We explore the well-known — and the lesser-known — benefits of antioxidants
What are the benefits of antioxidants? From blueberries to pumpkin, and beyond, there are many antioxidant-rich foods. Although the word antioxidant may be a bit of a mystery, what antioxidants do in the body is straightforward. An antioxidant is a compound that inhibits oxidation. Oxidation is a chemical reaction that can produce chain reactions and free radicals, and therefore has the potential of doing damage to the body’s cells.
You may already be familiar with some of the most important antioxidants like vitamin C and vitamin E, selenium, and carotenoids like beta-carotene. Most of the antioxidant rich foods in which you find them – especially in high quantities – are fruits, vegetables and other naturally occurring plant foods. Berries, carrots, coffee, red grapes, green tea, turmeric, onions, peppers, avocados, radishes, kale and lemon are all great foods to consume in order to get your daily dose.
But what does your daily dose do? Even the knowledge that antioxidants are good for you and how they function in the body to benefit you isn’t enough to say precisely what sensations and improvements they are responsible for. So here are nine benefits of getting your daily serving of antioxidants.
1. THEY REDUCE OXIDATIVE STRESS
Oxidative stress is a form of physiological stress caused by an imbalance between the production and accumulation of oxygen-reactive species in the cells and tissue. This can result in a gap in a system’s ability to detoxify reactive products. While this may seem abstract, research shows that oxidative stress can be responsible for the onset of diseases like cancer, diabetes, metabolic disorders, atherosclerosis and cardiovascular diseases. By consuming antioxidants you can prevent that state of oxidative stress, which can set you up for success in many areas of your health.
2. THEY SUPPORT DISEASE PREVENTION
Most of the disease-prevention capabilities associated with antioxidants are also related to oxidative stress. A report in Research in Pharmaceutical Sciences shows that by reducing oxidative stress, antioxidants can support normal cellular function and offer additional protection against diseases. Antioxidants have been linked to lower rates of cancer, tumors, diabetes, atherosclerosis, cardiovascular diseases and metabolic disorders in many cases. Although research is ongoing, the outlook on their impact is positive.
3. THEY SUPPORT EYE HEALTH
Introducing more antioxidant rich foods into your diet can have a particularly effective impact on your risk for certain major eye concerns, specifically, age-related macular degeneration and cataracts. In fact, a 2013 study published in Clinical Interventions in Aging(opens in new tab) found that it may also slow the progression of age-related macular degeneration. Beta-carotene and vitamin E are also quite well known for these properties.
4. THEY AID IN BRAIN FUNCTION
Did you know that due to the amount of oxygen the brain uses in daily functioning through naturally high metabolic activity, it is more susceptible than most of the body’s other systems to free radical attack? One of the major ways you can protect your brain against this attack is by consuming antioxidants. Specifically, antioxidants have the potential to delay various forms of cognitive decline, like memory loss. This is all related to oxidative stress, too, which can contribute to Alzheimer’s disease and other forms of memory loss and decline in cognitive function.
5. THEY CAN CONTRIBUTE TO MENTAL HEALTH IMPROVEMENTS
Brain health and mental health are different from one another, but antioxidants can lend both a helping hand. Research in Current Neuropharmacology shows that oxidative stress is often related to anxiety and depression. Although eating a healthy, balanced diet that includes a rich array of antioxidants isn’t a replacement for proper mental health medication or care, it is among the lifestyle changes that can be of help to plenty of individuals.
6. THEY CAN REDUCE INFLAMMATION
Inflammation often gets a bad rap, but it’s not always negative or concerning. In fact, inflammation serves an important purpose in the body, within reason. Inflammation is the process of your white blood cells protecting you against infections from outside the body, such as bacteria. However, that doesn’t mean it’s always comfortable, or necessary.
Inflammation can manifest in a variety of symptoms, including headaches, joint and muscle pain. The way that antioxidants prevent inflammation is relatively simple; as they protect the cells from damage, they can prevent those unwanted inflammatory responses from occurring at all.
7. THEY SUPPORT HEALTHY AGING PROCESSES
Amid claims that a diet rich in antioxidants can slow, prevent or even reverse the aging process, it’s time to set the record straight. There’s nothing that can scientifically disrupt the aging process. However, there is evidence to suggest that antioxidants can support a healthy aging process. From the mental elements of improving memory and preventing Alzheimer’s, to general disease prevention (and even playing a vital role in the bone remodeling process), antioxidants can work to keep the body protected and agile throughout the aging process.
8. THEY CAN KEEP THE SKIN HEALTHY
Antioxidants can contribute to healthy aging on the inside, and they can also do the same on the outside. By helping to fight free radical damage, antioxidants can offer extra protection for the skin. Not only can the prevention of inflammation help to ward off things like redness, puffiness, and premature aging, but antioxidants can also protect against UV sun damage (which causes premature aging and wrinkles).
One of the most common and effective antioxidants for skin care is vitamin C. Vitamin C can help reverse and prevent discoloration, as well as aid in collagen production. And one of the best ways to use vitamin C for the skin is to apply it topically. This is why so many skin and face products contain vitamin C. In skin care products, you’ll often see it listed as L-ascorbic acid and/or ester-C.
9. THEY PARTICIPATE IN A HEALTHY GUT MICROBIOME
Your gut health has the potential to impact your body from head to toe. Everything from your mental health to your skin can be affected by the state of your gut microbiome and it really is a microbiome — complete with healthy bacteria that keeps everything in balance.
Research in the journal Antioxidants shows that antioxidants can reduce intestinal oxidative stress levels by modulating the composition of beneficial microbial species within the gut. This can help to provide a strong and balanced foundation for your gut health. Antioxidants are just one part of a healthy, balanced diet and they can give you a boost from the inside out – as if you needed another reason to eat your fruits and veggies!
Not so long ago, Atlantic salmon was an abundant wild species. Born in the rivers of northeastern United States and Canada, after a couple years in freshwater they embarked on an epic migration, navigating 2,000 miles across the Atlantic to feed and mature off western Greenland. Millions of salmon travelled up to 60 miles a day, fending off predators and feeding on zooplankton and small fish. When the time came, instinct and the earth’s magnetic fields led these magnificent fish back to spawn in the precise rivers of their birth.
Today, wild salmon are an endangered species, gone from most rivers in the U.S. There are many culprits, from polluted waterways and habitat destruction to overfishing and climate change. In the last 20 years, however, a new threat has emerged: floating feedlots on the ocean known as open-net salmon farms. The $20-billion-a-year farmed salmon industry is the world’s fastest growing food producer, and it has made farmed Atlantic salmon the most popular fish on dinner tables North America. But at what cost?
This new fish is an industrialized imposter that risks our health and damages our planet. Farmed salmon are bred to grow fast in cages so crammed that they are rife with parasites and disease. The fish eat pellets of fishmeal, vegetables, and animal byproducts; they are doused regularly with pesticides and antibiotics.
We spent more than two years investigating the global salmon farming business and the multinational companies that control it for our book, Salmon Wars. We interviewed scientists, physicians, fishers, activists, and those in the business of aquaculture. We read academic studies, court papers and previously undisclosed investigative files. We identified and tried to answer three critical questions swirling around farmed salmon.
First and most important, is eating farmed salmon healthy?
Doctors recommend salmon for protein, nutrients, and heart-healthy omega-3 fatty acids. The American Heart Association suggests consuming at least two servings of fish a week. But they rarely spell out the kind of salmon you should eat or warn of the dangers.
Many experts and scientific studies cast doubt on the blanket claim that salmon should be part of a healthy diet when the fish comes from open-net farms. Some farmed salmon may be safer than other types, but consumers rarely have enough information to make that choice. Labels are unlikely to disclose that the salmon was farmed, let alone identify the chemicals used to raise it. The U.S. Department of Agriculture doesn’t even have definition for organic salmon.
“It is confusing, and I suspect there is willful confusion out there,” Dr. Leonardo Trasande, a professor of environmental medicine at New York University, told us. “We know that every fish is a trade-off between omega-3 content and toxic content like PCBs. From the perspective of salmon in general, the balance favors consumption of that fish. Now the challenge here is that I can’t tell which salmon is farmed the right way or the wrong way.”
As early as 2004, scientists found levels of polychlorinated biphenyls, a probable carcinogen known as PCBs, seven times higher in farmed Atlantic salmon than in wild salmon. More recent studies found high levels of other chemicals and antibiotics in farmed salmon. Researchers at Arizona State University discovered increases in drug-resistant antibiotics in farmed seafood over the past 30 years, leading to concerns about increased risk of antibiotic resistance in humans. Toxins often wind up in salmon flesh and accumulate in people who eat the fish.
Some studies warn that a single meal per month of farmed Atlantic salmon can expose consumers to contaminant levels exceeding standards from the World Health Organization. The risk is greatest for infants, children, and pregnant women because of the potential harm from contaminants to developing brains.
Seafood Watch, an independent guide to fish consumption affiliated with the Monterey Bay Aquarium, recommends avoiding most farmed Atlantic salmon because of excessive chemical use and disease. Nutritionists generally recommend eating wild salmon over farmed salmon.
Second, is farmed salmon sustainable?
Salmon farmers often advertise their fish as sustainable and naturally raised. These assertions are deceptive.
Salmon are carnivores. Fish meal and fish oil from anchovies, sardines, mackerel, herring, and other small forage fish comprise 25 to 30 percent of most salmon feed. Fully a quarter of the fish harvested from the world’s oceans winds up in feed for aquaculture and pets. To meet growing global demand for salmon, huge trawlers pillage the fisheries off the coast of West Africa and Peru, robbing subsistence fishers of their livelihood and increasing food insecurity.
“You take the food from the plates of people in West Africa to feed the people of Europe and the United States and other countries,” Dr. Ibrahima Cisse of Greenpeace told us.
Salmon farmers argue that they fill the need for protein as the global population grows. Depleting fisheries in low-income countries to provide an unsustainable fish for richer countries sets a dangerous precedent.
Efforts to develop alternative protein sources are under way in university laboratories and start-ups. So far, there is no end in sight for the industry’s exploitation of small fish.
Recent court cases have challenged the industry’s sustainability claims. Norway’s Mowi ASA, the world’s largest salmon farmer, settled a deceptive advertising case in federal court in New York City a year ago. The company paid $1.3 million and agreed its U.S. subsidiaries would stop using the phrases “sustainably sourced” and “naturally raised” to describe its smoked salmon.
Finally, are farmed salmon raised naturally in ways that do not harm the environment?
You be the judge.
The fish spend two to three years in open-net farms that contain up to a million salmon jammed into 10 or 12 cages, which extend 30 feet below the surface and are anchored to the seabed. The crowded cages are petri dishes for tiny parasites called sea lice and many viruses that kill farmed fish and endanger wild salmon when currents carry them outside the farms.
Massive doses of pesticides, including banned neurotoxins, and antibiotics are deployed against the parasites and pathogens. Some of the residue winds up in the salmon, and some falls to the seabed below the cages. Untreated waste from excess feed, decomposing fish, excrement, and chemical residue forms a toxic stew that kills or drives away marine life for hundreds of yards. One photo we found showed a yardstick stuck to the 32-inch mark in slime beneath a salmon farm.
Salmon in open-net farms die from parasites, disease, and warming waters at a staggering rate. Estimates are that 15 to 20 percent of farmed salmon die each year before they are harvested; that is tens of millions of fish. By comparison, the mortality rate for factory chickens is 5 percent and 3.3 percent for feedlot cattle. Young wild salmon beginning their migration are especially vulnerable to the plumes of sea lice from the farms. Escaped farmed salmon compete with wild ones for food and weaken the gene pool through interbreeding.
Up to 85 percent of the salmon we eat is imported from farms along the coasts of Norway, Chile, Scotland, and Canada. Yet the Food and Drug Administration, which is responsible for food safety, pays scant attention to farmed salmon at a time when food-borne pathogens are on the increase. For instance, an investigation by the General Accounting Office, an arm of Congress, found that the FDA inspected 86 samples out of 379 thousand tons of salmon in 2017.
Fortunately, there are alternatives. New technology, called recirculation aquaculture systems, grows the fish in closed-containment facilities on land. The fish swim in tanks filled with filtered, recirculated water and the salmon never touch the ocean, eliminating the use of chemicals and damage to the environment.
Several recent surveys show that consumers will pay a premium for products that are sustainable and don’t harm the environment. Land-raised salmon may eventually upend the global market. For now, transparency, better regulation, and accurate labels on farmed salmon are essential to ensure good choices for our health and the health of our planet. Until that happens, farmed Atlantic salmon from open-net pens is off our menu and should be off yours.
BY DOUGLAS FRANTZ AND CATHERINE COLLINS JULY 21, 2022
Farro is an ancient grain that resembles brown rice, and is packed with fiber, protein, vitamins, minerals and antioxidants. Popular in Italy, this healthy dish is gaining favor in North America for its versatility and health benefits. It is perfect in salads or as a side dish. It tastes a little bit like brown rice or barley.
It can also last in your pantry for about six months. Unlike, say, white rice, farro is loaded with fiber, protein, vitamins, minerals, and antioxidants. According to the Mayo Clinic, it also improves heart health and digestive health on account of its impressive fiber content.
Farro is an extremely nutritious grain. It’s an excellent source of protein and nutrients like magnesium, zinc and some B vitamins. It’s a much healthier alternative to white rice or other refined grains.
It is an excellent source of fiber. Fiber, in turn, helps regulate the digestive system. So it’s no surprise that farro has been shown to improve digestion in humans. If you have constipation, irritable bowel syndrome, or other digestive disorders, you may especially benefit from adding farro to your diet.
The fiber in farro helps in controlling carbohydrate digestion and absorption, doesn’t cause blood sugar to spike after eating. Farro is a great choice if you’re trying to manage or prevent type 2 diabetes. as it increases insulin sensitivity and can improve blood sugar levels after eating.
It’s “a good carb,” easier on the blood sugars than pasta or white rice and it’s easy to cook! Farro also can help lower cholesterol levels.
Though it’s too soon to say, “An apple a day keeps the doldrums away,” researchers are studying the links between what we eat and how we feel. There is evidence that changing your diet can change your metabolism and brain chemistry, ultimately affecting your energy level and mood.
Getting Started
Foods can boost energy by supplying calories, by pushing your body to burn calories more efficiently, and, in some cases, by delivering caffeine. For a better mood, the best foods are those that help keep your blood sugar steady and trigger feel-good brain chemicals. Keep clicking to learn which foods and drinks do that.
Smart Carbs
Carbs may be the foe of fad diets, but they’re vital for boosting energy and mood. They are the body’s preferred source of fuel, plus they raise levels of the feel-good chemical, serotonin. The key is to avoid sweets, which cause blood sugar to spike and plummet, making you feel tired and moody. Instead, pick whole grains like whole-wheat bread, brown rice, and cereal. Your body absorbs whole grains more slowly, keeping your blood sugar and energy levels stable.
Cashews, Almonds, Walnuts, and Hazelnuts
These nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy. Being low on magnesium can drain your energy. Good sources of magnesium include whole grains, particularly bran cereals, and some fish, including halibut.
Brazil Nuts
Add Brazil nuts to the mix for selenium, a mineral that may be a natural mood booster. Studies have linked low selenium to poorer moods. Smaller amounts of selenium are also found in meats, seafood, beans, and whole grains. Don’t overdo it: Too much selenium is harmful.
Lean Meats
Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine. Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused. Meats also contain vitamin B-12, which may help ease insomnia and depression.
Salmon
Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression and be good for heart health. Besides fish, sources of omega-3 include nuts and leafy, dark green vegetables.
Leafy Greens
Folate is another nutrient that may lower the risk of depression. Find it in leafy green vegetables (such as spinach and romaine lettuce), legumes, enriched grains, nuts, and citrus fruits.
Fiber
Fiber helps keep your energy steady throughout the day. Many people don’t get enough fiber. You can fix that by eating more beans, whole fruits, vegetables, and whole grains.
Water
Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can slow your metabolism and sap your energy. The solution is simple – drink plenty of water or other unsweetened beverages throughout the day.
Fresh Produce
Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are naturally full of water. Snack on apple wedges or celery, for example. Other hydrating foods include soup, oatmeal and pasta, which sop up their cooking water.
Coffee
Coffee is one of the world’s most popular pick-me-ups, and it works — at least in the short-term. Caffeine steps up the body’s metabolism, temporarily improving mental focus and energy. Frequent mini-servings will keep you alert and focused longer than one large dose. Just beware of drinking so much coffee that you can’t sleep at night — losing sleep won’t help your energy!
Tea
You can also get caffeine from tea. Studies show that it may improve alertness, reaction time, and memory. And having a cup of tea is a time-honored tradition, which may take the edge off your stress.
Dark Chocolate
Chocoholics, good news: A little bit of dark chocolate can boost your energy and mood. That’s because of the caffeine in chocolate, along with another stimulant called theobromine.
Breakfast
Breakfast is a gold mine if you want more energy. Studies show that people who eat breakfast every morning also have a better mood throughout the day. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. And of course, they taste good!
Frequent Meals
Here’s another way to keep your energy, mood, and blood sugar steady: Eat small meals and snacks every three to four hours, rather than a few large meals. Some options: peanut butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk.
Energy Supplements
Examples include kola nut, yerba mate, green tea extract, and guarana supplements. They may give you a temporary boost, but the effect is probably not much different than drinking coffee, since many energy supplements feature caffeine or similar compounds. Energy supplements are not recommended.
Energy Drinks and Gels
Most energy drinks and gels give you simple carbohydrates – in other words, sugar – which the body can quickly convert into energy. This is a convenient way for high-intensity athletes to keep going, but less active people may not need them. Energy drinks are usually high in calories and low on nutrients.
Exercise for Energy
Besides diet, exercise is another tried-and-true way to boost energy and mood. Even a single 15-minute walk can be energizing, and if you’re more active, you’ll get more benefits. Studies show that regular exercise may help ease depression and trigger other changes in your body that give you more energy all day long.
Reviewed by Christine Mikstas, RD, LD June 21, 2021
Cholesterol is a steroid lipid (fat) present in the blood, necessary for the proper functioning of cell membranes and the production of vitamin D and certain hormones.
High cholesterol levels are a risk factor for heart disease and stroke. (1) Cholesterol-lowering foods are therefore a great addition to anyone’s diet for optimal health and as a preventative measure.
Cholesterol-lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below is a detailed list of foods which lower bad LDL cholesterol, while leaving the good HDL cholesterol largely unaffected.
Substituting saturated animal fats with healthier fats like olive oil, canola oil, peanut oil, and avocados results in a drastic reduction in your LDL cholesterol. (2,3) Specifically, in one study, a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat led to an 18% reduction in LDL cholesterol compared with people on a diet higher in saturated fat. (2)
Bran (Oat, Rice)
Cholesterol Reduction: 7-14%
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. (4, 5) You can try adding bran to hot cereals and bread. Also, eating whole oatmeal every morning, and switching to whole-grain products such as brown rice is beneficial.
Flax Seeds
Cholesterol Reduction: 8-14%
Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%, (6) and 38 grams per day of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia). (7) In both studies, the flax seeds were consumed in a muffin or other bread product. Flax seeds are easily incorporated into baked goods, as well as added to hot cereals like oatmeal.
Garlic
Cholesterol Reduction: 9-12%
Studies show that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%. (8,9) Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches.
Almonds
Cholesterol Reduction: 7-10%
Several studies report that eating up to half a cup of almonds can reduce cholesterol levels by up to 10%. (10,11) In a dose-response study, it was found that a quarter cup of almonds reduces cholesterol by 5% and half a cup causes the full 10% reduction. (11) Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal.
Lycopene Foods
Cholesterol Reduction: 0-17%
Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color. It is found in tomatoes, watermelon, and various other high lycopene foods. Studies are conflicting as to whether lycopene reduces LDL cholesterol or not. Some studies report a 10-17% reduction (12,13) while other studies find no difference. (14) Despite this difference, lycopene is thought to generally promote heart health whether it lowers LDL cholesterol or not.
Walnuts and Pistachios
Cholesterol Reduction: 10%
Numerous studies report a reduction in cholesterol with consumption of walnuts or pistachios. (15,16,17) This is especially true when the fats from the nuts replace consumption of saturated fats. Consuming around 30 grams of walnuts is necessary to achieve the cholesterol-lowering benefits. (18)
Whole Grain Barley
Cholesterol Reduction: 7-10%
Like the bran from oats and rice, barley reduces cholesterol, particularly when it is used as a substitute for wheat products. (19) Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley.
Dark Chocolate
Cholesterol Reduction: 2-5%
The plant sterols and cocoa flavanols in dark (non-milk) chocolate reduce cholesterol by 2-5%. (20) Further, plant sterols (phytosterols), found in all plants, and particularly plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol by up to 16%. (21) However, this reduction is largely due to inhibiting absorption of cholesterol, and would not have a large effect if you consumed little or no cholesterol.
Green Tea
Cholesterol Reduction: 2-5%
Green tea has long been a staple in East Asia where it is believed to wash oil (fat) out of the body. Studies suggest this may be true as green tea can lower cholesterol by 2-5%. (22) Green tea without sugar also has few calories (typically less than 10) and can make a great substitute for a variety of beverages.
More Lifestyle Choices to Lower Cholesterol
Take Niacin (Vitamin B3) Supplements – Niacin has been shown to lower LDL (bad) cholesterol and raise the level of HDL (good) cholesterol. (23) The degree to which it lowers LDL cholesterol has not been measured, but one study reports a 20% increase in HDL (good) cholesterol. (24) There are no studies on the effect of high niacin foods as compared to the supplement. However, it is commonly construed that eating high niacin foods will help lower bad LDL levels while raising good HDL levels.
Exercise – Studies suggest that regular aerobic exercise (walking, swimming, running) can increase levels of good (HDL) cholesterol. High HDL cholesterol protects your cardiovascular system. Exercise especially helps people with low levels of HDL cholesterol. (25,26) Further, exercise can enhance the effect of a cholesterol-lowering diet, reducing levels of bad (LDL) cholesterol. (27)
Lose Weight – Losing weight, particularly belly fat, will help lower LDL cholesterol levels, and will certainly help prevent type II diabetes, a big risk factor for cardiovascular disease. (28,29) Check your Body Mass Index (BMI) and aim for a BMI between 20-22.
Become Vegan – Being vegan involves eating only plant foods and avoiding all animal foods such as dairy, meats, seafoods, etc…Veganism has been shown to lower cholesterol numbers as well as triglyceride levels. (30) This is especially true for vegan diets that do not contain refined sugars, processed foods, or trans-fats, and consist mostly of high fiber foods like beans, nuts, whole grains, fruits, and vegetables.
Reduce Stress – Studies show that mental, emotional, or psychological stress can increase cholesterol levels by 10%.(30,31,32) One study, in particular, found that college students have high cholesterol levels before tests than other times in the semester. (32) Another study found that performing a stressful mental activity, like math, increases cholesterol levels. (33) To reduce stress in your life try soothing herbal teas such as chamomile, yoga, meditation, or spending time with friends. Try new things till you find something that works for you.
Can certain foods boost the immune system? We look at what to eat to prevent illnesses and stay well
Can foods boost the immune system? If this thought has ever crossed your mind, you’re not alone. When it comes to preventing infections, we roughly know the drill. Wash your hands thoroughly. Sanitize surfaces. Stay home if you’re not feeling well. But many of us remain unsure as to what to eat to prevent our bodies from constantly getting ill.
It’s easy to fall prey to marketing gimmicks deployed by food brands. After all, it’s comforting to think that there is a single superfood or supplement out there that can supercharge our immunity and solve all of our health problems. But in reality, it’s way more complicated than that.
It’s definitely true that certain vitamins can provide a boost to our immune system. But at the same time, our bodies are complex machines with sophisticated needs. Sticking to a healthy, balanced diet may be much more beneficial to our health than popping vitamin supplements. So if you’re interested to know whether foods can actually boost the immune system, keep reading. Here, we’ll discuss what and how to eat in order to keep yourself fit and healthy.
WHICH FOODS BOOST THE IMMUNE SYSTEM?
Fruits
Fruits are one of the most nutrient-dense food groups. Packed with vitamins, minerals and many different biologically active compounds, they can provide a great boost to your immune defenses. Every type of fruit has something to offer your health and wellbeing. To get the most benefit, make sure to include a whole rainbow of plants in your diet.
Having said this, certain fruits may have stronger immunoprotective properties than others. Citrus fruits, such as oranges, lemons and limes, are a perfect example of foods that can boost the immune system. They’re widely known to be one of the best sources of vitamin C, a nutrient routinely used to treat viral and bacterial infections. But that’s not the only compound that makes them so effective. Citrus fruits are also rich in flavonoids, particularly hesperidin. Hesperidin is a powerful antioxidant that fights inflammation and respiratory viruses. According to an article in Frontiers of Immunology, regular consumption of citrus fruit juices can increase the number of infection-fighting white blood cells and decrease the levels of inflammatory markers in the body.
Another family of fruit that’s been shown to promote a healthier immune system is berries. Multiple studies have shown that berries contain antioxidant, antimutagenic, antimicrobial, anti-inflammatory, and neuroprotective properties.
Vegetables
If you want to boost your immune system, one of the best ways is to include more vegetables in your diet. Similarly to fruits, this food group provides a hefty dose of vitamins, minerals and phytonutrients. They’re also a great source of fiber and prebiotics – compounds that feed the good bacteria living in our gut. And keeping our gut health in check will in turn have a beneficial impact on our immune responses. To maximize your chances of staying free from infection, include many different types of vegetables in your diet.
Red bell and chili peppers are a great source of vitamin C, almost on par with citrus fruits. They also contain an alkaloid called capsaicin. According to a review published in Critical Reviews in Food Science and Nutrition, capsaicin possesses strong antioxidant and anti-inflammatory properties and as such, has the potential clinical value for pain relief, cancer prevention and weight loss.
Cruciferous vegetables, such as broccoli, cabbage, cauliflower and brussel sprouts, can also contribute to a stronger immune system. They contain high levels of vitamin C and E, as well as compounds called glucosinolates. As described in the Molecules journal, glucosinolates have been shown to be protective against many different types of cancer, including breast, brain, blood, bone, colon, gastric, liver, lung, oral, pancreatic and prostate.
Broccoli is another great example of a food that can boost your immune system. Apart from containing many vitamins, polyphenols and glucosinolates, it’s also a great source of substances called sulforaphane and quercetin. According to a review published in Phytochemistry Reviews, sulforaphane is highly involved in detoxification and neutralization of chemical carcinogens and free radicals. Quercetin also displays powerful antioxidant, anti-allergic and antiviral properties.
Special attention should also be given to green leafy vegetables, such as kale, lettuce and spinach. Spinach is considered to be one of the healthiest vegetables. Multiple studies have demonstrated its antioxidant, anti-cancer, anti-inflammatory, hypoglycemic, and cholesterol-lowering abilities. It provides a solid dose of vitamins, minerals and phytonutrients, including a carotenoid called lutein. As suggested in a review in the Food and Chemical Toxicology journal, lutein has been shown to stimulate the production of antibodies and fight bacterial infections.
Mushrooms
There’s been a growing interest in the immune-strengthening properties of mushrooms. This food group provides a good deal of selenium and B vitamins, both of which have an important role in our immune health. Furthermore, mushrooms contain a range of highly specific immunomodulatory and anti-cancer proteins, as described in the Journal of Autoimmunity.
Many types of mushrooms are beneficial to our health, but recently the attention has been directed particularly at shiitake mushrooms. According to the Journal of the American College of Nutrition, regular consumption of shiitake significantly improves white blood cell and antibody production in the body.
Fermented foods
Fermented food and drink has a long history. They were among the first processed food products consumed by humans – and for many good reasons. The fermentation process improves the shelf life, safety and flavor of foods like yogurt, pickles, sauerkraut or kimchi. It also enhances their nutritional properties.
Many fermented foods contain strains of beneficial live bacteria, often referred to as probiotics. Probiotics can stimulate immune system function through enhancing natural killer cell toxicity, regulating the production of pro-inflammatory cytokines, and increasing white blood cell count, according to a study in the Food Control journal.
Seafood
When it comes to foods that boost the immune system, seafood may not be the first thing to cross your mind. But this food group has a lot to offer. Oily fish, for example, is a great source of omega-3 fatty acids, melatonin, tryptophan and polyamines. According to a review published in Frontiers in Nutrition, regular fish consumption can lead to better gut health and a reduced risk of developing inflammatory conditions like rheumatoid arthritis and psoriasis.
Shellfish – including shrimp, lobsters, oysters, mussels, scallops, clams, crabs, krill and snails – also contain significant quantities of immune-stimulating bioactive peptides, antioxidants, vitamins and minerals. In fact, oysters are one of the best sources of zinc, which is linked to immune health.
Spices and condiments are great for increasing the flavor of dishes, but that’s not the only thing they’re useful for.
Garlic is a great example of a food that can boost the immune system. According to a meta-analysis published in the Journal of Nutrition, garlic appears to stimulate the production and regulate the functioning of white blood cells, cytokines and immunoglobulins. Regular consumption can contribute to the treatment and prevention of respiratory infections, gastric ulcer, and even cancer.
Ginger is another example. According to the International Journal of Preventive Medicine, ginger has a strong anti-inflammatory, antioxidative and anticancer potential.
What’s more, black pepper may also be able to boost the immune system. Due to its antibacterial properties, it’s long been used as a food preservative. It contains a compound called piperine, which according to a review published in the Phytotherapy Research journal, displays numerous health benefits.
In the last several years, researchers have also been extensively studying the immunomodulatory properties of turmeric. Recent studies have demonstrated that curcumin – the main active ingredient of turmeric – shows antioxidant, anti-inflammatory, and immune-regulatory properties and can reduce the risk of several types of cancers.
HOW TO INTEGRATE IMMUNE-BOOSTING FOODS INTO A BALANCED DIET
Many foods have the ability to boost the immune system, but how can you make sure you’re including them in your diet?
Firstly, make sure to focus on eating wholefoods and cooking from scratch. Also, try to avoid highly processed foods – items such as packaged bread, microwave meals and breakfast cereals may appear healthy, but they tend to be largely devoid of immune-supporting nutrients. If you feel peckish, try to snack on citrus fruit and berries. When it comes to larger meals, try to add a solid portion of vegetables, mushrooms, fish, shellfish and fermented foods to your plate. Experiment with spices and condiments too.
It’s also good to make sure that your cooking processes don’t destroy immune-boosting nutrients. For example, fruits and vegetables are sensitive to heat, so don’t overcook them. Instead, stick to steaming and gentle processing. According to an article published in Food Science and Biotechnology, prolonged boiling, frying and baking may result in reduced levels of vitamin C, A, D, E and K, as well as minerals like potassium, magnesium, sodium and calcium. In fact, broccoli may lose up to 50% or more of its vitamin C when boiled.
If you’re not a fan of the taste of turmeric or mushrooms, consider dietary supplements. Many brands offer good quality extracts made from immune-boosting foods. It’s also relatively easy to top up on probiotics in the form of tablets or capsules – for best results, look for quality products with multiple different bacteria strains. If you are thinking of changing your supplement routine, however, it’s best to consult your doctor first.
OTHER WAYS TO BOOST THE IMMUNE SYSTEM
Increase your physical activity levels
There’s no doubt that being more active is one of the best things you can do for your physical health and mental wellbeing. It’s also a great way to boost your immune system. According to an article published in the Nutrition journal, exercise intensity and duration are closely linked to the functioning of multiple immune system components.
Researchers from the Sports Medicine journal also pulled together the results of multiple studies and concluded that higher levels of habitual physical activity is associated with a 31% lower risk of contracting an infectious disease and a 37% reduced risk of dying from it.
Prioritize quality sleep
Maintaining good sleep hygiene can make a huge difference to your quality of life. But getting enough sleep is also an important factor in immunity. A good snooze helps to balance the levels of hormones and cytokines that are responsible for regulating the inflammatory responses in the body, as described by a study in the Annals of the New York Academy of Sciences.
Some animal studies have also shown that interactions between immune signaling molecules and brain neurochemicals increase significantly during infection, indicating that we tend to sleep differently when we are sick. Researchers suggested that during infection, these sleep alterations help our body to recover faster.
Keep your stress levels under control
Short bouts of stress can help us to survive dangerous situations. But when that stress becomes chronic, it can have a serious impact on our physical health.
In an article published in the Brain and Behavior journal, researchers speculate that chronic stress severely disrupts immune system signaling and increases the levels of inflammation in the body. There’s also a growing body of evidence to suggest that stress-reducing interventions have a direct impact on our susceptibility to infections. For example, multiple studies have shown that engaging in mindfulness meditation may result in decreased markers of inflammation and improved immune signaling.
Strawberries and spinach continue to top the annual list of the “Dirty Dozen” fruits and veggies that contain the highest levels of pesticides, followed by three greens – kale, collard and mustard – nectarines, apples, grapes, and bell and hot peppers, according to the Environmental Working Group’s 2022 Shopper’s Guide to Pesticides in Produce.
Cherries came in eighth this year on the list of the 12 most contaminated foods, with peaches, pears, celery and tomatoes rounding out the list.
But don’t stop eating these foods, which are full of the vitamins, minerals, fiber and antioxidants needed to battle chronic disease, experts say.
“If the things you love to eat are on the ‘Dirty Dozen’ list, we recommend buying organic versions when you can,” said Alexis Temkin, a toxicologist at the EWG with expertise in toxic chemicals and pesticides.
“Several peer-reviewed studies and clinical trials have looked at what happens when people switch to a fully organic diet,” she said. “Concentrations and measurements of pesticides decrease very rapidly.”
Consumers can also consult EWG’s “Clean Fifteen” – a list of produce with the least amount of pesticides. Nearly 70% of the fruits and veggies on the list had no detectable pesticide residues, while just under 5% had residues of two or more pesticides, the report said.
Avocados had the lowest levels of pesticides among the 46 foods tested, followed by sweet corn, pineapple, onions and papaya.
Multiple pesticides
Issued yearly since 2004, the EWG report uses US Department of Agriculture test data to rank 46 foods that are the most and least contaminated with pesticide residues. The USDA staffers prepare the food as consumers would – washing, peeling or scrubbing – before testing each item.
The USDA does not sample all 46 foods each year, so EWG pulls results from the most recent testing period. Strawberries, for example, have not been tested by the USDA since 2016, Temkin said,
Many samples of the 46 fruits and vegetables included in the report tested positive for multiple pesticides, including insecticides and fungicides. Over 90% of “strawberries, apples, cherries, spinach, nectarines and grapes tested positive for residues of two or more pesticides,” the report said.
Testing found the highest level of multiple pesticides – 103 – on samples of the heart-healthy trio of kale, collards and mustard greens, followed by 101 different pesticides on hot and bell peppers. In general, “spinach samples had 1.8 times as much pesticide residue by weight as any other crop tested,” the report said.
Being exposed to multiple pesticides, even at low levels, is “supra-additive,” with each pesticide having more of a health impact than it might in isolation, said Dr. Leonardo Trasande, chief of environmental pediatrics at NYU Langone, who was not involved in the report.
Health risks of pesticides
Health dangers from pesticides depend on the type, according to the US Environmental Protection Agency. Pesticides can impact the nervous system, irritate the eyes and skin, interfere with the hormonal systems of the body, or cause cancer, the EPA said.
The pesticide DCPA, classified by the EPA as a possible human carcinogen and banned in 2009 by the European Union, was frequently detected on collards, mustard greens and kale, the EWG report said.
Chlorpyrifos, a pesticide often used on nut and fruit trees and row crops such as broccoli and cauliflower, was banned by the EPA in February 2022 after a 15-year effort by environmental groups.
Chlorpyrifos contains an enzyme “which leads to neurotoxicity, and has also been associated with potential neurodevelopmental effects in children,” the EPA said.
Babies and children are especially vulnerable to pesticides, experts say, because of the damage the chemicals can cause to the developing brain. A 2020 study found an increase in IQ loss and intellectual disability in children due to exposure to organophosphates, a common class of pesticides.
A large number of pesticides also affect the endocrine system in developing fetuses, which can interfere with developmental growth, reproduction and metabolism.
“Even a brief exposure to pesticides which alter endocrine function can cause permanent effects if the exposure occurs during critical windows of reproductive development,” according to the EPA.
Steps consumers can take
Besides eating organic, there are a number of actions consumers can take to reduce exposure to pesticides – and many other toxins such as heavy metals – that can be found in produce.
Dangerous chemicals found in food wrappers at major fast-food restaurants and grocery chains, report says
Rinse all produce before serving. Don’t use soap, detergent or commercial produce wash – water is the best choice, experts say.
“Soap and household detergents can be absorbed by fruits and vegetables, despite thorough rinsing, and can make you sick. Also, the safety of the residues of commercial produce washes is not known and their effectiveness has not been tested,” the US Food and Drug Administration stated.
Choose local. Buying food that is purchased directly from a local farmer can reduce the risk of pesticide exposure, experts say.
Buy in season. Prices drop when fruits and vegetables are in season and plentiful. That’s a good time to purchase organic foods in bulk, then freeze or can them for future use, experts suggest.
There are a number of ways your lifestyle can enhance your immune system, but one of the most important is eating the right foods.
So how do we choose?
It seems like every few weeks there is a new immune-boosting superfood on the scene. But as an immunologist and functional medicine doctor, I’m here to tell you that any nutrient-dense food that’s rich in vitamins and minerals is an immune superfood.
However, some foods seem to stand out from the rest for their beneficial properties. Here are five magical superfoods that I always try to add to my diet for a strong and healthy immune system:
1. Mushrooms
Mushrooms have been a staple in traditional Chinese medicine for thousands of years. And now we have modern science to explain the effects of these amazing fungi, which, depending on the species, can boost, redirect or modulate our immune activity.
The one I like best is maitake, also called “hen-of-the-woods” or “chicken-of-the-woods.” Not only do they make delicious tacos, but they can increase Th1 cytokines, which help stimulate cellular immune response when fighting bacterial infections.
I’m a fan of shiitake mushrooms, too. Studies show a pattern of immune-boosting benefits, such as an increase in NK and Cytotoxic T cells — both advantageous in conquering viruses and cancer cells.
Lastly, there’s the reishi mushroom, which has been shown in several studies to increase the Th1 cytokine response and help make chemotherapeutic drugs more effective. In addition, extracts of reishi promote the immune response against certain strains of herpes virus.
Reishi mushrooms have a hard outer shell that makes them inedible, so capsules are the most convenient form.
2. Ginger
Ginger has several strong anti-inflammatory and antioxidant properties. The spicy, aromatic root contains compounds called gingerols, which show promise in preventing cardiovascular disease by reducing oxidative stress in blood vessels, as well as inflammation in the heart area.
Studies reveal that ginger extract may help prevent alcohol-induced liver disease and can also block the kidney damage created by chemotherapy drugs.
I often recommend ginger to patients who have nausea, bloating and other GI complaints from imbalances in their microbiome. You can incorporate fresh ginger in savory dishes, smoothies and ginger tea, or grab a ginger shot bottle (found at many juice bars and cafes) to drink plain or dilute in water.
3. Broccoli sprouts
Recently, a great deal of attention has been focused on broccoli sprouts, a potent source of one of the most immune-supportive biochemicals: sulforaphane.
On its own, sulforaphane has been shown to increase the levels of several antioxidant compounds by inducing a compound in our cells called NRF-2. This is sometimes called the “master regulator” of antioxidants, which means it helps increase the production of other antioxidants.
NRF-2 can play a role in lowering inflammation seen in many diseases like cancer, chronic obstructive pulmonary disease and liver disease.
Most cruciferous vegetables, such as cauliflower and broccoli, contain large amounts of glucoraphanin, which converts to sulforaphane during digestion. However, young broccoli sprouts contain between 10 and 100 times more sulforaphane than mature broccoli!
The best way to eat broccoli sprouts is raw — for instance, in salads — because sulforaphane is easily broken down by cooking. I always aim to eat two ounces of broccoli sprouts a week.
4. Garlic
Not only does garlic make everything taste more delicious, but this pungent vegetable has multiple compounds that regulate the immune system.
Studies on garlic find that it is immune-stimulating — increasing the activity of NK cells, a type of immune cell that has granules with enzymes that can kill tumor cells or cells infected with a virus.
At the same time, garlic is anti-inflammatory and can be cardioprotective by lowering cholesterol and blood pressure.
It’s also fabulous for fortifying our gut, for several reasons:
It can increase levels of beneficial bacteria like Lactobacillus, a natural inhabitant of the GI tract and an excellent probiotic.
It’s known to be antibacterial, antiviral and antifungal.
It can fix bacterial imbalances in the gut that may be driving inflammation.
You can incorporate garlic into almost any recipe — so use it whenever you can — and you can also find it in supplement form if you’re not a fan of the taste.
5. Turmeric
If I had to pick one culinary compound out of nature’s apothecary for it’s immune-supportive effects, I’d go with turmeric root.
The bright yellow-orange root is not only a staple in Indian cooking, but it contains a magical compound called curcumin.
The bright yellow-orange root contains a magical compound called curcumin, which has many key benefits:
It can buffer high cortisol levels.
It can suppress some of the immune changes at the root of autoimmune diseases, while generally helpful in reducing chronic inflammation throughout the body.
It encourages the growth of beneficial strains of bacteria in the gut and lowers other disease-causing bacterial strains.
It’s effective for minimizing joint swelling in rheumatoid arthritis.
Turmeric is a great spice to use in cooking, although it does impart a bright yellow hue to your skin tongue and teeth. And, because it’s not well-absorbed in the GI tract, you’d need to eat gobs of it to achieve immune-modulation effects.
Given that, curcumin supplements are the best way to get this beneficial compound. Dosages vary based on need. For general health, I recommend about 1,000 milligram a day in divided dosages.
Sat, Mar 5 2022 Dr. Heather Moday, Contributor
Dr. Heather Moday is a board-certified allergist, immunologist and functional medicine physician.
After analysing more than 1,000 raw foods, researchers ranked the ingredients that provide the best balance of your daily nutritional requirements – and they found a few surprises.
Many of us are paying more attention to our diets and how the food we eat can support our health. To help sort out the fact from the fiction, BBC Future is updating some of our most popular nutrition stories from our archive.
Imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body.
Such a food does not exist. But we can do the next best thing.
The key is to eat a balance of highly nutritional foods, that when consumed together, do not contain too much of any one nutrient, to avoid exceeding daily recommended amounts.
Scientists studied more than 1,000 foods, assigning each a nutritional score. The higher the score, the more likely each food would meet, but not exceed your daily nutritional needs, when eaten in combination with others.
Calculated and ranked by scientists, these are the 100 most nutritious foods:
A short guide to the 100 most nutritious foods
Please note: a few of the foods listed are endangered species, which we would not recommend. We would advise researching the provenance of all ingredients if buying them yourself.
100. SWEET POTATO (v)
86kcal, $0.21, per 100g
A bright orange tuber, sweet potatoes are only distantly related to potatoes. They are rich in beta-carotene.
NUTRITIONAL SCORE: 49
99. FIGS (v)
249kcal, $0.81, per 100g
Figs have been cultivated since ancient times. Eaten fresh or dried, they are rich in the mineral manganese.
NUTRITIONAL SCORE: 49
98. GINGER (v)
80kcal, $0.85, per 100g
Ginger contains high levels of antioxidants. In medicine, it is used as a digestive stimulant and to treat colds.
NUTRITIONAL SCORE: 49
97. PUMPKIN (v)
26kcal, $0.20, per 100g
Pumpkins are rich in yellow and orange pigments. Especially xanthophyll esters and beta-carotene.
NUTRITIONAL SCORE: 50
96. BURDOCK ROOT (v)
72kcal, $1.98, per 100g
Used in folk medicine and as a vegetable, studies suggest burdock can aid fat loss and limit inflammation.
NUTRITIONAL SCORE: 50
95. BRUSSELS SPROUTS (v)
43kcal, $0.35, per 100g
A type of cabbage. Brussels sprouts originated in Brussels in the 1500s. They are rich in calcium and vitamin C.
NUTRITIONAL SCORE: 50
94. BROCCOLI (v)
34kcal, $0.42, per 100g
Broccoli heads consist of immature flower buds and stems. US consumption has risen five-fold in 50 years.
NUTRITIONAL SCORE: 50
93. CAULIFLOWER (v)
31kcal, $0.44, per 100g
Unlike broccoli, cauliflower heads are degenerate shoot tips that are frequently white, lacking green chlorophyll.
NUTRITIONAL SCORE: 50
92. WATER CHESTNUTS (v)
97kcal, $1.50, per 100g
The water chestnut is not a nut at all, but an aquatic vegetable that grows in mud underwater within marshes.
NUTRITIONAL SCORE: 50
91. CANTALOUPE MELONS (v)
34kcal, $0.27, per 100g
One of the foods richest in glutathione, an antioxidant that protects cells from toxins including free radicals.
NUTRITIONAL SCORE: 50
90. PRUNES (v)
240kcal, $0.44, per 100g
Dried plums are very rich in health-promoting nutrients such as antioxidants and anthocyanins.
NUTRITIONAL SCORE: 50
89. COMMON OCTOPUS
82kcal, $1.50, per 100g
Though nutritious, recent evidence suggests octopus can carry harmful shellfish toxins and allergens.
NUTRITIONAL SCORE: 50
88. CARROTS (v)
36kcal, $0.40, per 100g
Carrots first appeared in Afghanistan 1,100 years ago. Orange carrots were grown in Europe in the 1500s.
NUTRITIONAL SCORE: 51
87. WINTER SQUASH (v)
34kcal, $0.24, per 100g
Unlike summer squashes, winter squashes are eaten in the mature fruit stage. The hard rind is usually not eaten.
NUTRITIONAL SCORE: 51
86. JALAPENO PEPPERS (v)
29kcal, $0.66, per 100g
The same species as other peppers. Carotenoid levels are 35 times higher in red jalapenos that have ripened.
NUTRITIONAL SCORE: 51
85. RHUBARB (v)
21kcal, $1.47, per 100g
Rhubarb is rich in minerals, vitamins, fibre and natural phytochemicals that have a role in maintaining health.
NUTRITIONAL SCORE: 51
84. POMEGRANATES (v)
83kcal, $1.31, per 100g
Their red and purple colour is produced by anthocyanins that have antioxidant and anti-inflammatory properties.
NUTRITIONAL SCORE: 51
83. RED CURRANTS (v)
56kcal, $0.44, per 100g
Red currants are also rich in anthocyanins. White currants are the same species as red, whereas black currants differ.
NUTRITIONAL SCORE: 51
82. ORANGES (v)
46kcal, $0.37, per 100g
Most citrus fruits grown worldwide are oranges. In many varieties, acidity declines with fruit ripeness.
NUTRITIONAL SCORE: 51
81. CARP
127kcal, $1.40, per 100g
A high proportion of carp is protein, around 18%. Just under 6% is fat, and the fish contains zero sugar.
NUTRITIONAL SCORE: 51
80. HUBBARD SQUASH (v)
40kcal, $8.77, per 100g
A variety of the species Cucurbita maxim. Tear-drop shaped, they are often cooked in lieu of pumpkins.
NUTRITIONAL SCORE: 52
79. KUMQUATS (v)
71kcal, $0.69, per 100g
An unusual citrus fruit, kumquats lack a pith inside and their tender rind is not separate like an orange peel.
NUTRITIONAL SCORE: 52
78. POMPANO
164kcal, $1.44, per 100g
Often called jacks, Florida pompanos are frequently-caught western Atlantic fish usually weighing under 2kg.
NUTRITIONAL SCORE: 52
77. PINK SALMON
127kcal, $1.19, per 100g
These fish are rich in long-chain fatty acids, such as omega-3s, that improve blood cholesterol levels.
NUTRITIONAL SCORE: 52
76. SOUR CHERRIES (v)
50kcal, $0.58, per 100g
Sour cherries (Prunus cerasus) are a different species to sweet cherries (P. avium). Usually processed or frozen.
NUTRITIONAL SCORE: 53
75. RAINBOW TROUT
141kcal, $3.08, per 100g
Closely related to salmon, rainbow trout are medium-sized Pacific fish also rich in omega-3s.
NUTRITIONAL SCORE: 53
74. PERCH
91kcal, $1.54, per 100g
Pregnant and lactating women are advised not to eat perch. Though nutritious, it may contain traces of mercury.
NUTRITIONAL SCORE: 53
73. GREEN BEANS (v)
31kcal, $0.28, per 100g
Green beans, known as string, snap or French beans, are rich in saponins, thought to reduce cholesterol levels.
NUTRITIONAL SCORE: 54
72. RED LEAF LETTUCE (v)
16kcal, $1.55, per 100g
Evidence suggests lettuce was cultivated before 4500 BC. It contains almost no fat or sugar and is high in calcium.
NUTRITIONAL SCORE: 54
71. LEEKS (v)
61kcal, $1.83, per 100g
Leeks are closely related to onions, shallots, chives and garlic. Their wild ancestor grows around the Mediterranean basin.
NUTRITIONAL SCORE: 54
70. CAYENNE PEPPER (v)
318kcal, $22.19, per 100g
Powdered cayenne pepper is produced from a unique cultivar of the pepper species Capsicum annuum.
NUTRITIONAL SCORE: 54
69. GREEN KIWIFRUIT (v)
61kcal, $0.22, per 100g
Kiwifruit are native to China. Missionaries took them to New Zealand in the early 1900s, where they were domesticated.
NUTRITIONAL SCORE: 54
68. GOLDEN KIWIFRUIT (v)
63kcal, $0.22, per 100g
Kiwifruits are edible berries rich in potassium and magnesium. Some golden kiwifruits have a red centre.
NUTRITIONAL SCORE: 54
67. GRAPEFRUIT (v)
32kcal, $0.27, per 100g
Grapefruits (Citrus paradisi) originated in the West Indies as a hybrid of the larger pomelo fruit.
NUTRITIONAL SCORE: 54
66. MACKEREL
139kcal, $2.94, per 100g
An oily fish, one serving can provide over 10 times more beneficial fatty acids than a serving of a lean fish such as cod.
NUTRITIONAL SCORE: 54
65. SOCKEYE SALMON
131kcal, $3.51, per 100g
Another oily fish, rich in cholesterol-lowering fatty acids. Canned salmon with bones is a source of calcium.
NUTRITIONAL SCORE: 54
64. ARUGULA (v)
25kcal, $0.48, per 100g
A salad leaf, known as rocket. High levels of glucosinolates protect against cancer and cardiovascular disease.
NUTRITIONAL SCORE: 55
63. CHIVES (v)
25kcal, $0.22, per 100g
Though low in energy, chives are high in vitamins A and K. The green leaves contain a range of beneficial antioxidants.
NUTRITIONAL SCORE: 55
62. PAPRIKA (v)
282kcal, $1.54, per 100g
Also extracted from the pepper species Capsicum annuum. A spice rich in ascorbic acid, an antioxidant.
NUTRITIONAL SCORE: 55
61. RED TOMATOES (v)
18kcal, $0.15, per 100g
A low-energy, nutrient-dense food that are an excellent source of folate, potassium and vitamins A, C and E.
NUTRITIONAL SCORE: 56
60. GREEN TOMATOES (v)
23kcal, $0.33, per 100g
Fruit that has not yet ripened or turned red. Consumption of tomatoes is associated with a decreased cancer risk.
NUTRITIONAL SCORE: 56
59. GREEN LETTUCE (v)
15kcal, $1.55, per 100g
The cultivated lettuce (Lactuca sativa) is related to wild lettuce (L. serriola), a common weed in the US.
NUTRITIONAL SCORE: 56
58. TARO LEAVES (v)
42kcal, $2.19, per 100g
Young taro leaves are relatively high in protein, containing more than the commonly eaten taro root.
NUTRITIONAL SCORE: 56
57. LIMA BEANS (v)
106kcal, $0.50, per 100g
Also known as butter beans, lima beans are high in carbohydrate, protein and manganese, while low in fat.
NUTRITIONAL SCORE: 56
56. EEL
184kcal, $2.43, per 100g
A good source of riboflavin (vitamin B2), though the skin mucus of eels can contain harmful marine toxins.
NUTRITIONAL SCORE: 56
55. BLUEFIN TUNA
144kcal, $2.13, per 100g
A large fish, rich in omega-3s. Pregnant women are advised to limit their intake, due to mercury contamination.
NUTRITIONAL SCORE: 56
54. COHO SALMON
146kcal, $0.86, per 100g
A Pacific species also known as silver salmon. Relatively high levels of fat, as well as long-chain fatty acids.
NUTRITIONAL SCORE: 56
53. SUMMER SQUASH (v)
17kcal, $0.22, per 100g
Harvested when immature, while the rind is still tender and edible. Its name refers to its short storage life.
NUTRITIONAL SCORE: 57
52. NAVY BEANS (v)
337kcal, $0.49, per 100g
Also known as haricot or pea beans. The fibre in navy beans has been correlated with the reduction of colon cancer.
NUTRITIONAL SCORE: 57
51. PLANTAIN (v)
122kcal, $0.38, per 100g
Banana fruits with a variety of antioxidant, antimicrobial, hypoglycaemic and anti-diabetic properties.
NUTRITIONAL SCORE: 57
50. PODDED PEAS (v)
42kcal, $0.62, per 100g
Peas are an excellent source of protein, carbohydrates, dietary fibre, minerals and water-soluble vitamins.
NUTRITIONAL SCORE: 58
49. COWPEAS (v)
44kcal, $0.68, per 100g
Also called black-eyed peas. As with many legumes, high in carbohydrate, containing more protein than cereals.
NUTRITIONAL SCORE: 58
48. BUTTER LETTUCE (v)
13kcal, $0.39, per 100g
Also known as butterhead lettuce, and including Boston and bib varieties. Few calories. Popular in Europe.
NUTRITIONAL SCORE: 58
47. RED CHERRIES (v)
50kcal, $0.33, per 100g
A raw, unprocessed and unfrozen variety of sour cherries (Prunus cerasus). Native to Europe and Asia.
NUTRITIONAL SCORE: 58
46. WALNUTS (v)
619kcal, $3.08, per 100g
Walnuts contain sizeable proportions of a-linolenic acid, the healthy omega-3 fatty acid made by plants.
NUTRITIONAL SCORE: 58
45. FRESH SPINACH (v)
23kcal, $0.52, per 100g
Contains more minerals and vitamins (especially vitamin A, calcium, phosphorus and iron) than many salad crops. Spinach appears twice in the list (45 and 24) because the way it is prepared affects its nutritional value. Fresh spinach can lose nutritional value if stored at room temperature, and ranks lower than eating spinach that has been frozen, for instance.
NUTRITIONAL SCORE: 59
44. PARSLEY (v)
36kcal, $0.26, per 100g
A relative of celery, parsley was popular in Greek and Roman times. High levels of a range of beneficial minerals.
NUTRITIONAL SCORE: 59
43. HERRING
158kcal, $0.65, per 100g
An Atlantic fish, among the top five most caught of all species. Rich in omega-3s, long-chain fatty acids.
NUTRITIONAL SCORE: 59
42. SEA BASS
97kcal, $1.98, per 100g
A generic name for a number of related medium-sized oily fish species. Popular in the Mediterranean area.
NUTRITIONAL SCORE: 59
41. CHINESE CABBAGE (v)
13kcal, $0.11, per 100g
Variants of the cabbage species Brassica rapa, often called pak-choi or Chinese mustard. Low calorie.
NUTRITIONAL SCORE: 60
40. CRESS (v)
32kcal, $4.49, per 100g
The brassica Lepidium sativum, not to be confused with watercress Nasturtium officinale. High in iron.
NUTRITIONAL SCORE: 60
39. APRICOTS (v)
48kcal, $0.36, per 100g
A ’stone’ fruit relatively high in sugar, phytoestrogens and antioxidants, including the carotenoid beta-carotene.
NUTRITIONAL SCORE: 60
38. FISH ROE
134kcal, $0.17, per 100g
Fish eggs (roe) contain high levels of vitamin B-12 and omega-3 fatty acids. Caviar often refers to sturgeon roe.
NUTRITIONAL SCORE: 60
37. WHITEFISH
134kcal, $3.67, per 100g
Species of oily freshwater fish related to salmon. Common in the northern hemisphere. Rich in omega-3s.
NUTRITIONAL SCORE: 60
36. CORIANDER (v)
23kcal, $7.63, per 100g
A herb rich in carotenoids, used to treat ills including digestive complaints, coughs, chest pains and fever.
NUTRITIONAL SCORE: 61
35. ROMAINE LETTUCE (v)
17kcal, $1.55, per 100g
Also known as cos lettuce, another variety of Lactuca sativa. The fresher the leaves, the more nutritious they are.
NUTRITIONAL SCORE: 61
34. MUSTARD LEAVES (v)
27kcal, $0.29, per 100g
One of the oldest recorded spices. Contains sinigrin, a chemical thought to protect against inflammation.
NUTRITIONAL SCORE: 61
33. ATLANTIC COD
82kcal, $3.18, per 100g
A large white, low fat, protein-rich fish. Cod livers are a source of fish oil rich in fatty acids and vitamin D.
NUTRITIONAL SCORE: 61
32. WHITING
90kcal, $0.60, per 100g
Various species, but often referring to the North Atlantic fish Merlangius merlangus that is related to cod.
NUTRITIONAL SCORE: 61
31. KALE (v)
49kcal, $0.62, per 100g
A leafy salad plant, rich in the minerals phosphorous, iron and calcium, and vitamins such as A and C.
NUTRITIONAL SCORE: 62
30. BROCCOLI RAAB (v)
22kcal, $0.66, per 100g
Not to be confused with broccoli. It has thinner stems and smaller flowers, and is related to turnips.
NUTRITIONAL SCORE: 62
29. CHILI PEPPERS (v)
324kcal, $1.20, per 100g
The pungent fruits of the Capsicum plant. Rich in capsaicinoid, carotenoid and ascorbic acid antioxidants.
NUTRITIONAL SCORE: 62
28. CLAMS
86kcal, $1.78, per 100g
Lean, protein-rich shellfish. Often eaten lightly cooked, though care must be taken to avoid food poisoning.
NUTRITIONAL SCORE: 62
27. COLLARDS (v)
32kcal, $0.74, per 100g
Another salad leaf belonging to the Brassica genus of plants. A headless cabbage closely related to kale.
NUTRITIONAL SCORE: 63
26. BASIL (v)
23kcal, $2.31, per 100g
A spicy, sweet herb traditionally used to protect the heart. Thought to be an antifungal and antibacterial.
NUTRITIONAL SCORE: 63
25. CHILI POWDER (v)
282kcal, $5.63, per 100g
A source of phytochemicals such as vitamin C, E and A, as well as phenolic compounds and carotenoids.
NUTRITIONAL SCORE: 63
24. FROZEN SPINACH (v)
29kcal, $1.35, per 100g
A salad crop especially high in magnesium, folate, vitamin A and the carotenoids beta carotene and zeazanthin. Freezing spinach helps prevent the nutrients within from degrading, which is why frozen spinach ranks higher than fresh spinach (no 45).
NUTRITIONAL SCORE: 64
23. DANDELION GREENS (v)
45kcal, $0.27, per 100g
The word dandelion means lion’s tooth. The leaves are an excellent source of vitamin A, vitamin C and calcium.
NUTRITIONAL SCORE: 64
22. PINK GRAPEFRUIT (v)
42kcal, $0.27, per 100g
The red flesh of pink varieties is due to the accumulation of carotenoid and lycopene pigments.
NUTRITIONAL SCORE: 64
21. SCALLOPS
69kcal, $4.19, per 100g
A shellfish low in fat, high in protein, fatty acids, potassium and sodium.
NUTRITIONAL SCORE: 64
20. PACIFIC COD
72kcal, $3.18, per 100g
Closely related to Atlantic cod. Its livers are a significant source of fish oil rich in fatty acids and vitamin D.
NUTRITIONAL SCORE: 64
19. RED CABBAGE (v)
31kcal, $0.12, per 100g
Rich in vitamins. Its wild cabbage ancestor was a seaside plant of European or Mediterranean origin.
NUTRITIONAL SCORE: 65
18. GREEN ONION (v)
27kcal, $0.51, per 100g
Known as spring onions. High in copper, phosphorous and magnesium. One of the richest sources of vitamin K.
NUTRITIONAL SCORE: 65
17. ALASKA POLLOCK
92kcal, $3.67, per 100g
Also called walleye pollock, the species Gadus chalcogrammus is usually caught in the Bering Sea and Gulf of Alaska. A low fat content of less than 1%.
NUTRITIONAL SCORE: 65
16. PIKE
88kcal, $3.67, per 100g
A fast freshwater predatory fish. Nutritious but pregnant women must avoid, due to mercury contamination.
NUTRITIONAL SCORE: 65
15. GREEN PEAS (v)
77kcal, $1.39, per 100g
Individual green peas contain high levels of phosphorous, magnesium, iron, zinc, copper and dietary fibre.
NUTRITIONAL SCORE: 67
14. TANGERINES (v)
53kcal, $0.29, per 100g
An oblate orange citrus fruit. High in sugar and the carotenoid cryptoxanthin, a precursor to vitamin A.
NUTRITIONAL SCORE: 67
13. WATERCRESS (v)
11kcal, $3.47, per 100g
Unique among vegetables, it grows in flowing water as a wild plant. Traditionally eaten to treat mineral deficiency.
NUTRITIONAL SCORE: 68
12. CELERY FLAKES (v)
319kcal, $6.10, per 100g
Celery that is dried and flaked to use as a condiment. An important source of vitamins, minerals and amino acids.
NUTRITIONAL SCORE: 68
11. DRIED PARSLEY (v)
292kcal, $12.46, per 100g
Parsley that is dried and ground to use as a spice. High in boron, fluoride and calcium for healthy bones and teeth.
NUTRITIONAL SCORE: 69
10. SNAPPER
100kcal, $3.75, per 100g
A family of mainly marine fish, with red snapper the best known. Nutritious but can carry dangerous toxins.
NUTRITIONAL SCORE: 69
9. BEET GREENS (v)
22kcal, $0.48, per 100g
The leaves of beetroot vegetables. High in calcium, iron, vitamin K and B group vitamins (especially riboflavin).
NUTRITIONAL SCORE: 70
8. PORK FAT
632kcal, $0.95, per 100g
A good source of B vitamins and minerals. Pork fat is more unsaturated and healthier than lamb or beef fat.
NUTRITIONAL SCORE: 73
7. SWISS CHARD (v)
19kcal, $0.29, per 100g
A very rare dietary source of betalains, phytochemicals thought to have antioxidant and other health properties.
NUTRITIONAL SCORE: 78
6. PUMPKIN SEEDS (v)
559kcal, $1.60, per 100g
Including the seeds of other squashes. One of the richest plant-based sources of iron and manganese.
NUTRITIONAL SCORE: 84
5. CHIA SEEDS (v)
486kcal, $1.76, per 100g
Tiny black seeds that contain high amounts of dietary fibre, protein, a-linolenic acid, phenolic acid and vitamins.
NUTRITIONAL SCORE: 85
4. FLATFISH
70kcal, $1.15, per 100g
Sole and flounder species. Generally free from mercury and a good source of the essential nutrient vitamin B1.
NUTRITIONAL SCORE: 88
3. OCEAN PERCH
79kcal, $0.82, per 100g
The Atlantic species. A deep-water fish sometimes called rockfish. High in protein, low in saturated fats.
NUTRITIONAL SCORE: 89
2. CHERIMOYA (v)
75kcal, $1.84, per 100g
Cherimoya fruit is fleshy and sweet with a white pulp. Rich in sugar and vitamins A, C, B1, B2 and potassium.
NUTRITIONAL SCORE: 96
1. ALMONDS (v)
579kcal, $0.91, per 100g
Rich in mono-unsaturated fatty acids. Promote cardiovascular health and may help with diabetes.
NUTRITIONAL SCORE: 97
SOURCES
Food selection, ranking and cost based on the scientific study “Uncovering the Nutritional Landscape of Food”, published in the journal PLoS ONE.
Nutritional data based on The United States Department of Agriculture, Agricultural Research Service’s National Nutrient Database for Standard Reference, Release 28.
Nutritional insights from The Encyclopaedia of Food and Health (2016), published by Elsevier Science.
Produced for BBC Future by Fact & Story. This page was originally published as an infographic.
Swapping out the butter or other artery-clogging fats in your diet for heart-healthy olive oil may add years to your life, researchers say.
Folks who consume more than 1/2 a tablespoon of olive oil a day are less likely to die from heart disease, cancer, neurodegenerative diseases like Alzheimer’s or lung disease when compared to people who consume less of this healthy fat, a new study finds.
It’s not just adding olive oil to your diet that staves off death from disease, said study author Marta Guasch-Ferre, a research scientist in the nutrition department at the Harvard T. H. Chan School of Public Health. “We need to pay attention to overall diet quality and lifestyle, and consistent with our results, the key would be to add olive oil into the diet as a substitution of other unhealthier fats.”
Olive oil is rich in healthful antioxidants, polyphenols and vitamins, and is a good source of heart-healthy monounsaturated fats. “One may speculate that mechanisms related to the anti-inflammatory and antioxidant properties of olive oil may have played a role in these findings,” Guasch-Ferre said.
Olive oil use could also be a marker for a healthier lifestyle. Folks in the study who consumed the most olive oil were more physically active, less likely to smoke and ate more fruits and vegetables than people who consumed less olive oil.
For the study, the researchers analyzed data on more than 90,000 people from the Nurses’ Health Study and the Health Professionals Follow-Up Study who were free of heart disease and cancer when the study began in 1990. These folks were followed for 28 years. Every four years, they were asked how often they ate certain foods, including fats such as margarine, butter, mayonnaise, dairy fat and olive oil.
When compared with people who never consumed olive oil, those who consumed more than 1/2 a tablespoon a day had a 19% lower risk of dying from heart disease, a 17% lower risk of dying from cancer, a 29% lower risk of dying from a neurodegenerative disease, and an 18% lower risk of dying from lung disease.
The researchers also developed statistical models to simulate what would happen if a person swapped out 3/4 a tablespoon of margarine, butter, mayonnaise or other vegetable oils with olive oil. This switch reduced the chances of dying from all causes. Substituting olive oil for other vegetable oils such as canola, corn, safflower and soybean didn’t have the same effect, the study showed.
Many questions on the potential health benefits of olive oil need answering before broad recommendations on its use can be made, wrote Susanna Larsson in an accompanying editorial. She is an epidemiologist at the Karolinska Institute in Stockholm, Sweden.
For example, Larsson asked, “What is the amount of olive oil required for a protective effect? Are the protective effects confined to polyphenol-rich extra virgin olive oil or are refined olive oil and other vegetable oils as beneficial?”
Nutritionists not involved in the new study point out that eating a healthy, balanced diet is more important than any one food.
It’s not just the olive oil that confers these health benefits, it’s likely what the olive oil travels with and/or adds flavor to, said Marion Nestle, professor of nutrition, food studies and public health emerita at New York University.
“Olive oil is part of the classic heart-healthy Mediterranean diet,” Nestle noted. This style of eating includes lots of fruits and vegetables, whole grains, nuts, seeds and lean protein, and is low in processed foods. “It’s never about one food, it’s really about dietary patterns,” she said.
Olive oil has calories, and they can add up quickly, Nestle pointed out. There are about 120 calories in 1 tablespoon of olive oil.
This isn’t a lot of olive oil either, said Meghan McLarney, a dietitian at Nebraska Medicine in Omaha. “A typical salad at a restaurant has about 4 tablespoons of dressing.”
Replacing a fat is different from adding one to your diet, and there are easy ways to replace butter and other animal fats with olive oil, she said.
“If a recipe calls for butter, cut out half of the butter and replace it with olive oil,” McLarney said. “This blend is a great way of transitioning and introducing a healthier fat but keeping the flavor.”
Swapping out butter or margarine for olive oil or infused olive oil can make a great flavoring on whole grains, vegetables and proteins. “You can bake with olive oil, too,” she said.
SOURCES: Marta Guasch-Ferre, PhD, senior research scientist, Department of Nutrition, Harvard T. H. Chan School of Public Health, Boston; Marion Nestle, PhD, Paulette Goddard professor, nutrition, food studies, and public health, emerita, New York University, New York City; Meghan McLarney, RD, dietitian, Nebraska Medicine, Omaha; Journal of the American College of Cardiology, Jan. 11, 2022
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