From almonds and avocados to salmon and Swiss chard, there are plenty of powerhouse foods that help guard against disease
LESLIE BECK
From Wednesday's Globe and Mail
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January 16, 2008 at 8:41 AM EST
Healthy eating means more than just limiting fatty foods, refined grains, sugary desserts and salty fast foods. Don't get me wrong, that is important. But when it comes to preventing disease, the foods you include in your diet are just as important as the ones you exclude.
This year, resolve to add a variety of "power" foods to your meals - nutrient- and phytochemical-packed foods shown in scientific studies to help guard against disease. The following nutritional superstars are not only loaded with flavour, they are also easy to add to your meals:
SALMON
High in protein and low in cholesterol-raising saturated fat, salmon delivers omega-3 fatty acids that help prevent heart attack. Omega-3 fats in fish, in particular DHA (docosahexaenoic acid), may also help keep your brain healthy by fending off age-related dementia.
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For added flavour, brush salmon with hoisin sauce or tandoori paste before baking or grilling. Or bake with lemon juice, garlic and dill. Try a salmon sandwich as a change from tuna. Other good sources of omega-3 fats include trout, sardines, herring and mackerel.
BLACK BEANS
This meat alternative does more than add protein to meals. Black beans are also an excellent source of soluble fibre, folate and magnesium, nutrients thought to guard against heart disease. Their slowly released (low glycemic) carbohydrates may also help lower the risk of Type 2 diabetes by improving blood-sugar control.
For convenience, buy black beans canned (already cooked). Before using, drain and rinse under running water to remove sodium. Add black beans to chili, tacos, burritos, salads and soups.
QUINOA
Studies suggest a steady intake of whole grains such as quinoa can help protect against heart disease, Type 2 diabetes, colon cancer and even obesity.
Like other whole grains (such as brown rice, whole wheat and oats), quinoa is naturally low in fat and is a good source of fibre, folate, vitamin E, magnesium and selenium.
But this gluten-free grain is also protein-rich and serves up a fair amount of calcium and iron.
You'll find quinoa in natural food stores and some grocery stores. Enjoy quinoa as a side dish, hot breakfast cereal or substitute for rice in casseroles, stuffed peppers, soups, salads and stews.
BRUSSELS SPROUTS
This cabbage-family vegetable - along with broccoli, bok choy, cauliflower and cabbage - is prized for its high concentration of cancer-fighting chemicals called glucosinolates. Studies suggest that eating more of these vegetables can reduce the risk of breast, prostate, lung and pancreatic cancers.
A half cup of Brussels sprouts also serves up vitamin C, folate, calcium, potassium and fibre - all for only 30 calories. Toss halved Brussels sprouts into stir-fries. Add grated raw Brussels sprouts to soups and stews. Or enjoy them roasted with olive oil.
Swiss chard
This leafy green vegetable is a nutritional powerhouse: A half cup of cooked Swiss chard provides more than three times your daily dose of vitamin K, thought to help ward off osteoporosis. Swiss chard's generous content of folate and vitamins A and C may play a role in cancer prevention.
Swiss chard is an excellent source of lutein, a phytochemical linked with a lower risk of age-related macular degeneration and cataracts. (Macular degeneration is the leading cause of severe vision loss in older adults.) Steam or stir-fry Swiss chard with other vegetables. Add chopped Swiss chard to soups, pasta sauces and omelets.
POMEGRANATE
Valued for its medicinal properties since ancient times, only recently has this vibrant red fruit sparked the interest of nutritional scientists.
Pomegranate seeds contain polyphenols, antioxidants thought to benefit the heart and defend against cancer. Preliminary studies have found that drinking pomegranate juice daily lowers blood pressure and LDL (so-called "bad") cholesterol and slows the progression of prostate cancer.
Add fresh pomegranate seeds to smoothies, yogurt, breakfast cereal, whole-grain pilafs, salads and muffin batters. Add pomegranate juice to vinaigrette dressings or mix a half cup with sparkling water.
ALMONDS
Plenty of studies have linked eating nuts - all types - with protection from heart attack, high blood pressure, elevated cholesterol, Type 2 diabetes and even Alzheimer's disease.
Compared with other nuts, almonds are an exceptionally good source of monounsaturated fat, vitamin E and magnesium, nutrients tied to heart health.
Add slivered or chopped almonds to granola, oatmeal, yogurt, stir-fries and green salads. Raw, unsalted almonds work as a midday snack. To prevent weight gain, limit portion size to 24 almonds (30 grams or 160 calories). Substitute nuts for less healthy foods such as cookies, candy and potato chips.
KEFIR
Like yogurt, kefir is made by combining milk with active cultures to produce a creamy dairy product with live bacteria (probiotics). Probiotic bacteria have been shown to boost the immune system, prevent allergies and improve lactose intolerance; they may also help guard against inflammatory bowel disease and colon cancer.
Unlike yogurt, kefir contains kefiran, a compound shown to have some medicinal properties. Add plain or flavoured kefir to hot cereal, granola, smoothies and fruit salad. Top a baked potato with plain kefir mixed with salsa. Blend plain kefir with water and herbs to make a tangy salad dressing.
AVOCADOS
Though technically a fruit, avocados derive 84 per cent of their calories from heart-healthy monounsaturated fat. Like olive oil, research has shown, avocados help lower total and LDL cholesterol. They also provide folate and potassium, nutrients linked to heart health.
Use ripe avocado as a spread for sandwiches or to make guacamole. Garnish salads, tacos and egg dishes with sliced avocados. Calorie counters be warned: One avocado packs roughly 330 calories.
GREEN TEA
It's loaded with catechins, potent antioxidants, and studies suggest daily green tea consumption offers protection from heart attack, high blood pressure and breast and ovarian cancers.
Use brewed green tea to sauté vegetables, braise meat and marinate seafood. Use loose green tea leaves in rubs as a coating for meat and poultry.
Leslie Beck, a Toronto based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. Her latest book is titled Foods that Fight Disease and published by Penguin Group (Canada).
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