…by Julie Usdavin and Alexandra Kazaks, PhD, RD…
Strawberries, raspberries, blueberries, arugula, radishes, Swiss chard, beets, cherries, apricots, broccoli and red bell peppers are brightly colored fruits and vegetables coming into season. What do all of these fresh, vibrant nutrient-dense foods have in common? Many help supply energy to the body; revitalize digestion; aid the liver in detoxifying chemicals, preservatives and pesticides; and keep the immune system strong.
While these are great sources of nutrients including vitamins A and C and/or minerals such as folate, fiber, iron, calcium and potassium, they also provide vibrancy to your plate and a pungent flavor to your taste buds. Have you tasted salad greens such as mizuna, dandelion greens or watercress without a dressing and noticed a spicy, pungent, bitter taste? This is how a plant protects itself from insects, fungi, chemicals or other organisms that may harm the plant. The plant produces bitter components upon injury to protect it, and it is these components that are high in health-enhancing phytochemicals. Salad greens, brightly colored fruits, legumes and nuts, and cruciferous vegetables may also be known as “superfoods,” as they contain high levels of phytochemicals that have been studied for preventing diseases such as cancer, heart disease and diabetes.
What are some of these top “superfoods” and how can you include more into your diet? The following berries are all high in antioxidants that may protect the heart and help improve the functioning of blood vessels:
• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Cranberries
• Elderberries
For instance, blackberries have been widely studied for their protection against cancer by aiding in DNA repair and reducing the stress response, among other biological processes. Berries are great blended into smoothies, stirred into yogurt or enjoyed as a dessert in a warm cobbler or compote.
Meanwhile, these beans and legumes are high in fiber, which help lower cholesterol levels, as well as improve blood glucose levels:
• Chickpeas
• Lentils
• Black beans
• Pinto beans
• Kidney beans
Beans are versatile and can be used to thicken soups when pureed, made into hummus for an afternoon snack with crudités, or added to vegetable soups to increase the protein and fiber content of the dish.
In addition to beans, nuts and seeds have many phytochemicals that are protective to the heart by improving blood pressure regulation and cholesterol levels, including:
• Pistachios
• Cashews
• Walnuts
• Pecans
• Hazelnuts
• Almonds
• Pumpkin
• Sunflower
• Flax seeds
Nuts also are high in many nutrients including zinc, magnesium, vitamin E, copper, potassium, iron, vitamin B6, fiber and selenium (mainly Brazil nuts). These can be tossed into salads in place of croutons to add texture and flavor, added into baked goods such as muffins or quick breads, or added to a trail mix for a mid-afternoon snack.
Broccoli contains a compound known as sulforaphane, which has been studied for its cancer-protective effect, along with inhibiting bacteria that may lead to stomach ulcers. Other vegetables and leafy greens have many phytochemicals that may be cancer protective and improve heart health, including:
• Kale
• Cauliflower
• Swiss chard
• Beet greens
• Collard greens
• Cabbage
• Red bell peppers
• Eggplant
• Watercress
• Spinach
• Tomatoes
Enjoy these vegetables chopped up and added into a salad with your favorite dressing or lightly sautéed over low heat to retain many of the nutrients.
In addition to these foods, there are many other “superfoods” that may help to lower blood pressure, improve blood flow and reduce inflammation, including:
• Garlic
• Onions
• Scallions
• Plums
• Peaches
• Pineapple
• Pomegranates
• Green tea
• Mushrooms
• Dark chocolate
When choosing your meal, opt for vibrant, brightly colored fruits or vegetables to take advantage of all the nutrients available in these foods.
Strawberry-Raspberry Sundae
Serves: 4
Prep Time: 10 min
1 cup strawberries, plus more for garnish
1/2 cup raspberries, plus more for garnish
2 tablespoons sugar (optional)
1/2 teaspoon lemon juice
2 cups nonfat vanilla frozen yogurt
Puree strawberries and raspberries with sugar and lemon juice in a blender. Serve over frozen yogurt and top with sliced strawberries and raspberries, if desired.
Eating Well. www.eatingwell.com/recipes/strawberry_raspberry_sundaes.html
This article recently appeared in the June 2011 issue of Northwest Prime Time, the Puget Sound region’s monthly publication celebrating life after 50. For more information, visit www.NorthwestPrimeTime.com
