The answers to preventing cancer risks, aging gracefully, improving brain function, and having a healthy pregnancy, may all be on your plate! It all starts by knowing what super nutrients you need to eat each day. Here are a few that I think are...

...most important. [#image: /photos/]||||||

  • Carotenoids: Among the 600 or more carotenoids in foods, beta-carotene, lycopene and lutein are well-known leaders in the fight to reduce the damage from free radicals (these can lead to cancer and visible signs of aging). Foods high in carotenoids may be effective allies against prostate cancer (beta-carotene); cancers of the mouth, pharynx, esophagus, stomach, colon and rectum (lycopene); and may help decrease your risk of macular degeneration (lutein). Plus, they can help keep your skin looking young! Foods high in carotenoids include red, orange, deep-yellow and some dark-green leafy vegetables, like tomatoes, carrots, spinach, Brussels sprouts, sweet potatoes, winter squash and broccoli.
  • Omega-3 Fatty Acids: Omega-3 fatty acids are an essential nutrient that our bodies need to function, but can't produce, so we have to make sure we get it through our diet. Omega-3 fatty acids are so important for a variety of reasons--they are important in brain function and brain development (has been shown to decrease symptoms of depression and enhance memory) and they are essential for good eye health (can slow the decline of vision-reduce risk of macular degeneration). Omega-3 fatty acids improve overall heart health, reduce the risk for heart disease and reduce inflammation (like in the case of arthritis). Omega-3 fatty acids are found in certain fish like salmon, mackerel and tuna, and in walnuts, flaxseed and omega-3 enriched eggs.
  • Folic Acid: Research shows folic acid (folate), another important component of the B-vitamins, is important for a healthy pregnancy, reducing your risk of serious birth defects of the spine and brain, also known as neural tube defects. You need to be eating folic acid before you ever get pregnant for the best outcomes, so don't wait to start adding it to your diet! Folic acid is also important for preventing heart disease and for brain health. Adding folic acid into your eating plan is easy--since 1998, enriched bread, cereal, pasta, flour, crackers and rice have been fortified with folic acid. You probably already eat some foods that have folate because many fruits and vegetables, like oranges and avocado, are an excellent source of this powerful vitamin. Folate sources: spinach, Romaine lettuce, broccoli, peanuts, avocado, enriched-grain products and fortified breakfast cereals.
  • Anthocyanins: They give fruits and veggies a blue-purple color and may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks. Sources of anthocyanins include: blueberries, blackberries, eggplant, and plums.

As you can see, these nutrients aren't hard to find in foods so don't miss out on their many benefits.


Related Links:

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