Top Ten Powerhouse Foods for Summer
By David Grotto, RD, LDN
Author of 101 Foods That Could Save Your Life! [link to book]

Now that you’ve made plans for the summer season, don’t forget to include these key foods that will help you and your family feel their best while having fun in the sun!

Almonds:
Almonds are packed with vitamin E and are a good source of protein and fiber.  They also contain antioxidants which have been found helpful in halting cancer cell growth and reducing bad cholesterol that clogs arteries. A few handfuls of almonds each day may help keep you thin enough to fit in that bathing suit by raising Cholecystokinin (a hormone that tells your body that you’re full and satisfied) and by blocking the absorption of some extra calories from of carbohydrates and fat.

Avocado:
Avocado oil applied to the skin helps it look its best by fighting psoriasis and other skin outbreaks. Avocados are also good for the insides because they are rich in heart-healthy monounsaturated fat and also contain plant chemicals such as Beta-sitosterol, which has cholesterol-lowering abilities and may keep the prostate gland from swelling. Compared to any other fruit, avocados contains more protein, potassium, magnesium, folic acid, B vitamins, vitamin E, and vitamin K.  They are also rich in lutein, a phytochemical that helps fight macular degeneration and inhibits prostate cancer growth; and carotenoids, which help the body to absorb fat-soluble nutrients and protect against cancer, eye problems, and heart disease. Another tip about this amazing fruit to chew on: lab tests using extracts from avocado have demonstrated the ability to fight gingivitis and other periodontal disease.

Beans:
Not surprisingly, beans are not often thought of as a great way to get your vegetables. In fact, beans offer more protein and the B-vitamin folate than any other vegetable. Darker beans like black beans are rich in antioxidant compounds called anthocyanins, which have been found to help fight breast cancer and heart disease. Beans, more so than for any other food, have been associated with longer life for those who eat them and bean eaters tend to be thinner, too!
 
Garlic:
Garlic contains an abundance of phytochemicals that kill bacteria, fungus, and viruses, reduce cholesterol, and battle cancer.

Oatmeal:
Oats contain vitamins such as vitamin E, several B-vitamins and minerals such as calcium, magnesium, and potassium, along with many trace minerals including selenium, copper, zinc and iron. They are loaded with both soluble and insoluble fiber, helpful in both cholesterol and weight reduction. In fact, there are over forty clinical studies conducted over forty years affirming the claim that eating oats reduces cholesterol, boosting heart health. One study found oatmeal to have the highest satiety effect of any other breakfast food resulting in less likelihood of overeating the rest of the day.

Raspberries:
Raspberries are an excellent source of Vitamin C and are rich in plant chemicals such as anthocyanins, ferulic acid, and ß-sitosterol, which have been found helpful in fighting esophageal, oral, and other types of cancers. Some research shows that raspberries even help control blood glucose levels after heavy carbohydrate meals.

Salmon:
Salmon is one of the richest sources of Omega-3 fatty acids, which are important for brain and cardiovascular health.  Several studies suggest that eating fatty fish, like salmon, reduces risk of cancer, heart attack, stroke, and diabetes. The same fats found in salmon also benefit depression and asthma.

Tea:
Green, black, and white tea contain an abundance of plant chemicals called polyphenols and flavonoids, particularly a subgroup called catechins, which have demonstrated cancer fighting, bone building, heart disease protecting, and fat fighting health benefits. A Japanese study found that elderly folks who drank at least two cups of green tea a day were mentally sharper compared to those subjects who consumed less.

Turmeric:
Turmeric, a popular spice in Asian cooking, contains the plant chemical curcumin which fights skin, breast, colon, prostate, and other cancers.  It also acts like a bucket of water on the flames of inflammation. Seniors who regularly ate curry were found to be more mentally on the ball than those who ate curry less often.

Yogurt:
Yogurt has lots of friendly bacteria known to benefit the immune system, enhance digestion, and lower the risk of certain cancers.

Here’s a great summertime recipe featured in 101 Foods That Could Save Your Life that the whole family is sure to enjoy.

Berry & Almond Pizza
Courtesy of the Almond Board of California
(Serves 2)
Prep and cooking time: 15 minutes
All five ingredients in this recipe are powerhouse foods!

1 (6-inch) whole-wheat pita
3 tablespoons almond butter
1/3 cup fresh berries
1 tablespoon slivered or sliced almonds, roasted
1 teaspoon         agave syrup or honey

Toast pita.  Spread with almond butter, and sprinkle with fresh berries and almonds. Drizzle agave syrup or honey over top.  Cut in half and serve.

Excerpted from 101 Foods That Could Save Your Life by David Grotto, RD, LDN Copyright © 2007 by David Grotto. Excerpted by permission of Bantam, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.