The 33 Greatest Foods for Healthy Living
(Page 2 of 6)
February/March 2005
By David Feder
In a landmark 2002 study at Tufts University, blueberries were shown to influence reversals of defects in motor function, memory and cognition associated with aging. Rutin, another flavonoid in berries, has shown protective effects against ulcers. The antioxidant quercetin, which resides in the skins of dark berries and grapes, protects against cancers and works best when combined with vitamin C, of which berries have one of the most concentrated sources.
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Although little research has been conducted on mulberries specifically, they are rich in resveratrol, another phytochemical that demonstrates cancer-preventative abilities. And like other berries, mulberries have plenty of anthocyanins. Not only is this class of natural compounds protective against cancer and cardiovascular disease, it has even shown antiviral and antibacterial properties. Not bad for a wild berry that is, in many parts of the country, free and abundant. Perhaps the best things about berries are that they can be eaten out of hand, and they go a long way toward satisfying the desire for a sweet, healthy snack.
Grapes, too, pack a lot into a little package. Another concentrated source of vitamin C, they also are among the few natural foods to store sugar in the form of glucose instead of sucrose. This makes them an especially quick and easy energy booster for when you are on the go.
Bananas and mangos. The banana, once the most popular fruit in the world, has been experiencing heavy competition from the mango. Once a hard-to-find delicacy north of the border, mangos now equal or surpass the banana in amount consumed in many areas. But don’t abandon bananas. They are almost as close as you can get to a perfect food. Behind that appealing peel reposes a team of vitamins, minerals and other compounds that are unique to the ubiquitous banana. For instance, bananas contain the amino acid tryptophan, a serotonin precursor. Our body’s serotonin levels are directly related to mood; lower levels can leave us listless and depressed, higher levels elevate our mood. Bananas also contain B vitamins and iron for healthy blood, and they are best known for their generous amounts of potassium and magnesium. Potassium is important for regulating a number of body functions from the kidney and blood pressure to bone health, and magnesium has been studied for its potential as a palliative for migraine headaches. Bananas also are a natural antacid and have been used for centuries to ease stomach woes ranging from nausea to ulcers.
The mango has burst upon the American scene in the past decade or so for a number of reasons — migration of ethnic populations from tropical regions, increased cultivation and lower prices — but the main reason we’ve fallen in love with this once-exotic treat is simple: flavor. Just peeling a sweet, juicy, ripe mango can cause fruit-induced ecstasy.
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