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Vitamins - Healthy Foods
Description
An in-depth report on the dietary importance of vitamins and other nutrients.
Alternative Names
Carotenoids; Flavonoids; Phytochemicals
Healthy Foods:
Evidence increasingly suggests that a varied diet, not individual food chemicals, is essential for basic health and a longer life. Such diets are rich in fresh fruits and vegetables and whole grains, and low in saturated fats.
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 | 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 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. | |||
Resources
- http://fnic.nal.usda.gov -- The Food and Nutrition Information Center
- http://dietary-supplements.info.nih.gov -- Office of Dietary Supplements, National Institutes of Health
- www.ars.usda.gov/ba/bhnrc/ndl -- Nutrient Data Laboratory
- www.fda.gov -- Food and Drug Administration
- www.eatright.org -- The American Dietetic Association
- www.acsh.org -- American Council on Science and Health
- www.aicr.org -- American Institute for Cancer Research
- www.nutritiondata.com -- Information on vitamins and nutrients in foods
- www.consumerlab.com -- Independent testing of nutritional supplements' contents and quality
- www.usp.org -- US Pharmacopeia
- www.herbs.org -- Herb Research Foundation
References
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- Reviewed last on: 2/27/2009
- Harvey Simon, MD, Editor-in-Chief, Associate Professor of Medicine, Harvard Medical School; Physician, Massachusetts General Hospital. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).
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