Foods you should eat everyday

Dr. Fuhrman talks about foods that should be eaten regularly: greens, onions, mushrooms, berries, beans and seeds.

Greens. Everyone who has ever dieted, cut, or is a volume eater knows that greens are the way to go because you can eat a lot of them for so few calories. They should be eaten in large quantities, which often isn't the case. Leafy greens have are filled with phytochemicals, have a lot of folate, calcium, a little omega 3's and caroteids. They help protect blood vessels, reduce the risk of diabetes and are good for vision. Cruciferious vegetables, like broccoli, have cancer-preventing compounds and reduce inflammation, and  neutralize oxidative stress.

Onions. They are part of the allium group, and are beneficial for heart-health and promoting a healthy immune system, help decrease inflammation, and have properties (organosulfur compounds, quercetin and anthocyanins) protecting us from diabetes and cancer, especially gastric,  prostate and colon cancers.

Mushrooms. White, cremini, Portobello, oyster,  shiitaken maitake and reishi mushrooms have been linked to a decreased risk of breast, stomach and colorectal cancers, and some reduce inflammation, support a healthy immune system, prevent DNA damage, slow cancer cell growth, and prevent angiogenesis.  They also block the production of estrogen (because they contain aromatose inhibitors), helping prevent breast cancer.

Berries. Blueberries, strawberries and blackberries have long been known to be some of the best foods for optimal health. We hear about the power of blueberries in particular all the time. Berries have heaps of antioxidants, including flavonoids and antioxidant vitamins, making them especially advantageous for cardiovascular health, reducing diabetes, inhibiting cognitive decline, improving motor coordination and memory,  preventing cancer, lowering blood pressure, reducing inflammation,  preventing DNA damage and tumor angiogenesis, and stimulating of the body's own antioxidant enzymes. That is quite a list! And while not mentioned, blueberries also help prevent osteoporosis.

Beans and other legumes are wicked nutrient-dense. They are a slow digesting carb source and stabilize blood sugar, aiding in preventing diabetes and helping with weight loss by having a high satiety level and preventing cravings. They are also full of soluble fiber and resistant starch, reducing cholesterol levels, reducing the amount of calories absorbed from them, and helping prevent colon cancer and protect against oral, larynx, pharynx, stomach and kidney cancers.

Seeds.  Nuts and seeds are one of the most healthy fats and have a lot of micronutrients, including phytosterols, minerals and antioxidants. They endorse heart-health, weight maintenance, and diabetes prevention. While both seeds and nuts have these powers and are great for you, seeds are also high trace minerals and have more protein than nuts, and each kind has different and beneficial nutritional properties. Flax, chia and hemp seeds are known for their omega-3 content. Flaxseeds also have a lot of fiber and lignans and protect against cardiovascular disease. Sesame, sunflower seeds, and pumpkin seeds are also great and vitamin-rich, and sesame seeds have the greatest amount of calcium than any other food.  If you pair nuts and seeds with vegetables, they help absorb nutrients.

randi morse, randi.morse@gmail.com, newton, ma