W omen’s Health is always on a mission to find the best, healthiest choices. We’re your biggest cheerleader when it comes to your health. So when we decided to do a soups and smoothies book, we wanted only the healthiest ingredients to go into the recipes. You probably know that fresh fruits and vegetables and other “superfoods” are good for you, but do you know why? The healthiest foods contain essential vitamins and nutrients to give you glowing skin and shining hair, but they also protect the interior of our bodies from damaging free radicals. We figured you might not have time to do all the research, so we gathered the facts on the top healthiest foods and why you should be eating more of them.
Protect against:
Heart disease, high cholesterol, obesity, and stroke
Key nutrients:
Antioxidants and soluble fiber
It’s time to increase your apple IQ! Not only are apples among the most portable, inexpensive, and truly varied fruits (with 7,500 different kinds, there’s an apple for every taste preference, from sweet to tart), they’re also true health powerhouses. Their fiber content makes apples super satisfying. In one study, people who crunched on one 15 minutes before a meal ate 15 percent fewer calories at the meal. That translated to a 60-calorie deficit, once you factor in the calories in the apple. That may not sound like a lot, but if you did it once a day, you’d lose 6 pounds over the course of a year almost effortlessly.
About one-third of the fiber in apples is soluble, which is the type that helps to lower cholesterol. You need 3 to 5 grams of soluble fiber a day to get that effect; a medium apple has 2 grams. And apples keep your cardiovascular system ticking along in another way, too: They’re rich in the antioxidant flavonoid quercetin and polyphenol compounds that have anti-inflammatory properties. A Dutch study found that having one medium apple a day can reduce your stroke risk by about 43 percent.
Apples looking a little better to you now?
Protects against:
Bloating, cancer, digestive upset, and obesity
Key nutrients:
Folate, glutathione, inulin, and saponins
The next time you’re serving veggies and dip, consider swapping out the celery sticks for asparagus spears. When it comes to nutrient density, this elegant vegetable is hard to beat. For a measly 28 calories, seven large spears provide 72 percent of your daily vitamin K—a nutrient required for blood clotting and bone health. You also get 3 grams of fiber, 20 percent of your daily vitamin A in the form of cancer-fighting carotenoids, 18 percent of your folate, 17 percent of your iron, and some vitamin B6 and vitamin E.
And that’s not all! Asparagus is a good source of three compounds that are hard to find in many foods: inulin, glutathione, and saponins. Inulin is a type of fiber that has prebiotic properties. That means it serves as fuel for the healthy bacteria in your intestinal system, a characteristic that is probably responsible for asparagus’s reputation as a folk remedy for digestive woes. Asparagus is considered a leading anti-inflammatory food in part due to its high concentration of glutathione, which some scientists consider to be the most powerful antioxidant. This compound strengthens your immune system’s infection-fighting capabilities and also helps correct the cell damage that is often a first step in the development of cancer. Saponins are phytochemicals that may help lower cholesterol and reduce cancer risk.
While there are no studies to prove it, asparagus is said to have a diuretic effect and may help ease bloating. Those properties, combined with its high-fiber and low-calorie count, mean that asparagus is a good food to have in your diet if you’re trying to lose weight. Some people also claim that asparagus alleviates hangovers. One small study found that asparagus extract enhanced the liver’s ability to process alcohol and protected liver cells from the damage that alcohol can cause—but that was in test tubes. So go ahead and stick an asparagus spear in your Bloody Mary, if you like. Just don’t expect it to protect you from a pounding head if you indulge in one too many.
Protect against:
Cancer, diabetes, heart disease, macular degeneration, and obesity
Key nutrients:
Beta-carotene, fiber, folate, lutein, monounsaturated fat, phytosterols, potassium, and zeaxanthin
Ever notice that when you have guacamole as an appetizer you barely have room for your tacos? That’s because avocados are packed with a potent combination of fiber and healthy fats—there are 8 grams and 18 grams, respectively, in ½ cup of guac! Including the creamy green fruit (yes, avocados are a fruit) with your meal can keep you feeling full. A study at Loma Linda University in California showed that people who had half an avocado produced more leptin—the fullness hormone—for up to 3 hours after they ate.
Two-thirds of the fat in avocados is monounsaturated, which helps lower insulin levels and facilitate weight loss. What’s more, a mono-rich diet helps you lose belly fat specifically.
Monounsaturated fats provide a variety of other health benefits: They reduce inflammation, cholesterol, triglycerides, and blood sugar, and they ward off age-related memory decline. Monos even help keep skin plump and smooth by replenishing the protective layer of moisture-trapping fatty acids that surrounds skin cells.
Avocados are also the richest fruit source of phytosterols, compounds that alter the way your body processes cholesterol and may help lower LDL (or “bad”) cholesterol levels. And avocados are packed with the B vitamin folate, which is important for heart health and for protecting against birth defects, as well as carotenoids such as beta-carotene, lutein, and zeaxanthin. These antioxidants help promote eye health and protect against cancer and heart disease. What’s more, avocados help you absorb more of these antioxidants from any other foods you eat at the same time. In a study from Ohio State University, researchers served men and women lettuce, carrot, and spinach salads. When the salad contained avocado, the participants absorbed 8.3 times the alpha-carotene, 13.6 times the beta-carotene, and 4.3 times the lutein they did when they ate an avocado-free salad.
With so many benefits, there has to be a catch, right? Well yes, but it’s a small one: The high fat content of avocados means they’re also high in calories compared with other fruits and vegetables. Just one half of a medium-size avocado has 114 calories. So watch your portion sizes and have your guac with crudites instead of chips.
Protect against:
Diabetes, heart disease, and obesity
Key nutrients:
Antioxidants, folate, potassium, protein, and soluble fiber
We all know the old adage about beans, but they are indeed good for your heart—and the rest of your body, too. They’re the chameleons of the food world, able to play a variety of nutritional roles. Beans can count as a protein, a “good” carb, and even a vegetable serving.
One of their most powerful properties is soluble fiber. Beans contain more of this compound than almost any other food. Soluble fiber absorbs water in your digestive tract, which means it leaves your stomach slowly, having a beneficial effect on your weight (because you feel fuller longer) and your blood sugar levels. In a report from the National Health and Nutrition Examination survey, scientists found that people who ate beans were 23 percent less likely to have large waists than those who never ate beans. And researchers from the University of Toronto found that people with type 2 diabetes who ate mostly low-glycemic-index foods such as nuts and beans improved their blood sugar levels and were at lower risk for heart disease than people who ate mostly whole grain breads, cereals, and brown rice.
Soluble fiber also interferes with the absorption of dietary cholesterol, so it can lower your blood cholesterol levels. Researchers at Arizona State University Polytechnic in Mesa found that adding ½ cup of beans to soup reduces cholesterol levels by up to 8 percent.
Black beans, red kidney beans, and other dark-colored beans are as high or higher in antioxidants as colorful fruits and vegetables. But that doesn’t mean that paler beans have no value. For instance, white beans give you 100 milligrams of calcium per ½ cup—a respectable amount! And lentils are one of the best sources of the B vitamin folate, which is so important in lowering the risk of birth defects and also plays a role in heart and brain health.
The rest of that childhood chant—the line that rhymes with heart —is, unfortunately, also true. Beans contain complex sugars called oligosaccharides that can’t be digested. They are fermented by the good bacteria in your gut, producing gas and bloating. But you can both reduce beans’ oligosaccharides and make your body more resistant to them. Soaking beans overnight and then cooking them in fresh water or rinsing canned beans can help remove the sugars. (Rinsing canned beans also removes about 40 percent of their sodium, so it’s a good idea whether you suffer from bean-related bloat or not.) Drink lots of water when you eat beans (or any other high-fiber food), and start with small portions so your digestive system adjusts. That way, you get the health benefits without the unpleasant consequences.
Protect against:
Cancer, diabetes, heart disease, memory loss, and obesity
Key nutrients:
Anthocyanins, antioxidants, fiber, and vitamin C
It’s amazing what eating just a handful of berries can do for your health. In a study involving 200,000 men and women, those who ate 1 cup of blueberries a week had a 23 percent lower risk of developing diabetes. Having ½ cup of blueberries or 1 cup of strawberries a week protected the brains of elderly women (with an average age of 74) from age-related memory decline. Harvard researchers estimated that the berry eaters delayed their cognitive decline by as much as 2½ years.
The “magic” ingredients in berries responsible for these benefits appear to be anthocyanins—red and blue pigments that are powerful antioxidants. These compounds have also been linked to a lower risk of a variety of cancers. On top of that, each berry type comes with its own nutritional bonus: Blueberries have the highest concentration of anthocyanins. Raspberries have the most fiber—at 8 grams per cup, ounce for ounce more than any other fruit. One cup of strawberries has more vitamin C than you need in a day. Cranberries have five times the antioxidant power of broccoli, plus they’re a natural probiotic, which means they’ll enhance good bacteria levels and protect you from foodborne illnesses. Blackberries help lower cholesterol and blood pressure, and they can play a key role in keeping diabetes, heart disease, and cancer at bay. And berries have some of the lowest calorie counts of all fruits, ranging from 53 per cup for strawberries to 84 per cup for blueberries.
Although berries are delicate and their season is short, you can freeze fresh berries for up to a year, or you can buy packaged frozen ones. Just be sure to check the labels as some brands come loaded with sugar. Cranberries in their natural state are so tart that cranberry products are often terribly oversweetened. You’re much better off buying fresh cranberries to make your soup or smoothie.
Protects against:
Cancer and heart disease
Key nutrients:
Fiber, folate, sulforaphane, and vitamin C
Maligned by a president and millions of picky eaters, broccoli has a reputation for being a bitter-tasting vegetable with an unpleasant odor. But that’s not broccoli’s fault—blame the chef! Too often broccoli is overcooked, which turns it an unappetizing, drab green, makes it mushy, and concentrates the sulfur compounds that are responsible for some of its strong flavor. If you’ve been a broccoli-hater, you owe it to your health to give it another try. Along with other members of the cruciferous family, like cabbage, cauliflower, Brussels sprouts, broccoli rabe, bok choy, and turnips, broccoli is a true nutrition all-star.
Let’s start with the basics: A cup of broccoli gives you a hefty dose of calcium, manganese, potassium, phosphorus, magnesium, iron, fiber, folate, and vitamins C and K. It also has 3 grams of protein. Broccoli’s cancer-fighting compounds include carotenoids and especially sulforaphane. Japanese researchers found that women with breast cancer who ate a lot of broccoli and other cruciferous vegetables cut their risk of a recurrence by 35 percent and their chances of dying from the disease by 62 percent in a 3-year period. Other studies have shown that men at risk for prostate cancer who ate about a pound of broccoli a week experienced more gene changes linked to a reduced chance of developing cancer, and that eating cruciferous vegetables even cut the odds of lung cancer in smokers by 20 to 55 percent. (But don’t use that as an excuse to smoke!)
The saddest thing about overcooking broccoli is that it destroys many of the nutrients. To get the benefits of broccoli and learn to love it, blanch it in boiling water for a few minutes, or steam it until it turns bright green. That’s when you know it’s tender enough to eat but still crunchy enough to enjoy. Serving broccoli with whole grains or nuts helps to soften the bitterness, as does pairing it with sweeter vegetables like red peppers, carrots, or caramelized onions. Stir-frying broccoli with garlic does the trick, too. If all else fails, try broccolini, which has a similar nutritional profile but a milder, peppery flavor.
Protects against:
Cancer, diabetes, Parkinson’s disease, and stroke
Key nutrients:
Boron, caffeine, chromium, and polyphenols
Whether we get it from a specialty shop, a good old-fashioned diner, or a pot in the kitchen, Americans love coffee. We drink an average of 3 cups per person each day. Although we savor that warm comfort, soothing aroma, and caffeine hit, most of us at one time or another have wondered: How bad is this for me? Relax. Coffee, in fact, has many perks.
Swedish researchers found that women who drink 5 cups a day are 57 percent less likely to get an aggressive form of breast cancer than those who don’t drink coffee. And according to another study, just 1 cup a day protects against liver cancer.
But the powers of this magical brew don’t stop there. Drinking more than 1 daily cup of coffee is associated with a 22 to 25 percent lower risk of stroke, according to a study in the journal Stroke . Harvard researchers found that coffee lowers your odds of developing type 2 diabetes by 29 to 54 percent. And having 1 to 3 cups a day cuts your risk of Parkinson’s disease, enhances short-term memory, and helps prevent dementia.
Most of the disease-fighting benefits of coffee don’t come courtesy of caffeine, but are due to its polyphenol antioxidants. Coffee is right up there with fruit as a source of these compounds, and because of our high intake, it’s the number one source of antioxidants in the American diet.
That doesn’t mean, though, that caffeine has no value. While consuming too much can leave you jittery and can interfere with sleep, it does keep you alert. It also improves your endurance. In one study, recreational runners improved their 5K times by 1 percent after drinking a cup of high-test coffee. A study in the journal Physiology and Behavior showed that caffeine boosts metabolism by about 16 percent. And people who drank caffeinated coffee had a lower risk of basal cell carcinoma, the most common type of skin cancer, according to a study in Cancer Research . (Decaf was not protective.) A word to the wise: Take your java black or with a little milk or cream. Gourmet coffee drinks can contain more calories and sugar than a can of soda.
Protects against:
Depression, diabetes, heart disease, and obesity
Key nutrients:
Flavonoids
Turns out, you can have your chocolate and eat it, too! In recent years, scientific findings have revealed that this guilty pleasure is actually a bona fide health food. Cocoa and dark chocolate that contain at least 70 percent cacao are rich in antioxidant flavonoids and, in fact, have among the highest antioxidant concentrations of any foods. These antioxidants can provide a multitude of benefits, including keeping your arteries flexible and improving your circulation. People who eat chocolate may be 37 percent less likely to develop heart disease and 29 percent less likely to have a stroke than those who don’t, according to a British study. And there’s evidence that chocolate can be cardioprotective even if you already have heart disease. A Swedish study published in the Journal of Internal Medicine shows that heart attack survivors who snacked on chocolate just twice a week were 70 percent less likely to die from cardiac problems. More flexible arteries benefit your brain, too. After drinking a cup of hot cocoa, people in one study were able to count backward more quickly and accurately than they did when they did not drink cocoa, and they were less likely to feel tired or mentally drained.
Chocolate eaters are also happier, calmer people because daily hits of the treat reduce levels of stress hormones, according to a study in the Journal of Proteome Research . Other studies show that the phenethylamine chocolate contains triggers the production of endorphins and results in a feeling of well-being that’s similar to falling in love. In one study, couples were connected to brain and heart monitors, given chocolate, and then told to kiss. Both the chocolate and the kissing alone made hearts pound and brains buzz, but the addition of chocolate doubled excitation rates in the brain’s pleasure center during the kiss, especially in women.
Paradoxically, giving in to chocolate cravings can help you drop pounds. In one study, people who were offered pizza 2½ hours after eating dark chocolate ate 15 percent fewer calories than they did when they had milk chocolate. And researchers at the University of California, San Diego, conducted a study that made them suspect that the calories in chocolate are metabolized in such a way that they don’t lead to weight gain. Dark chocolate lovers were thinner than those who ate very little of the treat, even though they didn’t consume fewer calories overall or exercise more. Still, you want to keep your chocolate fix healthy, so stick to small servings and pair it with other antioxidant-rich foods, like fruit or nuts.
Protect against:
Cancer, diabetes, macular degeneration, and obesity
Key nutrients:
Calcium, carotenoids, fiber, folate, iron, vitamin C, and vitamin K
Nutritionists like to talk about “nutrient density”: the amount of nutrients you get from a food relative to its calorie count. From mild-tasting romaine lettuce and spinach, to peppery arugula and mesclun, to pleasantly bitter escarole, kale, Swiss chard, and collards, calorie for calorie, dark leafy greens are among the most nutritious foods on the planet. For instance, 1 cup of cooked kale provides 1,327 percent of your daily vitamin K, 354 percent of your vitamin A (in the form of antioxidant carotenoids), 89 percent of your vitamin C, 9 percent of your calcium, 8 percent of your iron and potassium, 6 percent of your magnesium, 4 percent of your folate and vitamin E, and 3 grams of fiber. It also contains sulforaphane—a cancer-fighting compound found in cruciferous vegetables. All that for just 36 calories. To one degree or another, all leafy greens (even iceberg lettuce) contain the same nutrients. But the darker the green, the more nutritious it is. Iceberg lovers, try romaine: It has the same refreshing crunch, but 9 times the carotenoids, 7.5 times the vitamin C, 4 times the folate, and 3.6 times the vitamin K.
Their carotenoid content makes dark leafy greens potent cancer fighters as well as vision protectors. Lutein, a carotenoid abundant in greens, has been linked to a lower risk of macular degeneration (the leading cause of blindness) and cataracts. Vitamin K is a powerful anti-inflammatory, and some studies suggest that it helps protect against arthritis. It’s also an important component of bone health.
The strong flavors of some of the deepest-hued greens make people shy away from them, but there are a few things you can do to make them more palatable. Blanch sturdy greens like kale and collards in boiling water until the color turns vibrant, about 2 to 3 minutes. Then sauté the greens with garlic in a flavorful olive oil. For salads, you can combine milder-tasting greens with peppery ones.
It’s worth the effort to learn to love greens. Having just one serving a day (1 cup of raw greens or ½ cup of cooked) cuts your heart attack risk by about 23 percent, according to a report from the Harvard Nurses’ Health Study. More is better: Italian researchers found that women who eat 2 ounces of greens a day (about 1½ cups of raw spinach or 1 cup of chopped raw kale) lowered their odds of developing heart disease by about 46 percent. And a study from the University of Leicester found a strong connection between dark leafy greens and a reduced risk of type 2 diabetes. Those who ate at least 1½ servings a day were 14 percent less likely to develop the disease, something the researchers attribute to the high magnesium levels in greens. Need a little extra incentive? Researchers at the University of Munich found that people scored about 20 percent higher on a creativity test when they got a glimpse of the color green beforehand. They believe our brains associate the color with nature, which leads us to think about growth and development. So the next time you’re feeling uninspired, toss yourself a dark green salad!
Protect against:
Diabetes, digestive problems, heart disease, and obesity
Key nutrients:
Carotenoids, fiber, vitamin C, and vitamin E
The next time someone complains that “healthy foods are bland and boring,” hand her a mango and watch what happens. Sweet, juicy, tropical mangoes taste luscious and decadent but are some of the healthiest fruits around. In one study, people who ate 11 ⁄4 cups of mango daily for a month experienced a 37 percent drop in triglyceride levels, which helps cut heart disease risk. Another heart-healthy perk of mangoes is that they contain the antioxidant vitamin E. Mangoes’ antioxidant carotenoids not only make them a good source of vitamin A, supplying 36 percent of your daily needs in just 1 cup, but they also help protect against cancer.
Mangoes make a flavorful side dish or topping for poultry, pork, or fish, and they contain enzymes that help your body break down the protein in these foods. One cup also supplies 10 percent of your fiber needs. Both properties ease digestion.
Although the research is preliminary, mangoes may enhance fat burning. Researchers at Oklahoma State University in Stillwater found that mice that were fed mangoes as part of their diets for 2 months weighed the same as mice that were not, but they had less body fat and low blood glucose levels. When glucose is low, the body produces less insulin, a hormone that can boost fat storage. Low glucose also means a lower risk of diabetes. How’s that for some sweet news?
Protect against:
Alzheimer’s disease, heart disease, and obesity
Key nutrients:
Calcium, healthy fats, magnesium, protein, and vitamin E
When it comes to the nutritional benefits of nuts, the list just keeps growing. In addition to helping your heart, they also boost your brainpower. A study published in the journal Neurology showed that elderly people who ate diets rich in vitamin E and omega-3 fatty acids were less likely to have brain shrinkage and more likely to perform well on cognitive tests than those who didn’t. And those almonds you’ve been eating? You can subtract about 30 percent from their calorie count, because USDA scientists found that they have only 129 calories per ounce, not 170. Another study by the same group showed pistachios to be lower in calories as well. This trend likely applies to all nuts.
But even before this research was released, nuts were known to be big players in weight control, thanks to the healthy fats, protein, and fiber they contain all in one little package. In a Harvard University study, people who had walnuts at breakfast stayed full all morning and ate fewer calories at lunch. And nuts can rev your metabolism. Researchers from Georgia Southern University in Statesboro found that having a high-protein, high-fat snack increases calorie burn for more than 3 hours afterward!
Still, it’s easy to go overboard when eating nuts. Measure out a 1-ounce portion—about ¼ cup of nuts. If one handful just leads to another, try buying unshelled nuts and cracking them yourself. According to a study published in Appetite, noshing on pistachios you have to shell yourself can help decrease the number of calories you take in by more than 40 percent. This is probably because shelling the nuts makes you more mindful of how many you’re eating and slows you down, giving your brain time to register that your appetite is being satisfied.
Each nut has its own unique nutritional benefit. Almonds are a good source of calcium, walnuts are packed with cardioprotective omega-3s, and just one Brazil nut more than satisfies your daily requirement of selenium, a mineral that may help protect against cancer. All nuts have antioxidants, but pecans have the most. As is true for vegetables and fruit, eating a variety of nuts is better than eating just one type. You might try keeping a container of mixed nuts at your desk or in your pantry for an easy snack. Just be sure to keep your serving size in check because nuts are not low in calories.
Protect against:
Diabetes, heart disease, and obesity
Key nutrients:
Folate, protein, and soluble fiber
Whether you’re a traditionalist who likes hearty steel-cut oats or someone who prefers the quickness of a bowl of oat-Os cereal, you’ll be happy to know that either form of this whole grain serves up valuable nutrients.
Oats are one of the best sources of beta-glucan, a soluble fiber that lowers cholesterol levels. Soluble fiber binds to the cholesterol-based acids in your digestive tract; that means that when the fiber leaves your body, it takes the cholesterol with it. In turn, your liver has to make more of those acids, so it snags cholesterol from your bloodstream, lowering your blood levels of that substance.
In an 8-week University of Connecticut study, men with high LDL cholesterol who got a daily dose of soluble fiber from oats experienced a more than 20 percent drop in cholesterol levels. Other studies show that you need about 3 to 5 grams of soluble fiber a day—1½ cups of cooked oatmeal have 3 grams—to reap this benefit. This protein-rich grain is also high in a type of antioxidant called avenanthramides, which protect LDL cholesterol from oxidation (the first step in the buildup of the arterial plaque that can raise heart attack risk).
The fiber in oats means they’re digested slowly, so they keep you full. Oatmeal ranked third in a satiety index developed by Australian researchers who compared 240-calorie portions of various foods. And when Harvard University researchers analyzed the diets of more than 27,000 men over the course of 8 years, they found that the men who added one serving of whole grain foods to their daily diets weighed 2.5 pounds less than the men who ate only foods made from refined grains.
Although instant oatmeal has the same amount of soluble fiber ounce for ounce as rolled or steel-cut oats, it is not as filling. That’s because when the oats are sliced to cook quickly, their glycemic index—the rate at which they are digested and converted to glucose in the bloodstream—rises. Plus, flavored instant oatmeal is often a vehicle for sugar, with about 3 teaspoons of added sugar in each little packet. The truth is that you don’t save all that much time with the instant stuff—rolled oats (also called old-fashioned oats) cook up in just 5 minutes and they, too, are perfectly microwaveable.
Protects against:
Bone loss, cancer, heart disease, obesity, and stroke
Key nutrients:
Antioxidants, monounsaturated fat, and vitamin K
The centerpiece of Mediterranean cuisine, olive oil is at least partially responsible for the diet’s health benefits—but only if you pick the right type. Any olive oil is an excellent source of monounsaturated fat, but getting one with lots of other beneficial compounds takes a little thought. To pick the healthiest oil, don’t rely on labels, but trust your taste buds. True cold-pressed extra virgin olive oil (the kind to buy for both flavor and health) has a slightly bitter, peppery flavor. You should feel a little sting in the back of your throat or the urge to cough when you taste it straight; that’s a sign that the oil is rich in anti-inflammatories, polyphenols, and antioxidants.
Olive oil is at its most therapeutic and flavorful when it is as fresh as possible. Light, air, and time decrease the beneficial compounds in the oil, so skip the brands packaged in clear bottles, never buy an olive oil that doesn’t have a “best by” stamp and a date a few months away, and don’t be tempted by the deal on the 5-gallon can at the warehouse store. You should buy only as much as you will use in a few months. Real olive oil isn’t cheap, but a high price is no guarantee of quality. Try to buy your olive oil at a store that will let you taste it beforehand (or return it if you don’t like it), and remember that a little goes a long way.
Now that you know how to snag the good stuff, here’s why olive oil should be a staple in your kitchen for both cooking and drizzling. For one thing, it will make your heart happy. Monounsaturated fats prevent the oxidation of LDL (“bad”) cholesterol, a process that leads to clogged arteries. In one study, people who consumed the most olive oil had a 44 percent lower risk of dying from heart disease (and a 26 percent lower risk of dying from any cause) during the study period compared to those who ate the least olive oil. French researchers found that using extra virgin olive oil for both cooking and eating lowers stroke risk by 41 percent. While a group of Spanish scientists were studying the effect of the Mediterranean diet on heart disease, they discovered that elderly men who ate olive oil had a dramatic increase in blood markers that signal bone formation, while those who followed a Mediterranean-style diet with nuts and no oil or a low-fat diet did not.
Another reason to stock up on olive oil: The polyphenols and antioxidants it contains have antibacterial properties that kill the bacteria that cause ulcers. Those compounds also have been shown to protect against various cancers.
Finally, foods high in monounsaturated fat help you burn belly fat, and olive oil is no exception. It also appears to be more satisfying than other fats. Researchers at Pennsylvania State University in State College found that a lunch cooked in olive oil keeps you fuller longer than the exact same food cooked in corn oil. Food specialists at the University of Illinois at Urbana-Champaign gave 341 Italian restaurant patrons equal amounts of bread and either olive oil or butter. The olive oil group ate 26 percent more fat on each slice of bread, but the butter eaters ate more bread and therefore consumed about 17 percent more calories.
The message here, though, isn’t that you should pour olive oil all over everything. At 120 per tablespoon, the calories in olive oil add up quickly, so be sure to measure.
Protects against:
Cancer, diabetes, heart disease, and obesity
Key nutrients
Antioxidants, fiber, folate, iron, magnesium, phosphorus, and protein
With gluten-free diets gaining popularity, you may have noticed a new addition to the grain aisle at your local supermarket: quinoa (pronounced KEEN-wah). But quinoa really isn’t new at all; in fact, it was a staple food for Inca warriors, who prized the grain for its energy-giving powers.
Quinoa is not actually a grain, although it certainly cooks up like one. It’s a seed that’s botanically related to beets and Swiss chard, and it has some unique nutritional properties among “grains.” It’s higher in protein, for one thing, and that protein is complete, meaning it has all eight essential amino acids, just like eggs and meat do. All whole grains contain antioxidants, but quinoa is particularly packed with quercetin and kaempferol, anti-inflammatory compounds linked to a lower risk of cancer and heart disease. Quercetin is also a natural antihistamine. Like whole grains, quinoa helps to stabilize blood sugar because it has a low glycemic index and it’s high in fiber. That makes it valuable for weight control and diabetes prevention.
There are culinary advantages as well. Quinoa is nuttier and more flavorful than brown rice, and it cooks in just 15 to 20 minutes. Unlike grains, which are soft and chewy, quinoa is both soft and crunchy. When you cook it, the germ of the seed twists out and forms a crunchy “tail.” It tastes good hot or cold, can be used in sweet or savory dishes, and comes in three colors: ivory, red, and black. Take any rice or pasta recipe and sub in quinoa. You won’t be sorry!
Protects against:
Arthritis, bone loss, cancer, diabetes, heart disease, obesity, stroke, and viral infections
Key nutrients:
Caffeine and catechins
For a beverage with such a quiet, meditative, and somewhat fussy reputation, tea certainly packs a powerful health punch. The different varieties of tea—white, green, oolong, and black—all contain antioxidant polyphenols called catechins. The most powerful of these is EGCG, found in highest concentration in green tea. Studies have linked regular consumption of green tea to a lower risk of colon, breast, gastric, lung, and prostate cancers. Researchers at the University of Parma in Italy studied 32 men with a type of precancerous prostate change that develops into cancer within 1 year of diagnosis about 30 percent of the time. The men took 200 milligrams of green tea catechins (the amount in about 1 cup of tea) three times a day for a year, and only one developed prostate cancer. White tea also has disease-fighting properties. A study at Kingston University in London tested 21 plant and herb extracts and found white tea to be the most effective at reducing inflammation, thereby lowering your odds of rheumatoid arthritis, some cancers, and wrinkles.
EGCG is also a metabolism booster. Researchers at the USDA found that people burned an extra 67 calories a day when they drank oolong tea instead of the same amount of caffeinated water. They believe that something in the tea other than caffeine, most likely the catechins, encourages the body to burn fat for energy first (rather than carbohydrates). Fat oxidation was 12 percent higher when the study volunteers were drinking tea. In a small Japanese study, men burned 17 percent more fat during a 30-minute workout when they drank green tea beforehand.
But everyday black tea is no health slouch, either. People who drink a cup of it after eating high-carb foods decrease their blood sugar levels by 10 percent for 2½ hours, according to a study published in the Journal of the American College of Nutrition . Black tea also reduces blood pressure and helps you combat LDL (“bad”) cholesterol, lowering it by up to 10 percent in only 3 weeks.
Your immune system gets a helping hand from tea, too. Drinking a cup zaps viruses, such as the kinds that cause colds and flu, within 10 minutes, scientists at Pace University in New York City found. Have a sinus infection? Researchers at Alexandria University in Egypt found that green tea enhances the action of antibiotics, in some cases by threefold. Even allergy sufferers can get a break: EGCG may block the allergenic response some people have to pollen, pet dander, and dust.
And if all of that’s not enough, here’s the kicker: Tea can help slow the bone loss that comes with age. An Australian study found that tea-drinking women between the ages of 70 and 85 had greater bone density than women of the same age who did not drink tea.
Herbal tea doesn’t have the same antioxidants that regular tea does, but it does have its own health benefits. For example, chamomile and peppermint can soothe upset stomachs, passionflower helps you sleep, rosemary wards off stress-induced headaches, and thyme alleviates coughing and sinus pressure.
Iced tea is just as powerful as hot tea, if you make it yourself; the bottled stuff varies widely in antioxidant content. And scientists can’t seem to agree on the effect milk has on tea’s antioxidants. Some studies show that milk protein binds the beneficial compounds, yet others show it doesn’t make a difference. Until the jury comes in, drink at least a few of your cups straight up.
Protects against:
Digestive problems, heart disease, high blood pressure, obesity, and osteoporosis
Key nutrients:
Calcium, potassium, probiotics, protein, and vitamin B12
You probably think of yogurt as a great source of calcium, and you wouldn’t be wrong. (There’s only one other food that is a better natural source of this mineral than yogurt, and that’s ricotta cheese.) A 6-ounce container of nonfat plain yogurt has about 300 milligrams, or 30 percent of what you need each day.
But yogurt supplies so much more. First there’s the protein, a hefty 8 grams, surpassing the amount in a large egg or ½ cup of kidney beans. Nonfat Greek yogurt has more protein (18 grams) than regular yogurt, but also less calcium (200 milligrams). Next up is potassium—468 milligrams in 6 ounces, close to the amount in a large banana. Calcium and potassium work together to lower blood pressure. One study found that two servings of low-fat dairy a day cut the odds of developing hypertension by 54 percent.
Turning milk into yogurt requires the addition of healthy bacteria. Two strains—Lactobacillus bulgaricus and Streptococcus thermophilus —are used for this purpose. Many also contain L. acidophilus , which is a probiotic, a bacteria that takes up residence in your digestive tract and helps keep you healthy in several ways. (Many yogurt manufacturers add other probiotic strains to their products.) Probiotics have been shown to boost the immune system. In one study, elderly people who ate about 3 ounces of yogurt a day were 2.6 times less likely to catch colds than those who didn’t eat yogurt. Antibiotics decrease the number of healthy bacteria in your gut, which can lead to diarrhea. Eating yogurt helps you repopulate the good bacteria and reduces your odds of experiencing this unpleasant side effect by about 60 percent. Probiotics are also being studied for their role in heart disease prevention and weight control.
The calcium and protein combo in yogurt has been shown to make dropping pounds easier. A study from the Harvard School of Public Health that looked at the diet habits of more than 120,000 people for two decades found that consumption of nuts and yogurt was most closely correlated with weight loss. And yogurt seems particularly effective in burning belly fat. University of Tennessee, Knoxville, researchers found that women who lost weight eating yogurt had 81 percent less fat around their waists than those who didn’t eat yogurt.
All of these weight-loss benefits come from eating plain yogurt. The sugar-filled stuff is candy in disguise, in many instances. Some of the sugar in fruit yogurts comes from lactose in the milk itself (anything with -ose at the end is a sugar) or from the fruit. Even a plain, unsweetened, low-fat yogurt has 12 grams of sugar in a 6-ounce container. These natural sugars aren’t a problem, but fruit and flavored yogurts often contain added sugar in the form of sucrose or high-fructose corn syrup. Different brands add different amounts, and both natural and added sugars are lumped together on food labels. Your very best defense is to buy plain yogurt and add your own fruit, or even a little honey, if you like. That way, you control how much sugar you eat. Your second-best option is to read labels carefully and pick a flavored yogurt with as close to 12 grams of sugar as possible. If you don’t mind sugar substitutes, yogurts made with them will have the same amount of sugar as an equal portion of plain yogurt.