Superfoods

Experts cook up a list of edibles that pack the greatest nutritional wallop

June 26, 2007

Skip the aspirin and instead have a giant helping of spicy curry? Forget
your blood pressure meds and sip another cup of green tea? Give up
cholesterol-lowering statins and try a handful of almonds or walnuts?

Could good health and reduced risk of disease really be as easy as eating
some super nutritious foods?

Although few nutritionists would ever guarantee that super foods will make
you super healthy, most agree that edible superstars will give your body
many of the nutrients it requires to operate at peak performance.

"More and more, what we see is that what we eat and do not eat is becoming
the central front in (determining) whether we (are in) a state of optimum
health," says Dr. David Leopold, family practitioner and integrative
medicine specialist at the Scripps Center of Integrative Medicine. "When we
look at why people do well throughout life, it continually comes down to two
things: Regular exercise and eating a nutritious diet."

So, which foods offer the healthiest bang for your buck?

It all depends on whom you talk to, the latest research and the hottest
hype. To find a list of super nutritious foods you can really sink your
teeth into, we asked six nutrition experts and one chef of healthy cuisine
for their favorite nutritious super foods. Those that were recommended by
the majority comprise our superstar list.

Other nutrient-rich foods advocated by some of our experts are offered as
healthy runners-up and should also be part of your regular eating plan.

But, no matter how nutritious, these foods must be part of an overall
healthy diet.

"Super foods are meant to replace other (less healthy) things in the diet,"
Leopold says. "They're not to be eaten on top of a Big Mac."

Staff librarian Beth Wood contributed to this article.

GREEN TEA
Superstar qualities: Contains beneficial polyphenols, antioxidant compounds
that act as anti-inflammatory agents to promote heart and digestive health
and reduce the risk of cancer, diabetes, hypertension and vision loss. If
you drink flavored green tea, Dr. David Leopold, of the Scripps Center of
Integrative Medicine, recommends making sure it's all green tea (not a
blend), organic and without any artificial flavorings.

How much: Several cups a day, but no more than two of them caffeinated.

TOMATOES
Superstar qualities: Rich in lycopene, a powerful antioxidant that may
reduce the risk of macular degeneration and breast and prostate cancer.
Lycopene is easier to absorb from cooked tomatoes, such as sauce or paste,
but freshtomatoes are alsobeneficial.

"You can use tomato sauce in so many things," says Cheryl Rock, professor of
nutrition at the University of California San Diego School of Medicine,
explaining that by consuming it as a sauce, you're getting a condensed
version. "Don't be stingy with the tomato sauce on the pizza. Pour plenty of
it on."

How much: One serving (one medium tomato or a cup of cherry tomatoes or a
half cup of tomato sauce) a day.

LEAFY GREENS (INCLUDING SPINACH, COLLARD GREENS, SWISS CHARD,MUSTARD GREENS)
Superstar qualities: Concentrated source of carotenoids, such as
beta-carotene and lutein, which provide powerful antioxidant protection.

"These greens are all high in calcium and minerals and fiber and a good
addition to your diet. They provide a lot more nutrients than lettuce," says
Dr. Andrew Weil, directorof the integrative medicine program at the
University of Arizona and author of several books, including "Eating Well
for Optimum Health" and "Healthy Aging.""You can stir-fry them or steam
them. By cooking them lightly, they not only taste better, but the nutrients
are more bio-available."

How much: One-half to a cup three orfour timesa week.

NUTS (ESPECIALLY ALMONDS AND WALNUTS)
Superstar qualities: May lower LDL bad cholesterol. High in protein and
healthy unsaturated fat, whichcontain naturally occurring
cholesterol-loweringcompounds called plantsterols. High in omega-3 fatty
acids. Contain ellagic acid,a cancer-fighting antioxidant.

The Food and Drug Administration has approved health claims stating that the
consumption of most nuts (excluding Brazil and macadamia nuts) canreduce the
risk of cardiovascular disease.

How much: At about 200 calories per ounce, don't go nuts over nuts. A small
handful or 1 1/2 ounces a day is enough.Substitute this for that candy bar
you crave at 3 in theafternoon.

BERRIES
Superstar qualities: Blueberries, cranberries, blackberries or strawberries,
they're all a rich source of antioxidants, so they fight cell-damaging free
radicals, which may help prevent cancer and slow aging.

Weil keeps organic berries in his freezer so he can enjoy them as a snack or
low-sugar dessert all year long.

How much: Eat one-half to a cup of fresh or frozen berries every day.

WILD SALMON
Superstar qualities: Rich in essential omega-3 fattyacids, which help keep
triglyceride levels normal and may reduce the chance of heart disease. Has
anti-inflammatory properties that can help with rheumatoid arthritis pain. A
good protein source. Wild is better than farm-raised salmon because there
are fewer contaminants. Eat it canned, frozen or fresh.

How much: Eat 3-ounces two to four times a week.

SOY FOODS (TOFU, SOY NUTS, SOYMILK, EDAMAME, ETC.)
Superstar qualities: A good source of vegetable protein, soy also contains
isoflavones, estrogenlike substances that protect and help maintain healthy
bones. Contains omega-3 fatty acids, which promote heart health.

How much: One to two half-cup servings a day.

SUPER FOODS: RUNNERS-UP
Extra virgin olive oil

Superstar qualities: This monounsaturated fat is considered a "good" fat
that helps reduce the risk of cardiovascular disease, high blood pressure
and some cancers. Use it as your main cooking oil and base of your salad
dressings.

Studies have shown that the extra-virgin variety has anti-inflammatory
properties, says Dr. Steven Pratt, an ophthalmologist at Scripps Memorial
Hospital and author of the books "SuperFoods Rx" and "SuperFoods
Healthstyle" (William Morrow). He recommends looking for the words "first
cold pressed" on the label to indicate that little heat was used.

How much: 1 to 2 tablespoons a day.

YOGURT OR KEFIR
Superstar qualities: High in protein, calcium and beneficial for the GI
tract. Contains probiotics (healthy bacteria) to help with digestion and
promote healthy immune system.

Make sure it contains Lactobacillus bulgaricus and Streptococcus
thermopholis, the live bacteria that host health benefits.

How much: Six to eight ounces a day.

SPICES AND HERBS
Superstar qualities: Turmeric, cinnamon, oregano, basil and others are
concentrated forms of phytonutrients with antioxidant and anti-inflammatory
properties.

"Herbs and spices are a healthy, low-calorie way to add flavor and interest
to all kinds of food," says chef Rosie Daley, author of the book "The
Healthy Kitchen With Andrew Weil, M.D."

Pratt notes a USDA study that found that half a teaspoon a day of cinnamon
lowers blood-sugar levels in patients with type 2 diabetes and brought down
their bad cholesterol.

Studies show that turmeric blocks the same enzymes we try to block with
aspirin, offering protection from cardiovascular disease, Leopold says.

How much: Use them whenever you can.

BEANS
Superstar qualities: Red, white, brown or green, they're all low in fat and
high in fiber, folate and antioxidants, and can help protect against heart
disease and moderate insulin levels.

In order to make beans a complete protein, they must be eaten with a grain.
Copp suggests combining beans with brown rice or quinoa.

How much: Eat one-half to one cup several times a week.

POMEGRANATES
Superstar qualities: Contains phytonutrients that help fight against heart
disease, hypertension, some cancers and diabetes. Loaded with vitamin C.

How much: 4 to 6 ounces of juice a day. Copp suggests sprinkling pomegranate
seeds on salads or eating them as a snack.

DARK CHOCOLATE
Superstar qualities: Dark chocolate (not milk) that's at least 70 percent
cocoa solids is rich in flavonoids, antioxidants that are good for heart
health and reducing blood pressure.

How much: Chocolate is high in calories, so don't overdo it. An ounce a day
is enough to give you nutritional benefits without blowing your diet.

KIWIFRUIT
Superstar qualities: Rich in vitamin C, potassium and fiber.

According to Pratt, kiwi helps thin the blood like aspirin without the side
effects.

"Compared with other fruits, the kiwi is the most nutritionally dense. It's
a powerhouse of vitamin C (more than an orange) and antioxidants," Copp
says.

How much: Eat regularly as part of your USDA recommended two servings of
fruit a day.

OATS (AND OTHER WHOLE GRAINS)
Superstar qualities: Oats and other whole grains provide B vitamins and
fiber to keep you feeling full until lunchtime. Oatmeal has been shown to
lower cholesterol and help stabilize blood-sugar levels.

How much: Eat at least three serving of whole grains a day. One cup of
cooked oatmeal or one slice of whole-wheat bread is one serving.