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<< Previous   of   Next >>   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Tuesday, July 22, 2008 Put these 8 healthful foods on your table By Dr. Elizabeth Smoots Herald Columnist Loads of evidence indicates that eating whole foods can stave off illness and slow down aging. The health protection comes from nutrients in food that you absorb such as vitamins, minerals, antioxidants, phytoestrogens, fiber, essential fats and protein, and complex carbohydrates. I'm amazed at how many new nutrients scientists continue to find in everyday food we consume. Indeed, study after study shows that supplements can't compete with the complexity of nutrients found in real food. So bon appetit! To get maximum health and longevity benefits from what you choose to eat, here are some of the best foods. Blueberries: These berries are a potent source of antioxidants, containing more than any other common fruit, according to research conducted by the U.S. Department of Agriculture. Antioxidants neutralize reactive molecules called free radicals that contribute to aging. The antioxidants in blueberries may help prevent cancer, heart disease, and eye disorders like cataracts and macular degeneration. They also ward off memory loss associated with Alzheimer's disease, early research suggests. Almonds: A rich storehouse of heart-healthy monounsaturated fats, the nuts supply generous quantities of vitamin E, protein, fiber and minerals such as calcium, magnesium, potassium and zinc. Apples: "We grew up hearing 'an apple a day keeps the doctor away,'" says Dr. Frederic Vagnini, a cardiologist and author of "Count Down Your Age." "By golly, it's true." He and co-author Dave Bunnell report that apples contain a phytonutrient called quercetin. This nutrient prevents oxidative damage to your blood vessels that can contribute to heart disease. A form of soluble fiber in apples, called pectin, also helps lower cholesterol levels. Avocados: These oily fruits are an excellent source of healthy monounsaturated fat. They also contain vitamin E, folic acid and potassium. The beta-sitosterol in avocados lowers cholesterol, and the lutein provides protection against cataracts and prostate cancer. Broccoli: The dark-green vegetable is a rich source of sulforaphane, a compound that helps turn off cancer cells before they get started. It also helps protect the stomach from developing ulcers. Experts recommend eating broccoli or other vegetables in the cabbage family at least three times a week. Legumes: Beans, lentils and peas provide more fiber than any other common edible plant. This helps normalize cholesterol and blood-sugar levels and promote bowel regularity. Plus, legumes are excellent sources of B vitamins, potassium, calcium and magnesium. Soybeans are a special category into themselves; research suggests that soy may help prevent heart disease and some types of cancer. Olive oil: Rich in antioxidants and monounsaturated fat, this oil forms the foundation of the Mediterranean diet. The ancient eating plan fosters longevity and helps discourage heart attacks and chronic ailments, according to research spanning more than 50 years. Salmon: Wild-caught salmon are a top source of omega-3 fatty acids. The natural oils can reduce the risk of heart disease and sudden death from irregular heart rhythms in people with and without heart disease. Improvements are also frequently seen in blood pressure, blood clotting and triglycerides, a blood fat linked to heart disease. Other possible benefits include a lower risk of Alzheimer's disease and reduced symptoms in people with rheumatoid arthritis, depression and Crohn's disease. Whole grains: Antioxidants called orthophenols may reduce the risk of cancer. The slow digestion of whole grains maintains a steadier blood sugar level that helps protect against heart disease, weight gain and diabetes. For more information: The World's Healthiest Foods, worldshealthiestfoods.com. Contact Dr. Elizabeth Smoots at doctor@practicalprevention.com. © 2008 Elizabeth S. Smoots

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