In today’s world, thanks to the internet and social media, you have access to a seemingly infinite supply of information that can help guide you in your efforts to live a healthier life. However, having so much information can become confusing; how do you know if what you’re reading is based on reputable sources, or if it’s just hype aimed at convincing you to spend your money?

It can be difficult to discern fads from facts—and that’s why this report is so valuable. This report is based on a wealth of food and nutrition research conducted by doctors and scientists. In these pages, you’ll learn about which foods can have the most beneficial effects on your body and mind. And, we’ll show you how to put these foods on your plate with easy-to-follow recipes. We even provide you with smart shopping strategies and tips for creating healthy meals at home.

This report provides you with essential—and practical—information for improving your diet and your health. It puts the preventive and health-giving powers of nutrition into your hands.

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What’s more, choosing to follow a healthier lifestyle can improve your health even if you already have a condition such as high blood pressure, high cholesterol, diabetes, or heart disease. Addressing these issues by making dietary changes often can reduce and sometimes even eliminate the need for medications. Such lifestyle changes have the power to alter your genetic expression, even if you are predisposed to certain health conditions.

Your diet also impacts the makeup of your gut microbiome—the trillions of microbes that live in your intestinal tract. This community of living organisms has been linked to many facets of your health, including the function of your brain, immune system, and digestive system. It also has been linked with metabolic disorders such as obesity and type 2 diabetes.

As we continue to learn more about nutrition’s impact on the body, our access to this information has increased. However, too much information can become overwhelming and confusing: One person says that you will be healthier if you stop eating carbs, but another person says you should focus on reducing the amount of fat you eat. How do you know which to believe—or if either one is correct? That’s where this report comes in: It provides you with information that is based on hundreds of high-quality scientific studies, rather than one person’s or group’s opinion. As you read this report, you can be confident that you are getting the knowledge you need to choose the foods that have been shown to promote optimal health and longevity.

Mechanisms of Disease

Every day, your body is busy managing thousands of multi-step processes at any given moment. Scientists now understand that two common conditions, chronic inflammation and oxidative stress, are at the root of many chronic diseases, especially those associated with aging. Gaining an understanding of what causes these conditions will help you grasp how you can alter your diet for better health and longevity.

Acute, short-term inflammation is your body’s natural defense system. Acute inflammation is activated any time your body experiences injury or trauma, such as a cut, an infection, or a broken bone. The injury sends an automatic signal that sets off defense mechanisms designed to protect you. This defense includes increased blood flow that brings macrophages, cells that ingest dead or damaged cells, bacteria, and other substances that may cause harm. When you are injured, your skin may become hot, red, and/or swollen; these signs of inflammation show that your body’s defense system is working. Once the threat has been fought off successfully, the inflammatory response shuts off.

However, sometimes, the body’s inflammatory reaction fails to shut off or becomes activated when there is no external, identifiable trigger. When the inflammatory response remains activated for days, months, or even years, it is referred to as chronic inflammation. Since inflammation occurs at the cellular level, virtually every organ and system in your body—your heart, brain, nervous system, lungs, joints, liver, pancreas, and digestive system—can be harmed by chronic inflammation.

Oxidative stress occurs when the level of free radicals—potentially harmful, unstable molecules—in your body exceeds your body’s ability to neutralize them. Free radicals are a byproduct of your body’s metabolic processes, but they also form in response to environmental contaminants, such as tobacco smoke, pollution, pesticides, heavy metals, radiation, and other toxins. Over time, oxidative stress can lead to diseases of aging. Oxidative stress and inflammation go hand in hand—oxidative stress causes inflammation, and inflammation causes oxidative stress.

Food as Medicine

To help protect your body from the diseases of aging, you can turn to food as medicine—a strategy cultures around the world have been following for centuries. Substances in foods can help counter chronic inflammation and oxidative stress; in effect, they can act as medicine that helps protect your health.

A diet that is comprised of whole plant foods, healthful carbohydrates and fats, and lean proteins has anti-inflammatory effects. This dietary pattern is rich in antioxidant compounds, which neutralize free radicals and reduce oxidative stress. This wholesome eating pattern is what most health organizations, including the American Heart Association and the American Institute for Cancer Research, recommend for optimal health.

Conversely, poor food choices can promote illness and disease. Studies have shown that diets high in refined grains (such as white flour), added sugars, and saturated fats and low in whole grains, fruits, vegetables, healthy fats, and fish appear to activate the body’s inflammatory response. Often, this dietary pattern is referred to as the “Western diet”—an eating pattern typically found in industrialized nations, such as the U.S., that contains more highly processed and fast foods and fewer whole plant foods. The Western diet has been associated with the development of many conditions, such as hypertension, high LDL cholesterol, elevated blood glucose, obesity, and a weakened immune system, that can cause or contribute to many types of chronic diseases, including diabetes, heart and vascular disease, rheumatoid arthritis, and cancer. In fact, a 2017 study found that poor-quality diets are linked to one in five deaths globally.

Healthy Eating Patterns

The most respected, authoritative guide on healthy eating is the 2015-2020 Dietary Guidelines for Americans, which recommends eating a diet rich in whole grains, fruits, vegetables, healthy fats, and fish, while limiting saturated fat (no more than 10 percent of total calories), added sugars (no more than 10 percent of total calories), and sodium (no more than 2,300 milligrams per day). Specifically, it suggests that Americans adopt one of three healthful diet patterns:

• The “Healthy U.S.-style Pattern,” which includes whole grains, fruits, vegetables, low-fat dairy, lean protein, eggs, and healthy fats;
• The “Healthy Vegetarian Pattern,” which includes whole grains, fruits, vegetables, soyfoods, legumes, nuts, seeds, and healthy fats; and
• The “Healthy Mediterranean-style Pattern,” which includes fish, whole grains, fruits, vegetables, low-fat dairy, olive oil, nuts, and seeds.

The most researched diet pattern in the world is the Mediterranean-style diet, which focuses on a plant-based, whole-foods diet with fish as the primary animal protein and olive oil as the primary source of healthy fat. In addition, the DASH diet (Dietary Approaches to Stop Hypertension), which focuses on whole plant foods, lean proteins, and low-fat or nonfat dairy foods, and vegetarian and vegan eating patterns have been linked with numerous health benefits, such as lower risks of cardiovascular diseases, including lower blood pressure levels. In addition, plant-based diets are better for the environment; they can significantly lower your carbon footprint (the amount of greenhouse gases, primarily carbon dioxide, that are released into the atmosphere by human activities).

What do all of these healthful dietary patterns have in common? They emphasize whole, minimally processed, nutrient-rich foods, such as whole grains, fruits, vegetables, nuts, seeds, fish, herbs, and spices. When you consume these foods, you are rewarded with a host of essential nutrients, such as vitamins, minerals, fiber, and other compounds that offer health benefits. Additionally, these foods pack a big nutrition punch for a moderate number of calories. When you choose a healthy eating pattern, such as a DASH, Mediterranean-style, vegetarian, or vegan diet, the nutrients you consume can help prevent illness and chronic disease. In addition, research has linked the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) with a reduced risk of dementia. The MIND diet includes characteristics of both the Mediterranean-style and DASH diets and emphasizes specific foods associated with better brain health; for example, it advises consuming at least six servings per week of green leafy vegetables, at least two servings per week of berries, and olive oil as the primary cooking oil.

The Power of Phytochemicals

Nature has equipped plant foods with an arsenal of phytochemicals—compounds that have beneficial effects on the plants themselves and on humans who consume them. Phytochemicals serve as a natural defense system for plants, protecting them against environmental threats such as sun damage, insects, pests, and viruses. Phytochemicals provide plants with their distinctive colors and/or flavors; they give broccoli and chard their dark-green leaves, carrots their intense orange hue, chili peppers their spicy bite, and garlic its distinctive aroma. Scientists have identified thousands of phytochemicals in plant foods, and more continue to be discovered.

Phytochemicals also provide protective benefits to humans who consume them in the form of fruits, vegetables, and other plant foods. Phytochemicals have strong anti-inflammatory and antioxidant properties that help protect against chronic diseases. Research also has revealed that phytochemicals provide other health benefits, including destroying cancer cells, repairing DNA damage, and detoxifying carcinogens.

There are many types of phytochemicals, including polyphenols, carotenoids, flavonoids, and glucosinolates, and researchers have linked several of these compounds with specific health benefits. For example, one of the carotenoids called lycopene—the compound that gives tomatoes, watermelon, red bell peppers, and pink grapefruit their red color—is associated with protection from prostate cancer. Anthocyanins—the compounds that give blueberries, purple potatoes, and purple cabbage their deep, blue-
purple shade—have been linked with brain and heart protection. Consuming more flavonoids—a large group of phytochemicals that includes flavonols, flavanones, and anthocyanins—has been linked with healthful aging and a reduced risk of chronic diseases. For example, a recent study found that people with the highest levels of polyphenols in their diets had a significantly lower risk of hypertension (high blood pressure). By eating a daily rainbow of whole plant foods, you can fortify your body with an array of phytochemicals every day.

Whole Foods, Balanced Nutrients

All plant foods are not created equal. Whole, unrefined foods, such as apples, pistachios, kale, cherries, lentils, and oats, are higher in phytochemicals and other valuable nutrients than processed foods, especially food products that are high in refined flour and added sugar.

Technically, foods such as nutrition bars and veggie chips are “plant foods,” because their ingredients come from plants rather than from animal sources. However, plant foods lose some of their valuable nutrients when they are highly processed. When whole foods are broken down, stripped of their nutritious outer coverings, and mixed with less healthful ingredients, such as salt, sugar, and saturated fat, they lose much of their nutritional value. It’s not surprising that research shows some plant-based diets are healthier than others. Those that are high in refined foods do not provide the same health benefits as those that are based on whole, minimally processed plant foods.

However, there is a significant difference between highly processed foods and whole foods that have been canned, frozen, or cooked without added salt or sugar: These foods, which are minimally processed, retain the majority of their nutrients. In fact, nutrients in some foods become more potent when they are cooked; for example, the lycopene in tomatoes becomes more easily absorbed and used by the body when the tomatoes have been cooked. While you may prefer fresh fruits and vegetables, keeping canned and frozen foods on hand helps ensure that you always have nutrient-rich foods available, regardless of what is currently in season.

Many people take vitamin and mineral supplements to boost their health, especially if they aren’t getting adequate nutrition from their diets. However, nutrients in pill form can never measure up to whole plant foods, which are packed with a synergistic array of phytochemicals, fiber, vitamins, and minerals in every bite. That’s why studies consistently find health benefits related to eating the whole food, not isolated nutrients. In fact, one 2017 study found that eating unprocessed plant foods throughout adulthood leads to better physical performance in later years.

Another advantage of getting nutrients from foods is that they are found in an ideal balance. It’s difficult to get too much of a particular nutrient from a diet rich in whole foods, but it’s possible to overdo it when you take nutrients in pill form. Some supplements can cause health problems if you take too much, and they may have potentially harmful interactions with medications. And since supplements are not regulated by the U.S. Food & Drug Administration, they may contain more or less of the nutrients and other ingredients that appear on the label, as well as potentially harmful substances, such as heavy metals, that do not appear on the label.

Foods That Are “Super”

You can maximize your health potential by choosing an eating pattern that is based on minimally processed plant foods—vegetables, fruits, whole grains, beans, nuts, and seeds—and seafood. These “superfoods” offer health benefits beyond the basics of furnishing energy to fuel your body due to their superior nutrient content.

As you plan your meals, include several superfoods each day. We have provided you with 20 recipes that feature superfoods from every category: proteins, whole grains, vegetables, fruits, beverages, and flavorful additions, such as fats and spices. But don’t lose sight of your overall dietary pattern; adding a few superfoods to your diet won’t be of much benefit if the other foods you eat are high in unhealthy ingredients and low in nutrition. Keep in mind that it’s your total diet that has the most significant effects in the long run.

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Once you’ve consumed protein and your digestive system begins its work, that protein is broken down into amino acids, which your body uses as building blocks to create new proteins that have specific functions, such as hemoglobin, a protein that carries oxygen in the bloodstream.

You must get nine essential amino acids in your diet to build these proteins; when a food provides significant amounts of all nine amino acids in one serving, it is considered a “high-quality” protein. Proteins from animal sources (meat, poultry, fish, and dairy products) are high-quality proteins. Some plant foods also provide protein, but many do not contain adequate amounts of all of the essential amino acids to qualify as a high-quality protein. The exceptions are quinoa, soyfoods, and spinach, plant foods that provide substantial amounts of all nine amino acids. However, this doesn’t mean that plant proteins are inferior; if you eat a variety of plant foods throughout the day, you’ll get all of the amino acids your body requires.

Your Daily Dose of Protein

Protein is in high demand, although survey data suggest that most of us get plenty of protein in our diets. The Institute of Medicine set the daily Recommended Dietary Allowance (RDA) for protein at 0.8 grams of protein per kilogram of body weight (or 0.37 grams per pound of body weight; 1 kilogram = 2.2 pounds). To determine your protein needs, multiply your weight in pounds by 0.37. For example, if you weigh 120 pounds, that’s 44 grams of protein per day; if you weigh 160 pounds, your RDA of daily protein is 57 grams.

Some research indicates that a slightly higher intake—1.0 to 1.2 grams per kilogram, or 0.45 to 0.54 grams per pound—may be a better range for increasing and maintaining muscle mass, especially for older adults. Using this formula, a 120-pound adult would need 54 to 65 grams of protein per day, and a 160-pound person would need 72 to 86 grams per day. This isn’t difficult to achieve for most people, since a 3-ounce portion of meat, fish, or poultry contains about 21 grams of protein, and protein is found in many plant foods, including beans, lentils, nuts, seeds, and some whole grains and vegetables.

Use these numbers as a general guide; they are approximations. To get adequate protein, include a protein-rich food source—poultry, fish, pulses (lentils, beans, and peas), soyfoods, low-fat dairy, nuts, and seeds—with each meal and snack. Also, keep in mind that the overall quality of the protein foods you choose is as important as the amount of protein you eat.

Protein Plus

When you choose a protein food, whether it’s lentils or a hamburger patty, it’s all about the protein package—the other substances and nutrients that come with the protein.

Some animal-sourced protein foods are high in saturated fat and cholesterol, which have been linked with various health risks in hundreds of clinical studies. For example, eating a diet that’s high in red meat (beef, veal, pork, mutton, lamb, and goat) is associated with increased risks of mortality, heart disease, type 2 diabetes, and certain types of cancer.

The news is even more alarming for processed meats, which often contain excess salt, along with saturated fat, preservatives, and other additives. People who frequently consume processed meats, which include sausage, bacon, hot dogs, ham, pepperoni, and salami, have an even higher risk of chronic disease. In fact, processed meats have been classified as a known carcinogen (cancer-causing agent) to humans—one of the only foods to earn this dubious distinction. Research has shown that regular consumption of processed meat increases the risk of stomach and colorectal cancers. The American Institute for Cancer Research and the International Agency for Research on Cancer recommend limiting red meat to no more than three portions per week—a maximum of 18 ounces—and avoiding processed meats altogether.

Other protein sources come in a healthier package. For example, along with protein, seafood provides vitamin D and omega-3 fatty acids that have been shown to reduce the risk of heart disease as well as neurodegenerative diseases. Fatty fish, such as salmon, sardines, mackerel, and herring, are highest in omega-3s. Fatty fish is a key ingredient in many beneficial dietary patterns, such as the traditional Mediterranean-style diet, which is recommended by the 2015-2020 Dietary Guidelines for Americans.

In addition, plant protein sources, such as soy, beans, lentils, peas, nuts, and seeds offer a healthy protein package, because, along with protein, they provide fiber, vitamins, minerals, phytochemicals, and healthy fats linked with disease prevention. When you swap plant proteins for red meat, you gain a greater benefit, because you’re replacing something less healthy with something healthier. That’s why studies have shown that, if you adopt a plant-based diet, which includes eating more plant proteins and fewer animal proteins, you can lower your risk of chronic disease, such as heart disease, cancer, and type 2 diabetes, as well as extend your life. Try including a few meatless meals that contain plant proteins in your meal plan each week to fit more of these beneficial superfoods into your diet. Or, you can consider switching to a vegetarian or vegan diet for added health benefits.

Healthful protein choices include seafood, skinless poultry, low-fat dairy, soyfoods (soymilk, tofu, tempeh, and edamame), pulses (beans, lentils, and peas), seeds, and nuts. Some of these protein-rich foods made our superfoods list due to their strong nutritional profiles and research-based benefits. Try to include a protein-rich food at each meal and snack for optimal nutrition and health, and select from these protein superfoods as often as possible.

Fatty Fish

Making fish your first animal protein choice is a healthy habit. Seafood is an excellent source of protein, and it’s lower in calories and saturated fat than many other animal foods, such as beef and pork. Don’t let the word “fatty” frighten you away; most of the fat found in cold-water fatty fish is in the form of unsaturated fat, such as omega-3 fatty acids, which have garnered much attention due to their beneficial properties.

Fatty fish, which includes salmon, herring, sardines, lake trout, albacore tuna, and mackerel, is the primary source of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) in our diets. These fats provide heart health benefits for people with or without heart disease; eating omega-3–rich fish can lower your risk of arrhythmias, lower levels of triglycerides and blood pressure, and slow the growth of plaque in your arteries. In addition, consuming omega-3s also may yield other advantages, such as protection from inflammation, arthritis, depression, diabetes, Alzheimer’s disease, and colorectal cancer.

If fatty fish isn’t your favorite, don’t worry; it’s not the only fish that contains omega-3s. Many species of lean fish, including pollock, flounder, rockfish, snapper, grouper, tilapia, mahi mahi, and cod, provide omega-3s in smaller amounts, as do most types of shellfish (oysters, mussels, clams, crab, lobster, shrimp, and scallops).

The American Heart Association recommends including at least two 4-ounce servings of fish in your diet each week. The 2015-2020 Dietary Guidelines for Americans suggest two fish-forward eating patterns: the Healthy Mediterranean-style Diet, which includes 15 ounces of fish per week, and the Healthy U.S.-style Diet, which includes 8 ounces of fish per week.

As more people include fish in their diets, however, experts are becoming increasingly concerned about the global fish supply. Many fish species are threatened due to overfishing or destructive fishing methods that have long-lasting effects on our oceans and society. In addition, fish are exposed to environmental contaminants, such as mercury, polychlorinated biphenyls (PCBs), and dioxins.

The solution is to be selective about your fish choices. Choose fish such as yellowfin tuna (line-caught), rainbow trout (U.S.-farmed), and Alaskan salmon, which are harvested sustainably and are not threatened or endangered. You can find more recommendations on the most and least sustainable seafood choices at the Monterrey Bay Aquarium Seafood Watch program’s website (seafoodwatch.org). And, limit your consumption of the four fish with the highest mercury contents: shark, swordfish, tilefish, and king mackerel. You can enjoy fish as a flavorful entrée, or as the main protein source in your lunch atop a green salad or in a sandwich.

Pulses

Pulses include dried beans, lentils, and peas. They are the mature seeds of a flowering plant and among the most sustainable of plant crops. These protein-rich superfoods, which are part of a broader category of plant foods called legumes, have served as a cornerstone for traditional diets around the globe for centuries, from chickpeas in the Middle East to lentils in India.

Pulses are easy to prepare, shelf-stable (in dried or canned form), sustainable (they get nitrogen from the air and “fix” it in the soil, so they don’t need nitrogen-based fertilizers to thrive), and economical. Pulses offer an array of nutrients; they provide fiber, folate, manganese, potassium, iron, magnesium, copper, selenium, and zinc, in addition to protein. To top it off, pulses also contain phytochemicals with various health properties. Consuming pulses has been linked with lowering blood cholesterol levels and inflammation, reducing weight, and helping to prevent heart disease, hypertension, diabetes, and some types of cancer. The 2015-2020 Dietary Guidelines for Americans recommends including pulses in your diet at least a few times per week to gain these benefits.

Fitting pulses into your diet is easy: Soak dried beans in water overnight, drain the water, add fresh water or broth, and cook them up with your favorite seasonings and vegetables. Sprinkle black beans over salads or use them in hearty vegetarian soups and stews. Cook up a pot of lentils and serve them with rice for an affordable, filling meal that provides all of the amino acids you need. Add chickpeas to a whole-grain side dish or salad, or make meatless burgers with white beans.

Dried beans are widely available in most supermarkets, and canned beans are an easy, economical choice. Look for canned beans with no added salt, or rinse the beans to reduce levels of sodium by up to 41 percent. Many varieties of pulses are available in supermarkets, and natural-food stores generally offer an even wider selection. Look for heritage or heirloom beans, which are unusual varieties of beans that farmers have treasured through the centuries. These varieties include mint-green flageolet beans, mottled red-and-white Christmas lima beans, and small Yellow Indian Woman beans.

Soy

The mighty soybean is a truly unique superfood. Soy is rich in high-quality plant protein, providing significant levels of all nine essential amino acids. And, soybeans are a great source of fiber and iron, as well as calcium, manganese, potassium, magnesium, copper, and vitamin B₂.

Soybeans also contain various phytochemicals, the most notable of which are isoflavones. Isoflavones are phytoestrogens (plant compounds similar in some ways to the human hormone estrogen) that possess antifungal, antimicrobial, and antioxidant properties that help the plant survive; these protective effects may extend to humans who consume them.

Studies have linked eating soy to a number of health benefits, including reducing cholesterol levels, lowering the risks of heart disease and prostate cancer, and reducing the frequency of hot flashes experienced by many menopausal women.

At one time, foods and beverages made from soy were thought to be risky for women due to the belief that they might contribute to estrogen-sensitive breast cancer. However, recent, well-
conducted research has found that moderate soy intake poses no increase in breast cancer risk, even for breast cancer survivors, and may even lower the risk of breast cancer and breast cancer recurrence. Research also has shown that Asian populations who consume large amounts of soy have a lower incidence of breast cancer than populations who consume fewer soyfoods.

The American Institute for Cancer Research and the American Cancer Society report that moderate amounts of soyfoods—one to three servings per day—are safe to consume and pose no potential harms to health. The 2015-2020 Dietary Guidelines for Americans includes daily intake of soyfoods in two of their recommended healthy eating patterns: the Healthy U.S.-style and Healthy Vegetarian diets.

The research on soy favors the consumption of minimally processed foods made with soybeans, such as edamame, tempeh, tofu, soymilk, and soy nuts. Isolated soy ingredients or supplements do not provide the same nutrients found in whole soy, and the various compounds found in whole soy may be more or less concentrated or absent altogether.

Nuts

A few decades ago, health experts warned against consuming fat-rich nuts, but how the tables have turned. Now we know that the fats found in nuts are of the healthy variety. Studies have linked nuts with an array of benefits, including improving blood lipid levels and lowering risks of cardiovascular disease, diabetes, and some cancers. In fact, a 2017 study found that people who eat more nuts have healthier diets and lower body mass indices (a measure of body weight). All tree nuts are good for you, including almonds, walnuts, pistachios, pine nuts, cashews, macadamias, Brazil nuts, pecans, hazelnuts, and peanuts (actually legumes, but included in the nut category because they are so similar nutritionally). However, some nuts boast very powerful nutrient profiles, gaining them superfood status.

Walnuts

Crack open a walnut to gain health benefits for your heart. This nut has earned a qualified health claim from the U.S. Food & Drug Administration for the role it can play in reducing the risk of coronary heart disease. Walnuts also have been linked to decreased risks of cancer, cognitive decline, type 2 diabetes, obesity, and hypertension.

Walnuts are rich in fiber, manganese, copper, magnesium, and phosphorus, and they provide 4 grams of protein in a single ounce. Walnuts contain a variety of phytochemicals with antioxidant properties.

In addition, walnuts are rich in healthy, unsaturated fats, and they are the only nut that contains a significant amount of omega-3 fatty acids—2.5 grams of alpha-linolenic acid (ALA) per ounce. While much of the evidence on omega-3 benefits is attributed to the long-chain varieties (EPA and DHA) found in fatty fish, the short-chain, plant-based omega-3 ALA has its own anti-inflammatory benefits. Additionally, a small percentage of ALA is converted to EPA and DHA in the body.

All it takes is a handful (about one-quarter cup, or 14 halves) of walnuts a day to gain benefits. Stir walnuts into your breakfast bowl, sprinkle them over a green salad, add them to cookie and bread batters, include them in whole-grain side dishes, and enjoy them as a nutritionally balanced snack.

Almonds

Versatile almonds offer more than just crunchy, good taste; they are high in healthy, monounsaturated fat and rich in protein, providing 6 grams per ounce (almost as much as the 7 to 8 grams found in an ounce of meat). Almonds also contain riboflavin (a B vitamin), magnesium, phosphorus, and calcium, and they are a top food source of vitamin E, a powerful antioxidant that has been linked with lower risks of cancer and Alzheimer’s disease (in whole foods, not supplements).

Numerous benefits have been attributed to almonds, including better blood cholesterol levels and cardiovascular health, better weight control, and improved blood glucose control for type 2 diabetes patients. These results may be due to the fact that almonds are rich in fiber, healthy fats, and protein, a trio that promotes satiety—the feeling of being full—for a longer period of time. While almonds, like all tree nuts, are dense in calories (160 calories in one ounce), research suggests that almonds (and other nuts) may provide up to 20 percent fewer calories than was previously thought, because the fiber in nuts may result in decreased calorie absorption.

Almonds are excellent as a snack, but they’re also delicious sprinkled on overnight oats, tossed into roasted vegetables, mixed into pancake batters, and folded into homemade veggie burgers.

Peanuts

This classic American favorite is actually a member of the legume family (it grows below the ground in a pod), but it is very similar to tree nuts in terms of nutrition and culinary uses.

Peanuts are filled with protein, heart-healthy fats, and fiber. A one-ounce serving of peanuts (about 28 whole nuts) provides 7 grams of protein—the highest protein content of all nuts. Peanuts are particularly high in the amino acid arginine, a precursor to the compound nitric oxide, which helps expand blood vessels. Peanuts also provide niacin, thiamin, choline, vitamin E, magnesium, zinc, iron, and copper, and they contain phytochemicals such as resveratrol, the antioxidant found in red wine.

Daily consumption of about one ounce of peanuts has been linked with a reduced risk of many chronic diseases, as well as lower blood lipids and inflammation levels. In addition, eating peanuts can help you manage your weight, because they have that trifecta of protein, fat, and fiber to help control hunger throughout the day. Enjoy natural, no-sugar-added peanut butter on whole-grain crackers or fruit slices, add peanuts to homemade nutrition bars, or stir chopped peanuts into an Asian stir-fry or noodle dish.

Pistachios

Crunchy, green pistachios are nutrient kings, providing healthy, unsaturated fats, fiber, and B vitamins, as well as protein in each one-ounce serving (49 nuts). Pistachios have the highest potassium content among all of the varieties of nuts. They also contain magnesium, copper, zinc, iron, and valuable phytochemicals, including carotenoids.

Those phytochemicals bestow antioxidant and anti-inflammatory properties in every bite, which is probably part of the reason that research has linked pistachio consumption with several health benefits, such as lowering the risk of cardiovascular diseases by significantly improving blood lipids. In addition, pistachios have been linked with weight control, especially if you shell them yourself; research shows that you gain a greater sense of satiety by opening the shell and eating the nut than by tossing shelled pistachios into your mouth.

Combine pistachios with dried fruit for a healthy trail mix, sprinkle them over vegetable salads, or toss them into your next pasta dish.

Seeds

Though they may be tiny, research has shown that seeds are mighty when it comes to their nutritional potential. Seeds, which are essentially the tiny embryos of plants, are rich in healthful substances, including protein, healthy fats, fiber, vitamins, minerals, and phytochemicals. There are many types of edible seeds around the world, but the most common include flax, pumpkin, sunflower, sesame, chia, and hemp. All of these seeds are worth including in your diet, but we highlight a few super seeds here.

Flaxseed

One of the first recorded cultivated crops, the flax plant has been grown in the Mediterranean region for thousands of years, providing material for fabric, string, and linseed oil for wood preservation. However, flax’s dietary role is just as important, and recognition of its nutritional value continues to grow. Flaxseeds are rich in heart-healthy unsaturated fats and alpha-linolenic acid (ALA), a type of omega-3 fatty acid with anti-inflammatory properties. In addition, flaxseeds are very high in lignan—a plant compound that acts as a powerful antioxidant—and mucilage, a type of gel-forming fiber that may improve absorption of nutrients in the body. One ounce (about three tablespoons) of flaxseed contains 5 grams of protein, 8 grams of dietary fiber, and thiamin, magnesium, zinc, calcium, iron, copper, and manganese.

In clinical studies, flaxseed consumption has been linked with lower LDL cholesterol and blood pressure levels, less plaque buildup in arteries, reduced risk of cancer, better blood glucose maintenance, and relief from constipation. Whole flaxseed isn’t broken down in your digestive tract, so use ground flax seed to reap the benefits inside those tiny but tough outer hulls.

Sprinkle ground flaxseed over your morning porridge, fold it into lentil patties (it will help provide thickening without the need for eggs), top your yogurt with it, stir it into breads, and blend it into smoothies.

Chia Seeds

That tiny black seed of Chia Pet fame has become increasingly recognized for its health benefits. You can find chia in everything from breads and snack chips to desserts and nutrition bars. You may think that chia seeds are just the latest superfood trend in the U.S., but they were actually an important dietary staple of the Mayans, Aztecs, Incans, and Native Americans.

The tiny chia seed comes packed with sizeable nutrition. Chia provides a healthy dose of protein (4 grams) in a one-ounce serving (about two tablespoons), as well as omega-3 fatty acids in the form of alpha-linolenic acid (ALA). And, with 11 grams of fiber per serving, chia seeds provide more fiber than any other type of seed. Chia seeds also  are rich in key minerals, including calcium, phosphorus, manganese, and iron.

Chia seeds have a mild, nutty flavor that goes well with a variety of foods and beverages. Mix chia seeds with lemon or lime juice and water to make a beverage called chia fresca, and add seeds to granola, yogurt, smoothie bowls, vegetable salads, and grain dishes.

When chia seeds are combined with water, they form a gel that can help bind ingredients together, so chia can be used as a replacement for eggs in many recipes, such as cookies, breads, muffins, pancakes, puddings, and cakes. A general rule of thumb is to mix one tablespoon of chia seeds with three tablespoons of water and substitute it for one egg in a recipe.

Hemp Seeds

The awareness of hemp as a healthful food source has finally surpassed its association with marijuana. While both of these plants belong to the cannabis plant group, hemp plants have an extremely low tetrahydrocannabinol (THC) content (the substance that gives marijuana its psychoactive properties), and hemp seeds do not cause a “buzz” or a “high” when ingested.

Hemp seeds provide an impressive nutrient load: 10 grams of protein and 10 grams of heart-healthy omega-3 and omega-6 fats per ounce (about three tablespoons), along with 3 grams of fiber, and iron, thiamin, magnesium, zinc, manganese, and various phytochemicals.

Sprinkle hemp seeds into your morning bowl of oats or yogurt, stir them into casseroles or muffin batter, or use them as a topping for roasted vegetables or stir-fries. You also can use culinary hemp oil and hemp butter in recipes as a substitute for other nut and seed oils and butters.

Sunflower Seeds

Every gorgeous face of a sunflower reveals hundreds of nutritious seeds that deserve special recognition because of their nutrition cache. A one-ounce serving of sunflower seeds provides more than one-third of the daily recommended amount of vitamin E, a powerful antioxidant vitamin that many people fall short on. In addition, sunflower seeds are rich in copper, niacin, manganese, selenium, zinc, folate, and pantothenic acid. Sunflower seeds also provide heart-healthy fats, protein (5 grams per ounce), fiber (3 grams per ounce), and plant compounds, such as cholesterol-lowering phytosterols.

Since their hard, thick shells provide protection, sunflower seeds can be tossed into backpacks, lunchboxes, and carry-on bags for an on-the-go, nutrient-rich snack. Mix these nutty seeds into granola, breads, and muffins, or sprinkle them over green salads, pasta, and grain dishes. Sunflower seed butter is delicious spread on whole-grain toast, and it also can be used as a substitute for butter in recipes for baked goods.

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In recent years, high-carb foods made from grains have been blamed for weight gain, a higher risk of heart disease, and poorer cognitive function, among other health issues. Although some fad diets focus on cutting most or all grains and grain products from your diet, health organizations don’t recommend this strategy. In fact, a recent study found that diets containing no grains are low in key nutrients.

When it comes to carbs, the key to better health is not eliminating grains, but choosing more whole grains and fewer refined grains. A whole grain contains all of the fiber and nutrients found in the original grain kernel, including the bran (outer covering), endosperm (starchy middle), and germ. Conversely, refined grain has gone through a process that removes the bran and germ, along with some of its valuable nutrients.

Research does suggest that diets high in refined carbs are linked with higher risks of cardiovascular and metabolic disorders. Refined carbs contain grains that have had their fiber-rich outer portions and nutrient-rich germ removed during processing. The most common refined grain in the U.S. is wheat flour, which is often called white, enriched, or all-purpose flour.

Whole grains are rich in several essential vitamins, such as the B vitamins and vitamin E, and minerals, including calcium, iron, zinc, magnesium, and selenium, and they contain various types of fiber. Some whole grains can contribute to your protein intake, too—quinoa, wild rice, oats, spelt, buckwheat, barley, and whole wheat contain 4 or more grams of protein in one-half cup of cooked grains. Whole grains also contain antioxidants, unsaturated fats, and plant sterols and stanols, which have been linked with significantly lower levels of LDL cholesterol.

Hundreds of studies show that diets high in whole grains offer many health rewards, including a reduced risk of stroke, type 2 diabetes, heart disease, colorectal cancer, asthma, hypertension, and gum disease. Eating whole grains also can help with reaching and maintaining a healthy weight.

The Scoop on Refined Grains

Whole grains were part of the original cultivated crops of human societies, staving off starvation for our ancient ancestors. Producing refined grains is a relatively new practice in our history. During the American Industrial Revolution, a process of milling was invented that used machines to remove the bran and germ from whole grains; the flour made from the remaining grain could be stored for much longer periods without spoiling. The refined grain, often in the form of white flour, was used as an ingredient in many commercially prepared foods. Today, the typical Western diet is filled with foods made with refined grains, including breads, crackers, pasta, breakfast cereals, and baked goods. Studies suggest that frequent consumption of foods made primarily with refined grains may contribute to a higher risk of metabolic and cardiovascular diseases.

One notable effect of eating a diet that’s high in refined grains is reflected in changes that occur in blood glucose levels. Elevated blood glucose is the hallmark indicator of diabetes. Since foods made with refined flour lack the fiber that slows down the absorption of glucose, they cause a more rapid increase in blood glucose levels, which spurs your pancreas to produce insulin to transport that glucose into your tissues. When large amounts of refined grains are consumed regularly, over time, your body may not produce enough insulin to effectively deal with the excess glucose, or it may not use the insulin properly. Either way, the result is chronically high levels of blood glucose. If glucose levels remain high over a period of years or decades, eventually, it will cause damage to multiple systems and organs in your body, including your blood vessels, eyes, heart, and nervous system. In addition, refined grains do not have the same satiety value (the ability to make you feel full) as fiber-rich whole grains—especially grains in their whole, intact form, such as cooked oats, brown rice, or barley. You’re more likely to be hungrier sooner after eating refined grains than whole grains, which can lead to snacking on unhealthy foods and/or overeating.

Identifying Whole Grains

Prioritizing whole grains is a key element of a healthy dietary pattern. Aim for at least three servings of whole grains each day. One serving of whole grains is equivalent to 16 grams (a little more than half an ounce). While it’s easy to see if foods are authentic whole grains when you’re eating plain, intact grains, such as wheat berries, oats, buckwheat, and brown rice, it can be more difficult to determine if food products, such as breads, cereals, and crackers, are made with whole grains.

One way to identify whole-grain food products is to read the ingredients list; if the first ingredient on the list is a whole grain (for example, whole-wheat flour, oats, brown rice), the food is a good source of whole grains. Another option is to look on the product’s package for a voluntary Whole Grain Stamp from the Whole Grains Council. The 100% Whole Grain Stamp indicates that all of the grain ingredients in the product are whole grain, and the product provides a full serving (at least 16 grams) of whole grains. The basic Whole Grain Stamp indicates that the product contains at least 8 grams of whole grains, and the 50% Stamp indicates that at least half of the product’s grain ingredients are whole grain. Each stamp also shows how many grams of whole-grain ingredients are in a serving of the product, so you may see a wide range of numbers, depending on the products. However, the absence of a Whole Grain Stamp doesn’t mean that the food does not contain whole grains. Another helpful clue is the fiber content of the food; whole-grain foods often contain 3 or more grams of fiber per serving, while refined-grain foods often contain 1 or 0 grams of fiber.

While all whole grains are nutrient-rich and deserve inclusion in your eating plan, the following whole grains have earned superfoods status due to their exceptional nutrition profiles.

Wheat

Wheat—the “mother grain” of Western civilization—has been under attack in recent years. Due to the rise in awareness and prevalence of two health conditions, celiac disease and gluten sensitivity, gluten-free diets, which contain no wheat, have become increasingly popular. (Gluten is a protein found in wheat and other related grains, including rye and barley.) However, going gluten-free has become somewhat of a diet craze. Many people who do not have celiac disease or gluten sensitivity are avoiding wheat because they believe that a gluten-free diet is healthier than a diet that contains gluten. However, research does not support the notion that wheat is inherently unhealthy, and some studies suggest that gluten-free diets may be low in important nutrients and fiber, as well as being higher in added sugar and salt.

Wheat is the most popular grain consumed in the U.S.—but the primary issue of concern is that much of the wheat found in American diets is refined. Wheat-based junk foods contain refined grains, added sugar, and other unhealthy ingredients—but plenty of gluten-free foods contain similar ingredients.

When it comes to wheat, the key to healthy eating is to ensure that most of the wheat-based foods you select are made from whole wheat. There are many varieties and forms of whole wheat, such as bulgur, farro, spelt, and wheat berries, all of which can be healthful additions to your diet.

Wheat is rich in many nutrients; one serving (one-quarter cup dry or about one-half cup cooked) contains 6 grams of protein, 6 grams of fiber, and B vitamins, magnesium, zinc, iron, and selenium. Polyphenols, the phytochemicals found in wheat, have antioxidant and anti-inflammatory effects.

When U.S. studies report on the findings of diets high in whole grains overall, these are based largely on the intake of whole wheat, since it is the most commonly consumed whole grain in the U.S. Hundreds of studies have documented the health benefits of consuming whole grains; they include reducing the risk of stroke by 30 to 36 percent, type 2 diabetes by 21 to 30 percent, and heart disease by 25 to 28 percent, as well as better weight maintenance and blood pressure levels.

When choosing wheat-based products, select breads, crackers, and baked goods made with whole-wheat flour. (Check the ingredients list to confirm that whole-wheat flour is the first ingredient.) In addition, you can simmer whole-wheat kernels, such as wheat berries, farro, bulgur, couscous, or freekeh, and include them in side dishes, soups, casseroles, veggie burgers, and salads.

Rice

One of the most important staple foods in the world, rice provides about half the calories for up to half of the world’s population. In the U.S., consumption of this gluten-free grain has grown to more than 25 pounds per person per year.

There are many varieties of rice—an estimated 40,000—and many types of rice classified by size (long-, medium-, and short-grain). In addition, rice comes in many shades, such as red, purple, and black—all of which are considered whole grains.

Once the inedible hull is removed from a rice kernel, what remains is brown rice, which is a whole grain. If the rice is milled further and the bran and germ are removed, what remains is white, refined rice. Brown long-grain rice has four times the fiber of white long-grain rice, and it has a higher mineral, vitamin, and phytochemical content as well. Most of the phytochemicals in rice are concentrated in the outer bran covering; studies show that red, purple, and black rice have even higher levels of bioactive plant compounds than brown rice.

A one-half cup serving of cooked brown rice provides protein (3 grams), fiber (2 grams), and more than 15 vitamins and minerals, including magnesium, phosphorus, niacin, thiamin, and manganese.

Studies have shown that whole-grain rice intake may help cut diabetes risk, lower cholesterol levels, and help maintain a healthy weight. And people who regularly eat rice typically use it as a blank canvas for healthy toppings. Research shows that rice eaters have healthier diets overall due to higher intakes of vegetables, legumes, and fruits and lower consumption of saturated fat and added sugars.

These findings aren’t surprising, since rice is commonly paired with lean proteins and/or vegetables in Asian stir-fries and Indian curry dishes. Then there’s the classic Creole version of red beans and rice that originated in Louisiana, and the combo of black beans and rice that’s a staple in many Central American, South American, and Caribbean countries. In keeping with the globalization of various cultural cuisines, rice bowls—rice topped with vegetables, beans, dried fruit, nuts, and flavorful seasonings or dressings—are currently a hot trend on the U.S.
food scene.

Oats

The good thing about oats is that they are almost always consumed in their whole form, with their bran and germ intact. Steel-cut oats are whole oat kernels (also called groats) sliced once or twice into smaller kernels. Old-fashioned oats have been steamed and flattened, which reduces cooking time but preserves all of the nutrients. Both are forms of whole-grain oats.

Oats are packed with nutrients: One serving (one-quarter cup uncooked) of oats contains 4 grams of fiber and 7 grams of protein, along with iron, thiamin, manganese, and magnesium. Oats also are very high in a type of fiber called beta-glucan, which has been linked to heart health and cancer protection, and oats contain phytochemicals that have antioxidant and anti-inflammatory effects.

Oats are probably best known for their power to reduce LDL (“bad”) cholesterol levels, which stokes their heart-protective power. In fact, research shows that a daily serving of oatmeal can reduce elevated levels of total cholesterol by as much as 23 percent. In addition, oats have been found to increase satiety (the feeling of fullness), lower blood pressure and blood glucose levels, promote regular bowel movements, and reduce the risk of type 2 diabetes. And, they may even help battle weight gain because of their satiating effects.

Most people think of oats as a classic breakfast staple, but it’s easy to include oats in other meals, as well as snacks. Blend raw oats into a breakfast smoothie, sauté steel-cut oats with herbs and spices for a unique side dish, use oats in homemade snack bars, and mix oats into homemade turkey or bean burgers and meatloaf. Or use oat flour (create your own with a blender or food processor or buy it prepackaged or in bulk) in place of some of the all-purpose flour commonly called for in recipes.

Quinoa

While everyone seems familiar with quinoa (pronounced KEEN-wah) these days, it actually dates back thousands of years, when it was an important staple crop and sacred food for the Incans in Peru and Bolivia.

Quinoa contains a variety of key nutrients: 4 grams of high-quality protein (it is one of the few plant foods that provides significant amounts of all nine essential amino acids), 5 grams of fiber, and several B vitamins, iron, magnesium, zinc, and copper.

While quinoa is relatively new to the world of nutrition research, some studies document its potential antioxidant and anti-inflammatory benefits and its role in protecting against diabetes and increasing satiety. What’s more, quinoa is a gluten-free grain, making it a suitable, nutrient-dense alternative for people who must avoid gluten because of celiac disease or gluten sensitivity.

Quinoa is available in shades of ivory, red, and black, and cooks in just 15 minutes. Simmer quinoa in water or broth to make a quick-cooking porridge, or stir cooked quinoa into stews and casseroles. Combine cooked quinoa with herbs and nuts, and use it as a stuffing in bell peppers, acorn squash, or zucchini “boats.” Quinoa also is a great base for cold side dishes; mix beans, vegetables, and flavorful spices with quinoa and serve it in place of traditional potato and macaroni salads that are swimming in mayonnaise. Quinoa flour also can be used as a gluten-free alternative to wheat flour in baking.

Barley

While you may think of barley as a main ingredient in beer, it is a nutrient-rich grain worthy of including in your diet too. Protected by a tight-fitting, inedible hull, whole-grain barley forms include “hulled barley,” which has had the hull removed in a process that causes minimal bran loss, and “hulless barley,” which is a different variety of barley that grows without a tight hull. “Pearled barley” has lost some or all of its bran when its hull is removed, but it still has a fairly high fiber content. Barley flakes are similar in appearance to rolled oats; they’re made by steaming the barley kernels and then rolling and drying them. Barley flakes are not considered a whole grain if they are made from pearled barley.

Hulled barley provides 8 grams of fiber per serving (about one-half cup cooked), which is higher than most other whole grains, and 6 grams of protein per serving. Barley contains thiamin, niacin, iron, magnesium, and selenium, and it is a good source of fiber. Hulled barley’s documented health benefits include reduced blood pressure, blood glucose, and LDL cholesterol levels.

Enjoy barley in vegetable soups and stews, and substitute barley for rice in pilaf and risotto recipes. Use barley to add texture to bean-based burgers, or top cooked barley with cinnamon, dried fruit, and seeds for breakfast.

Millet

Millet is not just for the birds; this ancient grain is growing in popularity in the U.S. as people become more interested in healthful whole grains that are gluten-free.

These small, beige grains provide 3 grams of protein and 8 grams of fiber per serving, as well as several vitamins, minerals, and phytochemicals with antioxidant and anti-inflammatory properties. Currently, there is limited research documenting specific health benefits of millet, but studies point to its potential for blood glucose and cholesterol control.

Millet can be eaten as a simple porridge, as is common in Africa, or in roti, a traditional Indian bread made with ground millet. Millet can be steamed and served as an accompaniment to stir-fries or curries, stirred into grain and vegetable salads, used in veggie “meatballs,” and added to baked goods, such as muffins and breads.

Teff

Although the tiny grain teff is fairly new to American cuisine, it is the principal source of nutrition for an estimated two-thirds of Ethiopians. It’s also a popular foodstuff in other parts of Africa because of its nutrient-dense profile and easy cultivation.

This grain is particularly rich in calcium, providing 10 percent of the recommended daily intake in a one-half cup cooked serving, as well as vitamin B6, and zinc, protein (7 grams), and fiber
(4 grams). It’s also high in resistant starch, a type of fiber that may help with blood glucose management, weight control, and digestive health.

This mild-flavored grain is very versatile. While its most famous use is in the Ethiopian fermented flatbread, injera, teff also may be served cooked as a breakfast porridge with fruit and nuts, and used in side dishes, stuffings, and grain salads. Teff flour’s popularity is growing, since it is a gluten-free alternative that can be used in recipes for breads, muffins, pancakes, waffles, and cookies.

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The edible roots, leaves, stems, buds, flowers, and flesh from plants fall under the broad category of vegetables. Some plant foods, such as tomatoes, eggplants, and cucumbers, are actually fruits, according to their botanical classifications, but, based on their culinary uses and nutrition profiles, nutrition experts include them in the vegetable category.

Hundreds of studies have found associations between diets that are high in vegetables and a reduced risk of certain types of cancer, cardiovascular disease, type 2 diabetes, cognitive decline, age-related eye diseases, osteoporosis, lung diseases, and obesity. In fact, consuming plenty of vegetables, which are high in volume but low in calories, is linked with better weight control and even a better mood. Newer research is linking vegetable consumption with greater feelings of happiness and a lower risk of depression.

Vegetables are included in the core recommendations found in the 2015-2020 Dietary Guidelines for Americans, as well as in all three healthy eating patterns (Healthy U.S.-style, Healthy Mediterranean-style, and Healthy Vegetarian). The U.S. Department of Agriculture (USDA) suggests that adults consume two to three cups of vegetables each day, depending on age and gender. Sadly, research shows that Americans fall short of their vegetable intake goals, with only 9 percent meeting them.

When it comes to veggies, the more variety, the better. Each week, include a wide array from the rainbow-hued spectrum of vegetables—red, orange, yellow, green, blue, purple, and even white—to ensure you’re getting plenty of valuable nutrients. Vegetables are an excellent source of phytochemicals—stoked with antioxidant and anti-inflammatory properties—that are often visible as the color pigment in the plant. For example, red, yellow, and orange vegetables are rich in heart-healthy carotenoids, and blue-purple vegetables are rich in brain-loving anthocyanins.

If you eat the same vegetables week in and week out, make an effort to expand your selections. Visit farmers’ markets to discover unusual types and varieties of vegetables, such as purple carrots and cauliflower, white eggplant and asparagus, and yellow tomatoes. Most grocery stores now carry an impressive variety of vegetables, as well. Better yet, grow a few colorful vegetables in your garden or on your patio to expand your intake. You may find tomatoes, cucumbers, zucchini, and green beans even tastier when you’ve planted, cared for, and harvested them yourself, and they’ll have that just-picked freshness that you can’t get in grocery stores.

Boost your vegetable intake by including vegetables in most meals and snacks. Add mushrooms, kale, and tomatoes to your breakfast sandwich or omelet; snack on snap peas and sliced zucchini with hummus or bean dip; use lettuce leaves rather than wraps to hold your sandwich fillings; and start your evening meal with a vegetable salad or soup. When preparing vegetables, choose healthy cooking methods, such as roasting, steaming, grilling, or sautéing, and skip the heavy sauces. Showcase their natural flavor by dressing them with a spoonful of olive oil and a sprinkling of fresh herbs.

Indeed, all vegetables are good sources of nutrients, including these common varieties:

• Artichokes
• Asparagus
• Avocado
• Beets
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chard
• Corn
• Cucumber
• Eggplant
• Green beans
• Green peas
• Kale
• Leeks
• Lettuce
• Mushrooms
• Okra
• Onions
• Parsnips
• Peppers
• Potatoes
• Radishes
• Spinach
• Squash
• Sweet potatoes
• Tomatoes
• Turnips

Top Picks

You will gain benefits from eating just about any type of vegetable; here’s more information on just a few that are considered superfoods.

Asparagus

Those tender spears of asparagus provide more folic acid per serving than any other vegetable. Getting an adequate amount of folic acid, a B vitamin, is especially important for women who are pregnant, since a folate deficiency can cause birth defects in the fetus, as well as increasing the chances of premature birth. Asparagus also is a source of fiber, other B vitamins, potassium, selenium, manganese, zinc, and iron—all for 40 calories per one-cup serving.

Asparagus also contains powerful plant compounds: rutin, which helps strengthen capillary walls; glutathione, the “master” antioxidant that supports immune system function and aids in removing toxins from your body; the fiber inulin, which is known for colon health; and saponins, which have been linked to blood glucose and cholesterol control. Although research on asparagus is limited, some studies suggest that it may have anti-cancer properties and heart-health benefits.

Prepare asparagus simply by steaming, roasting, or grilling it and giving it a drizzle of extra-virgin olive oil and a squeeze of lemon juice. Asparagus also can be diced into green salads, stir-fries, and pasta and rice dishes, or puréed in soup. Or, liven up a vegetable tray with some fresh asparagus spears and a dip made with low-fat yogurt, lemon juice, garlic powder, and parsley. For the best flavor and texture, cook this delicate vegetable only until it is bright green and crisp-tender.

Avocados

It’s hard to believe that avocados used to get a “thumbs down” due to their high fat content, but research has revealed that the amount of fat consumed isn’t nearly as important as the type of fat consumed. And avocados have the right type: healthy, unsaturated fats that have been linked with heart protection. Avocados are unique in the plant world, with a distinctive nutritional profile that includes a healthy dose of monounsaturated fat, fiber, vitamins, minerals, phytochemicals, and even some protein.

One ounce of avocado (about one-fifth of a medium avocado) contains a modest 45 calories and many health-protective nutrients, such as vitamins C, E, and K, folate, phytosterols, and phytochemicals such as beta-carotene and lutein. Studies show that including avocados in your diet can increase satiety, thanks to that generous dose of fiber and fat, which can help with weight control. Another bonus is that the fat in avocados helps fat-soluble vitamins dissolve, which improves their absorption.

One of the best ways to use avocados is as a substitute for less-healthy bread spreads such as butter and mayonnaise, that are high in saturated fat. Avocado “butter”—essentially, mashed, ripe avocados—can be spread on whole-grain toast or scooped with whole-wheat pita chips or crackers, and you can use it in place of butter, margarine, and oil in recipes for breads, muffins, and pancakes. Blend avocado into smoothies for a creamy consistency, add slices to salads and sandwiches, or use as a garnish for chili, omelets, and Mexican dishes.

Beets

Beets have gone from boring to fabulous in recent years, thanks to the attention bestowed upon these bright red roots by both chefs and home cooks alike. The vibrant color of beets comes from the phytonutrient betacyanin, which has been found to have anti-cancer effects. In addition, beets are a good source of dietary fiber, folate, potassium, magnesium, manganese, and vitamin C—all for only 74 calories per cup cooked. Beets also contain betaine, an amino acid shown to lower inflammation in the body.

Research shows that beets may help fight heart disease by reducing LDL (“bad”) cholesterol and increasing HDL (“good”) cholesterol levels, as well as reducing blood pressure levels. Try beets steamed, roasted, or sautéed as a rustic side dish with a drizzle of lemon and extra-virgin olive oil and a sprinkle of herbs, or add sliced, cooked beets to salads and open-face sandwiches. Raw beets have a crunchy, sweet flavor; try shredding them and adding them to a green salad or slaw. To broaden your culinary horizons, try heirloom beets that come in other beautiful colors—often found at farmers’ markets—such as pink-and-white striped, gold, yellow, and white.

Broccoli

Along with other cruciferous vegetables, such as kale, cauliflower, and Brussels sprouts, broccoli is routinely included on lists of the healthiest foods on the planet. One cup of raw broccoli provides more than 100 percent of the recommended daily amounts of vitamins C and K, as well as vitamin A, folate, and fiber. In addition, broccoli and other cruciferous vegetables contain phytochemicals called glucosinolates, which have cancer-fighting potential. If you don’t include cruciferous vegetables in your diet, you are missing out on these disease fighters.

Many studies have found that broccoli may reduce chronic inflammation and oxidative stress, which may help ward off cancer. In addition, it may be helpful in promoting a healthy digestive system, as well as supporting good cardiovascular health.

Broccoli is a very versatile vegetable; it’s excellent when served raw with a dip or on a vegetable platter, as well as roasted or steamed as a side dish, sautéed in a stir-fry, and tossed into pasta dishes. Along with broccoli, include other cruciferous vegetables—cabbage, arugula, radishes, Brussels sprouts, and watercress—in your daily diet. Follow the latest culinary trends by serving roasted cauliflower with a spicy “buffalo” sauce, shaving Brussels sprouts into a salad, and making kale chips by tossing kale with olive oil, sprinkling with salt and pepper, and roasting on a baking sheet in the oven.

Carrots

When you think of carrots, you might think orange—but the standard, orange-colored carrot is a relatively recent creation in the history of carrot cultivation. It appeared first in the 17th century, although carrots of other colors—purple, white, and yellow—have been traced back to 3000 B.C. Multi-colored “heirloom” carrots are becoming routine offerings in supermarkets and farmers’ markets, and they’re a great addition to home gardens. Regardless of their color, these root vegetables have a lot of flavor and health potential to offer.

Orange carrots are very high in vitamin A. Carrots of all colors also contain notable amounts of vitamins B6, C, and K, fiber, and potassium. In addition, carrots have many phytochemicals linked to their shades, with levels dependent upon their color: Red and purple carrots have more anthocyanidins, orange carrots have more beta-carotene, and yellow carrots have more lutein. Studies have linked carrot consumption to cardiovascular health, better eye health, and cancer protection.

Shredded raw carrots add a crunchy sweetness to slaws, salads, and spring rolls, and they give a colorful nutrition boost to homemade juices. Skip the chips and pair carrot sticks with healthy dips, such as hummus, salsa, and nut butters, for a nutritious, healthy snack. Carrots also provide texture and flavor in soups, stews, and grain dishes. You can boost the nutrient content of baked goods by adding grated carrots in muffin, cake, and bread batters.

Green, Leafy Vegetables

From green leaf lettuce and spinach to collard greens and arugula, green, leafy vegetables are nutritional superstars; they provide at least 19 essential nutrients, including magnesium, potassium, iron, folate, and vitamins C and K. In addition, many contain calcium that is needed for bone health, as well as a notable amount of plant-based protein. Green, leafy vegetables are rich in potent phytochemicals, such as beta-carotene, betalains, chlorophyll, kaempferol, lutein, quercetin, and zeaxanthin, which possess antioxidant and anti-inflammatory properties. Some green, leafy vegetables, such as kale, collard and turnip greens, and arugula, are also members of the cruciferous family of vegetables.

Green, leafy vegetables have been linked with a number of health benefits, including protection against age-related eye disease, cancer, osteoporosis, and even mental decline. In fact, a recent study found that eating a daily serving of greens could protect memory decline equivalent to about 11 years of aging. These foods are so important that the USDA MyPlate guide suggests including one-and-a-half to two cups of green vegetables in your diet each week—which is easy with so many choices.

Enjoy leafy greens raw in salads, sandwiches, wraps, and smoothies, sautéed with garlic, and stirred into pasta dishes, stir-fries, and soups. You also can use romaine leaves instead of bread or wraps to hold tuna or chicken salad, or skip the tortilla shells and wrap your taco or burrito fillings in them.

Onions

You might think of onions, along with other vegetables in the allium family, only for their sharp, pungent aromas and flavors, but these unique qualities also may be responsible for their healthful properties. Allium vegetables contain a number of organosulfur compounds that contribute those trademark flavors and odors, as well as antioxidant activity linked with cancer and heart protection. Onions also provide manganese, vitamins B and C, folate, potassium, and the antioxidant phytochemical quercetin.

The flavor and aroma of a simmering onion has been appreciated by culinary traditions around the world, from the Americas to Asia and Africa. Many trademark dishes start with sautéed onions, including spicy Indian and Thai curries, flavorful French vegetable soups, and Italian pasta sauces. You can add an “invisible” serving of vegetables to your daily diet by simply starting with an onion when making a casserole, stew, or pasta sauce. Raw onions can brighten up a green or grain salad, sandwich, or wrap, and sautéed onions, which caramelize and sweeten when cooked slowly, can add another layer of flavor to turkey or veggie burgers. Try a variety of onions—white, yellow, red, and green—for different flavors and textures.

Squash

One of the most important foods in the traditional Native American diet, squash (both summer and winter) is a member of the Cucurbita family of plants. Summer squashes are more delicate, with softer flesh and skins, and must be eaten shortly after harvest, while winter squashes have a tougher outer covering and can last several weeks or months if they are stored properly in a cool, dry place. Varieties of summer squash include zucchini, crookneck, and scallop squash. Carnival, acorn, butternut, delicata, spaghetti, turban, and kabocha are just a sampling of the numerous types of colorful winter squash available.

The flesh of squash is packed with slow-digesting carbs, fiber, essential vitamins and minerals, and phytochemicals. The nutrient profile depends on the type of squash. Summer squashes are very low in calories (about 20 per one-cup raw serving) and are generally rich in manganese, vitamin C, B vitamins, magnesium, fiber, and potassium. Phytochemicals present in summer squash include lutein and zeaxanthin, which help protect vision. Winter squash are a bit higher in carbohydrates and calories, providing about 75 calories in a one-cup cooked serving. Winter squash are typically rich in vitamins A, B6, C, and K, as well as fiber, manganese, copper, potassium, and folate, and they contain some omega-3 fats.

Phytonutrient compounds common among varieties of winter squash include alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin. Research suggests that squashes help fight inflammation and oxidative stress, providing potential anti-cancer, heart-protective, and blood sugar-regulating benefits.

Summer squashes are excellent served raw as a crudité with an herbal dip, sautéed and added to morning breakfast hash and pasta dishes, or grilled on skewers with onions and bell peppers. They also can be crafted into “boats” for a special dinner or occasion; cut them in half, scoop out the seeds, and bake, and then fill them with seasoned brown rice, quinoa, or whole-wheat stuffing. Winter squashes (including pumpkins) are delicious roasted, puréed in soups, and mixed into muffins and quick-bread batters. Cutting into a winter squash can be challenging due to its tough outer skin and firm flesh; microwaving the squash for 3 to 5 minutes will help soften it up.

Tomatoes

The quintessential red vegetable has traveled from its home of the Americas around the world to become a celebrated part of diets everywhere. There are more than 10,000 types of tomatoes, including many colorful heirloom varieties that have been passed down through generations.

Tomatoes contain a variety of nutrients, including vitamins A, B6, C, and K, potassium, and manganese. In addition, red tomatoes are the richest source of the phytochemical lycopene in the U.S. diet. Lycopene has attracted the attention of nutrition researchers for its powerful antioxidant and anti-inflammatory actions. In particular, including tomatoes in your diet may help protect against prostate cancer and possibly breast cancer, as well as heart disease, UV-related skin damage, osteoporosis, and lung disease. Research even indicates that low-calorie, high-fiber tomatoes may aid in weight loss.

In the case of tomatoes, fresh is not always best: When tomatoes are cooked—as they are in canned products—the lycopene has a higher bioavailability, meaning that it is more easily absorbed and used by your body.

Including tomatoes and tomato products in your diet is easy—just stir tomato sauce or canned tomatoes into soups, chili, and casseroles. Slice tomatoes into your omelet, sandwich, wrap, or burrito; sprinkle diced tomatoes on tacos and tostadas; stir them into homemade guacamole, bean dips, or rice and pasta dishes; and keep cherry or grape tomatoes on hand to enjoy as a fresh snack or to toss on green salads.

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Fruits offer much more than good taste; they provide slow-digesting carbs, several types of fiber, and a host of vitamins, including vitamins A, C, E, and K, and several B vitamins, such as riboflavin, thiamin, niacin, and pantothenic acid. Fruits also provide many important minerals, including calcium, potassium, manganese, magnesium, and copper, along with a cornucopia of phytochemicals. Among plant foods, fruits are especially high in phytochemicals, from beta-carotene in yellow-orange fruits to anthocyanin in blue-purple fruits. These phytochemicals act to block inflammation and oxidative stress, which is why they contribute to good health. And moderate consumption of fruits doesn’t contribute to weight gain the way that foods with added sugars can—a typical serving of fruit provides only about 60 calories.

The 2015-2020 Dietary Guidelines for Americans advises limiting added sugar intake to no more than 10 percent of your daily calories (about 50 grams, or 12 teaspoons, for the average person). If you’re a dessert lover, it’s a good time to switch from sugar-sweetened concoctions to naturally sweet fruits for dessert. The natural sugars in fruits are part of a package that also contains fiber and multiple nutrients, so they don’t have the same unhealthful effects as added sugars. (Don’t let the healthy-sounding names of some added sugars fool you—brown rice syrup, evaporated cane juice, beet sugar, and fruit juice concentrate are all added sugars that provide rapidly absorbed calories with little or no nutritional value.)

Research links fruit consumption to numerous health benefits, such as lowering the risk of high blood pressure, heart disease, stroke, cancer, eye disease, type 2 diabetes, obesity, neurodegenerative diseases, diverticulitis, and chronic obstructive pulmonary disease (COPD). The USDA MyPlate guide suggests that adults consume one-and-a-half to two cups of fruit per day as part of a healthy eating plan, depending on age and gender.

It’s important to note that every fruit is a superfood. Your goal should be to include a variety of fruits—fresh, canned, frozen, or dried, with no added sugar—in your diet every day. Commonly available fruits include:

• Apples
• Apricots
• Bananas
• Blackberries
• Blueberries
• Boysenberries
• Cantaloupe
• Cherries
• Cranberries
• Dates
• Figs
• Grapefruit
• Grapes
• Guava
• Honeydew
• Kiwifruit
• Lemons
• Limes
• Mangos
• Nectarines
• Oranges
• Papaya
• Peaches
• Pears
• Persimmons
• Pineapple
• Plums
• Pomegranates
• Raspberries
• Star fruit
• Strawberries
• Watermelon

The Sweetest Selections

While all fruits are healthy choices, here is a selection of fruits that have been linked with health benefits in scientific studies.

Apples

An apple a day really may help keep the doctor away. Apples, which originated in Eastern Europe and southwestern Asia, are the second-most widely consumed fruit in the U.S. An amazing array of apple varieties—about 7,500 in the global market—provides numerous flavor, texture, and color profiles. If you like a sweet, crisp apple, you might favor a Crispin; if you want a tart apple, try a Granny Smith. Apples (and other fleshy fruit with seeds, such as pears) can be enjoyed year-round due to a technique called controlled atmosphere storage—which means temperature, oxygen, carbon dioxide, and humidity levels are controlled to lengthen their lifespan.

While high in flavor, nutrients, and chewing satisfaction, apples are low in calories. One medium fresh apple has only 95 calories, yet it is high in vitamin C and fiber, including a type of soluble fiber called pectin, which has been shown to lower blood cholesterol and protect against heart disease. In fact, research shows that people who eat apples have more nutritious diets. Apples contain a phytonutrient called quercetin, which has been linked to slowing down the digestion of carbohydrates, thus improving blood glucose control. Apple phytonutrient levels vary depending on the variety and color of the apple; for example, red apples contain anthocyanins. Eat the skin to gain the most fiber and phytonutrient content. Research links apples to numerous health benefits, including weight control, digestive and immune health, cancer prevention, and cardiovascular health.

Apples are famously delicious in baked desserts, including cobblers, crisps, and pies, but their sweet-tart flavors also suit savory dishes, such as chicken salad, cool, crunchy slaws, and crisp green salads. In addition, apples are wonderful paired with yogurt dips and nut butters. While whole apples are the perfect grab-and-go snack (no packaging required), a bumper crop can be cooked down into a delicious sugar-free applesauce or apple butter. Also include apple’s close relative, the pear, which is similar in nutritional quality and also is rich in fiber.

Stone Fruits

Some of nature’s finest summer fruits—the group including peaches, plums, nectarines, apricots, and cherries—are members of the Prunus genus, which share a similar characteristic: a very large, hard seed, or “stone,” in the middle of the fruit. Stone fruit trees are grown across the world in orchards, farms, and backyard gardens.

There are thousands of varieties of fruits within the category of stone fruits, such as Rainier cherries, Blushingstar peaches, Japanese Burgundy plums, Fantasia nectarines, and Autumn Royal apricots. More common varieties may be available in your supermarket during the season, but you’ll find more interesting varieties at your local farmers’ markets, or even at your local nursery for planting at home.

The nutritional profiles of stone fruits vary depending on the type and variety of fruit, though they are all generally rich in soluble fiber, slow-digesting carbohydrates, vitamin C, potassium, and phytochemicals, at a calorie bargain (about 60 calories per one-half cup serving). Beyond that, each stone fruit brings a little something special. Peaches, nectarines, and apricots are rich in vitamin A, as well as the phytochemicals linked with their colors—carotenoids, anthocyanins, quercetins, and catechins that act as anti-inflammatory and antioxidant agents. Plums are high in vitamin K and the unique phytochemicals neochlorogenic acid and chlorogenic acid, which are powerful antioxidants. Cherries are rich in anthocyanins, which provide their deep-red color.

Stone fruits have been linked with helping to prevent diabetes, metabolic syndrome, and cardiovascular disease. The stone fruits that contain beta-
carotene, such as peaches, nectarines, and apricots, are also linked to a lower risk of eye disease. Anthocyanins in cherries have been found to reduce arthritis symptoms, muscle pain, and the incidence of upper respiratory symptoms after exercise, as well as improve parameters of cardiovascular health.

Stone fruits are delicious when eaten on their own, but they also can brighten up the taste of your morning cereal, low-fat yogurt, and fresh salsa or chutney. Stone fruits also pair well with poultry and seafood, and they serve as the main attraction in many fruit-based desserts, such as tarts, crisps, bars, and cobblers. Stone fruits also can be added to smoothies or made into preserves. During summer cookouts, place peach halves on the grill for a juicy, simple dessert.

Bananas

The familiar banana is one of the most popular fruits in the U.S. Bananas are now grown primarily in the tropical and subtropical regions of Central and South America, but they originated in Malaysia some 4,000 years ago. They are unique because they may be picked green from the tree and then allowed to ripen for several days without requiring refrigeration, which makes them easy to transport around the globe.

Each medium banana furnishes a generous supply of vitamins B6 and C, manganese, fiber, potassium, and copper. In addition, bananas contain plant sterols linked with heart health, as well as special types of fibers—soluble pectin and fructooligosaccharides—that foster the growth of friendly bacteria in the gut.

Studies have found that bananas may be an ideal food for athletes, since they are a source of sustained energy and their mineral content aids in preventing muscle cramps. Include a sweet, creamy banana as a stand-alone snack, sliced over whole-grain cereal and plain yogurt, blended into a fruit and vegetable smoothie, frozen into a “popsicle,” or baked as a dessert. Mashed bananas can take the place of refined sugars in baked goods and desserts, such as cakes, breads, muffins, bars, and cookies. To avoid food waste, peel ripe bananas and store them in the freezer.

Berries

One of our most prized fruits, berries are found in traditional diets around the world, from cold climates to tropical environs. In botanical terms, a berry is a fruit in which the entire plant ovary wall ripens into a soft fruit surrounding its seeds. While exotic varieties, such as acai and goji berries, have gained attention, blueberries, blackberries, strawberries, raspberries, lingonberries, and cranberries are just as nutritious and grow closer to home in North America. These brightly colored fruits offer delectable flavors and particularly potent health benefits.

Natural and historical records are full of examples of the popularity and value of berries. Berries, which were called “moqui” (meaning “spirits of the ancestors”) by Native Americans, were highlighted in special dishes. Throughout history, humans have gathered berries during the summer to preserve them for use throughout the year.

In general, berries are high in fiber, potassium, and vitamin C. But of perhaps greater significance, studies have placed berries at the top of the list in terms of antioxidant content because of their rich cache of phytochemicals, which include anthocyanins, procyanadins, and ellagitannins; these compounds also have strong anti-inflammatory effects.

Berries, especially blueberries and strawberries, are some of the most widely researched fruits, Hundreds of studies have linked berries with profound impacts on health, lowering the risks of cancer, cardiovascular disease, diabetes, and age-related mental decline. In addition, they have specific benefits, such as cranberries’ role in preventing urinary tract infections, blueberries’ protective effects on brain health and the cardiovascular system, and raspberries’ defense against metabolically-based chronic diseases.

To reap an abundance of health rewards, include berries on your menu at least a few times per week. When they are in season, enjoy them fresh as a snack, sprinkle them over whole-grain cereal, low-fat yogurt, or green salads, or include them in fresh fruit salads. Berries also boost nutrition in smoothies, baked treats, pancakes, and waffles. Reduce your sugar intake by making low-sugar berry jams or preserves. Since berry season is short, keep unsweetened frozen or dried berries on hand for a convenient source of powerful phytochemicals.

Citrus

Brighten your day with citrus fruits—oranges, grapefruit, tangerines, lemons, and limes—which offer up refreshing, clean flavors and aromas and a wealth of nutrients. An array of citrus varieties is available, including fragrant Kaffir limes, red-fleshed Cara Cara oranges, and large, green Pomelo grapefruit.

The health benefits of citrus fruits have been known for centuries. Of course, they are famously rich in the powerful antioxidant vitamin C—a medium orange provides 130 percent of the recommended daily amount—but citrus fruit offers much more. You will find a burst of potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid, and fiber in citrus fruits. In addition, citrus fruit contains more than 170 different types of phytochemicals, such as limonoids, flavonoids, and carotenoids, which vary depending on the type and color of the fruit. Benefits linked to citrus fruits include protection against heart disease, stroke, arthritis, asthma, cognitive decline, age-related eye diseases, and diabetes.

Citrus fruits and juices are well suited for vinaigrettes, marinades, salads, desserts, and baked goods. In fact, citrus can help you control your sodium intake: By adding lemon or lime juice and/or zest, research shows that you can successfully cut back on the added salt in recipes while retaining good flavor. And lemon juice can brighten the taste and the look of your dishes by preventing the oxidation that turns some fruits brown; squeeze a lemon over sliced avocados, bananas, or apples and toss to coat to keep your fruit looking fresh.

Rely upon citrus juice or segments to enhance the taste of a side salad, dips, and fish dishes. Even a drizzle of citrus juice over a soup, stew or bean dish right before serving can elevate it. Oranges, tangerines, mandarins, and grapefruits are perfect grab-and-go fruits, since they have their own natural “packaging” that resists bruising and other damage.

Mangos

Sweet, golden mangos are packed with a flavor and nutrition kick. These fruits grow in tropical climates all over the world; the ones you see in your supermarket typically hail from Mexico, Ecuador, Peru, Brazil, Guatemala, and Haiti.

Beyond its vibrant color and sweet flavor, the mango is a nutrient superstar; it’s very high in vitamin C, and it also provides fiber, vitamins A and B6, folate, and copper. In addition, mangos are packed with phytochemicals, including ellagic acid, gallotannin, and one unique compound—mangiferin. Research has linked mango intake to improved glucose control and body fat composition, as well as bone health, and possible cancer-protective effects.

Make the most of the tropical taste of mangos by enjoying them in your morning cereal or yogurt and in fruit salad. (Mango skin contains urushiol, the same substance as in poison ivy, so be sure to remove all of the skin; you also may want to rinse mango before eating it.) You also can try mango puréed in smoothies and sorbets, diced in savory salads and salsas, or frozen into a healthy pop. Choose mangos that are mostly yellow and/or red in color; green mangos generally are not ripe. Mangos should give slightly when you gently squeeze them, but they should not be mushy. Although fresh mangos may not be available year-round, you can often find frozen mangos in most grocery stores.

Melons

Nothing spells summer like a sweet, juicy slice of watermelon on a hot day. Melons are a summertime favorite at picnics and parties, but they are also great for snacking and meals at other times of the year. Numerous varieties of melons are cultivated across the world; some of the most popular varieties include watermelon, honeydew, and cantaloupe, yet a much broader variety of melons are available in farmers’ markets and backyard gardens, such as muskmelon, horned, Bailan, and Crenshaw melons. These varieties offer a wide diversity of color, taste, and appearance.

Eating melons can help keep you hydrated due to their high fluid content; melon varieties have a water content of up to 90 percent. Melons are typically low in calories (about 60 calories per cup) and rich in vitamins A and C and potassium, in addition to a variety of phytochemicals. For example, orange-fleshed melons are rich in beta-carotene, and watermelon contains heart-healthy lycopene and the amino acid citruline, which is linked with heart health. These phytochemicals help furnish melons with their antioxidant and anti-inflammatory actions, which helps protect health in numerous ways.

Studies have linked melon consumption to an improvement in biomarkers of cardiovascular health. Some research also suggests that drinking watermelon juice may aid in reducing muscle soreness after exercising.

Melons are best enjoyed fresh and simple—split open a melon, scoop out the seeds, and slice them into wedges, and enjoy. Melons can be cut into cubes and tossed into fruit salads and green salads, added to fruit platters, puréed into frozen sorbets and smoothies, or diced and combined with onions, lime juice, and cilantro to make salsa that is an excellent accompaniment for
grilled fish.

Pomegranates

Pomegranates were one of the first fruits to be cultivated, according to archaeological discoveries from Greek Neolithic settlements dating back to 6000 B.C. Part of the traditional Mediterranean diet, pomegranates have served as a celebratory food—in a Turkish wedding, the bride throws down a pomegranate, and the number of seeds that spill out is said to predict how many children she will bear—as well as folk medicine for healing all manner of ailments, such as infections and indigestion.

Pomegranates have a leathery outer covering, a white, fleshy internal substance called albedo, and a translucent yellow membrane surrounding the ruby-colored arils (seeds surrounded by juice sacs). One serving (one-half cup of arils) provides 72 calories, along with a rich supply of the antioxidant vitamin C, vitamin K, heart-healthy potassium, and fiber.

Scientists are particularly interested in the pomegranate’s phytochemicals, which appear to protect the body against the damaging effects of free radicals. These phytochemicals include punicalagin, anthocyanins, ellagitannins, and resveratrol—the same compound found in red wine. Studies suggest that pomegranates may be helpful in protecting against high blood pressure, high cholesterol, high blood sugar, and cognitive decline. Sweet, red pomegranate arils may be enjoyed on their own as a snack, stirred into a salsa to accompany savory dishes, sprinkled over salads, added to grain-based side dishes or porridges, or used to sweeten desserts.

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A body of research reveals that sugar-sweetened beverages—soda, sweetened teas and coffees, energy drinks, sports drinks, and fruit-flavored beverages—may be a major contributing factor to the nation’s obesity problem, as well as the type 2 diabetes epidemic and heart disease. In fact, consuming sugary beverages has been linked to premature aging, as well as a range of chronic health conditions, such as arthritis. These highly sweetened beverages, many containing as many as 150 calories per 12-ounce serving, provide your body with little more than refined sugars, which are quickly absorbed into your bloodstream. If you consumed an extra 150-calorie beverage twice a day without changing your daily food intake, it would contribute an extra 2,100 calories per week, or approximately 30 pounds of weight gain per year for the average person. Consider, too, that when you’re filling up on empty-calorie drinks, you’re missing an opportunity to power up on nutrient-rich foods and beverages.

Our nation’s fondness for added sugar—especially in the form of beverages—is problematic, even beyond weight gain. The American Heart Association issued a report advising Americans to cut back on added sugar, which they linked to overconsumption of calories, a shortfall of essential nutrients, and an increased risk of metabolic abnormalities and adverse health outcomes. The 2015-2020 Dietary Guidelines for Americans recommends limiting your intake of added sugar to no more than 10 percent of calories—about 50 grams of sugar (or 12 teaspoons) per day. Given that a 12-ounce can of soda can provide as much as 39 grams of sugar, it’s easy to see how these beverages are difficult to fit into a healthful eating plan.

So what’s your beverage of choice? Good, old-fashioned water, straight from the tap. While water should be your number-one beverage, that doesn’t mean you can’t enjoy other plant-based, sugar-free choices as well. In fact, several health benefits have been linked to tea and coffee consumption. And, some studies have revealed positive health effects of drinking red wine, as long as it’s consumed in moderation.

Stay Hydrated

It’s essential to provide your body with adequate hydration to meet its needs—you need enough fluids for many physical functions, including maintaining your internal temperature and blood pressure, cushioning joints and organs, facilitating the digestion, absorption, and transport of nutrients, and ridding your body of toxins. To get enough water each day, follow these general guidelines:

• Women should consume a total of 2.7 liters (91 ounces, or the equivalent of about 11 8-ounce glasses) of water from beverages and foods each day.
• Men should consume a total of 3.7 liters (125 ounces, or the equivalent of about 16 8-ounce glasses) of water from beverages and foods each day.

However, all of this water doesn’t need to come from a glass or bottle; many foods have a high water content, and about 20 percent of the average American’s water intake comes from foods. Most fruits and vegetables, including apples, carrots, grapes, green peas, watermelon, lettuce, pineapple, and spinach, are more than 80 percent water by weight. Some foods that are more than 50 percent water by weight may surprise you—they include cooked pasta and rice, as well as poultry, fish, beef, and eggs.

Tea

Little did our ancestors know that brewing dried tea leaves would provide health benefits, as well as stimulating effects and good taste. Think of tea as the original super beverage, as it’s a health-imparting brew that has been used to treat a number of ailments throughout history. And findings from modern research support the position that sipping tea is a healthy habit.

True tea comes from the Camellia sinensis plant. The varieties of tea—green, black, oolong, and white—are dependent upon how the leaves are processed.

• Black tea is made from mature tea leaves that are oxidized for two to four hours before processing to create an intense color and flavor.
• Green tea is made from mature tea leaves, which are steamed, rolled, and dried after picking.
• Oolong tea is made from mature tea leaves that are partially oxidized before processing.
• White tea is made from the white, fuzzy buds of tea that are picked while young; the buds are not oxidized prior to processing.

Tea contains very high levels of phytochemicals in the form of flavonoids—in particular, catechins such as epigallocatechin gallate, found primarily in green tea, and theaflavins and thearubigins, found in black tea. These flavonoids have captured the interest of scientists, who have conducted many studies on the health effects of tea and its compounds. Research suggests that tea consumption is linked with a lower risk of heart disease and certain cancers, protection of oral health, bone health, eye health, and immune function, and even modest metabolic benefits.

If you prefer herbal teas, it’s fine to include them in your diet, too. Herbal teas, which are made from infusions of leaves, roots, bark, seeds, and flowers of a wide variety of plants, including lavender, rose, peppermint, hibiscus, cinnamon, and chamomile, possess unique qualities that come from the original phytochemical-rich plant, such as anti-microbial, antiviral, antioxidant, and anti-cancer properties.

Enjoy tea as a delicious beverage option throughout the day. If you are sensitive to caffeine, you can choose decaffeinated teas. Serve hot tea with lemon, or make pitchers of iced tea for warm days. Add mint or slices of fresh orange, lime, or cucumber to brighten the flavor without adding sugar. You also can use tea in cooking—concentrated tea infusions are excellent added to vinaigrettes, marinades, and smoothies. To reap the most benefits from tea, skip the premade tea drinks and brew your own—the flavonoid contents of freshly brewed teas are much higher than tea drinks in bottles or cans, and you’ll avoid the 4 teaspoons or more of added sugar found in many 8-ounce servings of premade tea beverages.

Coffee

If you love your morning cup of joe, there’s no need to feel guilty about it (unless you make liberal use of cream and sugar). In recent years, this stimulating, plant-based beverage has been linked with a number of important health benefits, including better heart health, a lower risk of type 2 diabetes and Parkinson’s disease, and a longer life. In fact, a recent study found an 18 percent lower risk of mortality among daily coffee drinkers compared to non-coffee drinkers during the study period.

There are many varieties of coffee beans that produce a range of distinctive flavors, which are accompanied by a rich reward of phytochemicals—over 1,000 active compounds with antioxidant properties have been identified. Research has linked coffee with a list of health-promoting actions, including improved mental and physical performance, liver protection, and cancer-fighting properties. And, while coffee was once cautioned against for those with heart disease, studies have shown that consuming caffeinated beverages does not result in heartbeat abnormalities that can cause health problems for most people.

Keep in mind that consuming too much caffeine—naturally found in coffee and tea—can have detrimental effects; it may aggravate several health conditions, including gastroesophageal reflux disease, migraines, and benign fibrocystic breast disease, and it can cause sleep disturbances. However, if you are sensitive to caffeine, you can gain antioxidant benefits from decaffeinated coffee and tea. Also, keep sweeteners and creamers at a minimum; these additions of added sugar, fat, and calories will offset your beverage’s potential health benefits.

A Note on Red Wine

If you enjoy a glass of malbec, cabernet, or zinfandel, it’s an added bonus to hear that red wine contains compounds that may be beneficial to your health. While red wine has been considered a celebratory and wholesome part of traditional diets in much of Europe for thousands of years, it wasn’t until research identifying the “French Paradox”—the observation that the French had lower rates of heart disease despite their high saturated fat intake, possibly because of their wine consumption—was publicized that Americans started embracing the health qualities of wine. In fact, moderate red wine intake is part of the Mediterranean-style dietary pattern, which is highlighted as one of the three healthy eating patterns recommended by the 2015-2020 Dietary Guidelines for Americans. The Mediterranean-style diet, one of the most widely studied diet patterns in history, has been linked with several health benefits, including lower risks of heart disease, diabetes, and neurodegenerative diseases.

Numerous clinical studies have linked moderate consumption of red wine with many specific benefits, including reduced risks of stroke, heart disease, diabetes, multiple sclerosis, Alzheimer’s disease, obesity, osteoporosis, and infectious diseases. Overall, moderate red-wine consumption is linked with lower oxidative stress and healthier aging, according to researchers.

What gives red wine its healthful properties? Red wine is rich in phytochemicals that come from grapes—about 200 unique types have been identified, including resveratrol. This phytonutrient has attracted scientists’ attention due to its antioxidant, anti-clotting, anti-inflammatory, and anti-cancer properties. The alcohol in wine also may play a big part in its power; alcohol alone—independent of whether it’s found in wine, beer, or spirits—seems to help fight against cardiovascular disease.

The key to deriving health benefits from wine is to drink it in moderation. The benefits found in a glass of red wine only occur with moderate consumption—one glass (5 ounces) per day for women, and one to two glasses per day for men. Consuming too much wine—or any alcohol, for that matter—can lead to serious problems, including nearly 80,000 annual deaths in the U.S. related to alcohol consumption. Drinking to excess has been associated with neurological disorders, cardiovascular problems, social and psychological issues, gastrointestinal disorders, and, of course, liver disease. Drinking during pregnancy may cause developmental problems in the fetus. And, even moderate alcohol use has been linked with an increased risk of breast and colorectal cancers. In fact, a recent study found that even one drink a day of alcohol—including wine—increases a woman’s risk of breast cancer.

The best advice for red wine: If you already enjoy drinking wine, do so in moderation, but don’t start drinking it just for its potential health benefits. If you have a family history of cancer, you may want to discuss the risks associated with drinking alcohol with your health-care provider.

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Healthy vs. Unhealthy Fats

According to the 2015-2020 Dietary Guidelines for Americans, polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs) are healthy fats, while saturated fats and trans fats are the types linked with health problems.

PUFAs are unsaturated fats found in nuts, seeds, and vegetable oils, such as safflower, corn, sunflower, soy, and cottonseed. Omega-3 fatty acids are a special type of PUFA linked with a range of health benefits, including better heart and brain function and a lower risk of depression. MUFAs are unsaturated fats found in avocados, peanuts and peanut butter, nuts, seeds, olives, and vegetable oils, such as canola, olive, peanut, sunflower, and sesame. (Many plant foods contain both PUFAs and MUFAs, as well as small amounts of saturated fat.)

A body of scientific evidence indicates that limiting saturated fat while boosting your intake of unsaturated fats can provide notable health benefits. Saturated fat content is highest in fatty meats and high-fat dairy products, including cream, butter, whole milk, and cheese, yogurt and ice cream made with whole milk. The majority of dietary saturated fat comes from animal-based foods, but there are a few plant-sourced foods high in saturated fat; these are the tropical fats, which include palm oil (which has largely replaced trans fats in food products) and coconut oil. These less healthful fats should be replaced with PUFAs and MUFAs in order to cut your risk of cardiovascular disease and type 2 diabetes, because the unsaturated fats improve your blood cholesterol levels and responsiveness to insulin.

A word on trans fat: Trans fat in the form of partially hydrogenated oil is so detrimental to human health that it has been banned from all food products made in the U.S., with a few rare exceptions. This industrially produced trans fat is found only in processed foods (it extends the shelf life of packaged foods and some food manufacturers think it improves texture and taste), so avoiding those foods will automatically eliminate trans fat from your diet.

Sources of Healthy Fats

Your first choice in fat sources should be whole plant foods rich in healthy fats, such as avocados, olives, nuts, seeds, and fatty fish. But which fats should you choose when you are cooking, spreading your toast, tossing your salad, or baking?

For cooking, your healthiest choices are fats high in PUFAs and MUFAs, such as vegetable oils. Look for salad dressings and margarine spreads for breads and baking that are low in saturated fat and rich in PUFAs and MUFAs. Use liquid vegetable oils as much as possible, with special attention to extra-virgin olive oil. Other good options include canola, soybean, and corn oils, as well as oils extracted from nuts (walnuts, almonds) and seeds (flaxseed, sunflower seeds). In addition, use whole plant foods that contain unsaturated fats, such as mashed avocados and nut and seed butters, more often as a fat source in spreads, salad dressings, marinades, sauces, and even in baked goods.

While it’s true that your body requires fat to function optimally, don’t overlook the fact that fat is a concentrated source of energy. Fat (whether saturated or unsaturated) contains 9 calories per gram, compared to 4 calories per gram for protein and carbohydrates. Just one tablespoon of oil contains 120 calories. If you cover the entire bottom of your sauté pan with oil, spread spoonfuls of margarine on your toast or dinner rolls, and drench leafy greens with salad dressing, you’ll likely consume far more calories than your body needs, and you may put on extra pounds as a result. You don’t need a lot of fat; just a serving (one teaspoon) or two of oils or nuts, seeds, avocados, and olives at each meal will get you the healthy fats you need without a load of excess calories.

Extra-Virgin Olive Oil

When you are perusing the oil aisle of the supermarket, remember that extra-virgin olive oil (EVOO), the least refined vegetable oil that is commonly available, should be your number-one oil in the kitchen. The olive tree, which dates back at least 6,000 years, has long been a symbol of friendship among nations, and in ancient times, olive branches were awarded to the winners of Olympic games as tokens of victory. For just as many years, the precious oil from olives has been regarded as a health tonic.

Decades of research on the health benefits of the Mediterranean diet—in which EVOO holds a key role—as well as studies that have focused specifically on EVOO have revealed strong associations between EVOO and positive health effects.

Benefits of EVOO consumption include a reduced risk of cardiovascular disease (which includes diseases of the heart and blood vessels), stroke, metabolic syndrome, chronic inflammation, some types of cancer, and even rheumatoid arthritis. Compelling research has demonstrated heart- and cancer-protective effects associated with consuming approximately 3 tablespoons of olive oil per day as part of a traditional Mediterranean diet. Other research suggests that olive oil may be just as important in controlling blood pressure as eating fruits and vegetables.

EVOO is high in MUFAs, and its original bioactive compounds remain largely intact, since it is cold-pressed or expeller-pressed from the olive fruit. (Refined oils have undergone processes that may include heating, chemical solvents, bleaching, and deodorizing; refining creates an oil that has a longer shelf life but has lost most of its phytonutrients.) Olive oil’s antioxidant and anti-inflammatory compounds include tyrosol, oleuropein, olecocanthal, and vitamin E.

Another plus of EVOO is that it’s easy to incorporate into your diet. Use it for dressings, sauces, marinades, sautéing, grilling, and even baking. Using olive oil may even boost your intake of nutrients from other healthy foods: Studies have shown that people will eat more vegetables with the addition of olive oil, and that the nutrients in those vegetables are more easily absorbed when paired with olive oil.

Like wine, there are numerous flavor profiles among EVOOs; don’t be afraid to try different brands to find ones that are most pleasing to your palate. Contrary to popular belief, EVOO can be used at higher temperatures, although due to its higher cost and more intense flavor, some people do not use it for cooking. According to the American Olive Oil Producers Association, EVOO’s smoke point (the temperature when oil begins to break down and burn) is 410°F, far above the 250°F to 350°F range that covers most cooking methods.

Keep in mind that, although EVOO is a source of healthy fats, it’s also a source of calories. At 120 calories per tablespoon, the benefits of this healthy fat can take a backseat to calorie overload if you douse your foods in olive oil. Buy an oil mister or a bottle with a spout, or measure out your EVOO by the teaspoon.

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For centuries, people have used plants as medicines in the form of tinctures, teas, syrups, oils, and extracts.

Today, we know that the phytochemicals in spices and herbs have powerful antioxidant, anti-inflammatory, anti-microbial, anti-viral, anti-cancer, cholesterol-lowering, and kidney- and liver-protecting properties. Herbs are the leaves of a plant, such as basil, parsley, thyme, or oregano, and spices are any other part of the plant, such as the buds, bark, roots, berries, or stigmas (cloves, cinnamon, nutmeg, ginger, and peppercorns are examples).

Seasonings for Disease Protection

Many cultures use a variety of herbs and spices in their traditional foods. In addition to offering flavor and even food preservation power, herbs and spices amplify the health potential of every meal. In fact, scientists have observed that populations in countries such as India—known for its rich culinary traditions that include dozens of herbs and spices—have lower rates of cancer and Alzheimer’s disease. The phytochemicals in these spices seem to work in synergy, meaning that the combined effect is greater than the sum of the individual effects. The more herbs and spices you throw into the mix, the greater impact they will have on lowering chronic inflammation and oxidative stress.

Another valuable contribution from herbs and spices is that they can help you lower your sodium intake. Americans are consuming far too much sodium—about 3,400 milligrams per day is the estimated average. And even those with hypertension (high blood pressure) are far exceeding recommendations, with an average intake of 3,100 milligrams per day, according to a recent study. The 2015-2020 Dietary Guidelines for Americans advises consuming no more than 2,300 milligrams per day to avoid stroke and heart disease, with an even lower target of 1,500 milligrams per day for those with hypertension. By enhancing the taste of your dishes with flavorful herbs and spices, you can reduce the amount of salt you use and still enjoy your food.

Keep a variety of herbs and spices in your spice cabinet. Use them generously in your dishes every day. Sprinkle nutmeg, cinnamon, or cardamom into your morning cereal or even your coffee. Snip fresh (or sprinkle dried) green herbs such as basil, oregano, cilantro, parsley, rosemary, tarragon, chives, or thyme over your egg scramble, salad, soup, grain bowl, vegetables, sandwich, bean dish, or grilled fish. Stir spices, such as turmeric, black pepper, smoked paprika, chili powder, or cumin, into a lentil or bean soup, whole-grain dish, curry dish, or pasta recipe. Here are commonly available herbs and spices you can keep in your pantry:

• Allspice
• Anise
• Basil
• Bay leaf
• Caraway seed
• Cardamom
• Celery seed
• Chervil
• Chives
• Cilantro
• Cinnamon
• Cloves
• Coriander
• Cumin
• Dill weed
• Fennel seed
• Garlic
• Ginger
• Marjoram
• Mint
• Mustard seeds
• Nutmeg
• Oregano
• Parsley
• Pepper
• Poppy seeds
• Rosemary
• Saffron
• Sage
• Tarragon
• Thyme
• Turmeric
• Vanilla

Include a variety of tasty herbs and spices in your diet every day—these are all superfoods.

Add More Flavor

The world of herbs and spices is wide and diverse, offering a range of sweet, savory, and spicy flavors and aromas. However, some of these seasonings have received more scientific study than others; highlighted below are a few that have exhibited health-promoting properties in clinical trials.

Basil

You probably can’t imagine some classic global dishes without the signature stamp of basil. It’s a key ingredient in famous cultural dishes, such as Italian pesto (basil, pine nuts, garlic, olive oil, and Parmesan cheese) and Caprese salad (fresh tomatoes and mozzarella topped with basil leaves and drizzled with olive oil and balsamic vinegar), as well as Thai curries and Vietnamese pho (broth-based noodle soups). More than 60 varieties of basil exist, each with its own unique flavor, aroma, color, and texture; some of the most popular varieties include sweet basil, Thai basil, dark opal basil, Genovese basil, and lemon basil. Basil is one of the easiest herbs to grow in a pot.

Beyond good taste, basil is used as a traditional medicine to reduce cholesterol levels in some countries. While research on basil’s health properties is limited, preliminary studies suggest that this herb has lipid-lowering, anti-inflammatory, anti-bacterial, and anti-cancer properties that are likely related to its numerous phytochemicals, which include eugenol, orientin, and vicenin. Fresh basil also contains vitamins A and K and manganese. Dive into basil by adding fresh basil leaves to sandwiches and wraps, chop basil into grain-based salads, pasta sauces, and herbal iced tea blends, or top sliced tomatoes with basil and drizzle with balsamic vinegar and extra-virgin olive oil for a simple, delicious salad. While dried basil is not quite as flavorful as fresh, keep it on hand to flavor vegetable soup, tomato sauce, marinades, and side dishes.

Cinnamon

The classic spice cinnamon, which is actually the bark of the cinnamon tree, may seem as comforting as American apple pie, yet this fragrant spice has always been one of the world’s favorites. Cinnamon is widely used in many traditional food cultures across the planet, and it is one of the first spices transported along trade routes by land and sea.

Cinnamon is primarily grown in India, Sri Lanka, Madagascar, Brazil, and the Caribbean. Cinnamon is often considered a sweet spice because it is frequently paired with cakes, muffins, cookies, and fruit pies, but it also adds an exotic taste to savory dishes such as Ethiopian stews, North African couscous, and Asian rice and noodle dishes.

Research has shown that cinnamon has anti-inflammatory, antioxidant, and antimicrobial effects that are related to cinnamon’s phytochemicals, which include cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol. In addition, scientists have found that cinnamon may hold promise in glucose control: It appears that cinnamon helps to slow the rate of stomach emptying, which slows the rise of blood glucose that occurs after eating starches and sugars. And cinnamon may help boost the body’s responsiveness to insulin (called insulin sensitivity), which can help with diabetes control and treatment. You can add cinnamon to your diet throughout your day: Sprinkle it in your morning cereal or coffee, add it to savory soups or stews, stir it into Asian-inspired noodle dishes and slaws, and mix it into rice pudding, yogurt, muffins, granola, oatmeal, and fruit crisps.

Garlic

Aromatic and flavorful garlic is a member of the allium vegetable family, which also includes onions, leeks, scallions, and shallots. This pungent bulb has been used as a traditional medicine for centuries, and modern science has linked garlic consumption with some evidence-based benefits.

Garlic is packed with a variety of sulfur-containing phytochemicals, such as allicin, alliin, and dithiin. In addition, it contains manganese, vitamins B6 and C, and selenium. These compounds have anti-inflammatory and antioxidant activities, showing promise in lowering cholesterol and blood pressure levels and preventing blood clotting. Garlic also has antibacterial and antiviral effects, which might help fight infections. And, garlic may aid in cancer protection, specifically against gastric, colorectal, and renal cancers. While garlic is a health-protective food, it has received overly enthusiastic praise for its ability to treat disease that has not been confirmed in rigorous studies, so don’t substitute it for traditional heart and cancer treatments recommended by your physician.

Garlic is treasured in just about every food culture around the world, from Asia and Europe to the Mediterranean and Central America. A head of garlic contains many separate cloves; press or mince the cloves and stir them into dishes to impart flavor, aroma, and potential health attributes. A clove or two of garlic can flavor sauces, sautés, stir-fries, marinades, dips, dressings, grain dishes, seafood, vegetables, and casseroles. If you find raw garlic too pungent, roast some garlic cloves or an entire head of garlic (cut the top off to expose the cloves) in the oven until the cloves are lightly browned and soft; roasting brings out a sweet, mellow taste. For maximum flavor and nutrition, it’s best to start with fresh garlic. However, other convenient forms are available, such as powder and paste, which can be used in many dishes.

Ginger

Spicy ginger, which originally hails from Southeast Asia, has been a part of both culinary and healing traditions for centuries. The flavorful part of the ginger plant is the underground rhizome, a knobby sort of root, which contains yellow, white, or red-colored flesh with a brown outer skin. Ginger traditionally has been used as a folk medicine to treat gastrointestinal conditions, and modern science has revealed some evidence-backed benefits in this health arena.

Ginger has anti-inflammatory and antioxidant actions possibly related to its phytochemicals called gingerols, which are responsible for ginger’s unique flavor. Studies show that ginger may be effective in preventing nausea associated with motion sickness and pregnancy. In addition, ginger has shown promise in relieving pain resulting from arthritis, as well as tumor-fighting activity in animal studies.

You can use fresh ginger root, usually available in the produce section of your supermarket, by simply peeling and grating it into your dishes, or you can use minced, ground, dried, or crystallized ginger. Try sautéing a bit of ginger in your next vegetable stir-fry, including ginger in a marinade for poultry or fish, simmering it into soups, grating it into salads, adding it to a pot of oatmeal, and stirring it into iced tea and sparkling water. You can add ground or freshly grated ginger to baked goods, such as muffins, waffles, breads, bars, and fruit cobblers.

Pepper

You probably have a shaker of black pepper handy in your kitchen at all times, because it is one the world’s most frequently used spices. Pepper comes from a woody vine that grows in tropical climates. After the small flowers appear, they develop into berries that are called peppercorns, which are black, green, or white, depending on their stage of development and processing. Originating in India, pepper played a major role in the ancient spice trade; it was a highly sought-after spice due to its flavorful culinary properties. Black pepper owes its pungent taste to its main phytonutrient, piperine, which has been linked with antioxidant, anti-inflammatory, and anti-cancer actions.

Ground red pepper is from a completely different plant—it’s made from the dried fruit pod of the Capsicum family, which includes several spices, such as chili pepper, tabasco pepper, African chiles, paprika, and cayenne pepper. The common denominator of all of these types of red pepper is their heat. Just a pinch can add the right zest to a number of traditional foods, including Northern European potato dishes, Asian curries, Indian dal, Latin beans and salsas, and African soups. The heat of red pepper is traced to its phytonutrient capsaicin, which has anti-cancer, anti-inflammatory, and pain-relieving effects.

More research is needed to determine the various roles these spices may play in health, but there’s no doubt that their bold flavors can ramp up the enjoyment of foods every day. If you don’t care for spicy foods, try just a pinch or two of pepper in your favorite dishes and see if you enjoy them. Try black or red pepper in omelets, sautéed vegetables, fish and poultry marinades, salad dressings, vegetable soups, grain dishes, and casseroles.

Turmeric

You’ve probably seen turmeric—the warm, golden spice responsible for the characteristic flavor and color of curry powder—in everything from drinks and smoothies to snacks and cereal bowls lately, as this traditional spice is basking in a health halo. Turmeric root comes from the Curcuma longa plant, which has been cultivated for at least 5,000 years in India; it’s been used there as a culinary and folk medicine agent for just as long.

Why is turmeric such a hot commodity in the nutrition world? Scientists think it’s all about turmeric’s main compound, curcumin. Research has shown that curcumin has impressive anti-inflammatory effects comparable to anti-inflammatory drugs, but, unlike drugs, curcumin has no known side effects.

The anti-inflammatory benefits of turmeric have been linked to health protection in a variety of conditions; research suggests that the spice may be helpful in treating inflammatory bowel disease, rheumatoid arthritis, and even cystic fibrosis. It also has been shown to inhibit the growth of certain cancers and to help protect the heart by reducing oxidative stress, lowering cholesterol levels, and reducing other risk factors for cardiovascular and metabolic diseases.

Perhaps the most exciting news about curcumin is its potential role in the fight against Alzheimer’s disease, a condition that is far less prevalent in India, where turmeric is a key ingredient in many dishes, than it is in Western nations. Research suggests that turmeric may help inhibit the aggregation of beta-amyloid plaques in the brain—a hallmark of Alzheimer’s disease. To further support curcumin’s connection to brain health, one study found that this spice may be helpful in treating depression. More research is needed before turmeric’s possible health benefits for the brain are fully understood; until that time, spice up your diet by using turmeric in curries, stir fries, rice pilaf, and vegetable dishes.

You don’t have to limit turmeric to Indian dishes, such as dal, curry, or chicken masala. Its flavor is versatile enough that you can add it to warm up the flavor and color of your favorite vegetable soup, chili, or stew, sprinkle it into your next vegetable sauté, casserole, or side dish, or even blend it into tea, smoothies, oats, and baked goods.

Dark Chocolate

If you’ve been a closet chocoholic, you can now openly embrace your love affair with chocolate. Thanks to nutrition research, dark chocolate has received a health halo for its role in protection against chronic diseases. The journey to what we now know as chocolate began with the ancient Mayans, who ground the beans of the Theobroma cacao tree into a bitter drink they used as a cure for their bodies and minds. Using cacao in foods and drinks has evolved until, today, there are thousands of chocolate products available and billions of pounds of chocolate consumed each year.

Chocolate is formed by removing cacao (or cocoa) beans from their pods, and then fermenting, drying, roasting, and grinding them into a cocoa liquor, which is a (non-alcoholic) combination of cocoa solids and cocoa butter. Sugar and vanilla are added to cocoa liquor to make chocolate. Dark chocolate contains larger amounts of cocoa solids and smaller amounts of sugar than milk chocolate.

Clinical studies have found some healthy advantages associated with regular consumption of small amounts of dark chocolate. Cocoa beans and dark chocolate are packed with flavanols, the main type of phytochemical that has been linked to protection against heart disease, diabetes, dementia, and stroke. In particular, dark chocolate’s effects against cardiovascular disease seem most promising. The nutrients in dark chocolate appear to reduce inflammation, help bring down blood pressure and cholesterol levels, and may protect the heart by improving endothelium function (a layer of cells that lines the heart and blood vessels).

To reap health benefits from chocolate, choose the darkest variety possible—at least 70 percent cocoa, keeping in mind that the flavanol levels vary widely among even dark chocolate products. Milk chocolate has much lower levels of flavanols, and white chocolate has none. However, even dark chocolate can contribute to extra inches around your waist if it’s eaten in excess, counteracting any of its potential health benefits. Every ounce of dark chocolate contains about 170 calories and 12 grams of fat, so enjoy this healthy indulgence sparingly. You also can use cocoa powder as a low-fat, low-calorie addition to beverages and baked goods—one tablespoon contains all of the health potential of dark chocolate, but with just 12 calories and less than 0.5 grams of saturated fat. Cocoa powder has savory as well as sweet applications; use it to add more depth to sauces, stews, and seasoning mixes.

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Serve Up Super Meals

Here are some suggestions that will make shopping, cooking, and eating healthfully easier and more enjoyable.

Don’t be intimidated by food preparation. Cooking meals doesn’t have to be time-consuming; it can be quicker than calling and picking up a take-out order, in fact. All it takes is a bit of careful planning. Follow these home-cooking tips to support your healthy eating plan.

Plan a weekly menu. Before you head to the grocery store, write out a meal plan for the week. If you’re going to have a busy week, plan for easier recipes that require fewer ingredients and less prep and cooking time. To expand your menu’s variety, try to include one new recipe a week from a favorite healthy cookbook, website, or this book on your easiest night of the week.

Write out a shopping list. Use your menu to produce your shopping list, making sure you include items on the shelf-stable pantry list each week so that you have the basic ingredients you will need on hand at all times. Then, add fresh items to your list, keeping in mind the seasonal availability of produce. If you’re stuck in a food rut, serving the same vegetables and fruits every week, check out your community farmers’ market for some fresh, seasonal ideas.

Get inspiration from your fridge. If you’re coming up short on ideas for healthy meals, get your direction for dinner by opening the refrigerator door and doing an inventory of your ingredients. Say you have some frozen shrimp in the freezer, bell peppers and onions in the refrigerator, and brown rice and almonds in the pantry. Turn this into a quick stir-fry: Sauté the shrimp, bell peppers, and onions with some herbs and spices from your pantry, serve over brown rice, and sprinkle with chopped almonds.

Buy easy ingredients. If you’re short on time, turn to some convenient, healthy items, such as pre-chopped onions and bell peppers, shredded cabbage and carrots, minced garlic in a jar, frozen vegetable blends, chopped fresh fruit, canned unsalted tomatoes and beans, and bagged lettuce and spinach.

Keep it simple. Healthy eating doesn’t have to be complicated. It can be as easy as filling whole-grain pita bread with hummus, cucumber and tomato slices, and feta cheese as a delicious, healthy meal to pack for lunch or enjoy for dinner with a serving of vegetable barley soup.

Take your lunch to work. Often, workplace lunch choices are limited to fare from fast food restaurants, which are typically loaded with saturated fat, sodium, and calories, with few veggies and whole grains in sight. A health- and budget-friendly option is to pack your own lunches. Meal prep (a new trend in healthy meal planning) your lunches by packing airtight containers with the following formula: Layer cooked, chilled whole grains (quinoa, brown rice, rye berries), fresh greens (lettuce, spinach, or kale), chopped vegetables (snow peas, diced bell peppers, broccoli florets, and cherry tomatoes), lean protein (beans, tofu, tuna, or hard-boiled eggs), nuts or seeds (peanuts, pine nuts, pumpkin seeds), and a healthy EVOO-based salad dressing on the side.

Pack your own snacks. Skip the donut tray and vending machines and bring healthy superfoods as snacks you can enjoy at the office, after workouts, or while traveling. Stow a bag of dried fruits, nuts, and seeds in your purse, put carrot and celery sticks and nut or seed butter in a cooler bag for the office or road trips, make homemade energy bites and bars filled with whole superfoods for refueling midday, and take along whole-grain flatbread and hummus for your post-exercise snack.

Put healthy foods front and center. If your pantry is filled with low-nutrient foods and drinks—chips, cookies, and sodas—that’s what you’ll reach for when hunger pangs strike. If you have a large bowl of seasonal fresh fruit on the counter, a fridge packed with ready-to-eat veggie snacks, like fresh salsa or hummus, cauliflower florets, zucchini wedges, and sliced bell peppers, and bags of unsalted almonds, pumpkin seeds, and sunflower seeds in your cupboard, you’ll pick healthy foods more often.

Preserve Nutrients in the Kitchen

Make the most of your superfoods once you’ve completed your food shopping by choosing preparation and storage methods that preserve their powerful vitamins, minerals, and phytochemicals.

Fresh is best, frozen is next. Fresh, ripe produce in season usually will be highest in nutrients—but you need to eat fruits and vegetables year-round, even in the middle of winter. According to the U.S. Department of Agriculture (USDA), freezing produce immediately after harvesting retains 95 to 100 percent of most vitamins and minerals, with the exception of vitamin C, which diminishes by up to 30 percent in frozen produce. You can feel good about storing several varieties of fruits and vegetables in your freezer so you always have healthy options.

Cut cooking times for vegetables. As a rule of thumb, the longer foods are exposed to heat, the more nutrients are lost. To reduce cooking times, cover the pot to retain heat and avoid evaporation, place vegetables in already boiling water, and enjoy vegetables with a crunchier texture.

Keep canned on hand. Turning to canned fruits and vegetables that contain no added sodium or sugar is an easy and convenient meal solution. Keeping a variety in your pantry or cupboards guarantees you immediate access to important nutrients you need. Research shows that people who include more canned produce in their diets have overall better diets that are higher in important nutrients, such as fiber, vitamin A, calcium, magnesium, and potassium, and lower in saturated fat.

Be water-wise. USDA data show that up to 50 percent of the vitamin C, thiamin, vitamin B6, and folate content in food can be lost to the water it’s cooked in. To retain water-soluble nutrients, use cooking methods like steaming, roasting, grilling, or stir-frying that use little or no water, reduce the amount of water used in steaming and boiling, and reuse cooking water in soups or sauces to capture escaped nutrients.

Don’t ditch the peel. Keeping peels on foods such as potatoes, carrots, apples, and pears preserves more nutrients, which tend to concentrate near the surface. In place of peeling, opt for a good vegetable scrubber.

Chop less. Chopping foods into smaller pieces increases the surface area exposed to light, heat, and water—three factors that degrade nutrients. One exception is garlic and others in the allium family; chopping these foods and allowing them to sit for 10 minutes before cooking increases the availability of their active components.

Make the most of your microwave. Since it cuts cooking time and water use, the microwave is a nutrient-friendly kitchen appliance. Microwaving better preserves antioxidant activity in a majority of vegetables compared to other cooking methods, according to research. Choose glass or ceramic plates and bowls for microwave use; potentially harmful chemicals may leach out of plastic into your food, and some plastics actually begin to break down during microwaving.

Keep it cool. The nutrient content in many fruits and vegetables can be maintained with cooler temperatures and less air contact. Store produce in airtight containers in the fridge.

Use it all. Next time you are getting ready to throw away those carrot or radish tops, think again. Many vegetables are entirely edible and rich in nutrients, so using the entire plant, from root to stem, is a sure way to add nutrients to your day. Or, toss vegetable scraps into a pot of water and make your own flavorful stock, which can be stored in the freezer and used as a base for soups, stews, and sauces.

Plan Balanced Meals

Now, you’re ready to start putting these superfoods all together on your plate. Plan your meals around the healthy proteins, whole grains, vegetables, fruits, unsaturated fats, and herbs and spices you have learned about in the previous chapters. Each meal should contain a balance of each of these food groups. To create meals that meet your optimal nutrient needs, use USDA’s MyPlate as a resource. This pictorial guide can quickly steer you to the basics needed for building a healthy meal. Visit the ChooseMyPlate website to learn about the amounts of foods in each category you need to consume each day to protect and preserve your health.

Keep Portions Under Control

While it may seem like “bigger” is “better” in today’s consumer-driven world, it’s not the case when it comes to food. One of the most important, simple strategies for healthy eating and living is merely controlling your portion sizes. Most people significantly underestimate how much food they actually consume—a fact that’s been borne out by scientific research. By being more mindful of what and how much you are actually eating, you can scale back your portion sizes and maintain a healthy weight.

Be more focused on your food intake by eating meals at a dining table rather than eating while working, watching TV, or surfing the internet. Dish up foods on salad plates rather than large dinner plates, and avoid eating out of large containers, such as jars of nuts, tubs of ice cream, boxes of cookies, or bags of chips. Use visual cues to become more aware of standard portion sizes.

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