(from Time magazine 2002-01-21)
A word of warning: you can find many of these compounds in dietary supplements, but they might not do any good. "Food is very complex," says JoAnn Manson, chief of preventive medicine at Harvard's Brigham and Women's Hospital. "It may be the combination of antioxidants, phytochemicals and fiber that work together to confer health benefits."
Tomatoes contain Lycopene, the most powerful antioxidant among the carotenoids, which is readily released from tomatoes by cooking (this includes catsup) and is most easily absorbed when a small amount of oil is added. Raw, tomatoes are a valuable source of vitamin C.
Spinach “is loaded with iron and folate, a B vitamin considered so important that it is now routinely added to flour. Folate not only prevents neural-tube defects in babies but also lowers blood levels of homocysteine, an amino acid that irritates blood vessels and is linked to heart disease. Just as impressive, spinach contains two phytochemicals, lutein and zeaxanthin, that seem to ward off macular degeneration, a leading cause of blindness. One cup of spinach contains just 41 calories and no fat”. Alternatives: Swiss chard or collard greens.
Red Wine: “The skins of the grapes used to make red wine contain supercharged antioxidants known as polyphenols, including one called resveratrol, which boosts HDL cholesterol (the good kind) [actually, High Density Lipoprotiens]. Polyphenols, according to the latest research, may also inhibit the production of endothelin 1, a peptide that contributes to hardening of the arteries. But be careful. Wine may be great for the heart, but it's been blamed for everything from cirrhosis of the liver to hemorrhagic stroke, fetal-alcohol syndrome and possibly breast cancer, so consumption should be limited to no more than several glasses a week.”
Nuts: “the types of fat found in nuts—monounsaturated and polyunsaturated—are the good fats. When eaten instead of junk food high in saturated fats (like potato chips and doughnuts), nuts lower blood levels of triglycerides and ldl (bad) [“]cholesterol[”] while raising HDL (good) [“]cholesterol[”]—a perfect formula for preventing heart disease. Many nuts, such as pecans and walnuts, also contain a phytochemical called ellagic acid. In preliminary laboratory studies, ellagic acid seemed to trigger a process known as apoptosis, in which cancer cells kill themselves. Nuts provide another benefit: they contain vitamin E, a potent antioxidant that may help ward off heart disease and cancer. The downside? At about 150 calories per ounce, they are a sure ticket to the fat farm. Eat them by the handful, not the bowlful.” (They don’t even mention trans fats, in vegetable oils that people have hydrogenated, that raise LDL and lower HDL— worse than saturated fats. Trans fats are in margarine and many processed foods: check the ingredients for the words “hydrogenated” or “partially hydrogenated” until the FDA gets its act together and requires trans fats to be listed among the nutrition facts.)
Broccoli: “boasts a fistful of phytochemicals, including sulforaphane and indole-3-carbinol, that may detoxify cancer-causing substances before they have a chance to cause harm. In women, indole-3-carbinol may turn the estrogen associated with breast cancer into a more benign form. A number of studies have linked regular consumption of cruciferous vegetables like broccoli to a reduced risk of breast, colon and stomach cancers. Broccoli is a rich source of beta-carotene, fiber and vitamin C (1 cup contains more C than an orange). The best way to unleash the nutrients is by cooking light and chewing hard.” Alternatives: Brussels sprouts, cabbage and bok choy.
Oats: “the fiber in oats and other cereals probably doesn't prevent colon cancer. But there is still plenty to recommend in them. Raw in granola or cooked in porridge, oats consumed daily can help lower [“]cholesterol.[”] They contain beta-glucan, a spongy, soluble fiber that mops up the precursors of [“]cholesterol[”] in the intestines and whisks them out of the body. New evidence suggests that oats may also help lower blood pressure in hypertensive patients. Other benefits: the oat is one of the few grains that contain hard-to-find antioxidants, such as the vitamin Elike compounds called tocotrienols. Another plus is that the dietary fiber and protein in oats make you feel full fast. That should keep you away from more fattening foods and help control your weight.”
Salmon “that are free to roam the ocean enjoy a diet of fresh fish, which have eaten smaller fish, which in turn have eaten still smaller fish. At the bottom of that food chain are algae, the key to salmon's health benefits. Algae boast a special kind of fat, known as omega-3 fatty acids, that seems to help the heart. Omega-3s prevent platelets in the blood from clumping together and sticking to arterial walls in the form of plaque. They also drive down triglycerides and ldl (bad) [“]cholesterol[”]. Researchers suspect that omega-3s may block the production of inflammatory substances linked to autoimmune diseases like rheumatoid arthritis and lupus. Even more tantalizing, preliminary reports suggest that omega-3s interact with the fatty layers that surround brain cells and, as fishy as it sounds, may somehow help protect brain cells from the diseases of aging, like Alzheimer's. Other sources of omega-3s: herring, mackerel and bluefish.” (So, would eating algae, or tons of algae, do the same for us vegans? In any case, it’s a moral victory that the one non-vegan food on this list gets its healthy aspect from a plant.)
Garlic contains sulfur-based compounds known as allyl sulfides, the source of its smell and health benefits. These “and other phytochemicals in garlic may help protect the heart. Studies show that the sulfides can reduce [“]cholesterol[”] and may make the blood less sticky. Scientists are fairly confident that garlic also has antibacterial and antifungal powers.” “To release garlic's potent compounds, you need to smash, mash or mince it. Cooking it for a long time or at a high heat may destroy its beneficial substances, however. Another caution: cooked or raw, garlic can irritate the lining of sensitive stomachs.” (Hi Mom.)
Green tea: “is loaded with polyphenols, a class of phytochemicals with 100 times the antioxidant punch of vitamin C. Laboratory experiments suggest that one group of polyphenols in green tea called catechins may inhibit the growth of new blood vessels, which some scientists think may help prevent cancer by depriving early tumors of nourishment. (Catechins may also prevent DNA damage caused by carcinogens from occurring in the first place.) Indeed, population studies in China link drinking green tea daily with a lowered risk of stomach, esophageal and liver cancers. Studies from Japan show that consuming 10 cups a day may reduce the risk of heart disease.” Also may prevent cavities and skin cancer, when used on the teeth and skin. And “black tea? Made from the same leaves as green, though processed differently, it may be equally effective, scientists suspect.”
Blueberries per unit volume “contain more antioxidants than any other fruit or vegetable. The most powerful health-promoting compounds in blueberries are anthocyanins, phytochemicals that belong to the flavonoid family. Besides combatting the free-radical damage linked to heart disease and cancer, anthocyanins may boost brainpower” and improve memory in old age. “Another blueberry benefit: like cranberries, they seem to fight off urinary-tract infections by preventing E. coli bacteria from adhering to the bladder wall.”