"Top 10" -- Avocados

Avocados are considered an uncommon fruit that grows on trees, have inner seeds, and contain high amounts of oil.1  Avocados are a higher calorie food, each containing approximately 300 calories and consisting of about 12 grams of carbohydrates, 30 grams of fat, and 4 to 5 grams of protein.1  Don't let the calories and fat scare you, though.

Eating avocados is a great way to incorporate healthy monounsaturated fat into the diet.2 Regularly eating avocados has been shown to reduce cholesterol, including LDL and triglycerides.2 Eating foods rich in monounsaturated fat has also been tied to a decreased risk of diabetes and cancer.2 Avocados contain a few grams of saturated fat, but because they are from a whole, natural food, they are not considered harmful like other fats found in many processed foods and animal products.2

Beta-sitosterol, another compound found in avocados has demonstrated cholesterol lowering effects and seems to greatly protect the prostate.2 In addition, this superfood has nearly zero impact on blood sugar.2

Avocados are rich in other crucial nutrients such as potassium, folate, vitamin A, and beta-carotene.2 They also contain lutein, which is an antioxidant that provides excellent protection for the eyes and skin.2 Further, one avocado can provide up to one half day’s worth of fiber.2

Interestingly, there is a difference between California and Florida avocados -- both are good, but California avocados have approximately 20 percent less calories than Florida avocados, 13 percent less fat, and 60 percent fewer carbohydrates.2 California avocados have also been shown to contain more lutein and zeaxanthin, important antioxidants.2 On the flip side, Florida avocados have approximately 20 percent more potassium, as well as some additional calcium and phosphorous.2 Those those that are watching fat and calorie intake may want to eat the California variety.2

1Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet & nutritional medicine. Berkeley: Celestial Art.
2Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.

"Top 10" -- Blueberries

Blueberries are plentiful at this time of year making them particularly easy to incorporate into the diet. They are less expensive in the summer months, as well, and "locally grown" blueberries can often be found in grocery stores. Many orchards and farms also offer blueberry picking for those interested in the adventure of gathering their own food. Fresh blueberries are in season in the United States from May through October, but frozen blueberries grown in other countries are available here throughout the year.2

Blueberries aren't just delicious -- they have been shown to curtail memory loss and other types of brain deterioration.1 This is primarily because of compounds called anthocyanins that provide antioxidant and anti-inflammatory effects helping to reduce the chance of getting Alzheimer's disease, Parkinson's disease, heart disease, and arthritis.1 These compounds may also help to maintain eye health.1

Blueberries have a very high Oxygen Radical Absorbance Capacity (ORAC) rating, which means they have a significant capability to combat free radicals.1 "Blueberries, raspberries, and blackberries top the list when it comes to free-radical scavenging antioxidants."3 Research has even shown that wild blueberries demonstrate some remarkable cancer fighting abilities.1

Blueberries also contains a substance called pterostilbene, which is more effective than resveratol in reducing cholesterol, limiting artery plaque, and reducing blood fat.1

Blueberries are easily accessible at any time of year and can be eaten fresh or frozen to obtain their health benefits.1 My favorite ways to eat them are in smoothies, on oatmeal or cereal, and by the handful as an easy snack.

Unfortunately, blueberries are on the Environmental Working Group's "Dirty Dozen" list of foods most heavily contaminated with pesticides, so buying organic is recommended. For more information, please visit http://www.foodnews.org/ or http://www.ewg.org/.

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2WHFoods.com. July 16, 2010. Blueberries. Retrieved from http://www.whfoods.com/genpage.php?tnames=foodspice&dbid=8
3Tweed, V. and Vukovic, L. Spring 2010. Amazing Wellness. Supercharge.

"Top 10" -- Apples

Apples come in a variety of colors, textures, and flavors, making their appeal vast. Yet many people may not know how healthy this common fruit is. The consumption of apples has actually been shown to decrease the chances of getting diabetes, cancer, asthma, and even heart disease.1

Apples contain important phytochemicals, minerals, and fiber all contributing to their healthful status. Phytochemicals, including flavonoids, are compounds that provide antioxidant power.1 One of the primary phytochemicals in apples is quercitin, which has been shown to reduce prostate cancer cell development.1 Studies have shown that the phytochemical compounds in apples, many of which are in the skin, have been shown to substantially reduce liver cancer cell growth, colon cancer cell growth, and lung cancer risk.1

Apples are an important source of minerals, particularly boron, which is critical for healthy bones.1 Boron has even been shown to be an important limiting factor for arthritis symptoms and is important for maintaining energy.1 Eating apples can even help to keep the teeth clean.2

Apples are rich in soluble fiber, namely pectin, which can help to reduce LDL cholesterol as well as to stabilize blood sugar.1 However, people with blood sugar issues or diabetes may need to consult their doctor about eating apples because they contain a natural sugar called fructose.1

Buying organic apples is recommended because of the potential for pesticide contamination, according to the Environmental Working Group, which put apples on its list of 12 foods most contaminated with pesticides.1 In addition, avoiding apple juice is advised unless it is homemade, as many commercial juices are little more than sugar and water.1

Apples are filling and make a great snack at only 100 calories each!2

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006), Staying healthy with nutrition: the complete guide to diet & nutritional medicine. Berkeley: Celestial Arts.