Baylor Dallas News

 While an overall well-balanced diet is essential for good health, there are a few foods that are superstars in the nutritional realm. Here are five of our favorites along with tips on how to best prepare them to get the optimal benefit.

Tomatoes

• Rich in: Lycopene
• Benefit: An antioxidant that’s been connected to preventing ¬cancer and other diseases
• How to prepare: Cook them, because that can increase the amount absorbed in the body by as much as five or six times. 

Garlic

• Rich in: Allicin
• Benefit: Has antibiotic properties and may benefit the cardiovascular system and help prevent cancer
• How to prepare: Let crushed garlic stand for 10 minutes before cooking. The time in the air allows the allicin to culture, which protects the anti-cancer compounds from heat.

Carrots, Broccoli, Bell Peppers

• Rich in: Beta carotene and other compounds.
• Benefit: Antioxidants linked to protecting memory and preventing cancer.
• How to prepare: Cook—but in a stir-fry, not boiled. Light cooking breaks down cell walls so nutrients are better absorbed but not destroyed.

Beans (kidney, pinto, black)

• Rich in: Fiber, phytochemicals and antioxidants.
• Benefit: Fiber is good for your heart, your digestive health and your waistline. One cup of beans has about 12 grams of fiber—almost half the daily recommended amount.
• How to prepare: Using dried beans instead of canned can also avoid excess sodium. Use them as a meat substitute to prepare low-fat, high-fiber entrees.

Blueberries

• Rich in : Antioxidants, particularly vitamin C, and phytochemicals.
• Benefit: The natural protective compounds in this super food can help prevent cancer by neutralizing the cell-damaging free radicals in our bodies. They can also help ward off heart disease and macular degeneration.
• How to prepare: The riper they are—almost to the point of spoiling—the higher their antioxidant levels are. Right before eating, rinse and lightly pat dry, then eat plain or add them to yogurt, cereal or salads. 

If you’d like to learn more about how Baylor Dallas can help you eat a healthy diet, click here.