Top 10 super foods

Which foods have super nutritional powers?

Registered dietitian Elaine Magee, MPH, explains the super power of foods in her book Food Synergy. Get more of these foods individually and in combination:

Nutty for Nuts: Have a handful of nuts every day. Nuts contain mostly monounsaturated fat (the good kind), and antioxidant phytochemicals (plant-based good nutrients). Most also contribute plant-based sterols, which in sufficient amounts may help lower cholesterol, enhance your immune system, and decrease the risk of some cancers. Nuts also have some vitamins and minerals we tend to lack, like vitamin E, potassium, and magnesium. The two forms of vitamin E in nuts work best together, and you can find them both in almonds, cashews, and walnuts.

Olive Oil: There are 30-plus precious phytochemicals in olive oil. Many have antioxidant and anti-inflammatory action in the body, helping to promote heart health and protect against cancer. They’re also found in the olives themselves, of course.

Fishing for Omega-3s: Try to eat a serving of fish two to three times a week. Fish offers powerful omega-3s and is also a rare natural food source of vitamin D. Fish omega-3s may also have some synergy with plant omega-3s and olive oil, so cook your seafood with a little canola oil or olive oil. Or serve your seafood with a side salad lightly dressed in olive oil.

Touting the Tomato: Tomatoes are loaded with food synergy potential because they contain the four major carotenoids (a powerful grouping of phytochemicals), three high-powered antioxidants thought to have synergy together (beta-carotene, vitamin E, vitamin C), and also super amounts of lycopene (thought to have the highest antioxidant activity of all the carotenoids.)

The Citrus Family of Fruits: The whole citrus family is loaded with synergy because it boasts awesome amounts of the phytochemical subgroup flavones—boosting heart health. Citrus also contains vitamin C, which is involved in several happy partnerships with other nutrients. Oranges and grapefruits have other super powers, too.

Tea for Two (and make it green most of the time): With each sip, you get 2 potent flavonoids as well as a healthy dose of an antioxidant—all of which benefit the body many ways, such as stopping cancer. Green and black teas also contain antioxidant polyphenols, thought to block cell damage that can lead to cancer. Phytochemicals in tea have a half-life of a few hours, so have a cup now and another later to get the biggest bang for your tea bag.

Just Say Yes to Whole Grains: Strive to eat at least three servings per day of whole grain foods—preferably in place of refined grains. Whole grains are naturally low in fat and are cholesterol-free, contain 10- to 15-percent protein, and offer loads of fiber and other good stuff including vitamins. With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits, including protection from heart disease, stroke, diabetes, insulin resistance, obesity, and some cancers.

Dark Green Veggies: Whether it’s the two vegetables high in fiber (eggplant and okra), the cruciferous veggies (like kale and broccoli) with their anticancer compounds, or the carotenoid family (like carrots, sweet potatoes, and spinach) with their rich mix of phytochemicals, the message is clear: The more the merrier! Eat as many vegetables (dark green) as you can, as often as you can.

Ground Flaxseed: Ground flaxseed seems to have synergy within itself on many levels, through fiber, lignans, and plant omega-3s. But the seed may also have synergy with several other foods (such as fish omega-3s and soy). Remember, it’s ground flaxseed you want to add to your yogurt or cereal. All those healthy components aren’t absorbed and available to the body until the seed is ground.

Low-fat Dairy: Dairy foods deliver a team of players important for healthy bones (some of which have synergy together). Two components in many dairy foods—calcium and vitamin D—may also work together to reduce the risk of colon cancer and ease the symptoms of PMS. A couple of low-fat dairy servings a day are also part of a smart diet to lower high blood pressure.

The bottom line on food synergy: The more you incorporate powerhouse foods and beverages into your day, the less room you’ll have for the more processed and nutrient-poor foods and beverages.