6. Broccoli
Another cruciferous vegetable, broccoli is a potent cancer fighter. And,
it fights heart disease, prevents cataracts, helps build strong bones,
protects against ulcers, rheumatoid arthritis and birth defects and
boosts the immune system. Notable Nutrients: vitamin C, vitamin A,
folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin
B2, phosphorus, magnesium, protein, omega-3 fatty ac- ids, vitamin
B5, iron, calcium, vitamin B1, vita-
min B3,
zinc, vita-
min E
This versatile vegetable
is great raw or cooked,
cold or hot, in soups,
salads, casseroles,
stews or just by
itself. Cream of
broccoli soup is
always a fall favorite.
9.
Sweet
Potatoes
Sweet potatoes have
much more nutrition than regu-
lar potatoes. They›re rich in
antioxidants and anti-in-
flammatory nutrients,
and are classified
as an anti-diabetic
food. They received
this title because animal
studies have found they help
stabilize blood sugar levels
and lower insulin resistance.
The vitamin A they contain also
makes them protective against emphy-
sema. Notable Nutrients: vitamin A, vitamin C,
manganese, copper, fiber, vitamin B6, potassium,
iron.
Use sweet potatoes in place of regular potatoes in all your
recipes. They›re even good cold or as mashed potatoes and
oven-baked fries. Or, try them for dessert in sweet potato pie, muffins
or bread.
11. Pears
Pears contain antioxidants that help protect the body from free
radical damage, help promote heart and colon h e a l t h ,
and protect against macular degeneration. In-
t e r e s t -
ingly, they›re also thought of as a hypoallergenic
f r u i t
(one that›s not likely to cause an
al-
lergic reaction) and are often
recommended as the first
fruit to give to infants.
Notable Nutrients: fiber,
vitamin C, copper.
Pears can, of course,
be eaten as is, but they
can also be poached or
added to salads and oat-
meal.
Health & Lifestyle
7. Eggplant
Eggplants contain phytonutrients that have antioxidant activity,
which makes them anti-cancer, antimicrobial, anti-viral and good
for lowering bad (LDL) cholesterol. They›re also good for the
heart and contain an anthocyanin phytonutrient called nasunin in
their skin, which is a potent antioxidant and free radical scavenger
that has been shown to protect cell membranes from damage.
Notable Nutrients: fiber, potassium, manganese, vitamin B1, vita-
min B6, folate, magnesium, tryptophan, vitamin B3.
Eggplant
can
be baked, roasted or
steamed, and
can be eaten with or
without the skin.
Try it sautéed with
other vegetables,
in
cur-
ries, or make your
o w n
“ babaganou s h ”
out of roasted
e g g p l a n t ,
t a h i n i ,
lem-
o n
juice, olive oil and garlic.
8. Spinach
Popeye was right all along! Spinach is a nutrition powerhouse; re-
searchers have found at least 13 differ-
ent
flavonoid compounds in it that func-
tion as antioxidants and anti-cancer
agents. It also contains lots
of vitamin K for your bones,
is protective of the heart and
against eye diseases such as
age-related macular degeneration
and cataracts, contains lots of anti-
inflam-
matory nutrients and may help protect
the brain from
oxidative stress and reduce the effects of
age-related declines
in brain function. Notable Nutrients: vita-
min K, vitamin A, manganese, folate, magnesium, iron, vitamin
C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber,
copper, vitamin B1, protein, phosphorus, zinc, vitamin E, omega-3
fatty acids, vitamin B3, selenium. Spinach can be added to just
about any meal for an easy nutrient boost. Try it with eggs,
pasta, fish -- even pizza -- and use it instead of (or mixed
with) lettuce in your salad.
10. Apples
Apples are a traditional fall favorite, and one of the
healthiest, too. They›re loaded with powerful antioxi-
dants, including quercetin, catechin, phloridzin and
chlorogenic acid, protect against breast
and colon cancers, prevent kidney
stones, and help to lower bad cho-
lesterol while raising the good
kind. Studies have also
found that eating at least
two apples a week reduces
the risk of asthma and type
2 diabetes, and promotes lung
health. Notable Nutrients: fiber, vitamin C, vitamin K.
Apples are an easy snack to take with you on-the-go, or try them
cut up with peanut butter, cheese or in salads, or in homemade
apple sauce.
