Starting the New Year with Nutritional Superstars
~By Diane Resnick, Doctor of Chiropractic

National Nutrition month has arrived, bringing an onslaught of experts telling us what not to eat, what nutritional supplements to avoid and why the latest fad diet is unhealthy.  Let’s break with tradition and focus on the positive!  There are a multitude of healthy options but a few stand-out choices can be particularly valuable in terms of nutritional support and disease-fighting capabilities.  Here are 10 of the most beneficial foods to consume in 2005.

Blueberries
Blueberries contain high amounts of the antioxidant anthocyanin.  Studies show that blueberries may reduce cholesterol, protect the heart, enhance communication between aging brain cells, stem age-related memory loss and prevent urinary tract infections.

Broccoli
The ultimate natural cancer fighter, broccoli can cut the risk of colorectal cancer in half and may similarly inhibit the formation of breast and bladder cancer cells.  Broccoli’s phytochemicals may help prevent birth defects and lower the risk of heart disease. 

Garlic
Affectionately known as the stinking rose, garlic has numerous health benefits including the ability to lower blood pressure, decrease LDL cholesterol levels, prevent atherosclerosis and reduce the risk of heart attacks.  It inhibits inflammation, has antibacterial and antiviral properties and may be useful in the treatment of skin cancer.

Oats
A comfort food harkening back to childhood, oats have found renewed favor among nutritionists.  Loaded with a soluble fiber called beta-glucan, oats can lower your blood pressure and prevent plaque build-up in your arteries by reducing your LDL cholesterol levels up to 23%. 

Olive Oil
Any way you serve it, virgin olive oil will satisfy your taste buds and promote good health.  This oil of the ancients contains vitamin E and polyphenols which inhibit atherosclerosis, as well as a variety of other antioxidants that eliminate damaging free radicals.  Regular use of olive oil is associated with lower rates of colon cancer, asthma, rheumatoid arthritis, and may even help you lose weight!

Shiitake Mushrooms
For more than 6,000 years this tasty fungus has been used by Chinese healers to treat a variety of ailments.  Shiitake’s active component, lentinan, demonstrates anti-cancer activity and can boost the immune system to help you fight infection.  If fungi are not your favorite friends on the dinner plate, all three types of mushrooms are available in encapsulated form.

Soy
Found in a staggering variety of products, this legume is packed with plant estrogens called isoflavones.  Adding soy to your diet can lower your LDL cholesterol and reduce heart disease, decrease the risk of prostate cancer, reduce the symptoms of menopause and may even prove helpful in decreasing the risk of Alzheimer’s disease.

Tea
Flavonoids are responsible for the wonderful health benefits of green tea.  Drinking at least 1½ cups daily has been shown to reduce the risk of cancer, lower your LDL cholesterol levels, decrease your risk of heart attack and improve your oral health.  As green and black teas originate from the same plant, it is likely that the health benefits attributed to green tea will also be established for its darker fermented form.

Turmeric
A component of many Chinese and Ayurvedic medicinal blends, turmeric is well known for its anti-inflammatory properties.  It is an effective treatment for inflammatory bowel disease and can relieve the pain associated with rheumatoid arthritis.  Curcumin, the active component of turmeric, may be useful in the treatment of cystic fibrosis, reduce the risk of childhood leukemia, protect the colon from free radical attack and similarly prevent the oxidation of cholesterol which leads to atherosclerosis.    

Walnuts
Eating a handful a day (1.5 ounces) may inhibit the growth of cancer cells, block the build up of “bad” cholesterol and prevent heart attacks.  They contain protein, fiber, inflammation fighting omega-3 fatty acids, antioxidants, magnesium, manganese, copper and important trace minerals.