Unlike Wonder Woman, the X-Men, or the superhero of your choice, so-called “superfoods” cannot swoop in and save you from the evils of aging and disease.
But beyond the hype about acai berries and other fads, scientists keep finding evidence that some nutrient-packed foods do indeed cut the risk of developing heart disease, stroke, cancer, diabetes and dementia.
Rich in antioxidants, fresh fruits and vegetables rank high among disease-busters, and the American Heart Association recommends eight or more servings of both every day. Yet even these nutritional all-stars aren’t miracle-workers, says registered dietician Elisa Zied of New York. “There’s no evidence that having a cup of berries will undo the damage of smoking or not being physically active,” notes Zied, author of Nutrition at Your Fingertips (Alpha Books/Penguin.) “One food is not going to make the difference by itself.”
As part of a balanced diet, however, these seven superpower foods may improve your odds of living a longer, healthier life:
1) Apples: Maybe Eve really knew what she was doing. Celebrated as high-fiber appetite suppressants, apples may protect the heart, too. A recent study of 160 women at Florida State University showed that those who ate dried apples every day for a year lowered their total cholesterol 14 percent and their LDL (“bad”) cholesterol by 23%.
2) Berries: You don’t have to seek out exotic berries to boost your health. Blueberries and strawberries can cut the danger of hypertension, according to a study of 134,000 women and 23,000 men enrolled in ongoing Harvard studies of health professionals. Regular berry consumption may also help ward off Parkinson’s Disease in both sexes, suggests another large-scale study at Harvard Medical School.
3) Fish: Long known to reduce heart disease risk, the Omega-3 fatty acids in fish like salmon and sardines may also forestall the onset of age-related macular degeneration. A study of 38,022 women indicates that those who eat seafood at least once a week are far less likely to develop the disorder, which can lead to blindness. Two international studies also suggest that regular seafood consumption may guard the brain against dementia.
4) Grains: Researchers at Tufts University reported that eating whole grains like oatmeal or whole wheat instead of refined grains may actually reduce the unhealthy belly fat that may signal the onset of diabetes and hypertension. The study analyzed the diets of 2,834 men and women.
5) Greens: From beans to zucchini, all vegetables pack a nutritional punch. Green leafy varieties, such as spinach and kale, and cruciferous vegetables like broccoli may be particularly potent. Researchers at Boston University School of Medicine found in a study of 52,000 African-American women that those who ate the most greens were less likely to suffer certain types of breast cancer. The American Institute for Cancer Research and the World Cancer Research Fund concluded in their most recent report that leafy greens “probably” protect against cancers of the mouth, throat, voice box, colon and pancreas.
6) Nuts: These high-protein, high-calorie nibbles are more than a tasty indulgence. They’re loaded with healthy unsaturated fats, and several large continuing studies have indicated that regular nut consumption can reduce the risk of heart disease. A recent chemical analysis of nine nut varieties, meanwhile, showed walnuts offer the biggest concentration of antioxidants.
7) Olive oil: The healthful monounsaturated fats and antioxidants in virgin olive oil have often been shown to lower cholesterol and other risk factors for heart disease. For more, see our previous blog, “How the Mediterranean Diet Helps the Heart.”
CONNECT THE DOTS:
For more about cancer and nutrition, see these guidelines from the American Cancer Society. Learn more about the importance of vegetables and fruits from the Harvard School of Public Health. And read the latest dietary guidelines from the US Department of Agriculture.
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