Be Well Buzz » superfood

Avocado Nutrition Facts

BeWellBuzz — Wed, 14 Dec 2011 18:30:32 +0000

Beware of popular health myths. For instance, throughout the 1990s and into the first few years of this century, popular health "experts" often warned against eating coconut oil or coconut milk, causing many people to eschew a food now known to offer many health benefits. Another lingering popular health myth warns against avocados, which wrongly labels them as a dietary culprit because of their caloric and fat content. Yet, the truth is avocados can boost health in at least 5 ways: 1. Protein Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw foodist seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet. 2. Beneficial Fats Avocados provide the healthy kind of fat that your body needs. Like olive oil, avocadoes boost levels of HDL (the "good" cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing diabetes. A study published early this year in the Canadian Medical Association Journal found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the "bad" cholesterol) as effectively as statin drugs. 3. Carotenoids Avocados are an excellent source of carotenoids. Although many people associate carotenoids only with red and orange produce, avocadoes are also an excellent source of this phytonutrient. Avocadoes, also known as alligator pears, offer a diverse range of carotenoids including not only the better known ones such as beta-carotene, alpha-carotene and lutein, but also lesser known varieties of this type of phytonutrient such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin. Every time you consume foods rich in carotenoids, you deliver high quality vitamin A to your body, thereby protecting eye health. Carotenoids also enhance the functioning of the immune system and promote healthy functioning of the reproductive system. Since carotenoids are fat soluble, eating avocados optimizes the absorption of these nutrients. 4.Anti-Inflammatory The combined effect of the deluxe package of nutrients contained in avocados offers powerful anti-inflammatory benefits. Avocados' unique combination of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation. This means avocados can help prevent or mitigate against both osteo- and rheumatoid arthritis. 5. Heart Health The fat content, which causes some uninformed health "experts" to deem avocados as unhealthy, actually provides protection against heart diseases. Studies have shown that oleic acid improves cardiovascular health. Oleic acid is the primary fatty acid in avocados. Many people now take supplements in order to consume more omega-3 fatty acids to lower their risk of heart disease. Avocados are rich in omega-3, delivering 160 milligrams per cup of alpha-linolenic acid. Choosing and Eating To get the most nutritional value from avocados, avoid those which have become over-ripe. You can identify these at the store because they will have dents and feel overly soft when you hold them. A ripe avocado should have no dents in its skin and will feel slightly soft when squeezed. You can also buy unripe avocados, which feel very hard when gripped, and permit them to ripen at home. The portion of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before discarding it. Source: http://www.medicinalfoodnews.com/rss/inthenews.xml

Podcast 9 – Top 5 Superfoods You Can’t Live Without

Shawn Stevenson — Fri, 23 Sep 2011 07:09:25 +0000

Todays podcast is about the most amazing and powerful superfoods on the planet. These foods are healing and rich in nutrients and should be a staple in your diet. Our resident nutritionist Shawn Stevenson tells you about the 5 superfoods you won't want to live without. When you listen to this podcast you will learn:

Discover the importance of Phycocyanin
________ has been used by Aztecs as their main protein source.
________ has more beta-Carotene than carrots.
________ is the best botanical source of Vitamin C.
The ________ berry stimulates HGH.
_______ vegetables are a great source of amino acids, minerals and glyconutrients.
_______ oil is the most anti microbial substance on the planet.
_______ oil penetrates mitochondria double membrane without insulin and gives you energy.
_______ oil is a thyroid tonic.
Learn how to make a fat burning lemonade!

Click play below to listen now...

Benefits of Marine Phytoplankton

BeWellBuzz — Thu, 17 Feb 2011 10:37:08 +0000

Would you like to increase your energy and inner strength with a few drops a day? Marine Phytoplankton is a supercharged, ocean-based micro algae that is raw, live, and thus enzyme active. It contains every known mineral and all amino acids that our bodies need for optimum health. Phytoplankton is the original source of Omega 3's and is more powerful than any fish/flax oil you can find. Scientist and researcher Jacques Cousteau was the first to crack this code when he said that the future of the nutrition was in the ocean. Marine Phytoplankton is in fact at the very bottom of the entire worlds food chain. Some benefits noticed by those using this Marine Phytoplankton as a daily superfood supplement are enhanced brain function, improved immune function, antiviral/antifungal/antibacterial effects, improved cellular repair, radiation protection, detoxification support, anti-inflammatory support, antioxidant support, improved circulation, improved heart function, allergy/asthma relief, suppression of symptoms stemming from degenerative disease, and a residual grounding energy overall. This unique super-nutrient from the ocean provides the body with instant usable energy. The Omega 3 fatty acids found in hemp, flax, and chia seeds are Alpha-linolenic acid. These types of Essential Fatty Acids need to be converted in our bodies via a multi-step process before we can utilize and benefit from them. With marine phytoplankton, the Omega 3 fatty acids are immediately usable in the body. All those benefits and no digestive work. The nutrition is delivered right into our blood stream in seconds. If you were to put a droper of Ocean's Alive Marine Phytoplankton in a glass of water, you would realize just how much chlorophyll is in this superfood. The benefits of chlorophyll are numerous. For starters, chlorophyll detoxifies the blood, liver and digestive tract, it increases oxygen intake, and fuels muscles for higher performance, endurance, and recovery. A team of doctors, microbiologists, and botanists in Europe narrowed down all species of marine phytoplankton supremely beneficial to human health down to just one. This micro-algae is now grown in a controlled ocean-like environment completely pure and containing no contaminants or environmental pollutants. This Ocean's Alive product is a dropper bottle full of living-state marine phytoplankton in a purified ocean water concentrate. Because marine phytoplankton is a relatively new to market superfood, there are only a few other companies making it right now. Mike Adams did a comparison test with the two products. See results below. Rich in nutrition, this superfood can almost be called a "medicine," representing the future of healing. Currently, is the only living superfood product available to the market that contains all known minerals, antioxidants, EFAs, and protein. You only need a few drops to a dropperful once a day to feel a difference. Just try a drop and see if you can feel the difference. One bottle should last one and a half months or more. Because some don't like the strong, salty taste, you can put it in water, a smoothie, orange juice or fruit juice, or coconut water. How easy is that for super-nutrition?

16 Superfoods You SHOULD Know About! (Part 3)

BeWellBuzz — Wed, 22 Sep 2010 07:57:09 +0000

In the concluding part of this series, we will learn about six more superfoods that can make a difference to our lives by making us healthy and free from disease. Learn how these superfoods fight aging and give you a shot at good health, all contributing to a better quality of life. The earlier parts of this series showed us that superfoods do not possess just a single nutrient, but many. They offer us many benefits at the same time so in effect you get more nutrition with lesser amount of food that you eat. The earlier parts also explained why we should eat superfoods. They are nutrient rich and help in flushing out toxins more frequently, leaving you with a healthy body. Superfoods are also known for their role in keeping weight under control and for helping us become healthy without relying on inactive vitamins and mineral supplements. 11. Camu Camu - If you thought that tanking up on Vitamin C will keep colds away, you're right. But don't rely on just citrus fruits for this. Take a look at the Camu Camu berry, which can be found in the South American rainforests. This berry contains the highest amount of Vitamin C in any botanical source and you might be surprised to learn that while a lemon can contain 0.5 percent Vitamin C, the Camu Camu berry contains up to 4 percent! A huge leap indeed. The Camu Camu berry is not just full of Vitamin C but also contains calcium, potassium, phosphorus and iron. Amino acids such as leucine, serine and valine are also present in this excellent superfood. Other vitamins that are also found in the Camu Camu are thiamine, riboflavin and niacin. Here are some of the benefits of the Camu Camu berry:

The huge amount of Vitamin C content ensures that your immune system works in top condition
Helps improve your eye sight considerably
Great for the skin
Keeps away colds and other viral infections
Keeps your tendons, collagen and ligaments strong
Helps in keeping your lungs healthy
Works at reducing inflammation considerably
Regular consumption of Camu Camu helps you keep your cool in stressful times
Helps in keeping organs like eyes, brain, heart, skin and liver in good working condition

The Camu Camu berry is available as a dried powder which can be used in various ways. You can mix it with water to make an instant health drink or add it to juices and smoothies. The Camu Camu berry powder is tangy and flavorful so it's a pleasure to consume it. Do note that excessive consumption could lead to diarrhea also. 12. Noni - This Polynesian fruit has been in the news for quite some time and all for the best possible reasons. People the world over have started acknowledging the benefits of the noni fruit and researchers are giving it the status of superfood. The noni fruit has a strong smell and taste and is not palatable at first, but it takes a bit of getting used to. However, regardless of its taste, the noni is one of the most wonderful gifts of nature as it is power packed with nutrients that can fight numerous diseases and has loads of other benefits for you as well:

Noni is rich with antioxidants that fight free radicals effectively, keeping you younger and healthier
Other compounds such as selenium help in keeping the skin glowing, fresh and healthy
Then there's xeronine which works wonders for your cell structure and helps in cell regeneration
Glycosides fight free radicals while scopoletin has anti-inflammatory properties
An exciting new study shows that noni helps stimulate the white blood cells and kick starts the immune system to work effectively

Noni can be consumed fresh although its juice is highly popular now. Of course, some of its efficacy is compromised when mixed with sugar, so if you happen to visit tropical islands make sure to blend the noni fruit with coconut water and chug it down because it's an excellent and tasty way of consuming noni. Noni powders are also available that can be mixed with juices and smoothies. Noni leaves are also consumed in the form of tea. 13. Bee Pollen - Bee products are slowly gaining a wide acceptance in the world of nutrition and people are waking up to the fact that bee products are natural and wholesome superfoods. A relatively unknown bee product is bee pollen which has become hugely popular for the numerous health benefits it offers.

One thing common to all superfoods is the antioxidant levels which are really high in bee pollen. These antioxidants help you lead a healthier and longer life.
Bee pollen is renowned to be an excellent aphrodisiac and is known to increase sexual health
If you are low on stamina, try bee pollen as it helps you bounce back faster after exercise and lets you increase your performance levels
Those suffering from allergies should be relieved to know that bee pollen lowers histamine production which is the key cause of allergies
There are lots of B vitamins in bee pollen that works wonders for your skin and prevents wrinkling and aging
Bee pollen is also great for those who are suffering from Type 2 diabetes because it restores mineral and metabolic deficiencies
Bee pollen is also known to help those who have colitis, constipation, anemia and bronchitis
Bee pollen has an astonishing number of vitamins - eighteen in all, fourteen fatty acids and is 15% lecithin
Bee pollen actually has more protein than meat, eggs or cheese.

14. Propolis - Propolis is a resin that bees collect from tree bark and use it in the honeycomb as a sort of veneer or glue, which filled up cracks and helped create doorways. What's amazing is that propolis is actually a nutrient packed superfood that people are recognizing now for its amazing disease fighting powers. It's as good as penicillin, only better. If that's confusing, read on:

Propolis is antibacterial, antifungal and a completely natural antibiotic that does not produce unfavorable side effects
It is packed with flavonoids which help in healing wounds faster and better. In fact when it is applied topically, it fights all sorts of bacteria and microorganisms
Propolis contains minerals, amino acids, fats, vitamin E, C , provitamin A and B complex
The bioflavonoids in propolis are extremely useful in repairing the blood vessels and making capillaries stronger
Studies have indicated that propolis was one of the ways in which mouth ulcer could be controlled
Research has shown that propolis helps in the treatment of arthritis, asthma and various other allergies
It's also interesting to learn that propolis works against MRSA, the bacteria that actually resists antibiotics and causes danger to many patients

15. Honey - By honey, we don't mean the supermarket variety that you normally use to drizzle over toast or pancakes. Have you ever considered the differences in that honey and raw, organic honey? The top most one is that the latter is a superfood, recognized the world over for its immense healing and beneficial properties. One doesn't need an introduction to honey. We've been brought up on it. But you need to know that raw honey is indeed special and has some benefits that you were probably unaware of. For instance, did you know that:

Raw unprocessed honey is the richest source of live, healing enzymes which go a long way in sharpening your IQ and making you more mentally alert
Honey has medicinal benefits and can be used to heal wounds as well
Honey can help people suffering from diarrhea, infections, gastrointestinal problems and various other ailments by alleviating their symptoms greatly
Honey is easily digestible and is a great energy boost for the body

When buying honey, look for raw and organic honey that has not been processed and is stored in glass jars. 16. Royal Jelly - Here's another little known bee product that has gained the status of superfood in recent times. Royal jelly is a thick, milky substance that is secreted from the pharyngeal glands of a special group of nurse bees. Bees that are earmarked for becoming queen bees are fed with royal jelly while worker bees are fed with only pollen and honey. While this bit of information is fascinating for those interested in apiculture, what is more enticing is that royal jelly is an excellent source of nutrition and offers great benefits to us as well. Here's how it can help:

Royal jelly contains B5 and other B vitamins as well as amino acids and a host of minerals like potassium, magnesium, calcium, zinc, iron and manganese.
Royal jelly gives a burst of energy. It's like caffeine without the flip side
It contains a good amount of pantothenic acid and has an ideal combination of proteins, fats and carbohydrates
Acetylcholine is an important fluid that is required for the proper functioning of nerve impulses between nerve fibers and this helps in thinking properly. Royal jelly is a rich source of acetylcholine and even helps those suffering from Alzheimer's
Helps in the treatment of glandular and hormonal disorders
Prevents atherosclerosis and fights heart diseases as well
Research with cancer cells has shown that royal jelly has a significant effect upon them, particularly in reducing them, truly making it an amazing superfood

Royal jelly is available as a variety of products be it capsules, tablets or powder. But you can also get fresh royal jelly by purchasing it from beekeepers who collect it directly from the bee hives. Royal jelly is also recognized for its cosmetic properties like removing wrinkles and keeping the skin rejuvenated and young. Everyday scientists and researchers are throwing more light on hitherto unknown superfoods, making us realize that we have a veritable treasure trove when it comes to health giving foods. We only need to learn how to derive the maximum benefit from them.

A Recipe For Longevity: 33 Of The Healthiest Fruits And Vegetables On Earth

BeWellBuzz — Fri, 29 May 2009 20:30:12 +0000

This is a great article about a diet and a lifestyle of David H.Murdock, who has been featured on Oprah's show about longevity. He is 86 years old and this is his story. Is it possible to live to 125 or maybe 150? It's certainly a possibility, as discussed on Oprah Winfrey's recent show on longevity. She visited me at my farm to learn how, at 86, I am enjoying the robust health, energy, and mental creativity of someone many decades younger. My secret: large quantities of fruit and vegetables, plus an hour of daily exercise. No pills, not even aspirin, and certainly no supplements ever enter my mouth -- everything I need comes from my fish-vegetarian diet, which incorporates 30-40 different kinds of fruit and vegetables every week. By eating many fruits and vegetables in place of fast food and junk food, people could avoid obesity. Obesity accelerates aging even faster than smoking, according to scientific research. We created the North Carolina Research Campus to study the health benefits of fruits and vegetables. It is the only campus in the world encompassing eight universities all working together for the benefit of health and longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University. We've gathered a comprehensive array of famous scientists and scientific equipment under one roof, including a two-story, 950 megahertz, 8-ton superconducting magnet. It is the largest and most powerful magnet in the world and will help us look at both plant and human cells at the most minute level. We are constantly doing research on all fruit and vegetables, including the ones listed below, which are the mainstay of my diet. The Healthiest Foods on Earth

Pineapple	Speeds post-surgery	Promotes joint health	Reduces asthma inflammation
Blueberries	Restore antioxidant levels	Reverse age-related brain decline	Prevent urinary tract infection
Spinach	Helps maintain mental sharpness	Reduces the risk of cancers of the liver, ovaries, colon and prostate	Top nutrient density
Red Bell Pepper	Reduces risk of lung, prostate, ovarian and cervical cancer	Protects against sunburn	Promotes heart health
Broccoli	Reduces diabetic damage	Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer	Protects the brain in event of injury
Tomato	Reduces inflammation	Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer	Reduces cardiovascular disease risk
Apple	Supports immunity	Fights lung and prostate cancer	Lowers Alzheimer's risk
Artichoke	Helps blood clotting	Antioxidant Superfood	Lowers "bad" cholesterol
Arugula	Lowers birth defect risk	Reduces fracture risk	Protects eye health
Asparagus	Nourishes good gut bacteria	Protects against birth defects	Promotes heart health
Avocado	Limits liver damage	Reduces oral cancer risk	Lowers cholesterol levels
Blackberries	Build bone density	Suppress appetite	Enhance fat burning
Butternut Squash	Supports night vision	Combats wrinkles	Promotes heart health
Cantaloupe	Bolsters immunity	Protects skin against sunburn	Reduces inflammation
Carrot	Antioxidants defend DNA	Fights cataracts	Protects against some cancers
Cauliflower	Stimulates detoxification	Suppresses breast cancer cell growth	Defends against prostate cancer
Cherries	Alleviate arthritic pain and gout	Lower "bad" cholesterol	Reduce inflammation
Cranberries	Alleviate prostate pain	Fight lung, colon and leukemia cancer cells	Prevent urinary tract infection
Green Cabbage	Promotes healthy blood clotting	Reduces risk of prostate, colon, breast and ovarian cancers	Activates the body's natural detoxification systems
Kale	Counters harmful estrogens that can feed cancer	Protects eyes against sun damage and cataracts	Increases bone density
Kiwi	Combats wrinkles	Lowers blood clot risk and reduces blood lipids	Counters constipation
Mango	Supports immunity	Lowers "bad" cholesterol	Regulates homocysteine to protect arteries
Mushrooms	Promote natural detoxification	Reduce the risk of colon and prostate cancer	Lower blood pressure
Orange	Reduces levels of "bad" cholesterol	Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia	Pectin suppresses appetite
Papaya	Enzymes aid digestion	Reduces risk of lung cancer	Enhances fat burning
Plums & Prunes	Counter constipation	Antioxidants defend against DNA damage	Protects against post-menopausal bone loss
Pomegranate	Enhances sunscreen protection	Lowers "bad" cholesterol	Fights prostate cancer
Pumpkin	Protects joints against polyarthritis	Lowers lung and prostate cancer risk	Reduces inflammation
Raspberries	Inhibit growth of oral, breast, colon and prostate cancers	Antioxidant DNA defense	Lower "bad" cholesterol levels
Strawberries	Protect against Alzheimer's	Reduce "bad" cholesterol	Suppress growth of colon, prostate and oral cancer
Sweet Potato	Reduces stroke risk	Lowers cancer risk	Protect against blindness
Watermelon	Supports male fertility	Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal	Protects skin against sunburn
Banana	Increases Fat Burning	Lowers risk of colorectal and kidney cancer, leukemia	Reduces asthmas symptoms in children

One of my missions in life is to share this kind of knowledge with others, so they can live more vital, active, satisfying lives. Found at http://www.huffingtonpost.com/david-h-murdock/a-recipe-for-longevity_b_205355.html

Do Anti-Cancer Superfoods Really Work?

BeWellBuzz — Thu, 12 Mar 2009 02:45:38 +0000

This a great article about important superfoods that we all have to add to our diet. If somebody in your close family have ever had cancer, you should definitely be eating those foods to reduce your chance of having to fight this horrible disease. The short answer to this question is---yes. They really do. While studies are ongoing, and in many cases experts still don't know exactly how these superfoods work, there's strong evidence that certain fruits and vegetables rich in plant-based nutrients can both prevent tumors from starting and halt their growth. Here, the top foods to work into the family diet if you'd like to cut cancer risk or help those with cancer recover. And who wouldn't? Blueberries, açai berries, raspberries, and cranberries The rich, dark colors of blueberries, Brazilian açai berries, raspberries and cranberries come from phytochemicals that protect against numerous types of cancer. Most recently, researchers at the University of Florida found that the active ingredient in açai berries destroyed cancer cells when tested in cell cultures. And blueberries and muscadine grapes contain compounds that recent research shows cause cancer cells in the liver to self-destruct. In studies particularly important to women, cranberries have recently been discovered to be an important weapon in the fight against deadly ovarian cancer. Studies reported at the annual meeting of the American Chemical Society found that ovarian cancer cells that were becoming resistant to platinum chemotherapy---the standard of care for ovarian cancer---became six times more sensitive when exposed to a compound in cranberries. The anti-cancer properties of all these berries are so strong that researchers have developing concentrated supplements and other products such as purees and concentrates. Green tea One of the first plant-based chemicals to be studied for its anti-cancer properties, catechins-the chemicals in green tea-have been known for some time to prevent and reduce recurrence of breast and other cancers. With this particular chemical, experts even know why: a chemical known as EGCG inhibits breast tumor growth, a University of Mississippi study shows. Just two cups a day is enough to do the trick. Garlic Numerous studies over the years (more than 30 different studies to date) have documented the anti-cancer properties of garlic. The strongest evidence so far has focused on digestive cancers, but garlic appears to protect against all types of cancer, including breast and prostate. According to the National Cancer Institute, an analysis of seven different large-scale population studies showed that the more raw and cooked garlic a person consumed, the lower the risk of stomach and colorectal cancer; one study found that middle-aged women who regularly consumed garlic had a 50 percent lower risk of developing colon cancer. Scientists have isolated two active ingredients in garlic, allicin and allyl sulfur, and demonstrated that they prevent and fight cancer in both animals and humans; you can take garlic in supplement form but the capsules must be enteric-coated to protect these active ingredients. Add crushed, fresh garlic to your meals whenever possible; some experts also recommend waiting 15 minutes between peeling and chopping the garlic to get the full effects of the active compounds. Broccoli and cabbage British researchers made headlines last year with a study that showed that men with early signs of developing prostate cancer prevented tumor growth by eating broccoli four times a week. Other studies have shown anti-cancer benefits from eating cabbage, Brussels sprouts, and other cruciferous vegetables. Tomatoes Harvard researcher Edward Giovannucci reviewed 72 different studies published by the National Cancer Institute, and concluded that lycopene, the active chemical in tomatoes, lowered the risk of many different cancers, particularly prostate, breast, lung and colon cancer. Subsequently, the FDA conducted a review of its own and disagreed, refusing food companies' request to label tomato products with an anti-cancer health promotion message. However, many experts believe the FDA's process was flawed and that tomatoes will be vindicated by further studies. Interesting news: cooking tomatoes seems to enhance the effects of lycopene, qualifying tomato-based sauce as a nutritional powerhouse. Resveratrol The hype about red wine centers on an antioxidant called resveratrol that's present in grapes and grape juice, but is most concentrated in red wine. Numerous studies show that resveratrol possesses powerful anti-cancer activity. Teams at several universities and cancer centers are studying resveratrol's effects against specific types of cancer. Most recently, a University of Nebraska study published in Cancer Prevention Research demonstrated that resveratrol suppresses the abnormal cell growth that leads to most types of breast cancer. Breast cancer is fueled by estrogen, and resveratrol acts to block the action of the estrogen, preventing it from feeding tumor growth. Previously, research conducted at the University of Alabama at Birmingham showed that mice fed a diet enriched with resveratrol had an 87 percent reduction in their risk of developing prostate tumors of the most dangerous kind. The problem, however, is that higher alcohol intake has been linked to cancer as well, particularly breast and esophageal cancer. The solution? One glass of red wine a day, unless you're at risk for or have one of these types of cancer, in which case a resveratrol supplement is a better idea. Soy The active ingredient in soy is genistein, which is a phytoestrogen that protects against hormone-dependent cancers. It's also a powerful inhibitor of several proteins that are implicated in the uncontrolled growth of cancer cells. To get the anti-cancer benefits of soy, you need to consume about 50 grams per day of the whole food, such as raw fresh soybeans, known as edamame, dry roasted soybeans, or tofu. The research to date shows that supplements containing isoflavones don't work with the same action as soybeans themselves and in fact can be bad for you rather than good. Watercress and spinach Watercress isn't exactly a major part of the American diet. But maybe it should be, according to researchers in Ireland, who released studies in the past two years showing that eating watercress everyday can prevent the DNA damage that leads to cancer. Research published in the American Journal of Clinical Nutrition---but conducted in Ulster, where people are more comfortable eating watercress---found that antioxidants in the nutrient-rich greens prevented free radicals from damaging healthy cells. Spinach, which we're all more familiar with, is also a cancer fighter; research conducted by the M. D. Anderson Cancer Center in Texas showed spinach to protect against bladder cancer. The chemical that gives spinach its dark green color, chlorophyllin, proved to reduce the risk of liver cancer in research by the National Academy of Sciences. Who cares about muscles? Here's a much more important reason to eat your greens.