Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.
Did you know that figs are the most concentrated source of phytosterols of all of the World's Healthiest Foods? Plant sterols are plant compounds with chemical structures similar to that of cholesterol. While animal sources of cholesterol are easily absorbed and can raise cholesterol levels, phytosterols are difficult for the body to absorb. Because phytosterols so closely resemble cholesterol, they can actually help block food-based cholesterol from being absorbed into the bloodstream. The end result is that more cholesterol is excreted from the body, which helps reduce total blood cholesterol levels. Figs are also a good source of dietary fiber, especially soluble fiber, another nutrient known to help reduce cholesterol levels as well as normalize blood sugar levels. Plus, figs have great flavor and a unique combination of chewy, smooth and crunchy textures. So, be sure to enjoy these delectable fruits as part of your Healthiest Way of Eating while they are in the peak of! their season and available in your local markets.
We include soy as one of the World's Healthiest Foods, and for good reason. It's the most widely grown and utilized legume in the world, with about 13,000 years of cultivation and over 5,000 research studies. There are studies that show soy to help regulate blood sugar, blood pressure, and estrogen balance. And there are studies showing soy intake to help prevent colon, breast, and prostate cancer, as well as atherosclerosis and post-menopausal hip fracture. It's seldom the case that a whole, natural food can be this widely used and studied for such a long period of time and have predominantly negative impact on our health.
Although garlic may not always bring good luck, protect against evil or ward off vampires, it is guaranteed to transform any meal into a bold, aromatic and healthy culinary experience.
Fresh, dried and powdered garlic are available in markets throughout the year, however, fresh varieties from California are in season from June through December.
Garlic is arranged in a head, called the "bulb," averaging about 2 inches in height and diameter consisting of numerous small separate cloves. Both the cloves and the entire bulb are encased in paper-like sheathes that can be white, off-white or pinkish. Although garlic cloves have a firm texture, they can be easily cut or crushed. The taste of garlic is like no other-it hits the palate with a hot pungency that is shadowed by a very subtle background sweetness. While elephant garlic has larger cloves, it is more closely related to the leek and therefore does not offer the full health benefits of regular garlic.
Romaine lettuce
Not all lettuce is created equal, but if you start your meal with a salad made of romaine lettuce you will be sure to add not only a variety of textures and flavors to your meal but an enormous amount of nutritional value. Most of the domestic U.S. harvest of romaine lettuce and other salad greens comes from California and is available throughout the year.
Lettuce is synonymous with salads as they are predominantly made from crispy green lettuce leaves. Most varieties of lettuce exude small amounts of a white, milky liquid when their leaves are broken. This "milk" gives lettuce its slightly bitter flavor and its scientific name, Lactuca sativa derived from the Latin word for milk.
Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. In fact, the U.S. Food and Drug Association has authorized a health claim that states: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke." One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. To determine the relationship between folate intake and heart disease, researchers followed over 80,000 women for 14 years using dietary questionnaires. They found that women who had higher intakes of dietary folate had a 55% lower risk of having heart attacks or fatal heart disease. Another study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient.
Health Benefits
Onions, like garlic, are members of the Allium family, and both are rich in powerful sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. Onions contain allyl propyl disulphide, while garlic is rich in allicin, diallyl disulphide, diallyl trisulfide and others. In addition, onions are very rich in chromium, a trace mineral that helps cells respond to insulin, plus vitamin C, and numerous flavonoids, most notably, quercitin.
