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Super Foods

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Try including some of the following "super foods" into your diet. Each food contains vitamins, nutrients and/or minerals that are believed to contain special properties for health, disease prevention and/or longevity.

Food

Serving Size

Properties/Benefits

Broccoli

2 spears

Contains vitamins C, A, Beta Carotene and Fiber.

Carrots

2 medium

2 carrots every other day provide enough beta carotene to reduce stroke risk by half for men who already have symptoms of heart disease

Chili Peppers

1 or more peppers

The heat source in chilis, capsaicin, is an antioxidant. Contains blood thinning properties to prevent strokes, lowers cholesterol, protects DNA against carcinogens, may stimulate release of endorphins ("natural high" chemicals)

Spinach

1 cup uncooked

Contains vitamins A and C, folic acid and magnesium which help control cancer, reduces heart disease and stroke risk, blocks free radicals and may help prevent osteoporosis.

Mushrooms

1/4 cup dried Shitakes or other exotic mushrooms

Contain beta-glucan, which stimulates immune system. Shitake, enoki, zhuling and reishi all have anti-cancer and antiviral effects

Tomatoes

1 med. tomato

Contain lycopenes - an antioxidant more potent than vitamin C. Stimulates immune function and may slow degenerative diseases

Strawberries

1/2 cup

Contains ellagic acid, which contains anti-cancer properties

Papaya, Pineapple & Kiwi

one papaya,
1 cup pineapple,
1-2 kiwis

High amounts of enzymes that help combat everything from autoimmune diseases, allergies, and cancer to AIDS

Mangoes

1 mango

Contains bioflavonoids that aid the immune system

Citrus Fruits

1 lg. orange or equivalent

Contains vitamin C which helps your body fight cancers (lung, cervical, esophagus & stomach). Rich in bioflavonoids.

Apricots

3 fresh

Fresh apricots are high in beta-carotene. Also contains vitamin C and fiber.

Bananas

1 medium

Rich in magnesium (helps protect circulatory system), potassium and slowly-absorbed sugars. Good source of pectin (a soluble fiber). Prevents radical swings in blood sugar

Garlic

2-3 cloves fresh or
1 tsp. Garlic Powder

May lower cholesterol and blood pressure. May contain chemicals capable of destroying cancer cells

Green Tea

1 cup

Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk

Beans

1 cup

High in protein and complex carbohydrates. Contains both soluble and insoluble fiber. Contains phytochemicals and protease inhibitors that may help prevent cancer

Soybeans & Tofu

4 ounces tofu or equivalent soy product

Lowers "bad" LDL cholesterol levels in bloodstream which reduces heart disease risk. Studies have shown that people who regularly eat soy products have reduced risk or lower rates of prostate, colon, lung, rectal and stomach cancers.

Salmon

3 ounces

Contains omega-3 oils to fight heart disease. Contains calcium, magnesium, protein and B-vitamins.

Oats

1 cup oatmeal,
1-1/2 packets instant oatmeal, or
1-1/4 cup oat flakes cereal

Oat bran lowers cholesterol and blood pressure. May reduce risk of colon cancer. Oatmeal contains both soluble and insoluble fiber.

Content excerpted from the Executive Health's Good Health Report ( Executive Health Report, May 1996)


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