Vitamins - Healthy Foods

Some Examples of Healthy Foods

Foods

Phytochemicals and Carotenoids

Vitamins and other valuable food components

Claimed Benefits

Apples

Flavonoids

Claimed to have activity against certain cancers (lung), but poorly proven. Also may help maintain healthy cholesterol levels. May protect against asthma.

Beans

Flavonoids

Folate, iron, potassium, and zinc

Some experts believe beans are the perfect food.

Berries, all kinds of dark colored

Ellagic Acid

Vitamin C, minerals

The anthocyanins in berries such as blueberries, cranberries, and elderberries have numerous healthful properties, including antioxidant effects. Blueberries may help protect the aging brain.

Broccoli (also kale, Brussels sprouts, and cauliflower)

Flavonoids, isothiocyanates, lutein, beta- and alpha-carotene. Note: Young sprouts of broccoli and cauliflower contain much higher levels of isothiocyanates than their mature forms.

Vitamin C, folate, fiber, and selenium

Anticancer properties, but poorly proven. Protective against heart disease and stroke.

Carrots and other bright yellow vegetables

Lutein, beta-carotene and other provitamin A carotenoids

Vitamin A (converted from carotenoids), vitamin C

Protects eyes, lungs. (Cooking carrots may increase the potency of food nutrients.)

Chocolate, dark. Note: Milk chocolate does not have benefits.

Flavonoids

Heart protective (may help prevent blood clotting). Claimed to have protective properties against lung cancer (not other cancers), but poorly proven.

Eggs

Lutein

Many B vitamins, vitamin A, vitamin D

Although egg yolks are high in cholesterol, that cholesterol has little negative effect on people with normal cholesterol levels. (People with diabetes or those with high cholesterol should restrict eggs, however.)

Fish, oily (mackerel, salmon, sardines)

Vitamins B3, B12. Essential fatty acids, selenium

Heart and brain protective.

Garlic

Allium (organosulfurs)

Claimed to be protective against certain cancers, heart disease, and infection. Heating garlic can reduce its benefits. Allowing crushed fresh garlic to stand 10 minutes before heating, however, may preserve beneficial chemicals while cooking.

Ginger

Zingiberaceae

Cancer fighting properties.

Grains (whole)

Lignans (phytoestrogens)

Vitamin B, Selenium (important antioxidant mineral), fiber, folate

Claimed to help reduce the ability of cancer cells to invade healthy tissue, but this is poorly proven.

Grapes, including purple grape juice, and red wine

Flavonoids, (resveratrol, quercetin and catechin)

Fight heart disease and cancer. May help lower the risk for asthma.

Nuts

Vitamin E, vitamin B1, essential fatty acids, folate

Protect the heart and may help prevent stroke.

Onions

Flavonoids, allium (organosulfurs)

Claimed to have activity against certain cancers (lung).

Oranges

Monoterpenes

Vitamin C, folate, potassium.

Many health benefits. Increases "good" HDL cholesterol levels.

Potatoes (sweet)

Vitamin C, vitamin E, vitamin A

Many health benefits.

Soy. The best products are tofu, soy milk, or whole soy protein.

Isoflavones (phytoestrogens), flavonoids, phytosterol, phytate, saponins.

May have some effects similar to estrogen, including maintaining bone calcium. May also help protect against prostate cancer and possibly other cancers, but this is poorly proven. More studies are needed. Effects on breast cancer are uncertain. (Note: Soy may have different effects in men than in women.)

Spinach and other dark green leafy vegetables

Zeaxanthin, Beta-carotene

Vitamin C, folate, vitamin A (converted from carotenoids)

May protect lungs and brain.

Tea (Both black and green tea are beneficial. Best results associated with green tea.)

Flavonoids (primarily catechins)

Cancer fighting properties, particularly in green tea, which may be especially beneficial for smokers.

Both black and green tea may protect against heart disease and stroke, although studies are mixed.

Tea drinking also may help with weight control and help prevent osteoporosis.

Tomatoes

Lycopene, Flavonoids

Vitamin C, biotin, minerals

Studies link tomatoes to reductions in prostate and other cancers. Infection fighters.

Note on Organic versus Inorganic Products. There is some evidence that organic produce has higher levels of antioxidants and that some agricultural chemicals may destroy flavonoids. Nevertheless, organic produce is expensive, and fruits and vegetables, no matter how they are grown, are still filled with healthful nutrients.