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Provided Courtesy of Nutrition411.com Nutrient-Dense Plant Foods That Promote Good Health Contributed by Pam Wilson, MS, RD Updated by Nutrition411.com staff Review Date 4/14 G-1296 What Is the Role of Diet and Good Health? • Most experts agree that a healthy diet can play a role in a healthy immune system and also prevent some chronic diseases • Some vitamins, minerals, and phytochemicals found in food act as antioxidants, which may help keep your immune system healthy and prevent chronic diseases such as heart disease and cancer • Studies are continuing to look at the exact relationships between specific foods and health What Is An Antioxidant? • Antioxidants are substances thought to protect body cells from the damaging effects of oxidation: – Vitamins A, C, and E and beta-carotene – The mineral selenium – Phytochemicals, including flavonoids, lycopene, anthocyanins, and phenolic compounds Intake of Antioxidants • A high intake of antioxidants may help prevent heart disease and cancer, and may keep the immune system strong • No evidence proves that taking antioxidant supplements has the same effects as foods Apples • Contain flavonols Blackberries and Blueberries • Contain phenolic compounds Cabbage • Contains anthocyanins Cantaloupe • Provides a good source of antioxidants: − Vitamin C − Beta-carotene Carrots • Contain beta-carotene Citrus Fruits: Oranges, Grapefruit, and Lemons • Provide an excellent source of vitamin C Cruciferous Vegetables • Contain flavonoids and antioxidant vitamins Garlic • Contains several antioxidants Green Tea • Provides an excellent source of phenolic compounds Hot Peppers • Contain capsaicin, which is an antioxidant Kale • Contains beta-carotene, flavonoids, and other phytochemicals Lentils and Dry Beans and Peas • Rich in a variety of phytochemicals Nuts • Hazelnuts, walnuts, and pecans are highest in phytochemicals Onions • Contain compounds that may help prevent cancer and lower blood pressure and blood cholesterol Parsley • Contains vitamin C, vitamin A, and other antioxidant compounds Pumpkin • Contains beta-carotene and phenolic compounds Spinach • Provides a good source of: − Beta-carotene − Vitamin C − Vitamin E Strawberries • Provide a good source of: − Vitamin A − Vitamin C − Flavonoids Sunflower Seeds • Provide an excellent source of vitamin E Sweet Potatoes and Yams • Provide an excellent source of: − Beta-carotene − Vitamin C − Vitamin E Tomatoes, Tomato Sauce and Paste, and Ketchup • Contain lycopene and flavonoids Watermelon • Contains lycopene and phenolic substances Whole Grains • Contain vitamin E References American Cancer Society®. Guidelines on Nutrition and Physical Activity for Cancer Prevention. http://www.cancer.org/acs/groups/cid/documents/webcontent/002577pdf.pdf. Atlanta, GA: American Cancer Society; 2012. Antioxidants & phytonutrients. Nutrition.gov Web site. http://www.nutrition.gov/whats-food/antioxidants-phytonutrients. Accessed April 11, 2014. Harvard Health Publications, Harvard Medical School. How to boost your immune system. Harvard Health Web site. http://www.health.harvard.edu/flu-resourcecenter/how-to-boost-your-immune-system.htm. Accessed April 11, 2014. National Center for Complementary and Alternative Medicine, National Institutes of Health Web site. www.nccam.nih.gov. Accessed April 11, 2014.