Top Ten Picks Fruits and Vegetables
EXPERTS SHARE THEIR FAVORITE FRUITS AND VEGETABLESHooray for summertime’s beautiful array of phytochemical-rich fruits and vegetables. Phytochemicals are plant foods that may promote health. With this in mind, we asked several “phyto-experts” for their top picks in terms of phytochemical power.1. BerriesAll our experts agree that berries pack a strong phytochemical punch. Blueberries are a rich source of anthocyanins, which are excellent antioxidants, according to Beverly Clevidence, PhD, research leader at the USDA Phytonutrient Laboratory. “Berries make great snacks, especially when served cold on a hot day,” says Clevidence. “Blend them with yogurt and fruit juice to make tasty shakes.” Barbara Gollman, MS, RD, co-author of The Phytopia Cookbook, agrees. “Berries are also great on cereal or yogurt.”2. Tomatoes“There’s nothing like the aroma and flavor of a ripe tomato,” says Leslie Kay, MS, RD. Tomatoes are famous for the carotenoid lycopene, which is associated with a lowered risk for prostate cancer. Clevidence likes tomatoes drizzled with balsamic vinegar, olive oil and fresh garlic.3. GarlicThe sulfur compounds in garlic may fight cancer and heart disease, says Clevidence. “And they may protect against bacterial and fungal infections,” she adds. “Tabouli is a great way to use lots of tomatoes, garlic and onions,” says Gollman. For more on garlic, see the July/August 1999 issue of CFFH.4. OnionsGarlic’s cousin contains many of the same compounds that fight disease. Gollman picked purple or red onions for their quercetin content. “Quercetin is the same heart-healthy component found in red wine and tea,” and she says, “onions contain allium which may help prevent cancer.” Use onions on the grill, in salads, salsas, sandwiches, soups and pasta dishes.5. Bell PeppersLike tomatoes, red peppers contain the cancer-fighting lycopene. “Bell peppers (red, yellow, and green) contain phenols and capsaicin, which may help prevent toxic molecules from damaging cells,” says Kay. “Bell peppers eaten raw or barbecued are tasty.”6. Watermelon“Amazingly, watermelon is also a rich source of the carotenoid lycopene,” notes Gollman. “Although catsup has four times as much per serving, we easily eat four times as much watermelon!” For both watermelon and tomatoes, Clevidence reminds us “the redder the better” for phytochemical content.7. Yellow Corn and Snap BeansYellow corn and snap beans are summer sources of lutein and zeaxanthin, two phytochemicals that may protect your eyes from age-related macular degeneration. Clevidence cooks them on the grill, seasoning with garlic in olive oil. “Add bell peppers or eggplant, along with onions, for additional phytonutrients.”8. Peaches, Nectarines and CantaloupeThese orange fruits are dubbed “the beta-carotene group” by Kathleen Klotzbach-Shimomura, MEd, DTR, family and consumer sciences educator with Rutgers Cooperative Extension. “The carotenes seem to offer protection against lung, colorectal, breast, uterine, and prostate cancer,” she notes. Keep them handy for a cool, refreshing snack.9. Brussels SproutsThese vegetables are easy to cook - just trim the bottoms and microwave or steam until tender. Brussels sprouts are rich in glucosinates, isothiocyanates, and indoles, all phytochemicals that may help fight cancer. So give them a try. Kay recommends steaming them, then seasoning with lemon and fresh herbs.10. Grapes (Author’s Pick)Although many varieties of California grapes grow from summer into winter, I find them at their best locally in the summer. Red grapes in particular are rich in polyphenol antioxidants like quercetin, resveratrol, anthocyanin, and catechin. There’s nothing like chilled or frozen grapes on a hot summer day. Kids love to eat them like ice cream treats.Hollis Bass, MEd, RD
