Six more 'superfoods' to improve your health

PRIME – October 2013 By Victor Acquista, MD Director Pathways Integral Health & Wellness, LLC; Author Pathways to Health: An Integral Guidebook Special to PRIME In my September column, I listed six foods that I consider "superfoods" when it comes to optimal health and wellness, including blueberries, acai berries, avocados, quinoa, chia seeds and flax (for the complete article, visit www.primeontheweb.com and check the health archives). This month I complete my personal list of "superfoods" that I believe, when added to the diet, can help individuals achieve better health More "superfoods" Walnuts – This common nut has many beneficial phenols, which are especially present in the bitter tasting skin. As was described in last month's column, these phytonutrients have antioxidant and anti-inflammatory properties. Walnuts help protect against the metabolic syndrome as well as help reduce the risk of breast and prostate cancer. They contain an unusual form of vitamin E, found to be beneficial in supporting cardiovascular health. Tree nuts tend to have a number of health benefits and the typical American diet is low in consumption of tree nuts. They are a good source of healthy plant-based fats. Edamame – Popular in Asia, especially Japan, these are a type of soybean eaten or prepared green rather than more mature and dried. They have a smoother texture, sweeter flavor, and are easier to digest than typical soybeans. They are a natural source of isoflavones, another antioxidant; also a type of phytohormone. In addition to protection against breast and prostate cancer, they can diminish the risk of heart disease, lower blood pressure and ease menopausal symptoms. The anti-inflammatory benefits are good for reducing arthritis and asthma symptoms. Edamame is an excellent source of complete protein, that again, means it contains all nine essential amino acids. It's rich in fiber and packed with vitamins C, B, E, K and folate, and minerals such as calcium, manganese, iron, magnesium, phosphorous, and copper. Lentils – Another legume on my list of "superfoods," lentils contain more folate, an important B vitamin, than any other plant food. Folate helps prevent birth defects in pregnant woman and lowers homocysteine levels, reducing coronary artery disease. Researchers have found that consumption of legumes is the single most important dietary factor in longevity. Similar to edamame, lentils are a great source of plant protein, fiber, iron and minerals. The fiber helps to lower cholesterol and keep your digestive system healthy. Beets – These beautiful vegetables are hard to beat! Both the root and the greens are excellent sources of phytonutrients. Beets contain a unique group of compounds called betalains. In addition to antioxidant and anti-inflammatory effects, these compounds help the body detoxify itself. In laboratory studies betanin pigments have shown anti-tumor effects against a wide variety of tumor cells including: colon, stomach, nerve, lung, breast, prostate, and testicular. Beet greens are a good source of lutein, a carotenoid previously mentioned as helping prevent certain eye disorders. Kale – I think I could probably write an entire column on the health benefits of kale, sometimes called the "queen of greens". Kale helps to lower cholesterol and is another "superfood" with antioxidant and anti-inflammatory effects. This superfood helps support the body's detoxification system and has been shown to lower the risk for at least five different types of cancer – bladder, breast, colon, ovary and prostate. It is low in calories, high in fiber, and has zero fat. Per calorie, kale has more iron than beef. Kale is high in vitamins A, C, and K. No surprise that this vegetable is considered a nutritional powerhouse. Green tea – Rounding out my list is something to wash down all these healthy foods, green tea. Loaded with antioxidant polyphenols, catechins, and natural fluoride, green tea helps to kill bacteria that cause tooth decay and is helpful in supporting oral health. Consumption of green tea also has been shown to reduce osteoporotic fractures. Although inconclusive, many believe this beverage also supports weight loss by increasing calorie burning or thermogenesis. Evidence does support decreased risk of many cancers including pancreatic, breast, prostate, colorectal, esophageal, stomach, lung, and bladder. Drinking green tea is also associated with lower risk of heart attacks and strokes. With the wide availability of all these superfoods, you have many chances to make food choices that support better health. Beyond last month's and this month's, six "superfoods," I encourage you to research different foods and learn about their nutritional value and health benefits. At the very least, I hope I have given you some food for thought. Stay healthy! Victor Acquista MD is author of "Pathways To Health: An Integral Guidebook" and a partner in the Collaborative for Community Health in Palmer. For more information on Acquista's book, visit http://pathstohealth.info/