The 28 All-Time Best Healing Foods

the
all-time best
healing
foods
ISBN: 0-7621-0538-0 PLUS: The 22 Best Herbs & Spices for Health
the
all-time best
healing
foods
contents
Introduction..............................................2 Olive Oil .................................................40
Onion Family..........................................42
Apples......................................................4 Peppers..................................................44
Asparagus ................................................6 Soy Foods ..............................................46
Avocados .................................................8 Spinach ..................................................48
Beans.....................................................10 Super Grains ..........................................50
Berries ...................................................12 Sweet Potatoes .....................................52
Broccoli ..................................................14 Tomatoes ...............................................54
Cabbage Family .....................................16 Whole Grains .........................................56
Carrots ...................................................18 Winter Squash .......................................58
Citrus Fruits ...........................................20
Cooking Greens .....................................22 Herbs .....................................................60
Fatty Fish ...............................................24 Spices ....................................................62
Flaxseeds...............................................26
Garlic......................................................28
ISBN: 0-7621-0538-0
Grapes ...................................................30 Copyright ©2003 by The Reader’s Digest Association, Inc.
Green Tea...............................................32 Copyright ©2003 by The Reader’s Digest Association
(Canada) Ltd.
Lentils ....................................................34
Copyright ©2003 by Reader’s Digest Association Far East Ltd.
Mushrooms ...........................................36 Philippines Copyright ©2003 by Reader’s Digest Association
Nuts .......................................................38 Far East Ltd.
The second thrust of research is more on the fron-
tier. It deals with “micronutrients—the trace chemi-
cals in foods that help us prevent and/or battle
disease. The findings have accelerated quickly over
the past decade. We now know that plant foods are
filled with hundreds of micronutrients that can
help fight cancer, reverse heart disease,
ease pain, improve your skin, and much
more. These nutrients go by names few of
us recognize, such as quercetin, bromelain, and
lycopene. But their benefits are real, and their impor-
tance growing. Perhaps someday many of these
newly discovered nutrients will be as commonly
known as calcium or vitamin E.
Or maybe they won’t. For most of us, it might be
enough to know that science has confirmed what we
intuitively knew all along: that a diet rich in fruits, veg-
etables, whole grains, and lean protein sources is
your best source of health and healing. The sad irony
is that just as we are confirming and identifying the
specific benefits of natural foods, we are eating far
less of them. Today, much of our diet is made up of
processed foods stripped of nutrients and filled with
factory-generated chemicals.
We hope this guide motivates you to increase the
number of healthy, natural foods you eat each day.
With the help of a panel of esteemed doctors, we
have chosen 28 foods that are particularly rich in heal-
ing nutrients. All are delicious, all are versatile, and all
are easily available. Food is for healing and nutrition,
yes. But food is also for enjoyment. Eat these foods,
and celebrate a healthy life.
the 28 all-time best healing foods ▲ 3

apples
Apples are packed with bushels of beneficial substances, such
as pectin, vitamin C, and numerous phytochemicals that may
help prevent heart disease and certain cancers, and
add more to
your diet also alleviate symptoms of allergies and asthma.
 Top pancakes, waffles, or even ice
cream with applesauce instead of syrup. what’s in it
 Stir diced apples into your breakfast anthocyanins Natural food pigments, anthocyanins have
oatmeal or other cereal. antioxidant activity that may defend against carcinogens. They may
 Applesauce makes a surprisingly also lower LDL (“bad”) cholesterol and prevent blood clots.
creamy sorbet. Just freeze your favorite glutathione This antioxidant may have anticancer actions and
applesauce in an ice-cream maker.
improve the immune system’s ability to fight off infections.
 Substitute chopped dried apples for
pectin A type of soluble fiber that helps to lower artery-damag-
raisins in baked goods.
ing LDL cholesterol, pectin in applesauce is also helpful in manag-
 Core apples and thinly slice them ing diarrhea. (A single unpeeled apple provides nearly 4g of dietary
crosswise. Use these fresh, crunchy
fiber, almost half of which is heart-healthy pectin.)
slices in sandwiches.
phenolic acids Apples contain caffeic, chlorogenic, ellagic,
 Sprinkle diced apples on top of a
and ferulic acids, as well as other types of phenolic compounds that
homemade cheese pizza.
may help to fight cancer.
 Homemade applesauce is incredibly
quercetin A flavonoid linked to a reduced risk for cancer devel-
easy and quick to make: Cook chunks of
apple with just a little bit of water or juice opment, quercetin may also help to prevent cataracts and reduce
over a low flame and in about symptoms associated with respiratory ailments.
15 minutes you’ll have applesauce. rutin Rutin is a flavonoid that teams up with vitamin C to maintain
Certain apples will collapse to a puree blood-vessel health.
by themselves; other types are sturdier
and will have to be mashed a bit with a
potato masher or fork. maximizing the benefits
For vitamin C and glutathione, eat apples uncooked, as these nutri-
ents are diminished by heat. For pectin, it’s best to cook the apples, as
the pectin is released when the apples’ cell walls soften as they cook. For insol-
uble fiber and anthocyanins, which are found in the apple skin, use unpeeled
apples (buy organic apples if you are concerned about pesticides).
health bites
You may breathe easier if you eat a lot of apples. A recent study linked apple con-
sumption with a reduced risk for lung cancer. Researchers isolated quercetin, a power-
ful flavonoid, as the possible source of the anticancer effect—although the phenolic
acids and vitamin C found in apples may also protect the lungs.
4 ▲ the 28 all-time best healing foods

asparagus
Asparagus is delicious, low in fat, and low in sodium—a
superb vegetable for those who are watching their weight. A
nutrient-dense super-food, asparagus may prevent
add more to
your diet heart disease, cancer, and certain birth defects.
 When you’re trimming the tough ends
from asparagus stalks, save them and what’s in it
cook them in water until very tender. Use
fiber Insoluble fiber is important for promoting a healthy diges-
this B-vitamin-enriched water to boost
the nutrition of an asparagus (or other) tive tract, and soluble fiber helps to lower cholesterol. (One cup of
soup or pasta sauce. asparagus has nearly 3g of dietary fiber.)
 Fold cooked, cut-up asparagus into folate Folate is vital during pregnancy as it prevents develop-
macaroni and cheese. ment of neural-tube defects in the fetus. Folate is also cardiopro-
 Most people don’t think of roasting
tective, helping to reduce homocysteine, an amino acid linked to
asparagus, but it’s delicious and a good heart disease risk. Folate may also help prevent cancer (low folate
way to preserve the B vitamins. Toss levels may damage DNA and lead to cancerous changes in cells). A
trimmed asparagus with a little olive oil cup of cooked asparagus provides a remarkable 263mcg of folate,
and a sprinkling of grated Parmesan and which is 66% of the Daily Value.
roast in a 450°F oven for 10 to 20 minutes.
glutathione Functioning as an antioxidant, the enzyme glu-
 Puree cooked asparagus (thawed, tathione may have the ability to detoxify carcinogenic substances
frozen would be fine) with a little milk
and protect cells from free-radical damage.
and herbs for a quick soup.
rutin This antioxidant flavonoid works hand-in-hand with the
 Add cooked asparagus to pizzas,
antioxidant vitamin C to maintain blood-vessel health.
sandwiches, and wraps.
saponins These compounds may prevent heart disease by
 For a twist on the classic guacamole,
binding and preventing absorption of cholesterol in the digestive
chop cooked asparagus very finely, add
just a little avocado, and season as you tract.
would a traditional guacamole. vitamin B6 This immune-boosting vitamin required for the pro-
duction of disease-fighting antibodies plays an important role in
enabling the body to derive energy from food. Preliminary research
suggests that vitamin B6 also helps to relieve the discomfort of premenstrual
tension as well as nausea in early pregnancy.
maximizing the benefits

To reap the full health benefits from this nutritional powerhouse, you should
steam or microwave asparagus. Or, if you cook the stalks in water, use an as-
paragus cooker, which is designed to cook the asparagus with the tips facing
up and not immersed in water: This is important because it’s thought that most
of the phytonutrients are in the tips.

avocados
Creamy, luscious avocados are such a rich source of vitamins,
minerals, healthful fats, and phytochemicals that the U.S. gov-
ernment has revised its nutrition guidelines to urge
add more to
Americans to eat more of them. your diet
 Make a salad dressing: Puree
what’s in it avocado with plain nonfat yogurt, lime
juice, or vinegar to taste, salt, and hot
beta-sitosterol This compound may block cholesterol
sauce, if you like.
absorption as well as reduce discomfort of BPH (benign prostatic
 Make an avocado smoothie: In a
hyperplasia). It is also under review for the potential to prevent
blender, puree avocado, milk, a touch of
breast cancer.
sweetener, and a couple of ice cubes.
fiber The fiber content of avocados is high (one avocado provides
 Mash avocado with lime juice and
34% of the Daily Value for dietary fiber), which is good news since use as a spread on chicken sandwiches.
soluble fiber removes excess cholesterol from your body, and insol-
 Try avocado for dessert: Drizzle
uble fiber helps to prevent constipation by keeping your digestive
cubes of avocado with honey and top
system running smoothly. with a sprinkling of nuts.
folate Avocados are good sources of folate (one avocado pro-  Mash avocado with a little salt
vides 57mcg, or 28% of the Daily Value). This important B vitamin (and perhaps some mustard) and use
is linked to the prevention of neural-tube defects in fetuses as well in place of mayonnaise in a tuna or
as prevention of cancer and heart disease in adults. chicken salad.
glutathione Functioning as an antioxidant, this compound may
neutralize free radicals that damage cells.
magnesium This mineral may help to reduce discomfort associated with
premenstrual syndrome, migraines, anxiety, and other disorders.
oleic acid A type of monounsaturated fat in avocados, oleic acid has been
linked to lower cholesterol levels when substituted for saturated fat in the diet.

Avocado flesh turns brown rapidly, so it is a good idea to sprinkle it with lemon
or lime juice to prevent discoloration.
health bites
Some people tend to avoid avocados because they regard them as high in fat. Avocados
are indeed high in beneficial monounsaturated fat, which—when substituted for satu-
rated fat in the diet—helps to lower LDL (“bad”) cholesterol levels and the risk for heart
disease.

beans
A nourishing and hearty source of non-animal protein, beans
may help reduce LDL (“bad”) cholesterol levels, stabilize blood
sugar, and help control weight. They may also prevent
add more to
your diet certain types of birth defects and cancer.
 You don’t have to rely on canned
beans (which are usually very high in what’s in it
sodium) for convenience. Just plan
complex carbohydrates By making you feel full more
ahead a bit: Cook up a big batch of
beans, then freeze in small batches. quickly, beans are a perfect food for people who are trying to con-
trol weight. Complex carbohydrates in beans also make them a
 Puree cooked beans with herbs and
great choice for people who want steady, slow-burning energy.
spices and use as a topping for pizza in
place of tomato sauce. folate Essential for proper development of the fetus, folate also
 Make a pasta sauce by pureeing
helps reduce risk for heart disease by lowering homocysteine, an
cooked beans and garlic with broth and amino acid linked to the development of the condition.
herbs, such as oregano or cumin. insoluble fiber Beans are high in this beneficial fiber (1 cup
 Instead of mayonnaise, make a of cooked beans has nearly 8g), which helps to prevent constipa-
sandwich spread of pureed beans, lemon tion by moving food through your system more quickly.
juice, and some tomato paste. lignans Lignans are under review for cardioprotective and anti-
 Puree cooked white beans and cancer benefits, especially for prostate and breast cancer.
use them in place of pumpkin puree
protease inhibitors Protease inhibitors are being investi-
in a pumpkin pie.
gated for their potential to stop cells from becoming cancerous.
 Use seasoned bean puree as a filling
saponins These compounds may prevent cancer cells from
for deviled eggs or stuffed mushrooms.
multiplying, and they may also lower LDL cholesterol.
soluble fiber An important factor in lowering LDL cholesterol,
soluble fiber may reduce heart disease risk. Fiber in beans also helps reduce
blood-glucose levels, making this food a good choice for those with diabetes.

The gas-causing culprits in beans are carbohydrates called oligosaccharides.
Some theories suggest that presoaking beans, and then discarding the soak-
ing water before cooking them, will get rid of some of the oligosaccharides.
health bites
A serving of beans will satisfy your appetite more than most foods. The rich fiber con-
tent fills your stomach and causes a slower rise in blood sugar, staving off hunger for
longer and providing a steady supply of energy.

berries
Tiny powerhouses of nutrition, berries are bursting with
healthy compounds, including folate, fiber, and phytochemicals,
which may help improve memory and reduce the risk
add more to
your diet for developing heart disease and cancer.
 Do as the Italians do, and stir straw-
berries into savory rice dishes, such as what’s in it
pilaf or risotto. Stir in chopped straw-
anthocyanins These natural plant pigments in berries func-
berries just before serving.
tion as powerful antioxidants, which sweep out harmful free-radi-
 Make your own cranberry sauce and
cal molecules, preventing them from wreaking havoc on your body.
use it in place of jam.
ellagic acid Ellagic acid is believed to be effective in neutral-
 Add berries to tossed green salads.
izing carcinogenic agents. Blackberries, raspberries, and strawber-
Or make an all-berry salad and dress it
with a lemon vinaigrette. ries appear to be particularly good sources of this compound.
kaempferol A flavonoid found in berries, kaempferol is
 Add fresh or frozen cranberries to
soups and stews. believed to inactivate carcinogens. Kaempferol may also help to
reduce LDL (“bad”) cholesterol.
 Make a quick dessert “pizza”: Spread
sweetened ricotta cheese over a flour quercetin This well-studied flavonoid is thought to play numer-
tortilla, spoon berries on top, and bake in ous roles, including the ability to protect against heart disease, can-
a 400°F oven for 10 minutes, just until hot. cer, and possibly cataracts; it may also alleviate symptoms of
 Use berries as the basis of spicy allergies and asthma.
salsas, chutneys, or relishes. tannins Tannins (also known as proanthocyanidins) in cranber-
ries may prevent bacteria from attaching to the urinary tract. How
they do this is currently under investigation. Blackberries are also rich in
tannins.
vitamin C Among other functions, this important vitamin helps to
strengthen the immune system and protect connective tissue. Strawberries
and cranberries are good sources of vitamin C.

Cooking does not seem to destroy ellagic acid in berries. However, it will
destroy some of their folate and vitamin C.
health bites
Animal studies conducted at Tufts University show that blueberries help to prevent and
also reverse age-related memory loss. Though the specific substance in blueberries has
not yet been identified, scientists speculate that the overall antioxidant power of the
fruit protects brain cells from free-radical harm.

broccoli
One of the most studied of vegetables, broccoli’s impressive
status as a super-food is the result of its high level of phyto-
chemicals and their potential to mobilize the body’s nat-
add more to
your diet ural disease-fighting resources.
 Many recipes call for broccoli florets,
but the stalks are delicious, too. With a what’s in it
paring knife, peel the stalks, then thinly
beta-carotene This powerful antioxidant may help to neutral-
slice crosswise.
ize cell-damaging free-radical molecules.
 Puree cooked broccoli along with
calcium Broccoli is a good nonfat, nondairy source of this bone-
milk and seasonings, and serve as
a soup. Top with grated Parmesan, if nourishing mineral.
you like. dithiolethiones These anticancer agents may help to stimu-
 Combine chopped, cooked broccoli late the antioxidant glutathione, a cancer-protective compound.
and softened cream cheese and spread folate This B vitamin may help to reduce the incidence of cancer
on flour tortillas or lavash bread. Top with and certain birth defects. It may also help to control levels of homo-
sliced turkey and roll up.
cysteine, an amino acid linked to heart disease. (One cup of cooked
 Puree cooked broccoli along with broccoli has 78mcg of folate, about 20% of the Daily Value.)
olive oil, garlic, and crushed red pepper
glucosinolates Once ingested, the glucosinolates in broccoli
flakes and use as a sauce for pasta.
break down into various healthful compounds, including indoles, sul-
 Make a broccoli slaw: Shred raw
foraphane, and isothiocyanates, all of which may be cancer-fighters.
broccoli, toss with shredded carrots, and
season as you would a coleslaw. indoles These compounds are thought to provide protection
against hormone-related cancers, such as breast and prostate
cancers.
insoluble fiber This type of fiber helps food move faster and with greater
bulk through the digestive tract, promoting regularity.
isothiocyanates By stimulating the body’s production of its own cancer-
fighting enzymes, isothiocyanates may neutralize potential cancer-causing sub-
stances. These phytochemicals also may combat carcinogens in smoke.
lutein This carotenoid may prevent colon cancer and certain eye diseases.
potassium Broccoli is a rich source of this mineral, which may help lower
the risk for stroke and high blood pressure. (One cup of cooked broccoli has
456mg of potassium, or 15% of the Daily Value.)
sulforaphane This powerful phytochemical may increase the activity of
cancer-fighting enzymes in the body, as well as reduce tumor formation.

Cooking broccoli with a lot of water can diminish broccoli’s glucosinolates,
folate, and vitamin C. Steam, microwave, or stir-fry it instead.

cabbage family
Cabbages are nutritional kings, as are their relatives, bok choy
and brussels sprouts. Nutrient-rich and loaded with protective
compounds, these members of the cabbage family
add more to
may help to fight off cancer and heart disease. your diet
 Use cabbage leaves as edible
what’s in it steamer wrappers: Sprinkle thick fish
fillets with herbs (chervil, tarragon, or
anthocyanins Found in red cabbage, these antioxidant pig-
dill), wrap in cabbage leaves, and steam
ments may protect cells from free-radical damage. over seasoned broth (use more of the
beta-carotene Bok choy is extremely rich in this important same herbs in the broth).
antioxidant and has more beta-carotene than other cabbages (1 cup  Shred brussels sprouts and stir-fry
of cooked bok choy has 2.6mg, while green and red cabbages have with garlic, chopped nuts, and bread
less than 0.1mg). Beta-carotene is linked to lower incidence of crumbs. Toss with cooked pasta.
heart disease and certain kinds of cancer.  Steam cabbage or bok choy leaves
dithiolethiones These compounds may help protect against and wrap around matchsticks of carrot
carcinogenic agents by increasing the body’s reserve of glu- and bell pepper. Serve the packets with a
tathione, which has antioxidant properties. spicy dipping sauce.
insoluble fiber This fiber helps to alleviate constipation.  Stir-fry cabbage and onions, add to
coarsely mashed potatoes, and use as a
folate This important B vitamin is believed to reduce the inci-
stuffing for roast chicken or turkey.
dence of cancer and birth defects, and lower heart disease risk.
 Add shredded cabbage and apples to
goitrogens Raw cabbage contains these compounds, which potatoes when making potato pancakes.
may slow down the thyroid. Consult with your physician if you have
 Make a slaw with shredded brussels
thyroid problems and you eat a lot of raw cabbage.
sprouts, carrots, red peppers, and pears.
indoles Thought to deactivate estrogen, which stimulates Dress the slaw with a light vinaigrette.
tumor growth, indoles may protect against breast and prostate can-
cer. Savoy cabbage is an especially good source of indoles.
isothiocyanates These compounds may stimulate the enzymes that
impede hormones that promote breast and prostate cancers.
sulforaphane This isothiocyanate stimulates production of glutathione, a
compound with antioxidant properties.
vitamin C Brussels sprouts supply four times the vitamin C of their cab-
bage cousins (97mg versus only 23mg for 1 cup). Vitamin C may help to
improve immune function and fight off infections and viruses.

For vitamin C, raw cabbage is best. But when cooking, it’s best to steam,
microwave, or stir-fry for maximum retention of other nutrients.

carrots
Gold mines of nourishment, these healthful vegetables provide
impressive amounts of beta-carotene as well as a good amount
of fiber. Consuming carrots may help to protect against
add more to
your diet heart disease, certain types of cancer, skin disorders,
 Use carrot juice in place of water in
eye conditions, constipation, and high cholesterol.
homemade bread or pizza dough.
 To make a sauce to serve over grilled
what’s in it
chicken, sauté carrots with garlic in olive
oil until very tender. Puree with carrot beta-carotene Much more than the precursor for vitamin A,
juice and some lemon juice to taste. beta-carotene functions as an antioxidant that helps to combat free-
 Stir shredded carrots into rice radical damage to cells. The more vivid the color of the carrot, the
pudding after the pudding is cooked. higher the levels of carotene in it. Carrots are one of the richest
 Use carrots instead of shredded sources of this important carotenoid: One cup of cooked carrots
coconut in macaroons or other cookies. provides 18mg, or 300% of the recommended intake!
 Substitute carrot juice for broths in calcium pectate A unique type of pectin fiber, calcium pec-
soups, stews, and pasta sauces. tate is thought to lower cholesterol by attaching to bile acids, a
 Cook carrots along with potatoes process that helps to remove cholesterol from the body.
when boiling potatoes for mashing. insoluble fiber This type of fiber helps to prevent constipa-
tion by adding bulk to digested foods. It also makes you feel full,
which may be helpful for weight loss.
vitamin A When you eat carrots or other foods high in beta-carotene, your
body converts what it needs of the beta-carotene into vitamin A, which is im-
portant for numerous functions, including maintaining proper eyesight, normal
cell growth, and healthy mucous membranes. Vitamin A helps eyes adjust to
the dark, and it also promotes healthy skin and hair.

Cooking carrots, especially with a little bit of fat (preferably monounsaturated
fat, such as olive oil), makes beta-carotene more available for absorption by
the body.
health bites
Although research suggests that beta-carotene in pill form doesn’t help prevent heart
disease, other studies suggest that eating foods high in beta-carotene may indeed do
the trick. A recent study indicates that high dietary beta-carotene intake may reduce
risk for cardiovascular disease by about 45%.

citrus fruits
Far from lightweights when it comes to nutritional power, cit-
rus fruits have an abundance of vitamin C, potassium, pectin,
and phytochemicals that may benefit numerous condi-
add more to
your diet tions, including allergies, asthma, cancer, cataracts,
 After juicing citrus fruits, pop the
heart disease, stroke, and the common cold.
empty “shells” into the freezer and you’ll
have zest when a recipe calls for it.
what’s in it
 Combine orange or tangerine juice
with seltzer for a healthy soda. beta-cryptoxanthin A carotenoid in oranges and tanger-
 Add grated orange or lemon zest to
ines, beta-cryptoxanthin may help prevent colon cancer.
tea bread and cookie recipes. hesperidin This flavonoid is found in the zest (the thin, colored
 Substitute citrus juice for vinegar in portion of the citrus peel) of oranges. Hesperidin may have anti-
your favorite salad dressing. inflammatory and cholesterol-lowering effects.
 Stir a healthy amount of lemon juice limonene Found mainly in the zest of lemons, limes, and tan-
and honey into tea for a soothing drink. gerines, limonene may help prevent cancer.
 Add orange, tangerine, or grapefruit naringin A flavonoid found in white grapefruit, this compound
segments to a green salad. may protect the lungs against environmental toxins such as air pol-
 Sprinkle grapefruit halves with brown lution and cigarette smoke.
sugar and broil for a quick dessert. nobiletin This flavonoid, found in the flesh of oranges, may
 For a tropical fruit salad: Toss sliced have anti-inflammatory actions.
bananas, strawberries, kiwifruit, and folate This B vitamin is instrumental in the prevention of certain
mango in orange juice. birth defects, and may also play a role in battling heart disease.
tangeretin This flavonoid, found in tangerines, has been linked
in experimental studies to a reduced growth of tumor cells.

Don’t spend too much time removing the pith (the spongy white layer between
the zest and the pulp), because a good amount of the fiber and phytochemi-
cals, particularly the flavonoids, are found both in the pulp and the pith. Freshly
squeezed citrus juice also has more nutrients than frozen or bottled juices.
health bites
In something known as “the grapefruit effect,” compounds in grapefruit juice can
increase blood levels of certain drugs, leading to dangerous side effects. If you are tak-
ing medication, it would be prudent to ask your physician if you should be avoiding
grapefruit juice.

cooking greens
Cooking greens—kale, Swiss chard, and collard, beet, turnip,
and mustard greens—are packed with vitamins, minerals, fiber,
and an array of phytochemicals that may reduce heart
add more to
disease risk, eye diseases, and certain cancers. your diet
 Combine chopped sautéed kale with
what’s in it ricotta and grated Parmesan cheese and
use as a filling for lasagna or manicotti.
beta-carotene Greens are rich sources of this antioxidant,
which may help strengthen the body’s defense system against  Make a green bruschetta: Finely chop
cooking greens and sauté with garlic in
harmful free-radical compounds. Kale has the most, with 5.8mg per
olive oil until melt-in-your-mouth tender.
cup of cooked (this provides 72% of the daily recommended
Use as a topping for thick slices of
intake).
toasted Italian bread.
calcium Although this mineral is found in greens, some greens,
 Cook assorted greens in seasoned
such as Swiss chard and beet greens, contain compounds called water with some olive oil and eat both
oxalates, which prevent calcium from being properly absorbed. If the greens and their cooking liquid over
you are prone to kidney stones or gout, avoid foods high in oxalates. slabs of cornbread.
chlorophyll This plant pigment may help to block the damag-  Chop and steam cooking greens, then
ing changes that convert healthy cells to precancerous cells. fold into garlicky mashed potatoes.
folate Cooking greens are a good source of this important B vit-  In a traditional Italian dessert tart—
amin, which helps to ward off certain birth defects, cancer, and crostata di verdure—finely chopped,
heart disease. Collards and turnip greens are the best, with over cooked greens, such as Swiss chard or
kale, are combined with a sweetened
40% of the Daily Value per cup.
custard and used as the tart’s filling.
indoles Indoles are thought to help protect against the risk for
 Add chopped, cooked greens to your
hormone-related cancers by blocking the action of estrogen.
favorite meatball or meatloaf mixture.
isothiocyanates Partially responsible for the pungency of
some leafy greens, these phytochemicals are thought to help pro-
tect against hormone-dependent cancers. These compounds are also believed
to inhibit environmental carcinogens.
lutein and zeaxanthin These carotenoids are linked to the prevention
of macular degeneration. Kale is an extremely rich source of these phyto-
chemicals; collard greens are also a good source.
sulforaphane This phytochemical may help prevent harmful carcinogens
from initiating cancer.
vitamin K Found in huge amounts in cooking greens, this bone-building,
anticlotting vitamin may interfere with blood-thinning medications.

To enhance the bioavailability of beta-carotene in cooking greens, cook them
with a small amount of olive oil. If you do cook greens in water, which can
diminish folate levels, try to use the cooking water in the recipe.

fatty fish
High in omega-3 fatty acids, fatty fish—salmon, fresh tuna,
herring, mackerel, sardines, and lake trout—are important heart-
healthy sources of protein, vitamins, and minerals. Fish
add more to
enhance health in impressive ways. your diet
 Chop pickled herring and toss with
what's in it chopped walnuts, beets, diced apples,
and a lemon vinaigrette.
iron Mackerel and sardines are a good source of this vital miner-
 Puree canned tuna with cooked
al, which provides oxygen to blood and prevents anemia.
white beans and lemon juice and use as
niacin Fish contain this B vitamin, which helps to release ener-
a sandwich spread.
gy from carbohydrates.
 Poach fresh salmon, flake, and fold
omega-3 fatty acids Two main omega-3 fatty acids in fish, into reduced-fat sour cream along with
docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are capers and dill. Serve on crisp toasts or
linked to the prevention of asthma, depression, heart disease, high thick cucumber slices.
blood pressure, psoriasis, and rheumatoid arthritis.  Mash canned sardines into mashed
protein Without the harmful saturated fat found in other high- potatoes. Shape into patties and broil.
protein foods, fish is an excellent source of quality protein.  Puree tuna along with plain nonfat
tyrosine This amino acid is involved with the synthesis of neu- yogurt, a little mayonnaise, and fresh
rotransmitters in the brain and may promote mental health. lemon juice and use as a sauce for cold
poached chicken.
vitamin B6 Fish are a decent source of this vitamin, which may
 Make fresh fish salads using citrus
help to maintain a healthy immune system and improve mood.
segments and/or citrus vinaigrettes.
vitamin B12 Salmon, mackerel, and fresh tuna are good
sources of this vitamin, which is required for healthy blood cells. It
also helps the central nervous system to function properly.
vitamin D This bone-healthy vitamin is found in only a few foods, and
salmon and mackerel are top sources.

It is best to cook fish, since the heat will destroy parasites and potentially harm-
ful microorganisms in raw fish. Canned salmon and sardines, with the bones,
are a good source of calcium.
health bites
Fish are so beneficial for cardiovascular health that the American Heart Association
recommends eating two 6-ounce servings of fatty fish weekly to help lower the risk for
death from heart disease.

flaxseeds
The many merits of flaxseeds (and flaxseed oil) have propelled
this ancient seed, which was cultivated as early as 4000 B.C., into
the nutritional spotlight. Flaxseeds are being studied for
add more to
the prevention or management of numerous conditions. your diet
 Grind flaxseeds in a mini food
what’s in it processor or coffee grinder and use the
flaxseed meal to replace one-fourth of
alpha-linolenic acid (ALA) Because our bodies cannot
the flour in pancake or waffle batter.
manufacture this essential fatty acid, we must consume it in foods.
 Add ground flaxseeds to cookie,
Important for regulating blood pressure and for cell membrane
bread, and pie doughs.
health, ALA may have a wide range of beneficial health effects,
 Make a pesto with fresh basil, garlic,
including the ability to prevent heart disease by reducing the pro-
ground flaxseeds (in place of nuts),
duction of hormonelike substances that lead to blood clotting. ALA
flaxseed oil, and grated Parmesan
makes flaxseed oil healthful, though it should be noted that fiber
cheese. Toss with hot pasta.
and lignans are lost when the flaxseeds are processed into oil.
 Grind flaxseeds and add to your cold
insoluble fiber This type of fiber keeps your digestive sys- cereal or stir into hot oatmeal.
tem running smoothly and helps to prevent constipation.
 Add ground flaxseeds to meatballs
lignans Also referred to as phytoestrogens, lignans have mild and meatloaves.
estrogenic properties. Lignans may also play a protective role
 Grind flaxseeds along with toasted
against autoimmune disorders such as systemic lupus erythemato- nuts, mix with Neufchâtel cream cheese,
sus, rheumatoid arthritis, as well as fibrocystic breasts and some and use as a spread.
hormone-related cancers (breast, endometrial, and prostate).
soluble fiber The soluble fiber in flaxseeds forms a gel in the
intestine, helping trap and usher out harmful LDL (”bad“) cholesterol particles.

To get the most out of flaxseeds, grind them (in a coffee grinder). Unless the
seeds are well chewed or ground, they simply pass through the body, and you
don’t reap their health benefits. In addition, don’t heat flaxseed oil—this will
destroy its alpha-linolenic content as well as make the oil taste unpleasant.
health bites
Adding flaxseeds to your diet may help to ward off heart disease. In a recent study,
men and women with high cholesterol ate muffins with either flaxseeds or a wheat
bran placebo for three weeks each. Participants who ate flaxseeds showed decreases
in LDL cholesterol, compared to little change in the placebo group.

garlic
The medicinal application of garlic goes back as far as 1500
B.C., when the ancient Egyptians recommended it for a host of
ailments, including heart disease, wounds, tumors, par-
add more to
asites, and headaches—some of the benefits modern your diet
 Finely mince several cloves of garlic
science has also attributed to garlic.
and stir into reduced-fat sour cream.
Serve as a dip for crudités.
what’s in it
 Roast whole, unpeeled cloves of
ajoenes Ajoenes may be responsible for garlic’s antithrombotic garlic in olive oil. The garlic will get soft
(anticlotting) actions, and possibly may have antifungal activity. and creamy and can be spread on bread.
allicin Allicin has antibacterial properties (it is also responsible  Make a garlic-walnut sauce for
for garlic’s pungent smell) and is released when garlic is crushed or pasta: Combine equal amounts of peeled
cut, producing numerous sulfur compounds. garlic cloves and walnuts, a little olive
oil, and fresh lemon juice, and puree until
allyl sulfides Believed to inhibit tumor growth, these sulfur
smooth. Toss with hot pasta.
compounds block the damaging effects of carcinogens and pro-
 For appetizer nuts: Mince garlic,
mote cancer cell apoptosis (cell death).
sauté in olive oil, and toss with toasted
sulfur compounds These compounds, including ajoenes walnuts and almonds. Sprinkle with a
and allyl sulfides, may possess anticarcinogenic, anticlotting, anti- bit of salt.
fungal, and antioxidant effects. Sulfur compounds also promote the
 In a blender, puree garlic, yogurt, and
activity of glutathione, a substance that may inhibit carcinogens. fresh cilantro for a savory drink.
 Chop garlic and stir into bread,
maximizing the benefits biscuit, or savory pie doughs. Or try it in
To activate garlic’s full nutritional power, after chopping or crushing corn muffins, and serve with savory
it, let the garlic stand for 10 minutes before cooking it. The brief soups and stews.
standing period allows allicin and its potent derivatives to be activat-

ed.
health bites
What’s all the stink about? When garlic is digested, a portion of the sulfur compounds
enters the bloodstream and is subsequently exhaled from the lungs or eliminated
through the pores when we sweat. This is the price we pay to reap the benefits of the
“stinking rose.” And since the human nose can detect less than one part of these sul-
fur compounds in one billion parts of exhaled air, it’s no wonder that garlic breath is so
noticeable. Eating parsley might help to reduce these unpleasant odors, possibly
because of its chlorophyll.

grapes
Nature’s jewels, grapes contain phytochemicals that may help
to reduce risk for heart disease, cancer, and strokes. Studies also
indicate that in addition to grapes, red wine, grape
add more to
your diet juice, and raisins are also rich in disease-fighting com-
 Stir halved seedless grapes into pounds.
chicken, beef, or fish stews.
 Chop red grapes and combine with
what’s in it
honey, fresh lemon juice, chopped red
onion, and minced parsley, and use as a anthocyanins Laboratory studies suggest that the pigments
relish for meat or poultry. in red and purple grapes may suppress the growth of tumor cells.
 Cook dried fruits such as apricots and ellagic acid This phenolic acid in grapes (and other berries) is
raisins in purple grape juice until tender, thought to protect the lungs against environmental toxins.
then puree and use as an all-fruit spread. flavonoids Grapes contain high levels of these heart-healthy
 Prepare hot mulled grape juice or antioxidant pigments, which may have the ability to prevent blood
wine: Add cinnamon sticks, whole from clotting. Both red and purple grape juice are rich in flavonoids,
cloves, allspice berries, and whole black which may help to prevent LDL (“bad”) cholesterol from attaching
peppercorns to grape juice and cook
to artery walls and creating blockages that can lead to heart attacks.
over low heat until warm and fragrant.
pectin This soluble fiber may help to lower LDL cholesterol.
 Finely chop grapes and toasted
quercetin A flavonoid linked to a reduced risk for cancer devel-
walnuts, stir into Neufchâtel cream
cheese, and spread over flour tortillas. opment, quercetin may also reduce clotting in blood vessels, and
Add watercress and sliced turkey or offer relief to people with respiratory ailments.
chicken and roll up for a sandwich wrap. resveratrol This phytochemical, found in the skin of grapes,
has been linked to the ability to fight cancer. It is also being studied
for cholesterol-lowering effects and its ability to help prevent strokes.

To reap the full benefits of grapes, it is best to select red or purple varieties,
which seem to contain the highest concentrations of healthful compounds.
health bites
Though the French eat a high-fat diet, they have a low incidence of heart disease, a phe-
nomenon called the “French Paradox.” The conjecture is that flavonoids in red wine
may protect against damage to arteries. The same heart-healthy benefits may also
apply to unfermented grape juice: A recent study showed that consuming 10 to 12
ounces of purple grape juice a day could substantially reduce the risk for heart disease.

green tea
The healing powers of green tea have been valued in Asia for
thousands of years. In the West, preliminary research suggests
that drinking green tea may help to prevent cancer and
add more to
possibly heart disease. Black tea is also under review your diet
 Brew green tea, sweeten with honey,
for health benefits, though the healing agents, called
chill, and serve over ice.
catechins, may be altered in black tea during process-  Sweeten green tea, then follow the
directions on packages of unflavored
ing.
gelatin to make your own Jell-O.
 Steep green tea leaves in warm milk
what’s in it
for 30 minutes, or until full-flavored. Use
epigallocatechin gallate (EGCG) One of a class of fla- the milk in sweet puddings, cake recipes,
vonoids called catechins, EGCG is believed to be the most potent soups, or pancake and waffle batter. Or
compound in green tea. With the purported capacity to fight cancer use it in a vanilla ice cream recipe to
at all stages, EGCG may have (1) antioxidant power to seek out and make green tea ice cream.
destroy harmful free radicals, (2) the ability to inhibit an enzyme  Make cubes of iced green tea and
needed for the growth of cancer cells, and (3) a capacity to induce use to cool lemonade.
apoptosis (cell death) in cancer cells without damaging healthy  Brew a pot of green tea and use it as
cells. Researchers are also currently examining EGCG’s potential the basis for a vegetable soup or broth.
role in reducing LDL (“bad”) cholesterol.

Rest assured that adding milk to tea will not diminish the benefits associated
with its healthful compounds. A study suggests that the addition of milk to
black or green tea did not adversely affect antioxidant content or activity in 21
healthy study participants. Also, it might be worth buying a teapot and some
loose tea, as research conducted at the USDA’s Department of Food
Composition Lab showed that the levels of catechins in instant teas and bot-
tled teas were lower than in freshly brewed tea.
health bites
Evidence suggests that drinking green tea may promote weight loss. Though the
amount of green tea required to achieve weight loss has not been specified,
researchers suggest that long-term consumption of green tea may decrease the inci-
dence of obesity.

lentils
These low-fat, protein-rich legumes offer substantial phyto-
chemical power, folate, and an impressive amount of fiber, more
than a quarter of which is the heart-healthy soluble type.
add more to
your diet They also have decent amounts of iron and calcium.
 Cook lentils, puree along with garlic,
yogurt, and fresh lemon juice, and use as what’s in it
a dip or spread.
fiber Lentils are rich in insoluble fiber, which may stave off hunger
 Stir cooked lentils into pancake and alleviate constipation. The soluble pectin and gum fiber in lentils
batter along with a touch of curry
helps to lower cholesterol and stabilize blood sugar. (A half cup of
powder for a vegetarian, Indian-style
cooked lentils has a total of 7.8g dietary fiber, with 1.3g of it soluble.)
main course.
folate A half cup of cooked lentils provides almost half of the
 Mash cooked seasoned lentils; add
an egg white and enough bread crumbs daily requirement for this B vitamin, which may be instrumental in
so the mixture can be formed into patties. preventing birth defects, cancer, and heart disease.
Sauté as you would a burger. iron Most lentils are good sources of this mineral, which is vital
 Toss cooked lentils in a lemony for immunity, healthy pregnancy, and anemia prevention.
dressing along with cherry tomatoes and isoflavones These phytoestrogens may lower the risk for
diced red pepper. heart disease and manage some of the symptoms of peri-
 Make a lentil soup using carrot juice menopause and menopause.
instead of water for the base.
plant sterols Similar in structure to cholesterol, these com-
 Add cooked lentils to pasta sauce. pounds help reduce blood cholesterol levels by competing with
 Stir cooked lentils into hamburger or dietary and body-synthesized cholesterol for absorption.
meatloaf mixtures. protease inhibitors Found in lentils (and other legumes),
these plant chemicals may inhibit tumor growth by short-circuiting
processes necessary for cancer cell survival.
saponins Plentiful in lentils, saponins may prevent cardiovascular disease
by binding cholesterol in the digestive tract. Laboratory studies suggest that
these phytonutrients may also inhibit cancer by increasing the number of nat-
ural killer immune cells, and by blocking cancerous changes in cells.
tyrosine kinase inhibitors These compounds may work with fiber
to stabilize blood-sugar levels. Preliminary studies suggest that tyrosine kinase
inhibitors may lower levels of a chemical in the blood that contributes to pre-
mature cardiovascular disease in diabetics.

Eat foods high in vitamin C along with lentils to enhance iron absorption. To
protect the B vitamin content, do not cook lentils in too much water, and if
there is any cooking liquid that needs to be drained off, try to use it in the recipe
or save for soups or other dishes. Soluble fiber in lentils is made available as
the lentils cook and the fiber dissolves (this also softens the lentils).

mushrooms
The mushroom‘s ancient tradition as a healing food continues
as modern science uncovers its disease-fighting compounds,
which may help manage cancer, heart disease, high
add more to
your diet blood pressure, high cholesterol, and viral infections.
 Mushrooms and potatoes taste
especially good together, so add cooked what’s in it
mushrooms to potato salads or roast
B vitamins Though they lack vitamin B12, mushrooms are high
them along with roast potatoes.
in riboflavin, niacin, and vitamin B6, which may help to manage
 Use mushrooms, especially shiitakes,
depression, heart disease, and migraines. (One cup of fresh shi-
to add a meaty texture to vegetarian
itakes has over 10% of the Daily Value for each of these B vita-
stews and chilis.
mins.)
 Make a relish: Sauté a mixture
of finely chopped mushrooms, scallions, ergosterol This vitamin D precursor may promote bone health.
and garlic in olive oil; add vinegar eritadenine Found in shiitakes, this compound may lower
and use as a topping for burgers, steaks, cholesterol by promoting cholesterol excretion.
and sandwiches.
lentinan Present in small amounts in shiitakes, this polysac-
 Add finely chopped mushrooms to a charide compound is under review for immune-enhancing proper-
meatloaf or burgers (especially turkey ties.
loaf or burgers, where the mushrooms
lentinula edodes mycelium (LEM) These com-
will help keep the mixture juicy).
pounds in shiitake mushrooms may prevent cancer, heart disease,
 Grind dried mushrooms to a powder
high cholesterol, high blood pressure, infection, and liver disease.
and use along with bread crumbs to coat
chicken or fish before sautéing. selenium This antioxidant mineral is thought to protect against
cancer and macular degeneration.
 Top portobello mushroom caps with
shredded cheese and chopped tomato thioproline Preliminary research suggests that this anticancer
and serve as appetizer “pizzas.” compound in shiitake mushrooms may block the formation of can-
cer-causing nitrogen compounds in the body.

Since the B vitamins in mushrooms leach into water when heated, if you soak
dried mushrooms to reconstitute them, it’s best to use the soaking water in the
recipe. Since some people may react to the allergens in raw mushrooms, it’s
best to eat them only in small amounts.
health bites
In a small study, Japanese men who ate about 4 ounces of fresh shiitakes (or 2 ounces
of dried) experienced a substantial reduction in cholesterol within 1 week. A similar
study among healthy women demonstrated a significant drop in cholesterol after a
week of eating about 3 ounces of fresh shiitakes daily.

nuts
Energy-packed and protein-rich, nuts may also lower the risk
for cancer and cardiovascular disease. In addition to the nutrients
listed below, nuts are an excellent source of the cardio-
add more to
protective amino acid, arginine, and also offer B vita- your diet
 Sauté finely chopped nuts in olive oil
mins.
along with bread crumbs and toss with
freshly cooked pasta.
what’s in it
 Make your own nut butters: Place
alpha-linolenic acid (ALA) Found in walnuts, this nuts in a food processor and process
omega-3 fat may alleviate arthritis and lower risk for heart attack until pureed; add salt if you like.
and stroke.  Toast and finely chop nuts, sweeten
ellagic acid Walnuts are an especially good source of this anti- with maple syrup, and use as a topping
oxidant compound, which may inhibit the growth of cancer cells. for ice cream or frozen yogurt.
plant sterols Especially rich in pistachios, plant sterols help  Stir peanut butter into stews or
defend against certain forms of cancer and cardiovascular disease. curries to help enrich and add flavor.
potassium High in pistachios (1 ounce provides 10% of the  Use finely chopped nuts as a coating
for pan-fried fish fillets or poultry cutlets.
Daily Value), potassium may lower blood pressure and stroke risk.
resveratrol Found in peanuts, this phytochemical may prevent
cancer, high cholesterol, and stroke.
saponins These cancer-fighting phytochemicals may boost immunity and
promote healthy levels of blood sugar and cholesterol.
selenium Brazil nuts are extraordinarily rich sources of this powerful antiox-
idant, which helps to prevent cancer, certain eye disorders, and heart disease. (A
half ounce of Brazil nuts has 420mcg, or about 600% of the Daily Value.)
vitamin E Nuts are one of the best food sources of this antioxidant vitamin,
which may help prevent cardiovascular disease and cataracts. (Almonds and
hazelnuts contain the most, with 34% of the Daily Value per ounce.)

Refrigerate or freeze nuts to prevent their oils from going rancid. To enhance
the flavor of nuts, toast them in the oven for 5 to 10 minutes, or until fragrant.
health bites
Often maligned for their fat and calorie content, nuts have been redeemed by research,
which touts their phytochemicals and heart-healthy monounsaturated fat. Studies
show that when nuts are eaten in place of unhealthy saturated and trans fats, choles-
terol levels improve and the risk for clogged arteries is slashed.

olive oil
Olive oil is rich in unique disease-fighting phytochemicals,
vitamin E, and monounsaturated fat, which all help to clear cho-
lesterol from arteries. Research also suggests that olive
add more to
oil may manage diabetes, rheumatoid arthritis, stroke, your diet
 Steep chili peppers, or herbs, or
and breast and colon cancer.
orange, lemon, or lime zest (or any
combination of these seasonings) in
what’s in it olive oil for two weeks, then strain. Use
hydroxytyrosol and oleuropein These antioxidant phy- the flavored oil in pastas, salads, or
tochemicals may work together, according to laboratory studies, to drizzled on pizza.
help protect against breast cancer, high blood pressure, infection-  Substitute a light, mild-flavored olive
causing bacteria, and heart disease. oil for other oils or melted butter in baked
goods and baked desserts.
lignans Present in extra-virgin olive oil, these potent antioxidants
may protect against breast, colon, and prostate cancer by suppress-  Serve a fruity olive oil instead of
butter at the table for drizzling on bread.
ing early cancer changes in cells.
 Don’t forget whole olives, which also
monounsaturated fat When substituted for saturated fat,
add healing oils and delicate flavors to
this cardioprotective fat helps to lower total and LDL (“bad”) cho-
food. Chop and add to pasta sauces,
lesterol and may increase HDL (“good”) cholesterol levels. salad dressings, stews; or fold into bread
Research suggests that a diet deriving most of its fat calories from or pizza dough.
monounsaturates may reduce the risk for chronic disease, including
 Use olive oil for sautéing pancakes or
arthritis, certain cancers, and cardiovascular disease. At 73% cooking waffles.
monounsaturated fat, olive oil has the highest percentage among
common cooking oils: By contrast, coconut oil has 6% and corn or soy
oil 24%.
vitamin E Olive oil is one of the best dietary sources of this food-scarce
vitamin, which shields against damaging free radicals. (One tablespoon of olive
oil provides 8% of the Daily Value for vitamin E.)

To preserve flavor as well as disease-fighting compounds, store olive oil in an
airtight container in the refrigerator or other cool, dark place, and use as soon
as possible. Refrigerated olive oil will solidify, so you will have to let it reach
room temperature before it’s pourable.
health bites
Since the heat and chemicals used in processing olive oil can diminish nutrient content,
it’s best to choose those oils that are minimally processed, such as extra-virgin or cold-
pressed.

onion family
All members of the onion family—onions, chives, leeks, scal-
lions, and shallots—are noted for their powerful phytochemicals
and healthful fiber, which may protect against cancer,
add more to
your diet cardiovascular disease, and constipation.
 Cook sliced red onions in olive oil
over low heat with a sprinkling of sugar what’s in it
until the onions are very tender, sweet,
diallyl sulfide Most abundant in onions but also found in
and golden brown. Use as an
other members of the onion family, this cancer-protective phyto-
accompaniment to meat, fish, or poultry,
or as a sandwich relish. chemical appears to increase levels of cancer-fighting enzymes,
particularly in the stomach. In Vidalia, Georgia, where large
 Stuff large, cored red onions with a
amounts of onions are consumed, the death rate from stomach
seasoned rice mixture and bake as you
would stuffed peppers. cancer is significantly reduced, and diallyl sulfide intake is thought
to be a factor.
 Make an onion pizza: Omit the tomato
sauce and top a pizza shell with grated fiber The onion family is a source of both insoluble and soluble
cheese and cooked onions and scallions. fiber, which may confer protection against constipation, hemor-
 Add cooked onions, scallions, or rhoids, high cholesterol, and possibly weight gain.
cooked diced leeks, along with chopped fructooligosaccharides (FOS) Shallots are a significant
dill, to homemade bread doughs. source of FOS, the indigestible carbohydrates that encourage
 Stir sautéed leeks and scallions into growth of beneficial bacteria in the colon.
mashed potatoes. kaempferol This anticancer substance, found in leeks, may
 Make a salad dressing: Cook chopped help to block the development of cancer-causing compounds.
onions until meltingly tender, then steep lutein and zeaxanthin Present in the green tops of leeks
in vinegar. Whisk olive oil into the onion
and scallions, these pigments work together to help prevent cell
mixture to make a vinaigrette.
damage that may lead to vision loss and cancer.
 Core apples, stuff with cooked red
quercetin Found in red onions, this antioxidant has shown
onions, and bake until tender. Serve as a
side dish with meat or poultry. promise (in laboratory studies) in inhibiting growth of breast, blood,
and skin-cancer cells and in helping prevent cardiovascular disease.

High-heat cooking significantly reduces the benefits of diallyl sulfide. Fresh,
raw onion has the most health benefits, and mincing (even chewing) the onion
helps to release the phytochemical power.
health bites
Population-based studies have found a significantly reduced risk for lung cancer among
people who eat quercetin-rich foods, such as red onions. Studies also show that
quercetin is better and more efficiently absorbed from onions than from other foods.

peppers
Sweet bell peppers and spicy chili peppers add color and
zest to your favorite dish, while offering protection against heart
disease, vision loss, and nasal congestion.
add more to
your diet
what’s in it
 Fill bell pepper wedges with bean
beta-carotene This antioxidant pigment may help prevent eye puree and serve as an appetizer.
diseases, certain cancers, and heart disease. Red peppers are par-  Add roasted, peeled red bell peppers
ticularly rich in beta-carotene, providing nearly 5mg per cup. and spicy chipotle peppers to mashed
capsaicin This pungent phytochemical, which supplies the potatoes for a side dish. Or thin the
“heat” in chili peppers, may ease congestion by increasing secre- potato-pepper mixture with milk to
tions in the nose and airways. Studies suggest that capsaicin may make a soup.
also detoxify cancer-causing compounds and encourage cancer-cell  Add diced chili peppers to muffins or
death. The hotter the chili pepper, the greater the capsaicin content. cornbreads.
chlorophyll Preliminary research suggests that this plant com-  Puree homemade or bottled roasted
pound may stop healthy cells from mutating into cancerous cells red peppers with a little tomato paste,
garlic, salt, and pepper, and serve as a
and may protect against environmental carcinogens.
vegetable dip. Or thin the mixture with a
lutein and zeaxanthin A diet rich in lutein and its antioxi- little olive oil and use as a pasta sauce.
dant partner, zeaxanthin, may protect against certain forms of can-
 Make a hot and sweet pepper
cer, heart disease, macular degeneration, and possibly cataracts. salsa: Mince red, green, and orange
One cup of diced fresh red peppers offers tremendous quantities of bell peppers along with chili peppers
lutein, while orange peppers are a top source of zeaxanthin. (jalapeño, chipotle); add minced red
vitamin C Peppers are a major source of this essential vitamin, onion, vinegar, and cilantro. Serve the
which may enhance our defense against respiratory ailments. The salsa with meat or poultry, or toss it with
freshly cooked pasta.
combined antioxidant power of beta-carotene and vitamin C in pep-
pers may help to prevent cataracts and macular degeneration. One
cup of fresh bell peppers supplies even more vitamin C (133mg) than 1 cup of
fresh orange juice (82mg).

For vitamin C, eat uncooked peppers, since this vitamin is easily destroyed by
heat. To maximize the bioavailability of beta-carotene, cook peppers until they
are crisp-tender, and eat with a little monounsaturated fat, such as olive oil.
health bites
A population-based study in California found that women who consumed large quanti-
ties of vegetables, including bell peppers, had the lowest incidence of a type of brain
tumor called a glioma.

soy foods
The richest dietary sources of phytoestrogens, soy foods
—tofu, edamame, dried soybeans, soy milk, miso, tempeh—
possess high-quality plant protein, lots of soluble fiber,
add more to
and a wealth of phytonutrients. your diet
 Use diced tofu to replace some
what's in it of the cheese in lasagna or macaroni
and cheese.
beta-sistosterol A type of plant sterol, beta-sistosterol is
 Substitute soy milk for cow’s milk in
under review for its potential to lower cholesterol and to relieve
puddings, custards, or smoothies.
symptoms associated with prostate enlargement.
 Steam edamame (fresh soybeans) in
genistein and daidzein These two powerful isoflavone
their pods, then shell them. Add the
phytoestrogens may protect against osteoporosis by inhibiting cal-
beans to grain or vegetable salads.
cium loss from bones and increasing bone mineral density and con-
 Make a miso-carrot salad dressing:
tent. Genistein and daidzein may also help to prevent heart disease,
Whisk a couple of tablespoons of shiro
prostate cancer, and some forms of breast cancer. Soy foods are
miso into carrot juice along with a couple
the richest sources of the isoflavones genistein and daidzein. of teaspoons of sesame oil, some ground
lignans Experimental research suggests that these phytoestro- ginger, and some wasabi paste.
gens with antioxidant properties may prevent harmful changes in  Use soybeans in classic bean
cells, particularly those leading to breast, colon, and prostate cancer. recipes such as chili or baked beans,
phytic acid This phytochemical may neutralize cancer-causing but precook them before starting the
free radicals in the intestines. recipe, because they can take several
hours to soften.
protease inhibitors Preliminary research indicates that a
 Puree soft silken tofu with basil,
protease inhibitor unique to soy foods, Bowman-Birk Inhibitor (BBI),
garlic, almonds, and a little Parmesan,
may slow enzyme production in cancer cells and reduce intestinal
and use as a pasta sauce.
tumors.
 Cut up firm silken tofu, drizzle honey
saponins These plant compounds have anticancer and cardio-
over it, and serve in a fruit salad with
protective properties and may help to raise levels of cancer-fighting melon and grapes.
immune cells, prevent bile acids from becoming cancerous agents
in the colon, and lower cholesterol levels.

To preserve phytoestrogen content, minimize cooking time for tofu and miso
by adding them late in the cooking process.
health bites
Soy products containing at least 6.25 grams of soy protein per serving carry an FDA-
approved label stating that daily consumption of soy protein (at least 25 grams), in con-
junction with a low-fat diet, can lower cholesterol levels in people with high cholesterol.

spinach
Popeye’s favorite food is not a great source of iron, but it does
have a tremendous wealth of disease-fighting carotenoids and
phytochemicals that team up with vitamins to help pro-
add more to
your diet tect against cancer, high cholesterol, and vision loss.
 For a quick soup, puree steamed
spinach with garlic and yogurt and top what's in it
with scallions.
beta-carotene A half cup of cooked spinach provides 4.4mg,
 Steam spinach, then puree with which is close to a full day’s supply of this antioxidant. Beta-carotene
parsley and lemon juice, and use as a
may help to protect against cancer and macular degeneration.
sauce for chicken or pasta.
folate Two cups of raw spinach provide 116 mcg of folate,
 Steam spinach with mint and thinly
almost a third of your daily requirement for this B vitamin, which
sliced scallions, and stir into mashed
helps protect against anemia, birth defects, and possibly heart
potatoes.
attacks.
 Make a spinach pesto: Puree raw
spinach with almonds, garlic, olive oil, lutein and zeaxanthin Spinach is a rich source of these
and Parmesan cheese. Toss with pasta two carotenoids, which may work together to help prevent macu-
and chickpeas. lar degeneration and possibly cataracts and colon cancer.
 Make a spinach salad dressing: oxalates Oxalates inhibit absorption of calcium and iron from
Steam spinach and puree along with spinach. Spinach and other foods high in oxalates are not recom-
parsley, basil, and garlic. Whisk in olive mended for people with gout and certain types of kidney stones.
oil and lemon juice.
plant sterols Researchers believe these plant substances
may help to prevent cancer and high cholesterol.
vitamin C This antioxidant vitamin may help to prevent macular degenera-
tion, osteoarthritis, and stroke.

Serve spinach either raw or cooked, but avoid overcooking. To preserve loss of
water-soluble B vitamins, steam or stir-fry spinach. Cooking helps to convert
protein, lutein, and beta-carotene in spinach into more bioavailable forms. To
enhance carotenoid absorption, eat spinach with some heart-healthy fat.
health bites
Phylloquinone is the most common form of vitamin K found in green vegetables and is
particularly high in dark greens, such as spinach. Vitamin K is necessary for proper
blood clotting and possibly may play a role in preserving bone health. However, if you
are on blood-thinning medications, consult with your physician before consuming veg-
etables high in vitamin K. High amounts may interfere with the anticlotting action of
the medication.

super grains
Ancient high-protein foods with healing properties, so-called
super grains—amaranth, buckwheat, teff, and quinoa—are filling
and rich in fiber, B vitamins, and phytonutrients.
add more to
your diet
what's in it
 Add teff flour to pancakes and
biscuits, using 2 parts wheat flour to 1 complex carbohydrates Amylopectin and amylose, car-
part teff flour. bohydrates in buckwheat, may help to control blood-sugar levels.
 Cook buckwheat, quinoa, or amaranth lignans These phytoestrogens may help to lower LDL (“bad”)
and make a salad with feta cheese, cholesterol and risk for breast, colon, ovarian, and prostate cancer.
green peppers, tomatoes, and cucumber. lysine Quinoa is a good source (0.7g per half cup) of this essen-
Toss with a lemon dressing.
tial amino acid, which may help to prevent and manage cold sores.
 Grind amaranth in a mini food
magnesium Amaranth and quinoa are good sources of heart-
processor and use the amaranth flour to
healthy magnesium, which may also help to prevent allergies, asth-
replace up to one-fourth of the wheat
ma, kidney stones, and premenstrual syndrome (PMS). (A serving
flour in a muffin recipe.
of quinoa or amaranth provides about 40% of the Daily Value.)
 Make a pilaf with quinoa, onions,
dried cherries, and toasted pecans. phytic acids These phytochemicals may help to protect
Serve as a side dish instead of rice. against free-radical cell damage in the intestines.
 Stir cooked buckwheat groats or plant sterols These may help significantly reduce cholesterol.
quinoa into savory tea-bread batters. protease inhibitors These cancer-fighting compounds
may inhibit the formation of cancer cells.
rutin Present in buckwheat, rutin may help minimize cancer risk by detoxi-
fying cancer-causing substances and preventing cancer agents from taking
hold in the body. Rutin is also under review for its ability to help lower blood
pressure, strengthen blood vessels, and reduce levels of harmful cholesterol.
saponins Quinoa is an especially good source of these substances, which
may help to prevent cancer and heart disease.
vitamin E Working with other antioxidant phytochemicals in super grains,
vitamin E may help to prevent cancer, cataracts, heart disease, and macular
degeneration. Quinoa is a particularly good super grain source of vitamin E.

To preserve nutrients, cook grains without excess water and until just tender;
overcooking diminishes phytochemicals.
health bites
Animal studies suggest that buckwheat protein has a cholesterol-lowering property
comparable to, and possibly more effective than, soy protein.

sweet potatoes
Vibrantly colored with carotenoids and filled with fiber, sweet
potatoes are one of the most nutrient-dense vegetables. These
roots may help prevent cancer, degenerative eye dis-
add more to
ease, depression, and heart disease. your diet
 Mash sweet potatoes with maple
what's in it syrup for an unusual dessert.
beta-carotene Sweet potatoes are an exceptionally rich  Make sweet potato chips: Thinly slice
source of this plant pigment (one sweet potato has 187% of the sweet potatoes, drizzle with olive oil, and
bake in a 400°F oven until tender.
recommended intake for beta-carotene). Beta-carotene may help to
prevent certain cancers (stomach, pancreas, mouth, and gums) and  For a twist on mashed potatoes, use
half sweet potatoes and half regular all-
macular degeneration.
purpose potatoes.
caffeic acid This phenolic compound shows promise in fight-
 Add slices of cooked sweet potatoes
ing cancer and the AIDS virus.
to savory sandwiches.
chlorogenic acid Preliminary studies suggest this anticancer
 Mash cooked sweet potatoes with
phytochemical may help detoxify harmful carcinogens and viruses.
grated Parmesan cheese and use in
insoluble fiber When eaten with its skin, a sweet potato is place of half the cheese in lasagna.
an excellent source of insoluble fiber, which may help to prevent
 Substitute mashed sweet potatoes
constipation, diverticulosis, hemorrhoids, and weight gain. (A medi- for pumpkin in pies.
um sweet potato provides over 2g of insoluble fiber.)
 Shred raw sweet potatoes and use in
lutein and zeaxanthin These two carotenoid pigments place of shredded carrots in cakes,
lend bright orange color to sweet potatoes and may help to protect muffins, and tea breads.
against atherosclerosis, certain types of cancer, and eye diseases.  Make a sweet potato salad: Cook
pectin About half of the fiber in sweet potatoes is soluble pectin sweet potatoes and while the potatoes
fiber, which may control cholesterol. are still warm, peel and cut into chunks.
Toss in a dressing of lime juice, olive oil,
plant sterols These cholesterol-lowering compounds may re-
minced scallions, curry powder, and salt.
duce cancer risk by binding carcinogenic agents in the digestive tract.
potassium This heart-healthy mineral, found in abundance in
sweet potatoes (397mg per potato), is associated with lower blood pressure
and a lowered risk for heart disease, kidney stones, and stroke.
vitamin B6 Sweet potatoes provide good amounts of B6, which may help
to prevent heart disease, stroke, depression, and insomnia.
vitamin C Plentiful in sweet potatoes, vitamin C may help to bolster
immunity and wound healing, as well as prevent degenerative eye conditions.

Eat sweet potatoes with their skin to get more beta-carotene and fiber.
Baking or broiling enhances beta-carotene and sweetens the potato as its
starches turn to sugar.

tomatoes
Heartily indulge in phytochemical-rich tomatoes (as well as
tomato products), because the nutrients in this vegetable seem
to work in concert to protect against cancer (particular-
add more to
your diet ly prostate cancer), clogged arteries, and skin ailments.
 Cook fresh tomatoes with sugar,
cinnamon, and orange zest for a sweet what's in it
and savory jam.
beta-carotene This bioactive pigment may help to prevent
 Combine tomato juice and carrot acne, certain forms of cancer (stomach, pancreas), and vision loss.
juice and chill. Serve as a refreshing
caffeic and ferulic acid These anticancer chemicals may
summer soup garnished with chopped
tomatoes and a dollop of yogurt. help enhance the production of the body’s cancer-fighting
enzymes.
 To give a nutritional boost to savory
soups, replace half of the water with chlorogenic acid Found in greatest amounts in freshly
tomato or tomato-vegetable juice. picked tomatoes, this compound may be cancer-protective by
 Make a quick sauce for pasta salad: inhibiting environmental toxins in cigarette smoke.
Combine tomato paste, tomato juice, lutein and zeaxanthin These carotenoids present in toma-
olive oil, balsamic vinegar, and chopped toes may team up to help prevent vision loss and possibly cancer.
fresh basil, mint, or parsley.
lycopene Abundant in red tomatoes, this pigment may be a
 Brush bread with olive oil and garlic, stronger antioxidant than beta-carotene and may prevent cell dam-
top with tomato paste and broil. Top with
age that leads to heart attacks and cancer. One study found that men
chopped fresh tomatoes.
who consumed lycopene-rich diets cut their heart attack risk in half,
and several studies indicate lycopene may protect against prostate
cancer. Tomato juice is a particularly concentrated source of lycopene.
vitamin C Present mainly in the jellylike substance around tomato seeds,
vitamin C may protect against heart disease, respiratory infections, skin cancer,
and vision loss.

Lycopene is best absorbed from concentrated forms of tomatoes, such as
tomato paste, juice, ketchup, sauce, and soup. The more concentrated the
tomato source, the more concentrated the lycopene. Heat and oil enhance
absorption of lycopene and beta-carotene, though some vitamin C is lost.
health bites
Lycopene-rich food may protect against prostate cancer. In a six-year study of 48,000
men who consumed 10 or more servings (1 cup of tomato juice is a serving) per week
of tomato products, participants experienced a 45% reduction in prostate cancer.

whole grains
The nutritious germ and bran layers of a whole grain are
packed with phytochemicals and insoluble fiber. Whole grains—
barley, oats, rye, and wheat—are linked to a lower risk
add more to
for cancer, cardiovascular disease, and diabetes. your diet
 Cook cracked wheat or soften bulgur
what's in it (precooked cracked wheat) in boiling
water. Use in salads, pilafs, stuffings,
beta-glucan Experts believe that about 1 to 1H cups of
soup, salads; or add to a meatloaf as a
cooked oatmeal or about 1 cup of cooked oat bran, both rich in sol- meat extender.
uble beta-glucan fiber, may help to reduce total cholesterol by as
 Cook whole wheatberries or rye
much as 5%. Barley also has beta-glucan fiber.
berries until soft, and fold into homemade
complex carbohydrates These substances may be why whole-wheat bread dough.
one study found that 1 cup of barley improved memory function in  Substitute barley for rice in a rice
healthy elderly adults. Indigestible oligosaccharide carbohydrates pudding recipe (the cooking times will be
may help prevent cancer, cardiovascular disease, and diabetes. longer for barley).
flavonoids These antioxidant compounds in the bran and germ  Toast oat groats (this brings out
may help to prevent cancer, diabetes, heart disease, and vision loss. flavor), then grind them to make a flour.
gluten A protein found in barley, oats, rye, and wheat, gluten is Use the toasted oat flour to make cookies
and cakes.
not recommended for people with celiac disease.
 Coat fish fillets or chicken cutlets in
lignans Estrogenlike substances found in the bran and germ
egg whites, dip into wheat germ, and
layers, lignans may lower cholesterol and help inhibit the damaging
sauté until crisp and cooked through.
effects of estrogen, protecting against breast cancer.
 Cook old-fashioned rolled oats until
phytic acids These compounds may protect against free-radi-
soft, then puree. Use to replace some of
cal cell damage and may slow starch digestion, thus helping to sta- the oil in salad dressings.
bilize blood-sugar levels.
 Add wheat germ to homemade pizza
plant sterols These substances may help reduce total and doughs and savory pie doughs.
LDL (“bad”) cholesterol by binding it in the digestive tract.
saponins Oats are an especially good source of these substances,
which may bind cholesterol and interfere with cancer growth.
selenium Barley is an outstanding source of this antioxidant mineral, which
partners with vitamin E to fight damaging free radicals. (A half cup of barley pro-
vides 38mcg of selenium, which is 54% of the Daily Value.)
vitamin E This antioxidant may help to prevent cancer, heart disease, skin
disorders, and vision loss. Wheat germ is an exceptionally concentrated
source. (Just a quarter cup provides about 25% of the Daily Value.)

Cook these grains in a minimum of water and only until tender; overcooking
will diminish the nutrient content.

winter squash
The Halloween jack-o’-lantern and its orange-fleshed rela-
tives—acorn and butternut squash—are colorful and delicious
vegetables that may help to prevent acne, heart dis-
add more to
your diet ease, macular degeneration, and weight gain.
 Add peeled and diced butternut
squash to chili, soups, or stews. what's in it
 Buy frozen pureed winter squash, beta-carotene Pumpkin and butternut squash supply extra-
thin it with milk, and serve as a soup. ordinary amounts of this nourishing orange-yellow pigment, which
 Add peeled, shredded squash to may help to prevent acne, cancer, and macular degeneration. (One
pancake batter. cup of cooked butternut has 8.5mg of beta-carotene, or 107% of
 Use pumpkin or squash puree in a the recommended intake. Pumpkin has 7.8mg, or 98% of the Daily
cheesecake. Value.)
 Combine cooked, pureed butternut fiber Squash contains appreciable amounts of soluble fiber,
squash with grated Parmesan cheese which helps to lower harmful LDL cholesterol. Insoluble fiber in
and herbs, and use as a sauce for pasta.
squash helps to make you feel full and to relieve constipation.
 Stir cooked squash into sweet or lutein Pumpkin is a particularly significant source of this caroten-
savory rice or grain dishes.
oid, which may stave off macular degeneration and possibly help
 Make a squash chutney: Cook chunks prevent cataracts and colon cancer.
of squash with sugar, raisins, red pepper,
magnesium Acorn and butternut squash are good sources of
and spices until tender. Serve alongside
meat, fish, or poultry dishes. this vital mineral, which may be beneficial for allergies, asthma, car-
diovascular health, high blood pressure, kidney stones, and pre-
menstrual syndrome (PMS).
potassium A diet high in this mineral may help to lower the risk for high
blood pressure, kidney stones, and stroke. Acorn and butternut squash supply
generous amounts of potassium. (One cup of cooked acorn squash provides
25% of the Daily Value for potassium.)
thiamin A serving of acorn squash (1 cup cooked) contributes very good
amounts of this necessary brain-boosting B vitamin, which may help to
improve memory and mood.
vitamin B6 Acorn squash supplies an impressive quantity of this essential
B vitamin, which is linked to a reduced risk for heart disease and possibly
depression. (One cup cooked has 0.4mg, or 20% of the Daily Value.)
vitamin C This powerful antioxidant may prevent cataracts and chronic dis-
ease. Butternut is the best winter squash source of vitamin C, with just 1 cup
providing 31mg.

For beta-carotene, boiling, steaming, baking, or broiling are all fine; but B vit-
amins will be lost if the squash is cooked in water.

dillweed
A relative of fennel, wispy green dill weed is
available both fresh and dried.
what’s in it
Dill contains carvone, coumarins, flavonoids,
limonene, and phthalides. Studies suggest that
carvone and limonene have the potential to
inhibit tumors, and flavonoids may neutralize
harmful free radicals. Coumarins and phthalides
show promise in stimulating cancer-fighting
enzymes in the body.
basil
herbs add more to your diet
Use in: salads and salad dressings; creamy
mustard sauces; quiche and savory turnovers.
Matches well with lamb, fatty fish, and chicken.
horseradish
Fresh or dried basil is teeming with powerful This pungent root is a member of the mighty
antioxidants, responsible for basil’s unique flavor. cruciferous family, which includes broccoli,
cabbage, and watercress.
what’s in it
Flavonoid and terpene phytochemicals in basil what’s in it
are under review for their potential benefit in Horseradish’s bite comes from a powerful
reducing total and harmful LDL cholesterol, as chemical called allyl isothiocyanate, which may
well as suppressing tumor growth. alleviate congestion and respiratory inflam-
mation, and possibly protect against foodborne
add more to your diet
pathogens. Kaempferol, also in horseradish, is
Use in: homemade pasta, pizza, and bread
believed to detoxify cancerous agents.
doughs; savory soups and stews; tomato
sauces and pesto sauce; pilafs, risottos, add more to your diet
and other grain dishes; stuffings and fillings Use in: salad dressings; cocktail sauces,
for poultry or fish; and mashed potatoes. vegetable dips, and spreads; crusts for fillets of
Use as whole leaves in sandwiches and wraps. fish, beef, and chicken; and potato salads.
cilantro mint
Cilantro’s bold, distinctive taste is popular in Fresh or dried peppermint and spearmint add a
Chinese, Indian, and Mexican cuisines. Fresh refreshing zest to any dish.
cilantro is far more flavorful than dried cilantro.
what’s in it
what’s in it Mint has traditionally been used to relieve
Coumarin, phthalide, polyactylene, and terpene abdominal pains, bad breath, and sore throats.
phytochemicals in cilantro are thought to Powerful terpene phytochemicals present in the
stimulate anticancer enzymes in the body. mint family—carvone, limonene, menthol, and
perillyl alcohol—may inhibit tumor growth.
Use in: salsas, relishes, condiments, and add more to your diet
chutneys; pesto and other pasta sauces; rice, Use in: teas and drinks; yogurt or mild-cheese
grain, bean, corn, and tomato salads; peach, sauces and spreads; sautéed vegetables;
pineapple, mango, plum, and papaya desserts; vinaigrettes; pasta sauces; and poached fruit.
savory cheese pancakes and carrot muffins. Matches well with lamb, beef, and chicken.
sage
oregano/marjoram
The bold, faintly earthy flavor of sage is a cus-
Quintessential Italian herbs, oregano and
tomary poultry seasoning. Sage is available as
marjoram are similar in aroma and taste, as
fresh whole leaves, or dried or “rubbed” leaves.
well as disease-fighting antioxidant power.
what’s in it what’s in it
Powerful anticancer terpene substances in sage
Research suggests that quercetin and galangin,
may lower heart disease and cancer risk.
two antioxidant flavonoids in oregano, may
Studies suggest that cineole and perillyl alcohol
inhibit the initial development of cancer in cells.
(terpene compounds) possibly suppress tumor
Terpene compounds in both marjoram and
growth. A flavonoid, luteolin, shows promise in
oregano show promise in elevating levels of
preventing cancerous changes in cells.
cancer-protective enzymes in the body.
add more to your diet add more to your diet

Use in: pork and poultry dishes; homemade
Use in: herb rubs and marinades; chili, pasta
pizza, pasta, and bread doughs; grilled
sauces, and soups. Matches well with mush-
vegetables, sauces, and marinades.
rooms, potatoes, and summer squash.
parsley tarragon
A relative of the carrot, parsley is one of the The bold, satisfying flavor of this fine French
most versatile and widely available fresh herbs. herb traditionally accompanies fish and is used
Choose flat-leaf (not curly) parsley for the best to flavor vinegar and béarnaise sauce.
flavor, and avoid dried parsley altogether.
what’s in it
what’s in it Tarragon contains cancer-protective terpene
Flavonoid, coumarin, and terpene phyto- phytochemicals that may interfere with tumor
chemicals in parsley are powerful antioxidants growth and help to stimulate cancer-protective
that are thought to stimulate the immune enzymes in the body.
system and block cancer-causing substances.
Parsley’s high chlorophyll content may explain
Use in: beans and grain dishes; homemade
its use as a breath freshener.
vinegars, mustards, and relishes; poached and
add more to your diet stewed fruit; sandwich and cheese spreads. It
Use in: stuffings, grain, and rice dishes; soups matches well with fish, poultry, carrots,
and stews; salads; and pasta dishes. artichoke, eggplant, and peas.
rosemary thyme
The distinctive taste of rosemary is faintly Fresh or dried thyme leaves are popular in
piney. It’s available fresh and dried. French, Cajun, and Creole cuisines.
what’s in it what’s in it
Rosemary is rich in such anticancer compounds Terpene compounds—cineole, limonene, and
as carnosol, rosmanol, and a variety of pinene—may suppress tumor growth and
flavonoids. Carnosol may be particularly increase the body’s production of protective
protective against breast cancer. Additional anticancer enzymes. The flavonoid luteolin,
anticancer substances in rosemary—cineole, common to peppermint, sage, and thyme,
geraniole, and pinene—show promise in has shown promise in blocking cancerous
blocking tumor growth. changes in cells.

Use in: pizza and bread doughs; rubs and Use in: soups, stews, and chowders. Matches
marinades for meat or poultry. well with shellfish, chicken, and turkey.
cinnamon
Derived from the inner bark of a tree, cinnamon
is a sweet, warm, aromatic spice, most
commonly used in baking.
what’s in it
Cinnamon may have antibacterial and
antimicrobial properties, and it may also
reduce discomfort from heartburn.
Cinnamaldehyde in cinnamon may ward off
bacteria such as H. pylori, which has been
linked to ulcers.
spices
caraway
Use in: savory soups, stews, and chilis; tomato
sauces; meat marinades; pancake and waffle
batters; and hot cocoa mixes.
cloves
Caraway is part of the carrot family and is A strong and highly fragrant spice, cloves are
available as a whole seed. It is the seed used to the dried flower bud of a clove tree. They are
flavor rye bread and other Middle European available whole or ground.
dishes, such as sauerkraut and goulash.
what’s in it
what’s in it Cloves may fight off bacteria, such as E. coli,
Limonene in caraway may prevent cancer. that can cause food poisoning. Eugenol in
Caraway also has small amounts of perillyl cloves may prevent heart disease by preventing
alcohol, which may have the potential to blood from forming too many clots. Cloves are
prevent breast cancer. also used as a natural breath freshener.

Use in: savory soups and stews; salad Use in: spice rubs and barbecue sauces,
dressings and relishes; savory muffins and tomato sauces and salsas, sweet fruit-poaching
bread doughs. It matches well with cabbage, liquids. It matches well with ham and other
carrots, beets, ham, and pork. smoked meats.
cayenne coriander seed

This is a fiery spice derived from the dried pods Coriander seed comes from the cilantro plant
of a particular variety of chili pepper. and has a mild, citruslike flavor. Coriander is
used in curry powder and as a pickling spice.
what’s in it
Cayenne may help to reduce discomfort from what’s in it
allergies, colds, and flu. Capsaicin is the Coriander seed is thought to be helpful in
compound that gives cayenne pepper its bite, relieving stomach cramps and may have the
and it is thought to reduce congestion by ability to kill bacteria and fungus. It contains
opening up the nasal passages. limonene, which is a flavonoid thought to
help fight cancer.
Use in: tomato sauces and salsas; chilis, stews, add more to your diet
and soups; chocolate sauces, cookies, and Use in: yogurt and sour cream sauces; savory
cakes; salad dressings and fruit salad; spice soups and stews; spice rubs and marinades. It
rubs, marinades, and barbecue sauces. matches well with fish and poultry.
nutmeg
cumin
Nutmeg is the seed of a tropical fruit. Its sweet,
Cumin is used in Indian and Mexican cooking
aromatic, warm flavor tends to be strong, so it
and is available as the whole seed or ground.
is advisable to use small amounts.
what’s in it
Examined for its potential to ward off bacteria
what’s in it
Eugenol, a monoterpene in nutmeg, is thought
and foodborne microbes, such as E. coli, cumin
to prevent heart disease by preventing blood
is also currently being investigated for potential
cells from forming too many clots. Nutmeg may
antioxidant and anticancer effects.
also have antibacterial properties that may
add more to your diet destroy the foodborne bacteria E. coli.
Use in: savory soups, stews, and chilis;
spice rubs and marinades; salsas, chutneys,
Use in: cookies, cakes, and pies; puddings
and relishes; bread doughs and savory pancake
and custards; cheese sauces and white sauces.
batters; pasta and rice salads. It matches
It matches well with spinach, green beans,
well with corn, cabbage, carrots, onions, lentils,
broccoli, carrots, and sweet potatoes.
beans, and potatoes.
ginger saffron
Ginger is sold as the fresh root, powdered, One of the most expensive spices in the world,
pickled, and sugar-preserved. All forms of ginger saffron has a flavor that is unique, delicate, and
have an aromatic spiciness. difficult to compare with any other spice. Use in
minute amounts as it is fragrant and intense.
what’s in it
Substances in ginger—gingerol, shogaol, and what’s in it
zingiberene—have antioxidant capabilities, which Laboratory studies suggest that saffron may be
may help to prevent heart disease and cancer. an important disease-fighting spice, due
Ginger is thought to reduce motion sickness, possibly to the substance crocetin, as well as
nausea, and vomiting; and it has also been carotenoids, compounds that are believed to
shown to possess anti-inflammatory properties. fight heart disease and cancer.

Use in: hot apple and pineapple ciders; cakes, Use in: soups, chowders, and stews; fresh
cookies, and muffins; fruit desserts; savory pasta, pizza, and bread doughs; in white sauces.
soups, curries, and stews. It matches well with fish, shellfish, and chicken.
mustard seed turmeric

Mustard seed and mustard powder have a The spice that gives curry powder its deep
pungent, slightly smoky flavor. Note that some yellow color, turmeric has a delicate flavor.
brands of prepared mustard contain turmeric,
what’s in it
which make it bright yellow.
The curcumin in turmeric is thought to have
what’s in it a wide range of beneficial effects, and its
Mustard seeds contain allyl isothiocyanates, antioxidant properties may fend off heart
which studies suggest inhibit the growth of disease and cancer. Studies also show that
cancer cells. The volatile oils in mustard may curcumin holds promise in reducing cataract
clear congestion due to colds and flu. development.

Use in: relishes and salsas; pickling and Use in: curries, savory soups, and stews; spice
preserving; cabbage and carrot slaws; salads rubs and marinades; pickled vegetables and
and salad dressings; curries and stews. condiments; and yogurt sauces.
Health Books from Reader’s Digest
Available at bookstores, online at www.rd.com, or by calling 800-846-1200.
Know Your Options: The Definitive Guide to Choosing the Best Medical Treatments
Change One: Lose Weight Simply, Safely, and Forever
The Healing Power of Vitamins, Minerals, and Herbs
Foods That Harm, Foods That Heal
Heart Healthy for Life
Stopping Diabetes in Its Tracks
Doctors’ Guide to Chronic Pain
The Everyday Arthritis Solution
Medical Breakthroughs 2004
The Reader’s Digest Low Calorie Cookbook
Eat to Beat Diabetes

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the 28 all-time best healing foods ▲ 53

maximizing the benefits

54 ▲ the 28 all-time best healing foods

maximizing the benefits

the 28 all-time best healing foods ▲ 57

maximizing the benefits

58 ▲ the 28 all-time best healing foods

add more to your diet add more to your diet

add more to your diet add more to your diet

add more to your diet add more to your diet