Newswise — Wearing green on St. Patrick's Day might keep you from getting pinched. But including these green foods in your daily diet will do your body good this St. Patrick's Day, according to Abby Kallio, R.D., registered dietitian with the Baylor Tom Landry Health & Wellness Center in Dallas.
Here are the "lucky seven" in random order:
1.) Broccoli: Packed with cancer-fighting nutrients, this member of the cabbage family is one of the most studied foods on the list. It's a good source of vitamin A, vitamin C, potassium, folacin, iron and fiber. "Broccoli has as much calcium per ounce as milk and contains phytochemicals such as beta-carotene, indoles and isothiocyanates, which research has shown can help to prevent cancer," says Kallio. Broccoli is also an excellent source of lutein, which is mostly found in green-colored vegetables and can help prevent eye disease.
2.) Green Tea: This favorite among the Chinese has been around for centuries and recent research has proven that is has health benefits for conditions such as cancer, rheumatoid arthritis, high cholesterol levels, cardiovascular disease and infection to name a few. "Green tea contains epigallocatechin gallate (EGCG), a powerful anti-oxidant that besides hindering the growth of cancer cells, it can actually kill cancer cells without harming any healthy tissue," says Kallio. "It has also been proven to be effective in lowering cholesterol levels, and preventing the formation of blood clots."
3.) Spinach: Popeye was right about spinach. It not only contains large amounts of iron, which is essential for energy, but it also contains vitamin K which is necessary for bone health. Spinach is packed with at least 13 different flavonoid compounds, like anti-oxidants and other anti-cancer agents. "Spinach is not only tasty, but it can help prevent osteoporosis, heart disease, colon cancer and arthritis," says Kallio. "There have also been recent studies that suggest eating spinach may significantly lessen brain damage from strokes and other neurological disorders."
4.) Green Apples: As it turns out, an apple a day may really keep the doctor away. This fruit, in any color, contains lots of fiber, both soluable and insoluable, that pack a double punch against heart attack and stroke. The fiber found in apples can help lower cholesterol levels and reduce the risk of hardening of the arteries, heart attack and stroke. "The insoluble fiber works like bran which is key in eliminating LDL cholesterol from the body via the digestive tract while the soluble fiber can reduce the amount of LDL cholesterol produced in the liver," explains Kallio. "By eating two large apples a day, you can lower your cholesterol levels by up to 16 percent." Studies also show that apple peels may contain nutrients that serve as natural protection against the sun as well.
5.) Asparagus: A cup of asparagus contains approximately 263 mcg of folate, a B-vitamin that is vital for pregnant women and can help prevent certain types of birth defects. This same folate has also been found to help prevent heart attacks. Asparagus contains a lot of potassium and is very low in sodium so it also works like a natural diuretic. "Diuretics cause the kidneys to remove sodium and water from the body, which helps to relax the blood vessel walls, thereby lowering blood pressure," says Kallio. Asparagus also has been used to treat conditions involving swelling, such as arthritis and rheumatism, and might also be helpful for PMS-related water retention.
6.) Collard Greens: This southern staple stands out as an anti-cancer food because it has sulfur-containing phytonutrients that can prevent a wide variety of cancers including breast and ovarian cancer. Collard greens also are a good source of the three important antioxidants found in food, vitamin C, vitamin E and beta-carotene. Calcium is also found in collard greens, but studies show that it does more than build strong bones. "Calcium has been proven to help prevent colon cancer, bone loss and even migraines," says Kallio. Collard greens also contain loads of vitamin A and zinc, two nutrients that can significantly help immune system function.
7.) Kiwi: This small green fruit is packed with vitamin C which has been shown to help reduce the severity of conditions like osteoarthritis, rheumatoid arthritis, and asthma, and for preventing conditions such as colon cancer, atherosclerosis and diabetic heart disease. Vitamin C is also good for the immune system. "Kiwi is another good source of fiber so it can help lower cholesterol levels, which can reduce the risk of heart disease and heart attack," says Kallio. Kiwi is also a good source of the minerals potassium, magnesium, copper and phosphorous.
The Baylor Tom Landry Health & Wellness Center is a comprehensive, multi-purpose facility dedicated to physical health, fitness, rehabilitation and sports science research. Opened in January 1991, the 320,000-square-foot complex is home to numerous fitness specialists and provides office space for physicians. The center features a fitness center, aquatics center, cardiac and physical rehabilitation centers, a sports science and wellness laboratory and sports medicine, clinical and physical therapy services. The center also features Personal Edge, a comprehensive health and fitness program opened in 2005 and the L Spa set to open this spring. The center is an affiliate of the Dallas-based Baylor Health Care System.
For more information about the Baylor Tom Landry Health & Wellness Center, visit http://www.baylorhealth.com.
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