AskDrRachel.com

Five Wonder Foods

By Rachel Franklin, M.D., “Your Family Doc”

OU Physicians Family Medicine

I wanted to revisit the subject of using food as fuel for your body, as many of you work towards making healthy lifestyle choices your permanent goal.  For those of you whose confidence and skill are advancing as the year goes on, congratulations!  For those of you who’ve been tempted to give up in the face of challenges, go back to my earlier blogs for encouragement to renew your resolutions.  Above all, realize that it’s never too late to try again!

Evidence is mounting over the past few years that shows that all the supplements we take – for heart health, cancer prevention and longer lives – have little to no benefit, and some may be harmful.  Every study I’ve read lately says the same thing: you can only get the health benefit of antioxidants, vitamins, minerals and so on by EATING WHOLE FOODS.  Vitamin and other supplements were only ever intended to bridge gaps in our healthy diet, never to serve as substitutes for a healthy diet!

I wanted to use this time to introduce you to try a few whole-food powerhouses of health.  I challenge you to find ways to incorporate some or all of these foods in your diet for a healthier you! 

Healthy eating tip #1: Beware of overcooking your foods (except eggs, which must not be undercooked) – if the food has lost its flavor due to overcooking, it has probably also lost many of its vitamins.

Healthy eating tip #2:  Try to get the freshest produce you can find.  Studies of fruits and vegetables have shown that the nutrient value declines rapidly after harvest.  Spinach that is more than 1 week old may have little nutrient value left.  Don’t know when you’re going to eat those berries?  Frozen produce is almost as healthy as produce that’s just been picked!

Try these “Wonder Foods” today:

• Eggs.  Eggs are the only food source of every protein the human body needs for all of its functions.  One large egg has only 85 calories and contains heart-healthy fats.  Boil a dozen on Saturday and take them to the office with you for a quick and healthy snack!
• Tomatoes.  Tomatoes have a huge number of antioxidants, including lycopene, that have been shown to prevent heart disease, cancer, cataracts and many other diseases.  Opt for crushed tomatoes, lightly cooked with a small amount of olive oil to get the most benefit.  Enjoy bruschetta, salsa, pico de gallo or a cup of tomato soup.
• Broccoli.  Best when eaten raw or steamed, broccoli offers protection against stroke and many cancers, including bladder, prostate and colon cancer.  It is a better source of vitamin C than an orange and has more vitamin A than most other foods.  It helps your immune system stay healthy and can prevent macular degeneration.
• Spinach.  Popeye was right – but flavorless canned spinach isn’t the best for us (or the tastiest).  Again, best if eaten raw or lightly cooked, spinach is a powerhouse.  A great source of iron, potassium and fiber, spinach helps prevent heart disease.  Rich in chlorophyll and beta-carotene, it has been shown to help prevent cancers, cataracts and macular degeneration.  It keeps bones strong and helps lower blood pressure due to its high calcium content.  It has also been shown to help prevent memory loss.
• Blueberries.  These little gems are low-calorie, no-fat and pack more antioxidants per ounce than any other known food.  They can prevent cancer, memory loss and vision loss, have heart-protective benefits and have even been shown to contain a compound that can lower cholesterol.  Buy a container and freeze blueberries for up to a month – then serve a few on your cereal, desserts, yogurt, or eat them by the handful for a midday snack.

However, I can’t stress enough: produce is best when eaten as soon as possible after it’s been picked, since the first step in the dying process of a fruit or veggie is loss of vitamins.  Make this the year you visit your farmer’s market each Saturday.  You’ll support the local economy (instead of buying produce from another country through the grocery store), your food will be fresher and better for you, and it won’t cost any more money than going to the store.

Please remember to email april-sandefer@ouhsc.edu or contact OU Physicians at 405-271-5067 if you have ideas you’d like to read about in this column.  Here’s to your good health!

Dr. Franklin is a board certified family medicine specialist. Her areas of special interest include preventive health and wellness and women’s and children’s health. Her advice has been featured in outlets including The Learning Channel, Parents Magazine and FitPregnancy. For an appointment with Dr. Franklin or any of the OU Physicians Family Medicine physicians, call 405-271-4311