Some Examples of Healthy Foods

Foods

Phytochemicals and Carotenoids

Vitamins and other valuable food components

Claimed Benefits

Apples

Flavonoids

May have activity against certain cancers (lung). Also may help maintain healthy cholesterol. 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 bilberries, blueberries, cranberries, elderberries, and others, have numerous healthful properties including anti-cancer and antioxidant effects. Blueberries may help protect the aging brain.

Broccoli (also kale, Brussels sprouts, 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. 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). May have protective properties against lung cancer (not other cancers).

Eggs

Lutein

Many B vitamins, vitamin A, vitamin D

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

Fish, oily (mackerel, salmon, sardines)

Vitamin B3, B12. Essential fatty acids, selenium

Heart and brain protective.

Garlic

Allium (organosulfurs)

Possibly protective against certain cancers, heart diseases, and infection. Heating garlic can reduce 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

May help reduce the ability of cancer cells to invade health tissue.

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

Protects the heart and may help prevent stroke.

Onions

Flavonoids, allium (organosulfurs)

May have activity against certain cancers (lung).

Oranges

Monoterpenes

Vitamin C, folate, potassium.

Many health benefits. Increases HDL 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. 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

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