The 10 Best Foods You Aren't Eating


Want to do your body a world of good? It's as easy as expanding your grocery list




By: Jonny Bowden, Ph. D.












Although
some guys aren't opposed to smoking some weed, most wouldn't think of
eating one. It's a shame, really, since a succulent weed named purslane
is not only delicious but also among the world's healthiest foods.




Of course, there are many superfoods that never see the inside of a
shopping cart. Some you've never heard of, and others you've simply
forgotten about. That's why we've rounded up the best of the bunch.
Make a place for them on your table and you'll instantly upgrade your health -- without a prescription.



















Beets

These grungy-looking roots are naturally sweeter than any other vegetable, which means they pack tons of flavor under-neath their rugged exterior.





Why they're healthy: Think of
beets as red spinach. Just like Popeye's powerfood, this crimson
vegetable is one of the best sources of both folate and betaine. These
two nutrients work together to lower your blood levels of homocysteine,
an inflammatory compound that can damage your arteries and increase
your risk of heart disease. Plus, the natural pigments -- called
betacyanins -- that give beets their color have been proved to be
potent cancer fighters in laboratory mice.





How to eat them: Fresh and raw,
not from a jar. Heating beets actually decreases their antioxidant
power. For a simple single-serving salad, wash and peel one beet, and
then grate it on the widest blade of a box grater. Toss with 1
tablespoon of olive oil and the juice of half a lemon.





You can eat the leaves and stems, which are also
packed with vitamins, minerals, and antioxidants. Simply cut off the
stems just below the point where the leaves start, and wash thoroughly.
They're now ready to be used in a salad. Or, for a side dish, sauté the
leaves, along with a minced clove of garlic and a tablespoon of olive
oil, in a sauté pan over medium-high heat. Cook until the leaves are
wilted and the stems are tender. Season with salt and pepper and a
squeeze of lemon juice, and sprinkle with fresh Parmesan cheese.



















Cabbage

Absent from most American kitchens, this cruciferous vegetable is a major player in European and Asian diets.

Why it's healthy:
One cup of chopped cabbage has just 22 calories, and it's loaded with
valuable nutrients. At the top of the list is sulforaphane, a chemical
that increases your body's production of enzymes that disarm
cell-damaging free radicals and reduce your risk of cancer. In fact,
Stanford University scientists determined that sulforaphane boosts your
levels of these cancer-fighting enzymes higher than any other plant
chemical.

How to eat it:
Put cabbage on your burgers to add a satisfying crunch. Or, for an even
better sandwich topping or side salad, try an Asian-style slaw. Here's
what you'll need.

4 Tbsp peanut or canola oil
Juice of two limes
1 Tbsp sriracha, an Asian chili sauce you can find in the international section of your grocery store
1 head napa cabbage, finely chopped or shredded
1/4 cup toasted peanuts
1/2 cup shredded carrots
1/4 cup chopped cilantro

Whisk
together the oil, lime juice, and sriracha. Combine the remaining
ingredients in a large mixing bowl and toss with the dressing to coat.
Refrigerate for 20 minutes before serving. The slaw will keep in your
fridge for 2 days.



















Guava

Guava is an obscure tropical fruit that's subtly acidic, with sweetness that intensifies as you eat your way to the center.





Why it's healthy: Guava has a
higher concentration of lycopene -- an antioxidant that fights prostate
cancer -- than any other plant food, including tomatoes and watermelon.
In addition, 1 cup of the stuff provides 688 milligrams (mg) of
potassium, which is 63 percent more than you'll find in a medium
banana. And guava may be the ultimate high-fiber food: There's almost 9
grams (g) of fiber in every cup.




How to eat it: Down the entire fruit, from the rind
to the seeds. It's all edible -- and nutritious. The rind alone has
more vitamin C than you'd find in the flesh of an orange. You can score
guava in the produce section of higher-end supermarkets or in Latin
grocery stores.



















Swiss chard

Hidden
in the leafy-greens cooler of your market, you'll find this slightly
bitter, salty vegetable, which is actually native to the Mediterranean.





Why it's healthy: A half cup of
cooked Swiss chard provides a huge amount of both lutein and
zeaxanthin, supplying 10 mg each. These plant chemicals, known as
carotenoids, protect your retinas from the damage of aging, according
to Harvard researchers. That's because both nutrients, which are
actually pigments, appear to accumulate in your retinas, where they
absorb the type of shortwave light rays that can damage your eyes. So
the more lutein and zeaxanthin you eat, the better your internal eye
protection will be.





How to eat it: Chard goes great
with grilled steaks and chicken, and it also works well as a bed for
pan-seared fish. Wash and dry a bunch of Swiss chard, and then chop the
leaves and stems into 1-inch pieces. Heat a tablespoon of olive oil in
a large sauté pan or wok, and add two garlic cloves that you've peeled
and lightly crushed. When the oil smokes lightly, add the chard. Sauté
for 5 to 7 minutes, until the leaves wilt and the stems are tender.
Remove the garlic cloves and season the chard with salt and pepper.



















Cinnamon

This old-world spice usually reaches most men's stomachs only when it's mixed with sugar and stuck to a roll.





Why it's healthy: Cinnamon helps
control your blood sugar, which influences your risk of heart disease.
In fact, USDA researchers found that people with type-2 diabetes who
consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon each
day) significantly reduced not only their blood sugar but also their
triglycerides and LDL (bad) cholesterol. Credit the spice's active
ingredients, methylhydroxychalcone polymers, which increase your cells'
ability to metabolize sugar by up to 20 times.




How to eat it: You don't need the fancy oils and
extracts sold at vitamin stores; just sprinkle the stuff that's in your
spice rack (or in the shaker at Starbucks) into your coffee or on your
oatmeal.



















Purslane

Although
the FDA classifies purslane as a broad-leaved weed, it's a popular
vegetable and herb in many other countries, including China, Mexico,
and Greece.

Why it's healthy:
Purslane has the highest amount of heart-healthy omega-3 fats of any
edible plant, according to researchers at the University of Texas at
San Antonio. The scientists also report that this herb has 10 to 20
times more melatonin -- an antioxidant that may inhibit cancer growth
-- than any other fruit or vegetable tested.
How to eat it:
In a salad. Think of purslane as a great alternative or addition to
lettuce: The leaves and stems are crisp, chewy, and succulent, and they
have a mild lemony taste. Look for it at your local farmer's market, or
Chinese or Mexican market. It's also available at some Whole Foods
stores, as an individual leafy green or in premade salad mixes.