Secret Superfoods

Secret Superfoods

Way Beyond Blueberries and Salmon

From the Editors of Bottom Line Personal

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Secret Superfoods

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Seven Super Foods

Nearly 2,500 years ago, Hippocrates, the father of modern medicine, said, Let food be thy medicine and medicine be thy food. This is still true todaythe right foods help you stay healthy and are powerful disease fighters.

Here are seven of the best

1. Beans. Americans consumption of beans has steadily increased over the past two decades, and thats good news because beans have tremendous healing power. Popular varieties include soybeans, garbanzo (chickpeas), pinto, kidney, lima, navy and black beans. Beans are a type of legume, a class of vegetable that also includes lentils and peas.

Beans are high in protein, low in fat and calories, and rich in complex carbohydrates, fiber, phytonutrients and several vitamins and minerals, including folic acid and other B vitamins, potassium, magnesium and iron.

In addition, beans are loaded with soluble fiber, the same type of gummy fiber found in the oat bran in oatmeal. This type of fiber helps bind and eliminate cholesterol and stabilize blood sugar levels.

A study conducted by the US Department of Agriculture found that beansespecially black, pinto and kidney beanstopped the list of vegetables that are rich in disease-fighting antioxidants.

Specifically, several studies have shown that regular consumption of beans significantly reduces the risk for cardiovascular disease. New studies are now suggesting that beans also have potent anticancer properties.

Recommended: Eat one-half cup of beans four times weekly. Beans make an excellent addition to salads, rice dishes and soups, and they can be pureed as a dip.

Helpful: Many people avoid beans because they experience gas after eating them. If this is a problem, take an enzyme product such as Beano, available at most grocery stores and drugstores. Follow directions on the label.

2. Broccoli. I am thankful that broccoli is such a popular food in my householdall three of my children like it. This king of the cruciferous family (other members include brussels sprouts, cabbage, kale, cauliflower and bok choy) is an excellent source of vitamin C, vitamin A, folic acid, calcium and fiber.

Broccoli fights cancer. It contains two classes of anticancer phytonutrients isothiocyanates and glucosinolates .

Sulforaphane is an isothiocyanate that activates detoxifying enzymes in the body that prevent the formation of cancer-causing substances. Sulforaphane also has potent antioxidant properties.

Indole-3-carbinol (I3C) is a glucosinolate that has been shown to benefit women with early-stage cervical cancer and helps protect estrogen-sensitive cells, such as breast cells.

Broccoli also is rich in the carotenoid antioxidants lutein and zeaxanthin. Both are important in preventing ultraviolet damage to the eyes and can help prevent cataracts and age-related macular degeneration, the leading cause of blindness in people age 65 and older.

Recommended: Eat one-half cup of raw or lightly steamed broccoli daily (buying frozen broccoli is fine). Avoid boilingit diminishes its nutritional value.

Broccoli sprouts, which are the newly sprouted seeds of broccoli, can be added to sandwiches or salads. They contain 30 to 50 times the concentration of protective phytonutrients that are found in mature broccoli plants. Broccoli sprouts are especially rich in sulforaphane. Because broccoli sprouts can be contaminated with bacteria, people with weak immune systems should check with their doctors before consuming them.

3. Eggs. The egg is an excellent source of protein, and it contains all the essential amino acids that your body cannot produce on its own. In addition, it is a rich source of vitamin K, cancer-fighting selenium, vitamin B-12 and choline, a nutrient required by cell membranes for healthy function. Some of these nutrients are found in the yolk, so egg whites alone are not as beneficial.

In the past, the egg got a bad reputation when it came to cholesterol and heart disease. However, multiple studies have now vindicated the egg.

A study in the Journal of the American Medical Association , conducted at Harvard School of Public Health, found no relationship between egg consumption and cardiovascular disease in a population of more than 117,000 nurses and health professionals who were followed for eight to 14 years. There was no difference in heart disease risk between those who ate less than one egg a week and those who ate one egg a day.

In fact, the protein in eggs appears to prevent blood clots. Eggs also contain the eye-protective nutrient luteinand lutein from eggs is more easily absorbed than that from spinach (one of the richest sources) or from supplements.