The Various Health Boosters (Foods that May Fight Diseases)

The phrase “eat your fruit and vegetables” is practically a mantra these days. But which choices are best?

Scientist once thought all the body needed to function properly were the carbohydrates, fat, protein, minerals, vitamins and water in food. Now, they’ve discovered other equally potent ingredients in fruit and vegetables called phytochemicals (“phyto” means plant) with tongue-twisting names like glucosinolates.

Garlic

According to Manfred Kroger, a professor of food science, garlic is one of those foods that have more than nutritional benefits. Ancient Greek literature abounds with anecdotes about the wondrous qualities of garlic.

Benefits of Garlic:

• Bolster the Immune System

• Help Lower Cholesterol

• Prevent Cancer and Heart Disease 

• Act as Antibiotic

Garlic, Onions, and leeks, which belong to Allium family, contains a chemical called allicin that may curb cancers of the gastrointestinal tract.

How much do you need?

To help lower your cholesterol, try one or more cloves of fresh garlic a day, chopped or crushed.

Spinach

The dark green leaves in spinach, collard greens and kale contain phytochemicals that may protect your eyes as you age.

Spinach has:

• Lutein

• Zeaxanthin

Benefits of Spinach:

• Helps Prevent Macular Degeneration (a leading cause of blindness) 

How much do you need?

Try to eat one to two servings a day.

Broccoli and Its Cousins

Benefits:

Broccoli and related vegetables such as: cabbage, cauliflower, and Brussels sprouts help:

• Lower the Risk of lung, stomach, and other Cancers

• The substances that make these vegetables so healthy besides vitamins, could be glucosinolates. One chemical in this group called indo-3-carbinol (I3C) may protect against breast cancer.

How much do you need?

Aim for two servings a day.

Citrus Fruits

Oranges, lemons, limes and grapefruits are excellent source of:

• Vitamin C 

• Folate 

• Fiber

All are linked to reduce cancer risks. Their oil is also high in a lesser-known chemical called limonene. Most of the benefits are found in the pulp and the peelings of citrus, but can also get high concentration in juice. So drink up.

How much do you need?

Nutritionists recommend five portions of different fruit and vegetables daily. An orange, half a grapefruit or a glass of pure fruit juice each amount to one portion, although fruit juice only counts once per day since essential fiber is lost when juice is extracted.

Grapes and Their Juices

The news that drinking wine—particularly red wine—is  associated with a lower risk of heart disease. Scientists suspects that most of the benefits come from nonalcoholic flavonoids in red wine, particularly phenolics in grape skin. Some benefits of wine may also come from the alcohol, which raises “good” HDL cholesterol. But don’t take up drinking to protect your heart. Alcohol is linked to higher risks of some cancers, so stick with purple grape juice or eat red and black grapes.

How much do you need?

Eat grapes and drink grape juice as part of the recommended five portions of fruit and vegetables a day. Drink wine in moderation.

Tomatoes

The phytochemicals most studied in tomatoes is a carotenoid called lycopene. Tomato sauce and ketchup are rich in lycopene. Other good sources of lycopene are apricots, watermelon and papaya.

Benefits of Lycopene:

• Prevent Prostate Cancer as well as lung and stomach Cancer 

• Lower the Risk of Heart Disease

How much do you need?

Try to eat three servings of pasta-style tomato sauce a week, or one to two tomatoes a day.

Reference: Sue Ellin Browder, The Health Boosters, p. 19-21 Reader’s Digest March 2001