Health Bites » Did you Know? Incredible Edibles Part 1

An edited extract from The 100 Foods You Should Be Eating by Glen Matten

Watermelon for sun protection

As its name suggests, watermelon is nearly all water. But it’s also a good source of the red plant pigment lycopene, associated with a reduced incidence of heart disease and prostate cancer, and protection of the skin against damage from UV light. Other sun-screening foods: tomatoes, red peppers, green tea, mackerel.

Leeks for digestion

Judging by the TV ads, I guess you know about probiotics - ‘friendly’ bacteria - already. You probably know less about prebiotics, the fibre that stimulates the good bugs. Leeks contain prebiotics in abundance, which spells happy days for digestive health and may even enhance the immune system. Other prebiotic foods: bananas, asparagus, artichokes, onions.

Coffee for a healthy liver

If I told you there was a drink that might reduce the risk of diabetes, Parkinson’s, cirrhosis, gallstones and liver cancer, you might be surprised to find it in Starbucks. But coffee is such a significant source of antioxidants that it could feasibly claim to be a health beverage. More liver-lovers: artichokes, rocket, blueberries, beetroot, broccoli.

Swiss chard for vision

Chard is especially rich in two carotenoids called lutein and zeaxanthin, which are also present in the eyes. It looks likely that diets rich in these beneficial compounds may protect eye health by helping to reduce the risk of macular degeneration and cataracts. Chard is good steamed or sauteed, as well as added to soups and stews. Other eye-brighteners: kale, spinach, peas, broccoli, eggs.

Coriander for anti-aging

A generous sprinkling of fresh coriander helps to make up for the lack of green leafy stuff in our diets. It contains good levels of betacarotene and vitamin C, two of the antioxidants thought to protect against age-related disease, and measures up pretty well against other antioxidant-rich fruit and vegetables. More antioxidant agents: berries, broccoli, peppers, carrots, leafy green vegetables.

Red grapes for your heart

The clever compounds in the skins are the attention-grabbers here, accounting for a lot of the fuss about the benefits of red wine. These polyphenols are widely touted for their cardioprotective properties, and the darker the grapes, the higher the polyphenol levels are likely to be. Other heart helpers: red wine, purple grape juice, nuts, oily fish.

Curry for immunity

Turmeric is hot stuff with researchers because it contains curcumin, which has anti-inflammatory and even anti-cancer properties. It might just turn out to be a brain food, too, with mounting evidence that it may help protect against Alzheimer’s. Not a bad reason to make a curry. More immune-boosters: garlic, watercress, tomatoes, pumpkin seeds .