So – if you are looking for a way to counteract the western diet of cookies and egg-nog in the next few weeks – here is the famous list of
The 11 Best Foods You Aren’t Eating by nutritionist and author Jonny Bowden, printed in the New York Times and a ‘most viewed story’ of 2008.
Beets – Think of beets as red spinach says Bowden, with folate and red pigments that may be cancer fighters.
Eat them raw – grated into salad
Cabbage – a brassica vegetable, similar to broccoli – with anti cancer effects – see my blog on brassicas.
Swiss Chard - lots of beneficial carotenes in the leaves.
Cinnamon –lowers blood sugar and LDL cholesterol
Pomegranate juice – increases blood flow in the heart muscle. See my blog on pomegranate for details.
Prunes – packed with antioxidants, and a safe laxative
Pumpkin Seeds – good source of protein, magnesium and zinc. Toast and eat.
Canned Pumpkin –an easy way to get lots of carotenes - use in soup and whole grain pancakes.
Sardines – lots of omega-3 fatty acids, high in calcium – try the low sodium kind with bones and skin intact. Turmeric – anti-cancer, good for the brain, see my blog for details. It’s in curry powder. Add to rice and stir fries.
Frozen Blueberries – associated with better memory in studies of aging animals. Add to a yogurt or soy smoothie.
Dear Readers – I wish you a wonderful Solstice as you celebrate the light returning. Stay warm with a cup of green tea and some sauteed mushrooms. They are protective for men as well as women. Have a joyous Christmas, whether you are a Christian, Jew, Atheist, Muslim, Buddhist, Pagan, Pantheist or other spiritual path. It’s the spirit of friendship that counts.
Sadja Greenwood, MD, MPH back issues on this blog