sign in sign up
<<
Home , Superfood

The Guide

You love to eat, but you also love to feel great. You can do both if you choose that make you smarter, leaner, stronger—and then use them in tasty new ways. We’ve made that easy to do with Health’s top 10 superfoods for women. They were selected by our panel of experts for their mega benefits—from bone building and energy boosting to fat busting and disease fighting. What’s even more delicious: When you mix and match these America’s Healthiest choices, you get super combos with even more power—a breakfast that’s America’s good for your heart, a dinner that fights , a sweet treat that helps Healthiest keep your tummy calm and mind sharp. Plus, we’ve rounded up 15 delicious, Superfoods benefit-packed runners-up, too. So read on (and start for Women eating) for a super you in 2010. Eat our yummy top 10 foods (and superfood combos) for a healthier, America’s Healthiest Dinner more powerful you. Wild Salmon and Brown Rice Bowl The compound sulforaphane in broccoli is a potential cancer-fighter— and you boost that power by as much as 13 times when you combine it with the selenium in salmon (combination shown at left). Visit Health.com/ superfood-recipes for this recipe and more of America’s Healthiest Superfood combos.

By laurie Herr | Recipes developed by frances largeman-roth, RD | Photography by charles masters

Health.com January/February 2010 185 The Guide | America’s Healthiest Superfoods

Top 10 Superfoods for Women

Work these winners into your , and you’ll feel like a real superwoman in no time.

1 |Wild Alaskan salmon “It’s all about omega-3s,” says health guru Andrew Weil, MD, explaining why fish like sockeye top his must-eat list for women. All of our experts agreed: wild salmon packs a wallop with 1 two kinds of heart-healthy omega-3s, Wild Alaskan salmon including DHA, a fatty acid essential for a healthy pregnancy. Omega-3s also boost mood, fight depression, and may protect against Alzheimer’s dis- ease and cancer. Add in salmon’s lean protein and D (a critical nutri- ent many women lack), and you’ve got yourself a near-perfect . How much you need: Eat at least two servings of a fatty fish like salmon a week, the American Heart Association recommends. Can’t find it fresh? Canned wild Alaskan salmon is almost as good, says Steven Pratt, MD, author 2 3 Wild Oats of SuperFoods Rx and SuperHealth.

2 |Wild blueberries Health scoured > Cheryl Forberg, the Yale University If berries are nutritional treasures, How We studies and polled RD, a for School of Medicine wild blueberries are the crown jewels. Chose dozens of experts. NBC’s The Biggest and the author of America’s Then these judges Loser and the author The Flavor Point “They’re truly one of nature’s ultimate narrowed and of Positively Ageless > Frances Largeman- antiaging foods,” says Kate Geagan, Healthiest ranked our list. > David Grotto, Roth, RD, Senior MS, RD, author of Go Green Get Lean. Superfoods RD, LDN, the author Food and > Roshini Rajapaksa, of 101 Foods That Editor for Health Research suggests the tiny gems not MD, Health’s Medical Could Save Your Life and the author of only help prevent memory loss but Editor and an assistant > David L. Katz, MD, Feed the Belly: The professor at New York MPH, an associate Pregnant Mom’s also may improve motor skills and University Langone professor in public Healthy Eating Guide help lower blood pressure. Another Medical Center health practice at

186 January/February 2010 Health.com The Guide | America’s Healthiest Superfoods reason to love ’em: they’re high in anti- Morning energy oxidants that help fight wrinkles. booster: Try this great- Why choose wild? When scientists tasting a.m. ; at Cornell University came up with a the in the blueberries helps new way of testing the antioxidant your body absorb more activity in foods, wild blueberries scored of the plant-based the highest. That’s because they have iron in the oats. compounds called anthocyanins, one of the most powerful forms of antioxi- dants. Another plus: at only 80 calories a cup, you can eat them without guilt. How much you need: Aim for a half- cup to one cup of any kind of berries a day, but mix in wild blueberries as much as possible. Many supermarkets carry them frozen.

3 |Oats We all know that oats can help lower cholesterol. Now scientists say oats, rich in soluble and insoluble fiber, are also good for helping you feel full so you can control your weight. They keep you regular, too. Which type of oats should you choose? If you’re making oatmeal, steel-cut oats take longer to cook than rolled oats but deliver more fiber, says Health Senior Food and Nutrition Editor Frances Largeman- Roth, RD. Always in a morning rush? Instant works, too. How much you need: Add oats (and other whole grains) to your diet through- out the day. The American Heart Asso- ciation recommends 25 to 30 grams of a day—that’s about six times the amount of fiber in an average > SuperFOOD Combo serving of oatmeal. So eat up! America’s Healthiest Breakfast 4 |Broccoli | This humble vegetable is a winner, Oatmeal Pancakes with Wild Sauce thanks to research that suggests the Soak 11⁄2 cups rolled oats in 1 cup low-fat buttermilk (1%) in a small bowl for 15 minutes. 1 1 chemicals in cruciferous vegetables, Combine 1 cup all-purpose flour, ⁄2 cup whole-wheat flour, ⁄4 cup sugar, 1 teaspoon bak- ing soda, 1 teaspoon baking powder, 1⁄2 teaspoon salt, and 1⁄2 teaspoon ground cinnamon especially broccoli, may help prevent in a medium bowl. Whisk 2 large eggs together with 2 large egg whites in a small bowl, and breast cancer by fighting excess stir in 11⁄2 cups 1% low-fat milk. Add the dry ingredients to the wet ingredients, and stir. Heat estrogen. Rich in vitamin C and a good a nonstick skillet over medium-high heat, and coat with cooking spray. Pour about 1⁄2 cup source of , broccoli helps batter per pancake onto hot skillet, and cook 2 minutes or until tops are covered with bub- you feel full on less than 30 calories per bles and edges look cooked. Flip and cook 2 minutes or until bottoms are lightly browned. Transfer to a plate; keep warm. Cook remaining batter in batches. Meanwhile, combine 2 serving. And it gets bonus points for cups frozen wild blueberries, thawed, 1⁄4 cup sugar, and 1 tablespoon fresh lemon in fiber, folate (folic acid), calcium, iron, a medium saucepan. Cook over medium heat until berries pop. Stir in 1⁄4 teaspoon ground and potassium. cinnamon. Spoon blueberry sauce over pancakes; serve. Makes about 12 pancakes. Cooked or raw, broccoli delivers a punch, says John La Puma,

188 January/February 2010 Health.com The Guide | America’s Healthiest Superfoods

Add These for Even More Power These 15 runners-up are also full of healthy goodness.

Almonds They lower cholesterol and may help you lose weight. In fact, in one study people who added almonds to a low-calorie diet were better able to lose weight and keep it off. Beef The in lean beef may help build immu- nity, while its high iron content fights fatigue and iron-deficiency anemia. Eggs Long underappreciated, eggs are a high- 4 5 quality protein that’s rich in D and A and low in saturated fat. They also have cho- Broccoli Walnuts line, recently in the news for its importance in brain function. And they deliver two kinds of carotenoids essential for healthy eyes. Green tea This beverage all-star may fight cancer and heart disease, and help prevent dementia, diabetes, and stroke. It hydrates like water, too, so it helps fight fatigue. Bonus: drink four cups a day, and you’ll kick up your calorie burn by 80 calories. KefirThink of it as a smoothie that’s good for your gut. Rich in calcium and protein, the tangy drink has probiotics that help with digestion and can soothe intestinal problems like irrita- ble bowel syndrome. Lentils A great source of energy, lentils deliver protein, fiber, and antioxidants. 6 7 Organic milk (fat-free or low-fat) It’s a rich Avocados Red beans source of protein, calcium, and (a nutrient women are often low on). Pumpkinseeds Packed with protein, zinc, mag- MD, host of What’s Cooking With shouldn’t be so fatphobic,” says nesium, and selenium, pumpkinseeds help protect against depression and heart disease, ChefMD? and author of ChefMD’s Big Cheryl Forberg, RD, nutritionist and may ease motion sickness. Book of Culinary Medicine. for The Biggest Loser and author An excellent source of protein, quinoa How much you need: Eat two or more of Positively Ageless. The heart- is also high in bone-boosting minerals like cop- per, phosphorous, iron, and magnesium. Plus, half-cup servings of cooked broccoli healthy monounsaturated fatty acids it’s a good source of PMS-fighting . per week. (MUFAs) in avocados can actually Raisins Here’s a great snack with energy- help you lose belly fat, a risk factor boosting carbs, in addition to fiber, iron, and vitamin C. Raisins are high in natural sugar, 5 |Walnuts for heart disease and even some yes, but their special phytochemicals help fight “Protein, fiber, vitamins, minerals, fertility problems. Avocados also tooth decay. and omega-3s—what else is there to pack high amounts of potassium, Soybeans They’re a terrific vegetarian source of protein. And eating moderate amounts of natu- say?” asks David L. Katz, MD, MPH, magnesium, folate, protein, and ral soy foods may lower the risk of breast cancer associate professor at the Yale School vitamins B6, E, and K. Add to that and keep bones strong after menopause. of Medicine. Eating just a handful of fiber and cholesterol-lowering plant Spinach This leafy green is loaded with vitamins A, C, and K, and lutein—an essential walnuts a day can help you lower sterols, and you have one nutrient- nutrient for healthy eyes. cholesterol, boost brain power, sleep dense food. Sweet potatoes High in cancer-fighting anti- better, cope with stress, prevent heart How much you need: Limit your- oxidants, sweet potatoes are loaded with energy-boosting carbs, plus fiber, vitamins, disease, fight cancer, and more. In self to one-quarter to one-half an manganese, and potassium. fact, a new study showed that walnuts avocado a day. Tart cherries One of the highest-antioxidant appeared to lower the risk of breast foods around, they help fight memory loss, | heart disease, high cholesterol, and diabetes. cancer in mice. 7 Red beans Tomatoes You can’t beat ’em as a source of How much you need: Have one ounce Beans of any kind are nutrition dyna- lycopene, a powerful antioxidant that may help (about 12 walnut halves) daily. mos. But red beans made our top 10 protect against cervical and breast . The lycopene in tomatoes act like a sunscreen; list for several reasons: they’re rich in eating them cooked can quadruple the SPF 6 |Avocados antioxidants and packed with protein, in your skin. And the polyphenols in tomatoes thin your blood naturally, so they’re good for Yes, they’re high in fat. But in this folate, minerals, and fiber, includ- your heart. Cook them with broccoli for even case that’s not a bad thing. “We ing resistant starch. “That’s the hot greater benefits.

Health.com January/February 2010 191 The Guide | America’s Healthiest Superfoods

8 9 Greek yogurt Olive oil

10 Dark chocolate new thing in fiber research,” says week. Rinsing canned beans before Health Contributing Editor Maureen using also eases the problem. Callahan, MS, RD. Resistant starch seems to have several important ben- 8|Greek yogurt efits, like boosting the body’s ability We love its thick, creamy texture and to burn fat, helping you feel full, tangy taste. But when it comes to controlling blood sugars, and even yogurt, there are plenty more reasons reducing cancer risk. you’ll want to go Greek. “It’s rich in Don’t have time to cook a pot of calcium and good for our bones,” dried beans? Canned beans are a good Kate Geagan says. In fact, one option, too, says Liz Applegate, serving supplies nearly one-fourth of a PhD, director of sports nutrition at woman’s daily calcium needs, and the the University of California, Davis. fat-free variety is packed with twice How much you need: Enjoy three as much protein as regular yogurt. cups of cooked beans a week. Wor- Fat-free Greek yogurt is also high in ried about getting gassy? Build up probiotics, cultures that can help ease slowly, David Grotto, RD, suggests: irritable bowel syndrome, a condition start with one tablespoon of beans that affects mostly women. And even a day and double the amount each though the evidence is inconclusive,

Health.com January/February 2010 193 The Guide | America’s Healthiest Superfoods some experts say probiotics help boost immunity—a plus during flu season. Supercharged snack: This How much you need: Have at least amped-up cookie three servings of dairy a day; fat-free combines three of Greek yogurt is a good choice. “It’s a the best foods for women into one healthy swap for artery-clogging sour delicious treat. cream,” Geagan says.

9 |Olive oil No list would be complete without this flavorful oil. A staple of the Mediter- ranean diet, it has long been linked to heart health and longevity. But mount- ing evidence shows that olive oil may be good for your brain, too. A study from Columbia University suggests that sticking to a not only protects against Alzheimer’s disease but also helps with mild fuzzy think- ing. And that’s not all: findings from a 2008 study in Spain suggested that compounds in extra-virgin olive oil seem to fight certain kinds of breast cancer. Want to get more of this healthy staple in your diet? Substitute olive oil for other fats: use it on bread instead of butter and in the place of less-healthy cooking oils. How much you need: Get two table- spoons a day; it may lower your risk of heart disease.

10 |Dark chocolate It’s “the food you love that loves you back,” Dr. Katz says. Rich in heart- protective antioxidants, dark chocolate can help reduce the risk of stroke and heart disease. It’s loaded with magnesium, manganese, copper, zinc, and —all important for > SuperFOOD Combo strong bones. Studies suggest choco- late may also help hydrate the skin, lower America’s Healthiest Cookie | blood pressure, and sharpen think- Chocolate Chunk and Walnut Oatmeal Cookies ing. And then there’s the fun factor. Preheat oven to 350°. Melt 6 tablespoons unsalted butter in a small saucepan over “Chocolate is a sensual pleasure, low heat. Remove from heat, and add 3⁄4 cup packed light brown sugar; stir until smooth. something women often don’t get enough Combine 1⁄3 cup all-purpose flour,1 ⁄3 cup whole-wheat flour,3 ⁄4 teaspoon baking soda, of in their food,” Dr. La Puma says. 11⁄2 cups old-fashioned oats, and 1⁄2 teaspoon salt in a medium bowl. Combine butter We say, let the pleasure begin. mixture with the dry ingredients, and add 1 egg, lightly beaten, and 1 teaspoon vanilla extract. Fold in ½ cup chopped walnuts and 3 ounces bittersweet chocolate, coarsely how much you need: Eat just one- chopped. Mix well, and spoon by tablespoonfuls onto lightly greased baking sheets. quarter ounce a day. And be sure to Bake for 12 minutes or until tops are dry to the touch. Makes about 32 cookies. Visit look for kinds made with at least 70 Health.com/superfood-recipes for more America’s Healthiest Superfood recipes. percent cocoa. —Additional reporting by Shaun Chavis

194 January/February 2010 Health.com