Maybe
you should be eating more beets or chopped cabbage.
(Credit: Evan Sung for The New York Times).
This post was
originally published on June 30, 2008, and recently
appeared on The New York Times's list of most-viewed
stories for 2008.
Nutritionist and
author Jonny Bowden has created several lists of
healthful foods people should be eating but aren't. But
some of his favorites, like purslane, guava and goji
berries, aren't always available at regular grocery
stores. I asked Dr. Bowden, author of "The 150
Healthiest Foods on Earth," to update his list with some
favorite foods that are easy to find but don't always
find their way into our shopping carts. Here's his
advice.
·
Beets: Think of
beets as red spinach, Dr. Bowden said, because they are
a rich source of folate as well as natural red pigments
that may be cancer fighters.
How to eat: Fresh,
raw and grated to make a salad. Heating decreases the
antioxidant power.
·
Cabbage: Loaded
with nutrients like sulforaphane, a chemical said to
boost cancer-fighting enzymes.
How to eat: Asian-style
slaw or as a crunchy topping on burgers and sandwiches.
·
Swiss chard: A
leafy green vegetable packed with
carotenoids that protect aging eyes.
How to eat it: Chop
and saute in olive oil.
·
Cinnamon: May help control
blood sugar and cholesterol.
How to eat it: Sprinkle
on coffee or oatmeal.
·
Pomegranate
juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just
drink it.
·
Dried
plums: Okay, so they are really prunes, but they are
packed with antioxidants.
How to eat: Wrapped
in prosciutto and baked.
·
Pumpkin
seeds: The most nutritious part of the pumpkin and
packed with magnesium; high levels of the mineral are
associated with lower risk for early death.
How to eat: Roasted
as a snack, or sprinkled on salad.
·
Sardines: Dr.
Bowden calls them "health food in a can." They are high
in omega-3's, contain virtually no mercury and are
loaded with calcium. They also contain iron, magnesium,
phosphorus, potassium, zinc, copper and manganese as
well as a full complement of B vitamins.
How to eat: Choose
sardines packed in olive or sardine oil. Eat plain,
mixed with salad, on toast, or mashed with dijon mustard
and onions as a spread.
·
Turmeric: The
"superstar of spices," it may have anti-inflammatory and
anti-cancer properties.
How to eat: Mix
with scrambled eggs or in any vegetable dish.
·
Frozen
blueberries: Even though freezing can degrade some of
the nutrients in fruits and vegetables, frozen
blueberries are available year-round and don't spoil;
associated with better memory in animal studies.
How to eat: Blended
with yogurt or chocolate soy milk and sprinkled with
crushed almonds.
·
Canned pumpkin: A
low-calorie vegetable that
is high in fiber and immune-stimulating vitamin A; fills
you up on very few calories.
How to eat: Mix
with a little butter, cinnamon and nutmeg.
