Next Time You Shop, Stock up on Functional Foods

My sister is a nutritionist who is so meticulous about food that sometimes I need to take a nap before going to a family dinner at her home. 

She asks so many questions about what I’m eating, I feel like I need to be read my rights :-). But this weekend’s “serving” of  nutritional knowledge may just alter my shopping habits a bit.  Just a bit…

She told me I am at an age (thanks a lot–and no, I am NOT–and to all her friends out there, she’s only a year younger than me) where I need to be stocking up on “functional foods.”  Sounded kind of painful to me, but it makes a lot of sense.  Functional foods are basically the foods we should all be eating to live a longer, healthier life. Here’s her list of ”must-haves” for good health:

Beans

Just four half-cup servings of beans per week can help you reduce your risk of heart disease and cancer. Beans are also great for regulating blood sugar levels, lowering cholesterol, and reducing the risk of obesity. And any type of bean, from kidney beans to sugar snap peas, qualify as a functional food. They are all low in fat, high in protein and rich in vitamins

Blueberries

Between 8 to 16 ounces of blueberries can provide your body with more antioxidants than any other fruit or vegetable.  Blueberries can also reverse some of the effects that aging can have on your brain

Broccoli

Ok, not everyone loves broccoli.  But just one-half to a full cup of broccoli each day can protect you from all types of cancer, including colon cancer. Broccoli is full of vitamins and nutrients. It is also a great source of vegetarian iron.  But if you really can’t stand broccoli, it’s health promoting attributes can also be found in brussel sprouts, cabbage or any dark, leafy greens

Oats

A warm bowl of oatmeal will do more than just warm your tummy in the morning.  It can also help keep your digestive organs healthy for a long time. Oats naturally protect our bodies from heart disease and high blood sugar, and are an excellent source of fiber, which is great for the old digestive tract. If you get a little bored with only oats, other great–and healthy-options include brown rice, rye, barley, wheat and flaxseed.  Flaxseed is one of my personal favorites, love the barley, too

Oranges

There’s nothing better than a fresh glass of juice in the morning. Bonus, it also helps prevent cardiovascular disease and having strokes later in life. And it’s also been shown to reduce the risk of breast, lung, pancreatic, colon, rectal and cervical cancers

Pumpkin

Wondering what to do with your Halloween pumpkin this year?  Although many of us do, don’t throw out the insides, instead, keep them for cooking. Pumpkins – and other carotenoids like carrots, sweet potatoes and butternut squash – are loaded with nutrients. They can dramatically reduce the risk of cancer, especially breast cancer, heart disease and loss of vision

Salmon

This is a no-brainer for me. I love fish. Salmon and other fatty fish contain high amounts of a prized fatty acid called omega-3. 
Omega-3 reduces the risk of coronary artery disease, breast and colon cancer and loss of eyesight.  It also enhances our mental state (yippee!), raises good cholesterol, lowers blood pressure, improves circulation and just plain tastes great.  So by consuming salmon, halibut, oysters or even canned albacore tuna between two to four times per week, you can actually lengthen your life

Soy

Soy is not just for us vegetarians anymore!  You can find soy everywhere, from milk and soy burgers to miso soup. Why soy? Soy can do so many amazing things for your health. It lowers the risk of cancer, keeps the immune system strong and prevents tumor growth. 
Soy is also extremely high in protein and oils that are both cholesterol-free and contain omega-3 fatty acids

Spinach

Consuming spinach, or any other dark leafy green,  is a great way to reduce your risk of cardiovascular disease, stroke, coronary artery disease, cancer, vision loss and cataracts. A cup of steamed, or two cups of raw spinach is a quick and easy way to add vitamins and nutrients to your meal

Tea

Tea is a very healthy, life-extending beverage. It has been shown to lower blood pressure, prevent cancer and osteoporosis (yes, osteoporosis), lower the risk of stroke, minimize sun damage to skin and keep your heart healthy

Tomatoes

I know a lot of people who don’t like tomatoes.  Here are a few reasons why they should change their minds. Tomatoes themselves, not to mention products made with tomatoes, like spaghetti sauce, pizza sauce, ketchup, etc., are loaded with health benefits. The more concentrated the tomato-based product–let’s say tomato paste, for example–the more it’s loaded with lycopene. Lycopene is a nutrient that works to keep your body free of cancer and free-radicals. Tune into tomatoes.  They are really great for your body and longevity

Turkey

I’m a vegetarian, and though I don’t normally indulge in poultry, Thanksgiving is one day out of the year that I will bend–and I am so glad that I do! Skinless turkey breasts are low in fat, high in protein and an excellent source of niacin, vitamin B6 and vitamin B12. These vitamins provide us with oodles of energy, and are pretty good for heart health, too.  Turkey meat also contains zinc, a mineral that helps lower cell division, which for cancer patients and survivors is a very important thing, as it ultimately prevents tumor growth

Walnuts

Pretty much everyone knows nuts are a great source of protein, fiber and omega-3 fatty acids. They also make a great snack that boosts your energy and make it possible for you to keep moving longer, even extend your workouts :-)  All you need is about one ounce of nuts each day to lower the risk of coronary artery disease, hypertension and type II diabetes

Yogurt

I hear about pre- and probiotics all the time, so it wasn’t a huge surprise to hear about this last “functional food.” These bacteria are beneficial microorganisms that are added to food items-yogurt is a great example-to help boost your health, fight disease, and improve the health of your digestive system. The pre- and probiotics found in yogurt can also help fight off cancer, high blood pressure and ulcers.  Just check the label before you make your next yogurt purchase and make sure it states “contains live, active cultures”

So, functional foods are “it” for me.  The list isn’t that daunting, and the items are really easy to find in the grocery.  And if you know where to shop or when things go on sale, you can stay pretty healthy without destroying your grocery budget.  Just cut out that six-pack of frosted cupcakes and put the bag of chips or candy down, and you’ll find your grocery bill will not have to tip into an unhealthy range just because you’re making the right choices for your diet and your life.

Peace.