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Healthy Foods: Short List

Amaranth

This is technically a fruit, but can be used as a grain in breads, muffens and other flour based foods.
The seeds are higher in muscle building protein than other grains and are full of immune boosting Magnesium, Copper and Zink.

Apricots

A super source of the antioxidants beta carotene and vitamin C. Studies suggest beta carotene may help protect against lung cancer.
Apricots are also full of fiber, and are more nutritious fresh than canned.

Bananas

This fruit may help lower blood pressure. The Magic ingredient? Potassium.
Bananas are rich in Vitamin B6, which research at Tuffs University found is essential to maintaining a strong immune system.

Barley

It's brimming with beta glutans, a type of fiber that can lower your risk of heart disease by reducing levels of artery clogging LDL. (low density lipoprotein)
Hulled, waxy varieties (found in health food stores) contain the most beta glucans, but any barley is a good source.
Look for the term "unpearled" on the box; this means the barley is unprocessed and higher in fiber. (all fibers help lower blood pressure)

Black Beans

A bonanza of soluble fiber, the kind that helps lower LDL (by as much as 24 percent) and reduce blood pressure. The fiber also helps keep sugar levels on an even keel, staving off hunger, even reducing the need for insulin among diabetics.
Of course, other beans and peas are full of fiber too.

Broccoli

Broccoli is bursting with the cancer fighting fiber, beta carotene and vitamin C, plus folic acid (which helps prevent neural tube birth defects), bone building calcium and boron. There's more potassium. (which helps lower blood sugar)
Reseachers have also found in broccolt a hidden cancer fighting chemical, sulforaphane, which stimulates the activity of detoxifying enzymes in the body.

Brown Rice

It contains a substance called oryzanol, which reduces LDL levels by as much as 20 percent, (the high fiber rice bran found in brown rice may help lower cholestrol too) bonus, brown rice shines in vitamin B6 and magnesium, while also providing thiamine, (important for the functioning of nerves) nicin, copper and zink.
And it also has vitamin E which, studies show , strengthens the immune system and reduces the risk of heart disease and cataracts.

Cabbage

An important member of the cruciferous family of cancer fighting vegetables. It's anticancer key may be the presence of a substance called indoles.
Scientests think that one indole in particular may help prevent breast cancer by decreasing the activity of the chemical estradiol, which is a precursor to the hormone estrogen. (estrogen fuels the growth of certain tumers)

Cantaloupe

Brimming with beta carotene and vitamin C, plus fiber, potassium, folate and vitamin B6. Though studies show that beta carotene's anticancer effect is against lung tumers, it may also protect against oral cancers and cancers of the stomach, cervix and uterus.
The evidence that vitamin C reduces the risk of cancers of the mouth, throat, stomach and pancreas is compelling, says Gladis Block, Ph.D, professor of public health nutrition and epidemiology at the University of California at Burkely.

Carrots

Best for their sky high beta carotene content. A recent study of 87,000 female nurses found that those who eat five or more servings a week were 68 percent less likely to suffer a stroke than those eating one or fewer carrots a month.
Other studies have suggested that eating one carrot a day may reduce the risk of lung cancer among ex smokers.

Figs

Figure on getting vitamin C, potassium, magnesium and fiber from figs, fresh or dried. A recent Harvard School of Public Health study of more than 30,000 men found that only fruit fiber, like that found in figs, was linked to reduced systolic blood pressure (the upper number, which represents pressure during the heart's contractions).
All fiber is associated with reduced distolic blood pressure (the lower number, which represents the pressure when the heart is at rest between contractions).

Garlic

It is not just folklure, research suggests garlic helps protect against heart disease and stroke. It may also lower blood pressure, and test tube studies show it even acts as a antibiotic. Best of all, garlic contains substances that appear to detoxify carcinogens.
A member of the allium family, which includes onions and scallions, garlic has been linked to lower stomach cancer rates in China and Italy.

Ginger

This spice may be a natural diet aid, possibly boosting the rate in which the body burns calories, according to Australian researchers.
Ginger, with other spices including oregano, pepper, rosemary and thyme is a natural antioxidant.

Grapes

All grapes are a great source of boron, a mineral that may help ward off osteoporosis. Red grape juice is another healthy pick, besides boron, it contains reservatrol, a chemical that could prevent heart disease by inhibiting the clumping of blood cells.

Kale

Another boon against heart disease, this under appreciated cruciferous vegtable is especially rich in beta carotene and viramin C, both of which may reduce the harmful effects od LDL cholesterol.
Kale is also packed with fiber, vitamin B6. calcium, copper, manganese and poyassium.

Kiwifruit

Its fuzzy brown exterior hides a bright green interior chock full of cancer fighting fiber and vitamin C. Vitamin C may also play a role in the prevention of cataracts.

Lentils

A powerhouse of nutrients mostly B vitamins, which recent research from the ongoing Physicians Health Study, suggest it may help protect against heart attacks. Lentils are also high in fiber, protein and minerals such as iron and immune boosters copper, maganese and zink.

Mango

Brimming with beta carotene and vitamin C, the anticancer antioxidants, plus vitamin B6 and copper. USDA research has found still another health benifit of vitamin C, it helps lower blood pressure.

Miso

This soybean paste (used to season soups and sauces) contains isoflavones, substances tha may protect against breast cancer by inhibiting the growth of blood vessels that fuel solid tumers.
Tofu or soybean curd, is also rich in iron and calcium (when processed with calcium salts).
Another soy product, tempeh, also provides vitamins A and B6, magnesium and zink with less fat than tofu.

Nuts

They are a suprising help for your heart. A study at Loma Linda University in California found that adults on a low fat diet who ate 2 ounces of walnuts five or more times a week lowerd their total cholesterol levels by 12 percent. A controled group followed the same diet, minus the nuts, and showed just 6 percent drop.
Apperarently replacing saturated fat in your diet with polyunsaturated fat in nuts pays off, almonds and hazelnuts may have similar benefits.

Oats

A good choice for lowering LDL cholestrol. Most reciently, an analysis of 10 studies found that eating 3 grams of soluble fiber a day, the amount in a large bowl of 100 percent oat bran cereal, or three packets of instant oatmeal can cut LDL cholestrol by at least 5.6 percent in six weeks.

Olive Oil

A key component of the healthy mediterranean diet. It is the oil richest in monounsaturated fats, which lower blood cholesterol. A recent study found that you can cut LDL cholesterol by 7 to 10 percent if you substitute olive for margarine, even more if you're replacing butter. But do not go overboard on any oil, they contain 14 grams of fat and 120 calories per tablespoon.

Orange Juice, fresh squeezed

The clasic souce of vitamin C with a kick, folic acid, which helps prevent birth defects and may protect against cervical cancer.
Other citrus fruits and juices also contain limonoids, substances that animal tudies show can activate detoxifying enzimes in the body, possibly cutting cancer risk. The only citrus one should get less of is Grapefruit, as it inhibits the liver from breaking toxins down properly.
Smokers may want a double dose of O.J. their vitamin C requirments is twice that of nonsmokers.

Pears

A super source of fiber. In addition to all its other benefits, fiber (when combined with a low fat diet) can lessen the risk of developing polyps in the colon, which may be a precursor to cancer. Pears also provide some vitamin C, potassium and boron.

Prunes

The clasic source of relief for constipation, because they contain sorbitol (a natural sugar) and lots of fiber. Prunes are also a bone saving source of boron and of the antioxidant vitamins A and E.

Pumpkin

This fall favorite is very high in carotene content, just like its winter squash cousins, butternut and hubbard. All are fiber rich too. Harvard researchers recently found that women who ate of fruits and vegtables high in carotenes including beta carotene had a 39 percent lower risk of cataracts requiring surgery than women who had the lowest carotene intake. Winter squash was one of the strongest protectors.

Red Bell Peppers

A better anticancer pick than green peppers because they contain extra carotenes. They also supply more potassium and vitamin C which, aside from its antioxidant properties, also helps fight cancer by inhibiting the formation in your body of carcinogenic nitrosamines. (nitrosamines from when you eat foods containing nitrites, such as bacon.)

Spinach

A powerhouse of antioxidants and virtully every nutrient you can think of. It is a particulary rich source of folic acid, which may not only reduce the risk of neural tube birth defects but also protect against cervical dysplasia, a condition that precedes cervical cancer.
Another benefit, the Ongoing Harvard Nurse's Health Stydy found that women who ate spinach daily were 43 percent less likely to suffer a stroke than those who ate spinach once a month or less.

Strawberries

More vitamin C and fiber than you will find in most fruits, including oranges, in fact, any berries are an excellent source of fiber. Strawberries also contain ellagic acid, a natural cancer fighting chemical. Researchers have found that this compound is a potent inhibitor of such carcinogens as tobacco smoke and nitrosamines.

Sunflower Seeds

Similar to nuts in polyunsaturated fat content, but with much more vitamin E the antioxident that fights cancer, heart disease and cataracts.
Most recently, a large study of over 279,000 male and female health workers found that with the highest daily intake of vitamin E cut thei risk of heart disease by about 40 percent. An intake of at least 100 IU a day was shown to have the greatest benefit. (the RDA is currently 15 IU)

Sweet Potatoes

These pack almost twice as much fiber and significantly more beta carotene than white or red potatoes. In the Harvard Nurse's Health Study, women who took 15 to 20 milligrams of beta carotene a day (1/2 cup of mashed sweet potatoes has 13 milligrams) had a 39 percent lower risk for heart attack than women who consumed less than 6 milligrams of beta carotene a day.

Tea

Studies from all over the world describe the chemicals contained in tea that may prevent cancer as well as lower blood cholesterol. Most research, however, has been on green tea, popular in china. Some evidence suggests similar benifits from oolong tea, which hasn't been studied mush but may offer some protection.

Tomatoes

Contain lycopene, a chemical also found in red grapefruit, which is thought to help prevent some cancers. Tomatoes also supply respectable amounts of vitamin A and C, as well as fiber and potassium.

Wheat Germ

Just a quarter cup packs in 5 grams of fiber, as well as almost all the B vitamins, iron, magnesium and zink. It is incredibly rich in manganese too and is one of the best sources of vitamin E (other than oils) and chromium. Many Americans get too little chromium, a mineral that helps regulate blood sugar levels.

Whole Wheat Bread (or other whole grain)

Whole wheat bread flour and bread contain tripple the fiber found in white bread. It is also richer in vitamin B6 and magnesium. According to Simm Meydani, Ph.D professor of nutrition at Tuffs University in Boston, we need extra B6 as we age to keep our immune system strong. Any whole wheat foods, including pasta, provide protection.

Yogurt (homemade)

The ultimate health food, yogurt, may prevent allergic attacks, say researchers at the University of California, Davis. They found people who ate two 8 ounce cartons of yogurt with live cultures (speceficaly lactobacillus bulgaricus and streptocus thermophilous) per day came down with fewer colds and almost 10 times fewer allergy symtems than those eating the same amount of yogurt with killed cultures.
Other research found that women with recurrent yeast infections had almost seven times fewer infections when they ate yogurt containing live cultures. (in this case, lactobacillus acidophilus). Of course, yogurt is also a substitute source of bone building calcium.

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