Nutrition Facts Today

An unusual list of foods that probably aren't in your shopping cart.

Beets: Think of beets as red spinach... How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes. How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes. How to eat it: Chop and saute in olive oil. Cinnamon: May help control blood sugar and cholesterol. How to eat it: Sprinkle on coffee or oatmeal. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants. How to eat: Just drink it. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants. How to eat: Wrapped in prosciutto and baked. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death. How to eat: Roasted as a snack, or sprinkled on salad. Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread. Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties. How to eat: Mix with scrambled eggs or in any vegetable dish. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies. How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds. Canned pumpkin...