not seem to increase blood cholesterol levels. Best: Chocolate is a high-calorie food, so consume no more than 100 calories of chocolate per day -- that's about half of a 2.8-ounce Newman's Own Sweet Dark Chocolate bar.
OLIVE OIL
The single most healthful change people can make to their cooking habits is to use extra virgin olive oil in place of other oils and fats. While most fats and oils are bad for us, olive oil has been shown to reduce the risk of breast and colon cancer, lower blood pressure and improve cardiovascular health. Select an extra virgin olive oil that is cold pressed and greenish in color -- this suggests that it has a high level of polyphenols. Best: One tablespoon most days.
GARLIC
Eating garlic on a regular basis helps reduce blood pressure, triglyceride levels and your LDL (bad) cholesterol -- and it may increase HDL (good) cholesterol. Garlic is an anti-inflammatory that can help control arthritis. It has been shown to have significant antibiotic properties, decreasing the incidence and severity of bacterial infections.
There's even some evidence that garlic consumption might reduce the risk of certain cancers, including colorectal, gastric and prostate cancer, though more research is needed on this subject. Best: About one clove of garlic several times a week. Fresh garlic is better than dried garlic or garlic supplements. Raw garlic offers the most health benefits, but cooked is fine, too.
HONEY
Daily honey consumption increases the amount of antioxidants in the blood, which appears to reduce the risk of heart disease and cancer. It also helps prevent constipation and reduces cholesterol and blood pressure.
Honey even does a better job of maintaining energy levels than other sweeteners. While consuming sugar typically provides only a very brief spike in blood sugar, a study found that athletes given honey after a workout maintained optimal blood sugar levels for a full two hours -- and their muscles recovered faster from the workout than those who consumed other sweeteners. Darker honeys tend to have more antioxidants -- and more flavor. Best: One to two teaspoons several times a week.
KIWIS
Kiwis contain massive amounts of vitamins C and E. Vitamin C can reduce our risk of asthma, osteoarthritis and colon cancer. It also can boost our immune systems. Dietary vitamin E appears to lower the risk of Alzheimer's disease -- and unlike most vitamin E-rich foods (nuts, oils), kiwis aren't high in fat or calories.
Kiwis are an excellent source of the antioxidant lutein, which is associated with lower risk of cataracts and macular degeneration. And they have been shown to reduce the risk of blood clots. Best: One kiwi two to three times a week.
ONIONS
Onions deliver many of the same benefits as garlic. They can help reduce blood pressure, cholesterol levels and the risk of heart disease. They're useful as anti-inflammatories and have antibiotic properties. There's some research to suggest that onions might reduce the risk of colon cancer.
After you cut open an onion, let it sit for five to 10 minutes before cooking. Applying heat sooner will deactivate the thiopropanal sulfoxide in the onion. That's the compound that contributes to the onion's ability to help our hearts, among other health benefits. In general, you will get the greatest benefits by eating the most pungent onions. Best: Dishes containing onions at least three times a week.
POMEGRANATES
Pomegranates are phytochemical powerhouses, and they are packed with potassium, which can help lower your blood pressure. Studies even suggest that pomegranates can slow the progression of prostate cancer and reduce the risk of atherosclerosis, the narrowing and hardening of the arteries. Best: Four to eight ounces of 100% pomegranate juice several times each week. Avoid brands that contain added sugar.
Steven G. Pratt, MD
In his new book SuperFoods HealthStyle, Steven G. Pratt, MD, adds dark chocolate, avocados and seven other foods to the original list of 14 that he presented in his best-selling SuperFoods Rx.
Together with exercise, weight control, healthy sleep habits and stress reduction, these foods can help you live a long and healthful life...
APPLES
Apples can reduce your risk of heart disease, certain cancers, high blood pressure and type 2 diabetes. They are particularly good for the respiratory system, helping to prevent lung cancer and asthma.
Why are apples so beneficial? They are a great source of fiber, potassium and disease-fighting antioxidants, such as vitamin C and polyphenols. But evidence suggests that it is the complex synergistic interactions among these various elements that make the fruit so healthful.
Eat as wide a variety of apples as possible -- and don't remove the peels. A 2003 study in Journal of Agricultural and Food Chemistry confirmed that the concentration of antioxidants in an apple's skin is several times greater than in its flesh. Best: An apple a day, just as the saying goes.
AVOCADOS
Avocados have a remarkable ability to help the body absorb nutrients from food. You'll get substantially more health benefits from the carrots and tomatoes in your salad if you toss in half an avocado as well. This is probably because the monounsaturated fat of the avocado increases the body's absorption of fat-soluble carotenoid phytonutrients, such as beta-carotene.
Avocados also contain lots of magnesium, which helps prevent type 2 diabetes and migraine headaches, as well as plenty of potassium, which promotes low blood pressure and good circulation.
Though relatively high in calories (48 calories per ounce), avocados help fight obesity because they boost satiety -- the feeling of fullness that signals us to stop eating and thus helps control calorie intake. Best: One-third to one-half an avocado two to three times a week.
DARK CHOCOLATE
Dark chocolate contains plenty of polyphenols, such as flavonols, which lower blood pressure. (Milk chocolate does not appear to lower blood pressure.) Chocolate also is a natural anti-inflammatory.
A 2000 study published in American Journal of Clinical Nutrition showed that the effects on blood flow from drinking one cup of cocoa rich in flavonol were comparable to those from taking a low-dose aspirin (though the benefits didn't last quite as long). This suggests that a bar of dark chocolate can be used to treat a mild headache or other minor pains.
Newman's Own Sweet Dark Chocolate has significantly more polyphenols than any other dark chocolate I'm aware of. Next on the list are Dove Silky Dark Chocolate... Endangered Species Chocolate Company Wolf Bar... Cadbury Royal Dark Indulgent Dark Chocolate... and Hershey's Special Dark Mildly Sweet Chocolate. The higher the percentage of cocoa solids in your dark chocolate, the more polyphenols it contains.
Despite its high fat content, dark chocolate does not seem to increase blood cholesterol levels. Best: Chocolate is a high-calorie food, so consume no more than 100 calories of chocolate per day -- that's about half of a 2.8-ounce Newman's Own Sweet Dark Chocolate bar.
OLIVE OIL
The single most healthful change people can make to their cooking habits is to use extra virgin olive oil in place of other oils and fats. While most fats and oils are bad for us, olive oil has been shown to reduce the risk of breast and colon cancer, lower blood pressure and improve cardiovascular health. Select an extra virgin olive oil that is cold pressed and greenish in color -- this suggests that it has a high level of polyphenols. Best: One tablespoon most days.
GARLIC
Eating garlic on a regular basis helps reduce blood pressure, triglyceride levels and your LDL (bad) cholesterol -- and it may increase HDL (good) cholesterol. Garlic is an anti-inflammatory that can help control arthritis. It has been shown to have significant antibiotic properties, decreasing the incidence and severity of bacterial infections.
There's even some evidence that garlic consumption might reduce the risk of certain cancers, including colorectal, gastric and prostate cancer, though more research is needed on this subject. Best: About one clove of garlic several times a week. Fresh garlic is better than dried garlic or garlic supplements. Raw garlic offers the most health benefits, but cooked is fine, too.
HONEY
Daily honey consumption increases the amount of antioxidants in the blood, which appears to reduce the risk of heart disease and cancer. It also helps prevent constipation and reduces cholesterol and blood pressure.
Honey even does a better job of maintaining energy levels than other sweeteners. While consuming sugar typically provides only a very brief spike in blood sugar, a study found that athletes given honey after a workout maintained optimal blood sugar levels for a full two hours -- and their muscles recovered faster from the workout than those who consumed other sweeteners. Darker honeys tend to have more antioxidants -- and more flavor. Best: One to two teaspoons several times a week.
KIWIS
Kiwis contain massive amounts of vitamins C and E. Vitamin C can reduce our risk of asthma, osteoarthritis and colon cancer. It also can boost our immune systems. Dietary vitamin E appears to lower the risk of Alzheimer's disease -- and unlike most vitamin E-rich foods (nuts, oils), kiwis aren't high in fat or calories.
Kiwis are an excellent source of the antioxidant lutein, which is associated with lower risk of cataracts and macular degeneration. And they have been shown to reduce the risk of blood clots. Best: One kiwi two to three times a week.
ONIONS
Onions deliver many of the same benefits as garlic. They can help reduce blood pressure, cholesterol levels and the risk of heart disease. They're useful as anti-inflammatories and have antibiotic properties. There's some research to suggest that onions might reduce the risk of colon cancer.
After you cut open an onion, let it sit for five to 10 minutes before cooking. Applying heat sooner will deactivate the thiopropanal sulfoxide in the onion. That's the compound that contributes to the onion's ability to help our hearts, among other health benefits. In general, you will get the greatest benefits by eating the most pungent onions. Best: Dishes containing onions at least three times a week.
POMEGRANATES
Pomegranates are phytochemical powerhouses, and they are packed with potassium, which can help lower your blood pressure. Studies even suggest that pomegranates can slow the progression of prostate cancer and reduce the risk of atherosclerosis, the narrowing and hardening of the arteries. Best: Four to eight ounces of 100% pomegranate juice several times each week. Avoid brands that contain added sugar.
