six on the brink of superstar status

Had it up to here with apples? Join the club. But it’s hard to take it off the menu when it’s such a great source of vitamins and minerals.

Still, is a little variety too much to ask? Not anymore, thanks to research that’s shifting the spotlight to a new generation of health-boosting foods—many of which do double or triple duty to help prevent illness. Here are six on the brink of superstar status.

TOMATO This one is yet to get its due as a star, at least in India. There are still communities which don’t eat tomatoes on certain days of the week because of myths associated with it. Forget it. You don’t want to miss out on the benefits that include easing frequent migraine (the riboflavins in them). They also:
Nutritious tomatoes


• Protect your heart: Research conducted at the Harvard School of Public Health shows that women who ate seven to 10 helpings of tomato or tomato-based foods (soups and juices) in a week lower their risk of cardiovascular disease by 32%.

• Reduce risk of prostrate cancer: Analysis of 21 studies published in the journal Cancer Epidemiology Biomarkers and Prevention, confirms that tomatoes, rich in anti-oxidant lycopene, provide protection against prostrate cancer. They cut down the risk of prostrate cancer by nearly 11%.

KIWIFRUIT Don’t judge this fruit by its cover. Under that bristly brown peel you’ll find a bright green star bursting with anti-oxidants and full of fibre. Kiwifruit works to:
Kiwifruit


• Protect against free radical damage: A study from Rutgers University compared the 27 most popular fruits and established that kiwifruit was the most nutritionally dense. In addition, it makes the shortlist of fruits with substantial amounts of Vitamin E, and contains more vision-saving lutein than any other fruit or vegetable, except for corn.

• Lower blood-clot risk: In a 2004 study by the University of Oslo in Norway, participants who ate two or three kiwis for 28 days significantly reduced their risk of forming a blood clot. They also got a bonus benefit: Their triglycerides, a blood fat linked to heart attack, dropped by 15%.

BARLEY We know it does not taste great. And you have known it as a diuretic (a substance that increases the flow of urine from the body). But this hardy grain comes packed with health benefits. When wheat and oat are processed, they lose their fibre content. This is not the case with barley. It is full of soluble beta-glucan fibre which remain intact even when processed. Studies show this fibre helps you:

• Knock down bad cholesterol: A Department of Agriculture, US, research shows that barley can reduce bad cholesterol by as much as 17.4%. A 2004 study found that adults with moderately high cholesterol levels who went on a low-fat diet began to see an improvement when barley was added to the menu.

• Decrease blood sugar and insulin levels: That makes barley a better choice for people with Type 2 diabetes, says a 2005 Agricultural Research Services study at the Diet and Human Performance Laboratory in the US. Make the most of this super grain by including it in your meals whenever possible.

WALNUTS We treat them like any other Diwali gift and pass them on. Next time, don’t. They’re the healthiest nuts you will get. They will help you fire your metabolism and sleep better. Moreover, they:
Walnuts


• Prevent gallstones: Twenty years of dietary data collected from over 80,000 women for the Nurses’ Health Study done in the US, shows that women who eat at least 28 walnuts a week, just four walnuts a day, had 25% lower risk of developing gallstones.

• Benefit your bones: Latest research published in Nutrition Journal Penn State (January, 2007) suggests walnuts, rich in alphalinolenic acid (ALA), the essential omega- 3 fatty acid, are good for the skeletal system. They decrease the breakdown of bones.

BROWN RICE In India, we ignore it as the “poor man’s rice”. But nutritionally, it is far superior to its processed, polished and betterlooking version— the white rice. Known for its multiple benefits, brown rice has to be tried for your good health.
• Keeps ldl under check: A study done at the Louisiana State University and published in the American Journal of Nutrition says that eating brown rice reduces bad cholesterol (LDL) by 7%.

• Strengthens your nerves: Just one cup of brown rice provides you 88% of your daily requirement of manganese. It helps in production of energy from proteins and carbohydrates and is involved in the synthesis of fatty acids that are important for the functioning of a healthy nervous system.

BROCCOLI If there are stir-fried vegetables served at a Chinese meal, do not feel embarrassed picking out broccoli and loading your plate with it. The florets have enough nutrients (Vitamin C, betacarotene, calcium) and fibre packed in them to fight digestive disorders and heart and bone diseases. They also:
Broccoli


• Save skin damage: Plant nutrients and sulforaphane— an anti-cancer compound— in broccoli help repair sun-damaged skin. This was shown in a research conducted at the Johns Hopkins University. Broccoli counteracts skin cells’ carcinogenic response to ultraviolet rays.