8 Foods That Will Keep You Healthy
By Leslie Fink, MS, RD | 1/22/2002


An apple a day isn't the only food that keeps the doctor away. Broccoli and Brussels sprouts also give you nutrients and substances that can benefit your health. So do peanuts, berries, tea and a number of other foods — some of which may surprise you.

"If you're concentrating on eating foods that have a lot of nutrients and phytochemicals [naturally occurring plant substances that fight disease], you're hedging your bet for at least a healthier life, if not a longer one," says Barbara Gollman, MS, RD, spokesperson for the American Dietetic Association. Here's her list of eight "super foods" to stock up on:

1. Nuts. Peanuts, almonds, pecans … eat a small amount of these or other nuts on a regular basis and you might reduce your risk of heart disease and cancer. Plus, they're chock full of the antioxidant vitamin E, artery-unclogging monounsaturated fats and lots of other phytochemicals.
2. Chile peppers. Capsaicin, the substance that gives chiles their heat, acts as a disease-preventing phytochemical, says Gollman.
3. Tomatoes and tomato products. The antioxidant lycopene in tomato-rich foods may help prevent prostate cancer, and might also help prevent breast cancer. "Cooked tomatoes are more effective than raw ones," says Gollman. So load up on tomato paste and tomato sauces.
4. Berries. All berries are good for you, but blueberries and raspberries seem to hold top spots on the berry nutrition chart. Their anthocyanins and ellagic acid (the substances that give them their rich colors) possess potential cancer- and heart disease-preventing antioxidant properties. Plus, they're high in fiber and vitamin C.
5. Leafy greens. Folate, a much-talked-about B vitamin, does triple duty. In addition to helping fend off heart disease and possibly even cancer, it's believed to prevent neural tube defects in unborn babies. So go for anything that's leafy and green. Some of Gollman's tasty suggestions: Mix steamed chard with minced garlic and fresh lemon juice, or make pesto sauce with basil and kale.
6. Quinoa. Pronounced KEEN-wah, this nutty-tasting food is unlike any other grain (although not a true grain, it is often called one). "It's the only grain considered to be a complete protein," comments Gollman. The sterols it contains may also lower cholesterol, decreasing your risk for heart disease.
7. Yogurt. Sure, it's good for your bones, but that's not all. Most yogurts contain bacteria that help maintain proper digestive health and may help boost your immune system. Look for the words "live and active cultures" — such as L. acidophilus and Bifidus — on ingredient labels.
8. Tea. Whether served iced, hot or decaffeinated, black or green tea — as well as some other non herbal teas — may help prevent cancer and heart disease due to the antioxidant effects of the flavonoids and polyphenols they contain. Up your tea intake with some of Gollman's ideas: Make a tea slush with iced tea and puréed fruit, or try jazzing up regular iced tea with frozen mango cubes or slices.


Now that you're well informed, try some of our favorite recipes rich in disease-fighting foods. Your body will thank you!