Superfoods for Good Nutrition

Fruits and Vegetables That Increase Vitality and Boost Health
© Scott Hayden

Oct 12, 2007

Spinach, broccoli and blueberries are some foods that can benefit your health and keep you free of disease.
We would all like to live longer. But what is the key to longevity? Your attitude is one important factor, and your physical health is another. And how can you maintain good health? The answer is in your supermarket and health food store. Any vegetable or fruit that is dark green, orange or purple such as spinach, carrots and blueberries have numerous health benefits. They also taste wonderful and can be used in many recipes. Below are seven vitamin-rich foods you should include in your diet.

Tomatoes - The tomato is an important ingredient in many Mediterranean dishes. This may be why some residents of Spain and Italy live to a very advanced age. Not only are they loaded with vitamin C, iron and potassium, they contain lycopene, a powerful flavonoid that has proven to slow the onset of several kinds of cancer. You can enjoy them raw or cooked, or even as a juice.

Broccoli - Loved by some and hated by others (usually children), this dark green vegetable is part of the cabbage family, and studies have shown it protects against stomach and lung cancer. It is native to the Mediterranean and is high in calcium.

Blueberries - These wonderfully sweet berries can be used in pie, cake and muffin recipes or pressed into a juice. Blueberries contain anthocyanins, flavonoids that protect blood vessels from oxidative damage. Studies have shown that just a handful of blueberries a day can improve your memory.

Strawberries - You can reap numerous benefits from eating this deep red fruit. They contain vitamins C, B5 and B6, iron, magnesium and fiber. They can protect your heart, cut the risk of cancer and act as an anti-inflammatory.

Spinach - Dark green and used in many Italian and Greek dishes, this leafy vegetable is full of folic acid and calcium. Chlorophyll gives it its green colour, and it's also high in fiber. The best weapon of all contained in spinach leaves is lutein, which can help to prevent cataracts in elderly people. It's a great addition to soups, omelettes and dips.

Carrots - Your mother knew what she was talking about when she told you carrots are good for your eyesight, because she was right. The beta-carotene in carrots is transformed into vitamin A in your liver, and then travels to your retina and is converted to rhodopsin, which improves night vision. They are also a great source of vitamins A, C and K.

Bananas - Cheap, delicious and easy to digest, bananas are high in potassium and can help regulate your blood pressure. Instead of grabbing a chocolate bar in the middle of the day, go for a banana because they contain no cholesterol and virtually no fat. Bananas are also great for reducing the effects of headaches caused by hangovers. The magnesium contained within the fruit can calm the pounding blood vessels around the brain.