News

NEW RESEARCH SHOWS SOME FOODS AND BEVERAGES CAN IMPROVE YOUR HEALTH AS WELL AS YOUR DIET. OUR TOP PICKS

Published Feb 09, 2005 at 7:00 PM EST Updated Mar 13, 2010 at 7:14 PM EST

By

The "Newsweek Staff" byline typically denotes a collectively authored piece, often produced by the editorial team or news desk. It's commonly used for breaking news, aggregated reporting, or stories reflecting the publication's institutional voice rather than individual authorship.

Writers Page

Newsweek Staff

Trust Project Icon Newsweek Is A Trust Project Member

FOLLOW

news article

Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources.

Share

Copy Link

✓ Link copied to clipboard!

Listen

Translate

Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content.

Read original

Speed: 0.5xSpeed: 1xSpeed: 1.5xSpeed: 2x

🎙️ Voice is AI-generated. Inconsistencies may occur.

✖

Are you worried about high cholesterol? Try switching from sugary cereals to whole-grain varieties like Total or Puffed Kashi. Do you want to improve your night vision? Eat more blueberries. Depressed? Try eating more salmon, and you'll lower your risk of heart disease, too.

Over the past several years, researchers have identified a range of health benefits--from lower blood pressure to improved memory skills and mental acuity--linked with the consumption of certain foods and beverages. A new study to be published next week in the journal Biological Psychiatry indicates that some foods could even help fight depression. A team of researchers at McLean Hospital, associated with Harvard University, found that omega-3 fatty acids and uridine, two substances that occur naturally in foods such as fish, walnuts, molasses and sugar beets, prevented the development of signs of depression in rats as effectively as antidepressant drugs. Another study published last month in the American Journal of Clinical Nutrition found that green tea, which has already been shown to help fight heart disease, cancer and other diseases, may also fight fat.

"There are new studies out all the time about new health benefits that foods provide," says Dee Sandquist, a registered dietician and spokesperson for the American Dietetic Association. The ADA, which has reviewed scientific studies on everything from fatty fish to fermented dairy products, calls those with documented health benefits "functional foods."

"They're whole foods and fortified, enriched or enhanced foods," says Sandquist. "Functional foods have evolved as food and nutrition science has advanced beyond the treatment of deficiencies to reducing the risk of disease."

Several such foods fit into the federal government's updated dietary guidelines, released last month, which put renewed emphasis on making healthy choices. The new guidelines boost the recommended servings of fruits and vegetables to four and a half per day, emphasize whole grains over other kinds of carbohydrates and encourage fat-free or low-fat dairy options. "Half your plate should be filled with fruits or vegetables; the other half should be evenly divided between whole grains and protein. Then add three servings of skim dairy products," suggests Dr. Christine Gerbstadt, a registered dietician in Pittsburgh.

Which foods pack the most punch in those categories? NEWSWEEK spoke to some of the top nutrition experts and sorted through the latest studies to select foods and beverages that fit into those guidelines and provide a range of health benefits backed by strong scientific evidence. Here, in no particular order, are our top eight picks:

Fatty fish

The ADA rates the evidence as "strong to very strong" that fatty fish like salmon, which contains omega-3 fatty acids, helps lower the level of triglycerides--high-energy fatty acids that are associated with heart disease at high levels.

Scientists first suspected that fish could reduce the risk of heart disease back in the 1970s, after observing the low incidence of heart disease among natives of Greenland and the Japanese islanders on Okinawa, both communities with high seafood consumption. Consequent studies in the 1980s and 1990s offered more evidence that linked higher fish consumption with lower risks of heart disease.

In addition to cardiovascular disease, fish consumption has been shown to lower the risk for breast, prostate, colon and lung cancers as well as other chronic diseases like Alzheimer's, asthma and arthritis.

Tip: Scientists now estimate that Americans whose diets include a higher intake of fish, particularly those high in omega-3 fatty acids like salmon and tuna, reduce their risk of heart disease by about 47 percent compared to those who don't eat fish, says Michael Murray, a naturopathic doctor and author of the forthcoming "Encyclopedia of Healing Foods."

Nuts

Both almonds and walnuts have been shown to lower cholesterol. For example, a study published last fall in the journal Metabolism found that participants who followed a specific dietary plan high in heart-healthy foods, including almonds, decreased their LDL or "bad" cholesterol (since it can clog arteries) by 35 percent--in just two weeks. And a study published in 2002 in the journal Circulation found that participants who substituted a portion of almonds for their usual daily snacks reduced their LDL cholesterol by 9.4 percent and raised their HDL cholesterol (or "good" cholesterol, since it has been shown to protect against heart attacks) by 4.6 percent in four weeks.

Data from a Harvard Nurses' Health Study in 1998 showed that women who consumed more than five ounces of nuts a week lowered their risk of heart disease by 35 percent, compared with women who rarely ate nuts. And another study done at Harvard's School of Public Health, published in the Archives of Internal Medicine in 2002, found that men who ate nuts at least twice a week had a 47 percent lower risk of sudden cardiac death compared with men who rarely or never consumed nuts.

"Nuts are also the best source for arginine, an amino acid that plays an important role in wound healing, detoxification reactions, immune functions and promoting the secretion of several hormones, including insulin and growth hormone," says Murray.

Tip: Nuts are high in calories and fat, so eat only a small portion (23 almonds make up a serving).

Whole Grains

Research has shown that people who eat whole grains have lower body mass index, lower total cholesterol and lower waist-to-hip ratios. Various studies on a variety of different populations found that people who eat three daily servings of whole grains can reduce their risk of heart disease by 25 to 36 percent, stroke by 37 percent, type 2 diabetes by 21 to 27 percent, digestive system cancers by 21 to 43 percent, and hormone-related cancers by 10 to 40 percent, according to researchers at the Grain Institute at the University of Minnesota who reviewed various studies.

Why? In a study published in the December issue of The American Journal of Clinical Nutrition, Harvard researchers found that whole grains lowered the risk of coronary heart disease in men, and suggested that the bran component could be a key factor. Another study, published a month earlier, that followed more than 27,000 men over an eight-year period found that those who consumed the most whole grains in their diets gained less weight. Harvard researchers concluded that components in whole grains may alter a person's metabolism and reduce long-term weight gain. The ADA has also found "very strong" scientific evidence that beta-glucan in whole oat products can reduce LDL cholesterol levels.

Tip: "All foods labeled "wheat' are not equal when it comes to fiber," says Sandquist. Look for products clearly marked "whole grain" that have three grams or more of fiber per serving (an average of 100 calories).

Apples

In an analysis of more than 85 studies, apple consumption was consistently shown to be associated with a reduced risk of heart disease, cancer, asthma and type 2 diabetes, compared to other fruits and vegetables, says Murray.

Researchers have traced much of the apple's protective benefit against heart disease and asthma to its high content of quercetin, a type of flavonoid (antioxidants known for their free radical-scavenging properties) that also has anti-inflammatory properties. Apples are also very high in pectin, a soluble fiber that has been shown to help lower cholesterol levels and to improve the intestinal muscle's ability to push waste through the gastrointestinal tract. In a study published this month in Gut, an international journal of Gastroenterology and Hepatology, Italian researchers also found that apple extracts prevented oxidative damage to gastrointestinal cells. They concluded that a diet rich in apple antioxidants might help prevent some gastric diseases.

Adding just one large apple to the daily diet has been shown to decrease serum cholesterol by eight to 11 percent, says Murray. Eating two large apples a day has lowered cholesterol levels by up to 16 percent. Both the insoluble fiber in apples and pectin also help promote bowel regularity, relieving both constipation and diarrhea.

Tip: One medium unpeeled apple provides 3 grams of fiber, more than 10 percent of the recommended daily fiber intake. Even without its peel, a medium apple provides 2.7 grams of fiber.

Cruciferous Vegetables

One of the American Cancer Society's key dietary recommendations for reducing the risk of cancer is to regularly include cruciferous vegetables, which include: cabbage, broccoli, Brussels sprouts, cauliflower and kale. "Brussel sprouts are like eating a vitamin pill. It's all nutrients," says Gerbstadt.

But all members of the so-called "cabbage family of vegetables" contain more phytochemicals with demonstrable anti-cancer properties than any other vegetable family, says Murray. Most of these compounds are glucosinolates, which break down in the body and fight the development of cancer in different ways.

Cabbage has also been shown to be extremely effective in the treatment of peptic ulcers. Dr. Garnett Cheney from Stanford University's School of Medicine and other researchers in the 1950s demonstrated that fresh cabbage juice showed a measurable effect in treating ulcers in less than a week. The anti-ulcer component of cabbage has been identified as the amino acid glutamine--a critical factor in the growth and regeneration of the cells that line the gastrointestinal tract, says Murray.

Studies by researchers at Tokyo Noko University concluded that cabbage is also good for keeping cholesterol levels low. And Chinese researchers found that the consumption of cabbage could protect against brain-tumor development.

Tip: Most vegetables lose nutrients and flavor if they're stored for too long, so just buy a few days' worth of fresh vegetables at a time.

Legumes

Small red beans, a pea-sized legume often used in recipes for Mexican food, were found to have the highest antioxidant levels among 100 different types of fruits, vegetables, berries, nuts and spices tested last year by Ronald L. Prior, a USDA nutritionist and research chemist based in Little Rock, and his colleagues. Antioxidants reduce damage from oxygen, like that caused by free radicals, and may reduce the risk of cancer.

Diets rich in legumes--which include several varieties of beans (kidney, black, lima, pinto and garbanzo), peas (yellow and split green, though not garden) and lentils--are also known to lower cholesterol levels and improve blood glucose control in diabetics. Legumes contain many important nutrients and phytochemicals, and when combined with grains, they form a complete protein, says Murray. They provide at least 20 percent of the USDA daily recommended doses of iron, magnesium and folate, and are also a good source of complex carbohydrates, fiber and B vitamins.

Tip: One-half cup of cooked legumes provides the same protein as one ounce of meat.

Blueberries

Like legumes, blueberries have consistently demonstrated antioxidant effects (they're the second-most antioxidant-rich food, according to the U.S. Department of Agriculture). Researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions, such as Alzheimer's disease.

Some studies also indicate that blueberries might help improve night vision and prevent macular degeneration and cataracts. After British pilots touted the vision-improving benefits of blueberries in World War II, researchers studying blueberry extracts found that they do improve nighttime visual acuity, and lead to quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare, says Murray. Clinical studies have shown good results in individuals with sensitivity to bright lights, diabetic retinopathy and macular degeneration. Additional research points out that blueberries may be protective against the development of cataracts and glaucoma, and used in the treatment of varicose veins, hemorrhoids and peptic ulcers.

In addition to soluble and insoluble fiber, blueberries contain tannins, which act as astringents in the digestive system to firm up a loose stool. They also contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections.

Tip: Blueberries are a traditionally popular remedy for both diarrhea and constipation.

Tea

Both green and, to a lesser extent, black tea, contain catechins, phytochemical compounds that have natural antibiotic, antidiarrhea and antioxidant capabilities. Researchers have linked the so-called "tea flavonoids" to the prevention of cancer and heart disease. Newer studies have shown that green tea may help increase fat loss and physical stamina, and prevent Alzheimer's disease.

In a study published last month in the American Journal of Clinical Nutrition, Japanese researchers found that people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than those who drank a bottle of regular oolong (black) tea. Japanese researchers studying the effects of green tea extract on mice found that it significantly improves endurance and athletic performance.

In a study published last fall in the academic journal Phytotherapy Research, British researchers found that both green and black tea hinder the activity of two enzymes in the brain associated with Alzheimer's disease and suggest that drinking tea can improve your memory. And a study by Indian researchers that appears in the current issue Pharmaceutical Research found a variety of black tea was effective in reducing inflammation.

Tip: Green tea is the least processed so it provides the most antioxidant phytochemicals.

Request Reprint & Licensing Submit Correction View Editorial & AI Guidelines

The Debate

How Can America Stop School Shootings? Newsweek Contributors Debate

By Newsweek Contributors

VS

Gabby Giffords: Americans Deserve Freedom From Gun Violence | Opinion

By Gabby Giffords