Friday, January 9, 2009

The 11 best foods you're not eating -- NYTIMES

Of the 11 foods Americans are not eating enough of -- or at all -- I'm eating four.

Blueberries are a staple of mine along with broccoli, both high in anti-oxidants. But I just love cabbage, particularly a Mexican dish Momma taught me to make with tomato paste and pork. I use cinammon to lower cholesterol on oatmeal. My last reading was 80. I splash tumeric on vegetable beef soup. This spice is commonly used with making the giblet gravy on Thanksgiving. It turns the dish yellow-orange. I love to cook, thanks to Mom.

So I believe in lists like these, even if they included my most-hated veggie, beets. Eating determines health, along with plenty of exercise, pariticularly on a day such as today in Nashville. Perfect.

Here is The New York Times story -- one of the most visited in 2008 on its website:

Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.

Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.

Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.

Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.

Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.

Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.

Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.

Frozen blueberries:
Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.

You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.

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