Keep in mind that eating a wide variety of fruits and vegetables, especially those with deep colors, gives you the most health protection.
1. Apples are an excellent source of fiber, much of it from pectin, a type of soluble fiber said to be effective in helping to lower cholesterol. Apples also supply the phyto- chemicals quercetin and other flavonoids.
2. Broccoli is considered a nutritional powerhouse, though unless it is grown specially, it has bugs. It's a high-fiber vegetable and an excellent source of beta-carotene (vitamin A), folate, potassium and vitamin C. It also naturally contains sulphoraphane, a cancer-fighting phytochemical.
3. Berries, red or blue, are very high in antioxidants said to protect against cancer, such as ellagic acid. Blueberries are high in pectin (see apples); strawberries have pectin and more vitamin C than any other berries; and raspberries contain both pectin and vitamin C.
4. Bulgur, a steamed and cracked form of whole-wheat berries, provides low-fat protein, iron, folate, thiamine, magnesium, vitamin B6, iron, selenium, vitamin E, zinc and fiber.
5. Brown rice is rice with the nutritious bran layer still attached. It provides five times more fiber than white rice. (White rice, please note, is usually enriched with many of the nutrients lost when the brown bran is removed.)
6. Cabbage is a good source of cancer-preventing fiber, vitamin C and folate. Red cabbage has more vitamin C than green cabbage (although it does not contain as much folate as green cabbage). Research indicates that cabbage and other members of the cruciferous vegetable family — including broccoli, Brussels sprouts and cauliflower — may help to ward off cancer. All have serious bug problems unless specially grown.
7. Carrots are an excellent source of beta-carotene, an "antioxidant," cancer-fighting substance that colors the carrot orange. It converts to vitamin A, which is essential for eye health. Other orange foods that have lots of beta- carotene include cantaloupes, apricots and pumpkins.
8. Dried Beans like kidney, black, white, red and pinto beans are an excellent source of carbohydrates, low-fat protein, fiber, folate, iron, potassium and magnesium.
9. Olive Oil is high in monounsaturated fat which research indicates is healthy for your heart. It is also a good source of the antioxidant vitamin E.
10. Sweet Potatoes provide vitamin B6, vitamin C and potassium. The skin is a rich source of fiber and their orange color tells you they have plenty of beta-carotene.
11. Tomatoes are red because they contain a high amount of a health-protecting phytochemical called lycopene. Studies show that this relative of beta-carotene has strong anti- cancer properties. Lycopene is more easily absorbed from cooked or processed tomatoes in products such as sauce. Tomatoes, like oranges and peppers, also contain plenty of Vitamin C.
12. Fish is a good source of protein, B vitamins and minerals. Mackerel, salmon, herring and canned white albacore tuna are especially high in omega-3 fatty acids shown by many studies to boost cardiovascular health and likely strengthen immunity against cancer cells.
2005 Dr. Reuven Bruner. All Rights Reserved.
For more information, contact him at: POB 1903, Jerusalem, 91314, Israel; Tel: (02) 652-7684; Mobile: 052 2865-821; Fax: (02) 652-7227; Email: dr_bruner@hotmail.com
