By Joan Raymond
Cranberries
They
earn super status for their ability to help fight off nasty urinary
tract infections. About 10 ounces of juice a day does the trick. Plus,
recent research shows that cranberries might also help fend off colds
and fight stomach bugs, gum disease, and certain types of cancer. Add a
little unsweetened cranberry juice to smoothies, and sprinkle some
dried berries into cereal and muffin mix.
Walnuts
These
nuts are rich in omega-3s, which help reduce inflam-mation and increase
good cholesterol. They may even help with depression and reduce your
risk of Parkinson’s and Alzheimer’s diseases. Top your salad with 1/4
cup or try them in pesto.
Beans
The
humble legume may prevent heart disease and help head ?off colon
cancer. Rich in two heart-friendly phytochemicals, beans are packed
with magnesium, potassium, folate, and fiber. Get a 1/2 cup five to six
times per week by adding canned kidney and garbanzo beans (rinse and
drain first) to salads, burritos, and dips.
Fish
Studies
show that eating seafood rich in omega-3s at least twice a week could
reduce your risk of heart disease. And the reports say women of
childbearing age and nursing mothers can safely eat as much as 12
ounces of seafood a week if they avoid high-mercury swordfish, shark,
tilefish, and king mackerel; albacore tuna should be limited to 6
ounces a week.
Tomatoes
Loaded
with the antioxidant lycopene, tomatoes and ?cooked tomato products
pack a big health punch (at 32 milligrams, 1 cup of spaghetti sauce
serves up the day’s recommended intake). Studies show that women with
lycopene-rich diets can have as much as a 50 percent lower risk of
developing breast cancer. The antioxidant can also lower your blood
pressure and bad cholesterol, and may even reduce your risk of getting
macular degeneration and a host of cancers.