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
