Ongoing studies at Tufts University's Human Nutrition Research Center on Aging and other institutes show that certain fruits and vegetables are nutritional powerhouses, packed with disease-fighting phytochemicals, with the potential to ward off cancer, protect against heart disease and diabetes, and even slow aging itself at least to some degree.Blueberries, for example, have been shown to reverse balance, coordination, and memory problems. Cranberries deactivate bacteria and prevent infection. Broccoli made headlines last year when it was shown to ward off prostate cancer in men who were at risk.
How to make this work for you: Anti-aging "superfoods" give themselves away by virtue of their color: The dark green of broccoli and kale; the rich orange of squash, sweet potatoes, and mangos; the deep purple of grapes; and the rich reds, blues, and purples of berries all indicate these foods are essentially medicine in food form. Nutritionists say the best thing to do is "eat a rainbow," choosing brightly colored foods and steering clear of those that are light-colored or colorless. Here's a quick color-coded guide:
Red = lycopene
Orange/yellow = carotenoids
Green = lutein and chlorophyll
Blue/purple = anthocyanins
The exception: White vegetables like garlic and onions contain important phytochemicals too. In addition, cruciferous vegetables including broccoli, cauliflower, and Brussels sprouts, which are eaten in "bud" form before they leaf out, have chemicals called indoles that protect against cancer; and leafy greens like spinach are rich in folate, which protects the heart and prevents birth defects and colon cancer.
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