An article in todays (8/12) Arizona Republic, names 10 super-foods for better health. I’ve visited this subject several times in the past, but I consider it so important, it bears repeating. After all, I feel it’s better to eat your medicine than to buy it at the drug store. I’ve been trumpeting vinegar, especially apple cider vinegar (ACV) for several years, and now research is confirming the health benefits. The 10 super-foods are:

ACV; stabilizes blood sugar, lowers LDL cholesterol levels, weight loss aid, helps digestion

Mushrooms; contain L-egothioneine, a powerful antioxidant. May inhibit tumors and viruses. Criminis, white buttons, and Portobello all contain this-shitake, maitake, oyster and oyster-king have the most

Dark Greens; seaweed, kale, spinach, collard greens; are packed with anti-cancer and anti-viral compounds. Also reduce inflammation that can lead to heart disease and cancer

Beans; helps prevent obesity and protects against Alzheimer’s, cancer, and other fatal diseases

Tomatoes; lycopene is a powerful antioxidant, helping to fight prostrate, breast, lung, kidney, and pancreatic cancers. The jelly surrounding the seeds is a natural anti-coagulant, stopping blood cells from clumping, preventing stroke. Good source of vitamins A,C, and E.

Berries; no matter what color, berries have more fiber, vitamins, and minerals per ounce than other fruits. Low in calories, berries protect cells from damage and mop up free radical molecules that lead to cancer and premature aging.

Avocados; loaded with magnesium, potassium, folate, and vitamin E, regulating blood pressure and guarding against heart disease and strokes. Avocados also contain oleic acid, a monosaturated fat that lowers cholesterol and helps prevents cancer.

Tea; All teas are good, with green tea leading the pack. Teas contain catechins, a special antioxidant that inhibits cancer cells and strengthens immune system enzymes. Green tea also has a weight-loss effect by increasing thermogenesis.

Yogurt; boosts immune system functioning and protects the gut with its healthful probiotics. Also helps prevent vaginal infections, stomach ulcers, and breast cancer.

Fish with Omega-3 fatty acids; salmon, sardines, herring, mackerel, and halibut protects the heart and arteries, and reduces the risk of fatal heart attacks. In recent studies, omega-3 fatty acids have helped treat depression and arthritis.

Even though it’s number eleven, I call them 10 B to include nuts; cashews (eyes), almonds (cancer and cholesterol), pecans (protects the nervous system), walnuts (arteries), sunflower seeds (heart), peanuts (really a legume but good for lowering cholesterol, stomach cancer), and pumpkin seeds (prostrate and ovarian cancer, kidney health). All nuts and seeds are loaded with good fats, magnesium, potassium, protein, vitamin E, and the trace minerals like selenium, copper, etc. I eat one-half to one cup of mixed nuts per day. To keep sodium levels low, I mix one salted type of nut with the other raw unsalted types.

Eat well, John R Blilie, M.S.