The 11 Best Foods You Aren’t Eating (http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/?ex=1230523200&en=215d547539d8dbe0&ei=5087&excamp=GGHLhealthyfoods&WT.srch=1&WT.mc_ev=click&WT.mc_id=HL-S-E-GG-NA-CT-healthy_foods)


Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.

Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Swiss chard: A leafy green vegetable packed (http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T6R-49WMWV4-2&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=f9e58f6d5501cfe4455796f67da912b8) with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
Cinnamon: May help (http://www.ncbi.nlm.nih.gov/pubmed/18066129?ordinalpos=3&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum) control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants (http://www.ncbi.nlm.nih.gov/pubmed/18220345?ordinalpos=8&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum).
How to eat: Just drink it.
Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties (http://www.ncbi.nlm.nih.gov/pubmed/18484280?ordinalpos=3&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum).
How to eat: Mix with scrambled eggs or in any vegetable dish.
Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies (http://www.ncbi.nlm.nih.gov/pubmed/18211020?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum).
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
Canned pumpkin: A low-calorie vegetable (http://www.ncbi.nlm.nih.gov/pubmed/17651062?ordinalpos=11&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum) that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.
You can find more details and recipes on the Men’s Health Web site (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=nutrition&category=food.for.fitness&conitem=d4a15165ef624110VgnVCM20000012281eac____&page=1#), which published the original version of the list last year.

The men's health article was a little different
Best Healthy Foods
The 10 Best Foods You Aren't Eating (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=nutrition&category=food.for.fitness&conitem=d4a15165ef624110VgnVCM20000012281eac____&page=1#)
Want to do your body a world of good? It's as easy as expanding your grocery list.
By: Jonny Bowden, Ph. D. Although some guys aren't opposed to smoking some weed, most wouldn't think of eating one. It's a shame, really, since a succulent weed named purslane is not only delicious but also among the world's healthiest foods.

Of course, there are many superfoods that never see the inside of a shopping cart. Some you've never heard of, and others you've simply forgotten about. That's why we've rounded up the best of the bunch. Make a place for them on your table and you'll instantly upgrade your health -- without a prescription.

Beets
These grungy-looking roots are naturally sweeter than any other vegetable, which means they pack tons of flavor under-neath their rugged exterior.

Why they're healthy: Think of beets as red spinach. Just like Popeye's powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments -- called betacyanins -- that give beets their color have been proved to be potent cancer fighters in laboratory mice.

How to eat them: Fresh and raw, not from a jar. Heating beets actually decreases their antioxidant power. For a simple single-serving salad, wash and peel one beet, and then grate it on the widest blade of a box grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon.

You can eat the leaves and stems, which are also packed with vitamins, minerals, and antioxidants. Simply cut off the stems just below the point where the leaves start, and wash thoroughly. They're now ready to be used in a salad. Or, for a side dish, sauté the leaves, along with a minced clove of garlic and a tablespoon of olive oil, in a sauté pan over medium-high heat. Cook until the leaves are wilted and the stems are tender. Season with salt and pepper and a squeeze of lemon juice, and sprinkle with fresh Parmesan cheese.

Cabbage
Absent from most American kitchens, this cruciferous vegetable is a major player in European and Asian diets.

Why it's healthy: One cup of chopped cabbage has just 22 calories, and it's loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body's production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical.

How to eat it: Put cabbage on your burgers to add a satisfying crunch. Or, for an even better sandwich topping or side salad, try an Asian-style slaw. Here's what you'll need.
4 Tbsp peanut or canola oil
Juice of two limes
1 Tbsp sriracha, an Asian chili sauce you can find in the international section of your grocery store
1 head napa cabbage, finely chopped or shredded
1/4 cup toasted peanuts
1/2 cup shredded carrots
1/4 cup chopped cilantro

Whisk together the oil, lime juice, and sriracha. Combine the remaining ingredients in a large mixing bowl and toss with the dressing to coat. Refrigerate for 20 minutes before serving. The slaw will keep in your fridge for 2 days.

Guava
Guava is an obscure tropical fruit that's subtly acidic, with sweetness that intensifies as you eat your way to the center.

Why it's healthy: Guava has a higher concentration of lycopene -- an antioxidant that fights prostate cancer -- than any other plant food, including tomatoes and watermelon. In addition, 1 cup of the stuff provides 688 milligrams (mg) of potassium, which is 63 percent more than you'll find in a medium banana. And guava may be the ultimate high-fiber food: There's almost 9 grams (g) of fiber in every cup.

How to eat it: Down the entire fruit, from the rind to the seeds. It's all edible -- and nutritious. The rind alone has more vitamin C than you'd find in the flesh of an orange. You can score guava in the produce section of higher-end supermarkets or in Latin grocery stores.

Swiss chard
Hidden in the leafy-greens cooler of your market, you'll find this slightly bitter, salty vegetable, which is actually native to the Mediterranean.

Why it's healthy: A half cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant chemicals, known as carotenoids, protect your retinas from the damage of aging, according to Harvard researchers. That's because both nutrients, which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you eat, the better your internal eye protection will be.

How to eat it: Chard goes great with grilled steaks and chicken, and it also works well as a bed for pan-seared fish. Wash and dry a bunch of Swiss chard, and then chop the leaves and stems into 1-inch pieces. Heat a tablespoon of olive oil in a large sauté pan or wok, and add two garlic cloves that you've peeled and lightly crushed. When the oil smokes lightly, add the chard. Sauté for 5 to 7 minutes, until the leaves wilt and the stems are tender. Remove the garlic cloves and season the chard with salt and pepper.

Cinnamon
This old-world spice usually reaches most men's stomachs only when it's mixed with sugar and stuck to a roll.

Why it's healthy: Cinnamon helps control your blood sugar, which influences your risk of heart disease. In fact, USDA researchers found that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon each day) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Credit the spice's active ingredients, methylhydroxychalcone polymers, which increase your cells' ability to metabolize sugar by up to 20 times.

How to eat it: You don't need the fancy oils and extracts sold at vitamin stores; just sprinkle the stuff that's in your spice rack (or in the shaker at Starbucks) into your coffee or on your oatmeal.

Purslane
Although the FDA classifies purslane as a broad-leaved weed, it's a popular vegetable and herb in many other countries, including China, Mexico, and Greece.

Why it's healthy: Purslane has the highest amount of heart-healthy omega-3 fats of any edible plant, according to researchers at the University of Texas at San Antonio. The scientists also report that this herb has 10 to 20 times more melatonin -- an antioxidant that may inhibit cancer growth -- than any other fruit or vegetable tested.

How to eat it: In a salad. Think of purslane as a great alternative or addition to lettuce: The leaves and stems are crisp, chewy, and succulent, and they have a mild lemony taste. Look for it at your local farmer's market, or Chinese or Mexican market. It's also available at some Whole Foods stores, as an individual leafy green or in premade salad mixes.

Pomegranate juice
A popular drink for decades in the Middle East, pomegranate juice has become widely available only recently in the United States.

Why it's healthy: Israeli scientists discovered that men who downed just 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved bloodflow to their hearts. What's more, 4 ounces provides 50 percent of your daily vitamin C needs.

How to drink it: Try 100 percent pomegranate juice from Pom Wonderful. It contains no added sugars, and because it's so powerful, a small glassful is all you need. (For a list of retailers, go to POM Wonderful pomegranate products and information: pomegranate juice, pomegranate tea and fresh pomegranates (http://www.pomwonderful.com).)

Goji berries
These raisin-size fruits are chewy and taste like a cross between a cranberry and a cherry. More important, these potent berries have been used as a medicinal food in Tibet for over 1,700 years.

Why they're healthy: Goji berries have one of the highest ORAC ratings -- a method of gauging antioxidant power -- of any fruit, according to Tufts University researchers. And although modern scientists began to study this ancient berry only recently, they've found that the sugars that make goji berries sweet reduce insulin resistance -- a risk factor of diabetes -- in rats.

How to eat them: Mix dried or fresh goji berries with a cup of plain yogurt, sprinkle them on your oatmeal or cold cereal, or enjoy a handful by themselves. You can find them at specialty supermarkets or at gojiberries.us.

Dried plums
You may know these better by the moniker "prunes," which are indelibly linked with nursing homes and bathroom habits. And that explains why, in an effort to revive this delicious fruit's image, producers now market them under another name.

Why they're healthy: Prunes contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are particularly effective at combating the "superoxide anion radical." This nasty free radical causes structural damage to your cells, and such damage is thought to be one of the primary causes of cancer.

How to eat them: As an appetizer. Wrap a paper-thin slice of prosciutto around each dried plum and secure with a toothpick. Bake in a 400°F oven for 10 to 15 minutes, until the plums are soft and the prosciutto is crispy. Most of the fat will cook off, and you'll be left with a decadent-tasting treat that's sweet, savory, and healthy.

Pumpkin seeds
These jack-o'-lantern waste products are the most nutritious part of the pumpkin.

Why they're healthy: Downing pumpkin seeds is the easiest way to consume more magnesium. That's important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by the USDA.

How to eat them: Whole, shells and all. (The shells provide extra fiber.) Roasted pumpkin seeds contain 150 mg of magnesium per ounce; add them to your regular diet and you'll easily hit your daily target of 420 mg. Look for them in the snack or health-food section of your grocery store, next to the peanuts, almonds, and sunflower seeds.

Antioxidants, Explained
The science is clear: Plant foods are good for you. And the credit often goes to chemicals they produce called antioxidants. Just as the name suggests, antioxidants help protect your cells against oxidation. Think of oxidation as rust. This rust is caused by free radicals, which are unstable oxygen atoms that attack your cells, inducing DNA damage that leads to cancer. Thankfully, antioxidants help stabilize free radicals, which keeps the rogue atoms from harming your cells.

So by eating more antioxidant-rich foods, you'll boost the amount of the disease-fighting chemicals floating in your bloodstream. The result: Every bite fortifies your body with all-natural preventive medicine.

Eight More Superfoods You Should Eat
Want to build more muscle, prevent disease, and live longer? It's as easy as changing your diet: Take out the packaged, processed foods, and add fresh ingredients to your meals.

Try one of the recipes below tonight. They're easy to prepare, and, unlike the "healthy" meals your mom used to make, they taste good.

SALMON - Baked Salmon with Oregano
BEANS - Barbecued Beans with Turkey Sausage
BLUEBERRIES - Blueberry Belgian Waffles
QUINOA - Southwestern Quinoa and Chickpea Salad
WALNUTS/ALMONDS - Apple Walnut Muffins Almond Macaroons
SPINACH - Baked Potato Gnocchi with Spinach and Ricotta
ARTICHOKES - Artichoke Salad
TOMATOES - Fresh Tomato Garden Soup

The first fresh pomegranates of the season are in the stores! Yum, yum, crunch, crunch.

I've always associated fresh poms with christmas - didn't know they were in season now...

The one I got IMHO wasn't quite ripe - too many pale seeds. But I love pomegranates, so will probably buy more.

When I lived in the UK the fresh ripe poms usually popped up in the supermarket in December, in time for Christmas. I associate poms with Christmas too!

I love the way they taste but I wish there was an easier way to eat them.

We aren't eating these things for a reason. /barf

This is a good post! I don't buy any of that stuff. I'm going to try 2 different things a week and see if I can sneak them into my families diet.

Thanks will really been trying this out

We aren't eating these things for a reason. /barf

I was thinking the same thing. All but a few of them sound gross to me.

Swiss chard and beets are delicious. I used to grow my own swiss chard back in the UK. Tasted better than spinach and didn't bolt in the summertime.

What happened to Alfalfa, Acia, Cayenne Pepper, Green Tea, Blue Algae amongst more. I think that there is some healthy things mentioned but there is others as well. But great information anyhow.

very healthy, i will try some.

I make some GREAT pumpkin cookies with canned pumpkins. Does that count?? ;)

well I do snack on pumpkin and frozen blueberries, but I just can't get used to the stinky stuff like cabbage and sardines!

Add dark kidney beans to the list.....

they're delicious and they have tons of good nutrients and fiber

I like to eat blueberry and sardines, and I have to a good body so far. But I'm not really sure about the canned pumpkin, because I think a fresh vegetable and fruits is always better.

The one thing I might add is acai berry. Acai is something I heard of...or my wife heard of rather...on the Oprah show.

Search Oprah's website for "acai superfood" and you'll see the article entitled "Dr. Perrisone's Superfood No. 1: Acai"


Sorry there is no clickable link...I'm still working on my 15+ posts required to post a link.

Take care!
Derek

interesting list, thanks! I hadn't thought about including pumpkin and cabbage in my diet

I also highly recommend olive oil and garlic! They, much like beets, are special because they contain several antioxidants that are found in few other foods. I just recently made a list about all the foods that contain unique antioxidants and phytochemicals on my blog. So, it is interesting that I found this post! Surprisingly, many different spices also contain their own antioxidants (another good reason to season your food!).

In general, I believe, the best advice is to eat lots of different colors of fruits and vegetables. Different colors often contain different antioxidants and phytochemicals, so you can eat red beets, orange carrots and oranges, purple cabbage, yellow squash, etc. That is probably the easiest thing to do when you are in the produce isle and not sure what is best for you. Then, you can take all those veggies home and throw them together in a pot with spices, soy sauce, a touch of olive oil, and any other flavors you like. Throw in some rice/noodles (especially wheat/"brown"), meat or meat substitute, and something like sesame seeds or peanuts, and you have a great meal that is really quite easy and quick! Also, as a side dish so that I have several visually appealing things on my plate, I like to cook some spinach (season as desired) and also a mixture of onions, squash, and zucchini (with a bit of olive oil and spices). Delicious! For me, it is better to have a couple separate dishes like that instead of throwing everything into the stir fry. Either way, though, it is fantastic!

Thanks for that Mal! I'll have to get that onto the homepage for our highlighted healthy food week this month! That will be great!

Very interesting! Thanks for posting.

ABBA

Why I eat most of this stuff most of the time.
:Angel_anim: