Not Just an Apple a Day...

With summer just around the corner, what better time to review the health benefits of the abundance of fresh produce available? Everyone knows the saying “an apple a day keeps the doctor away,” but what about other fruits and vegetables which can help fight cancer, heart disease, and diabetes? With the aging population, we need to consider all of our options for preventing chronic diseases and cancer, not only with exercise, but particularly in our diet. Here are some foods that are both healthy and delicious:

Apples

With so many varieties of apples, everyone should be able find one to suit their craving, whether it’s eating a tart Granny Smith or a crisp McIntosh, but you may not be aware of all the healthy benefits apples provide. Apples can help lower blood cholesterol, improve bowel function, offer cancer and heart disease prevention, keep the lungs healthy, and even assist with weight loss. In a recent study, researchers found surprising results that eating apples during pregnancy may help reduce the risk of children developing asthma and/or allergies. “The study speculated that apples may be beneficial because they contain flavonoids, which have been associated with a reduced risk of asthma in other studies.”

Blackberries

Blackberries have been found to “have the highest antioxidant content per serving [5.75 millimoles] of any food tested and have important cancer-fighting properties” based on a study conducted by researchers from the US and Norway which was published in the July 2006 issue of The American Journal of Clinical Nutrition. In fact, scientists have found that blackberry consumption can decrease the risk of cancer in the mouth, esophagus, and colon, with studies being conducted to determine if it can also prevent skin cancer.

Blueberries

Similar to blackberries, blueberries provide health-protecting antioxidants (2.68 millimoles per serving), in addition to vitamins A, C, and E; potassium; magnesium; and fiber. Specific health-related properties include cardiovascular, vision, and macular degeneration protection; helping to improve short-term memory (good “brain food”) and gastrointestinal health; and the prevention of urinary tract infections.

Dark Chocolate

Researchers announced a few years ago that dark chocolate may provide health benefits so long as it is consumed in moderation. Jeffrey Blumberg, a professor of nutrition science and policy at Tufts University said, “If you consume about an ounce of dark chocolate a day, you will see some cardiovascular benefits.” Helping to lower high blood pressure, keep the blood flowing, and the heart healthy are just some of the benefits it can provide to the body. Interestingly enough, chocolate sales increased by 49% during 2003-2006, with many companies looking to market it as a health food.

Red Wine

Studies have shown that drinking a glass of red wine on a daily basis could produce some healthy benefits in terms of cancer prevention (prostate, colon, melanoma, and leukemia) decreasing the risk of heart disease, and helping to lower cholesterol levels and blood pressure. The antioxidants in red wine may also help protect against and prevent disease. Unfortunately, too much of a good thing can produce harmful effects ranging from liver disease to severe acid reflux, so exercising moderation when drinking wine is always a good idea.

Salmon/Fish Oil

Salmon is one of the healthiest foods a person can eat due to the large number of benefits it provides the body, especially omega-3 fatty acid, which may decrease the progression rate of Alzheimer’s disease. In fact, a clinical trial is being conducted at the University of California, San Diego, using docosahexaenoic acid (a type of omega-3) to find hard evidence that this is the case. Cardiovascular prevention, the decreasing of triglycerides, obesity prevention, cancer prevention, inflammation reduction, and sunburn protection are just some of the many benefits salmon can provide. Just like apples, some evidence suggests it’s beneficial for expectant mothers to eat fish during pregnancy to reduce the risk that their children will develop asthma and other allergies.

Sweet Potatoes

Not typically associated with healthy eating, since we tend to load them up with butter and sugar, sweet potatoes are actually full of rich antioxidants and have been classified by food researchers as an antidiabetic food due to their ability to help “stabilize blood sugar levels and lower insulin resistance.” Some other health benefits of sweet potatoes include the prevention of atherosclerosis, diabetic heart disease, and colon cancer due to the high amounts of vitamins A (beta-carotene), C, and B6, potassium, iron, copper, manganese, and fiber found in sweet potatoes.

Barbara Boyce, a Delaware-based dietician who is vice president of programs for the nonprofit Produce for Better Health Foundation, says, “Variety is important because we tend to eat the same things day after day,” especially since the majority of Americans do not eat enough fruits and vegetables. According to two studies published in the April 2007 issue of the American Journal of Prevention Medicine, “fewer than 11 percent [of Americans] are meeting the current guidelines for both fruits [two servings a day] and vegetables [three servings a day].” Perhaps it’s time to consider other strategies to make the public aware of how important fruits and vegetables are.

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Additional Resources

10 Great Health Foods: Best Bets for Eating Well

Foods That Heal

Top Disease-Fighting Foods

The World’s Healthiest Foods

The Astounding Benefits of Soy

“Cup of Joe” Found to Have More Health Benefits

Good Health Is Just a Bowl of Cherries

Green Tea May Offer Protection From Bladder Inflammation

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Strawberries Provide Health Benefits

Study Finds Strong Anti-Cancer Properties in Cruciferous Veggies