Choking down a bottomless plate of  broccoli isn’t the only way to load up on important nutrients.  You can get wide-ranging health benefits from just a small serving of these flavorful foods.

SHIITAKE MUSHROOMS

Recent studies have found that beta-glucan, a sugar molecule in the edile fungus, helps boost the immune system and prevents the growth of cancer cells.

EAT:  3 to 4 ounces, cooked.

BRAZIL NUTS

Their high level of selenium, which may warm off colon, lung, and prostate cancer, comes from the soil the tree grows in.

EAT:  2 TO 3

HORSERADISH

This plant contains glucosinate, a compound that has been shown to increase the liver’s ability to fight carcinogens and suppress the growth of cancerous tumors.

Horseradish also has antiacterial properties that may help treat urinary tract infections.

EAT:  1 teaspoon spread on a sandwich

WALNUTS

Studies show that alpha linolenic acid, a plant-based source of omega-3 fatty acids found in the nuts, can help reduce cholestorol levels and the inflamation that may lead to high blood pressure and heart disease.

EAT:  12 to 14 halves

BLACK RASPERRIES

Anthocyanins, the antioxidants that give these berries their bold coloring, may retard the growth of precancerous cells, especially those associated with oral and esophageal cancers.

EAT: 10 to 12

This entry was posted on Monday, December 14th, 2009 at 7:55 pm and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.