-
 Dr. Bowden, author of “The 150 Healthiest
Foods on Earth,” to update his list with some
favorite foods that are easy to find but don’t
always find their way into our shopping carts.
Here’s his advice.
1. Beets: Think of beets as red spinach, Dr.
Bowden said, because they are a rich source of
folate as well as natural red pigments that may
be cancer fighters.
How to eat: Fresh, raw and grated to make a
salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like
sulforaphane, a chemical said to boost cancer-
fighting enzymes.
How to eat: Asian-style slaw or as a crunchy
topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable
packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar
and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood
pressure and loaded with antioxidants.
How to eat: Just drink it.
6. Dried plums: Okay, so they are really
prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part
of the pumpkin and packed with magnesium; high
levels of the mineral are associated with lower
risk for early death.
How to eat: Roasted as a snack, or sprinkled on
salad.
8. Sardines: Dr. Bowden calls them “health
food in a can.” They are high in omega-3’s,
contain virtually no mercury and are loaded with
calcium. They also contain iron, magnesium,
phosphorus, potassium, zinc, copper and manganese
as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or
sardine oil. Eat plain, mixed with salad, on
toast, or mashed with dijon mustard and onions as
a spread.
9. Turmeric: The “superstar of spices,” it
may have anti-inflammatory and anti-cancer
properties.
How to eat: Mix with scrambled eggs or in any
vegetable dish.
10. Frozen blueberries: Even though freezing
can degrade some of the nutrients in fruits and
vegetables, frozen blueberries are available
year-round and don’t spoil; associated with
better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy
milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable
that is high in fiber and immune-stimulating
vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon
and nutmeg.
 

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