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| Top 10 Food Synergy Super Foods |
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic
There's more and more evidence that certain
components in the foods and beverages we consume
(like minerals, vitamins and phytochemicals, fiber, and
fats) interact with each other to give our bodies extra
disease protection and a higher level of health. This
new nutritional concept is called food synergy, and it
couldn't have come at a better time, as more and
more baby boomers pass or near the half-century
mark (myself included). While writing my new book,
Food Synergy, I noticed that 10 particular foods kept
popping up in various chapters. I call these the 10
Synergy Super Foods because they have all sorts of
synergistic potential going for them.
There are all types of food synergy, from different
nutrients that are found together in the same whole
food, to nutrients in different foods that work better
together, to the synergy in certain dietary patterns (like
the Mediterranean diet, Asian cuisine, The Portfolio
Plan, etc.).
Here are a few examples of food synergy in action
from recent nutrition research:
Tomatoes and broccoli: The combination was more
effective at slowing prostate tumor growth than either
was alone (from a study in which male rats were given
prostate tumor cell implants).
Apples with the peel on. It turns out that the bulk of an
apple's anticancer properties are hidden in the peel.
The phytochemicals in the apple flesh seem to work
best with the phytochemicals in the peel to reduce the
risk of cancer.
Cooked tomatoes with the peel on, along with olive
oil. Ninety-eight percent of the flavonols (powerful
phytochemicals) in tomatoes is found in the tomato
skin, along with great amounts of two carotenoids.
Absorption of these key nutrients is much greater
when the tomatoes are cooked and when you eat
some smart fat (like olive oil) along with the cooked
tomatoes.
Cruciferous vegetables. Two phytochemicals
naturally found in cruciferous vegetables (cambene
and indole 3-carbinol) were more active when
combined, according to research that tested the
compounds alone and together in rats. The
researchers found that the two compounds were able
to protect the rats against liver cancer much better
together. Both cambene and indole 3-carbinol are
known to activate important detoxification enzymes
that help the body eliminate carcinogens before they
harm our genes. Foods rich in cambene include
Brussels sprouts and certain varieties of broccoli. And
all cruciferous veggies are rich in indole 3-carbinol.
Was it too early to write a book about this topic?
While it's true that some of the research in the book is
from lab or animal studies, and more research is
needed, the idea of food synergy leads us down a
path that I'm completely comfortable recommending.
It's a path toward eating more whole foods and plant
foods and fewer processed foods; a path that seeks
balance within broad dietary patterns instead of
focusing on one or two particular foods or ingredients.
It's a path that leads us beyond "low-fat" or "low-carb."
The truth is that there are all sorts of examples of food
synergy at work in research published over the last
five years. We know now that in so many cases, the
power in food is in the package, not the individual
components.
I learned while writing Food Synergy that all of this
seemingly disparate scientific research actually comes
together in a way that makes perfect sense: When we
nourish our bodies with the best foods that nature has
to offer, our bodies respond in kind.
10 SYNERGY SUPER FOODS
Synergy Super Food No. 1: Whole Grains
Whole grains are naturally low in fat and
cholesterol-free; contain 10% to 15% protein and
offer loads of fiber, resistant starch and
oligosaccharides, minerals, vitamins, antioxidants,
phytochemicals, and often, phytoestrogens. With all
those nutrients in one package, it's no wonder whole
grains provide so many health benefits, including
protection from heart disease, stroke, diabetes, insulin
resistance, obesity, and some cancers.
Synergy Super Food No. 2: Veggies - Especially
Dark Green Ones
Whether it's the two vegetables high in viscous fiber
(eggplant and okra); the cruciferous veggies (like kale
and broccoli) with their anticancer organosulfur
compounds; or the carotenoid family (like carrots,
sweet potatoes, and spinach) with their rich mix of
phytochemicals, the message is clear: The more the
merrier! Eat as many vegetables as you can, as often
as you can. Dark green veggies, in particular, showed
up on all sorts of food synergy lists in my book: for
vegetables high in vitamin C; foods with multiple
carotenoids; foods high in potassium, calcium, and
magnesium; and good sources of vitamin E.
Synergy Super Food No. 3: Nuts
Nuts contain mostly monounsaturated fat, and
antioxidant phytochemicals (like flavonoids). Most
also contribute phytosterols, which in sufficient
amounts may help lower blood cholesterol, enhance
the immune system, and decrease the risk of some
cancers. Nuts also have some vitamins and minerals
we tend to lack, like vitamin E, potassium, and
magnesium. Two forms of vitamin E tend to work best
together (alpha- and gamma-tocopherol), and you'll
find them in almonds, cashews, and walnuts. Walnuts
also contain some plant omega-3s.
Synergy Super Food No. 4: Tea (Especially Green
Tea)
With each sip, you get two potent flavonoids --
anthocyanin and proanthocyanidin -- plus a healthy
dose of catechin, which may enhance the antioxidant
activity of alpha-tocopherol (a form of vitamin E).
Green and black teas also contain antioxidant
polyphenols, thought to block cell damage that can
lead to cancer. Phytochemicals in tea have a half-life
of a few hours, so have a cup now and another later to
get the biggest bang for your tea bag.
Synergy Super Food No. 5: Olive Oil.
There are 30-plus phytochemicals in olive oil, many of
which have antioxidant and anti-inflammatory action in
the body, helping to promote heart health and protect
against cancer. They're also found in the olives
themselves, of course.
Synergy Super Food No. 6: Fish
Fish offers heart-healthy omega-3 fatty acids, along
with a dose of potassium. It's also a rare natural food
source of vitamin D. A recent Norwegian study found
that the intake of fish and fish products was strongly
linked to higher mental performance in a group of men
and women aged 70-74. And because lean fish had
the same health benefits as fatty fish in this study, it
may not be just the omega-3s at work, but perhaps a
combination of components found in fish. Fish
omega-3s may also have some synergy with plant
omega-3s and olive oil, so cook your seafood with a
little canola oil or olive oil. Or, serve your seafood with
a side dish rich in plant omega-3s or lightly dressed in
olive oil.
Synergy Super Food No. 7: Tomatoes
Tomatoes contain all four major carotenoids, which
have synergy as a group. Few fruits and vegetables
can say that! Tomatoes also contain three
high-powered antioxidants thought to have synergy
together (beta-carotene, vitamin E, vitamin C) as well
as lycopene, which has synergy with several food
components.
Synergy Super Food No. 8: Citrus
The whole citrus family is loaded with synergy
because it boasts plenty of vitamin C and the
phytochemical subgroup flavones, which are thought
to have antioxidant and anti-inflammatory action in the
body, as well as other benefits. Oranges also offer
two carotenoids: lutein and zeaxanthin. Grapefruits are
rich in the antioxidant lycopene.
Synergy Super Food No. 9: Flaxseed
Ground flaxseed seems to have synergy within itself
on many levels, through fiber, lignans (plant
estrogens), and plant omega-3s. But the seed may
have synergy with several other foods, such as fish
omega-3s and soy, and these are just the ones we
know about. Remember, it's ground flaxseed you want
to add to your yogurt or cereal. All those healthy
components aren't absorbed and available to the body
until the seed is ground.
Synergy Super Food No. 10: Low-Fat Dairy
Dairy foods deliver a team of players that's important
for healthy bones (calcium, vitamin D, protein,
phosphorus, magnesium, vitamins A and B6), some of
which have synergy together. Calcium combined with
vitamin D, for example, may reduce the risk of colon
cancer. Including a couple of low-fat dairy servings a
day is also part of the DASH (Dietary Approaches to
Stop Hypertension) diet to lower hypertension.
The Bottom Line to Food Synergy
The bottom line wisdom to food synergy is evident. I
predict it will still be evident five years from now after
hundreds more studies are published, and I wanted to
get this exciting news out as soon as possible. And
here's the bonus: The more you incorporate
powerhouse foods and beverages into your day, the
less room there is for the more processed and
nutrient-poor foods and beverages that now
monopolize so many of our diets.
SOURCES: Food Synergy, Rodale Publishing, March 2008, Elaine Magee, MPH,
RD. Nurk E., et al., American Journal of Clinical Nutrition, Nov. 2007, Vol. 86, No. 5,
1470-1478. Unlu, N.Z., et al. Journal of Nutrition, March 2005, Volume 135:
431-436. Reboul E. et al., Journal of Nutrition, April 2005, Vol. 135: 790-794. He
X., Journal of Agricultural and Food Chemistry, May 8, 2007. Canene-Adams K. et
al., Cancer Research, Jan. 15, 2007, Vol 67, pp 836-843
| Boost your health with these super-healthy foods |