Dr. Jonny Bowden

Tag: superfoods

  • Onions: A Real Superfood

    Onions: A Real Superfood

    Onions (excerpt from the best-selling book, “The 150 Healthiest Foods on Earth“)

    There’s no two ways about it: onions are a cancer-fighting food.

    In a number of impressive published studies, the consumption of onions (and other members of the allium vegetable family) demonstrated protective effects against stomach cancer. And in one study published in the journal of the National Cancer Institute, eating onions (as well as other members of its family like garlic, scallions, chives and leeks) significantly lowered the risk for prostate cancer.

    Onions (and its close relatives) have also been shown to have the same effect against esophageal cancer. In Vidalia, Georgia, where the Vidalia onion comes from and where onions are consumed in large quantities, the death rate from stomach cancer is 50% lower than the national mortality rate from stomach cancer. One theory is that onions contain diallyl sulfide which has the effect of increasing the body’s production of an important cancer fighting enzyme, glutathione-S-transferase.

    At least two important studies show that onions help build strong bones. In one, published in the prestigious journal Nature, male rats fed a small amount of dried onion daily had a 17% increase in calcium; female rats that had had their ovaries removed (which would rapidly induce bone loss and osteoporosis) had stronger bones when fed onions.

    And in another study, published in the Journal of Agriculture and Food Chemistry, a compound in onions inhibited the activity of the cells (osteoclasts) that break down bones. The popular drug Fosamax works in a similar way, but onions have no side effects unless you count the need to chew gum before making out.

    Onions belong to the allium family, which also includes leeks, garlic and shallots. They contain a whole pharmacy of compounds with health benefits, including thiosulfinates, sulfides, sulfoxides and other smelly sulfur compounds.

    But those same smelly compounds offer a lot of nutrition bang for the relatively small price of a little eye-watering. In a study in the European Journal of Clinical Nutrition, onions are one of a very select group of foods the combination of which was found to reduce mortality from coronary heart disease by an impressive 20% (the others included broccoli, tea and apples).

    Onions contain powerful antioxidants and are anti-inflammatory, antibiotic and antiviral. They are a great source of quercetin, one of my favorite anti-inflammatory compounds, and one which itself is associated with beneficial effects on chronic diseases like cancer and heart disease.

    The class of chemicals that quercetin belongs to- flavanoids– have anti-allergic properties as well, and quercetin in particular is frequently used by nutritionists as part of their arsenal for treating allergies with natural substances. Quercetin can help relieve asthma and hay fever by blocking some of the inflammatory responses in the airways.

    Our bodies absorb quercetin from onions very easily, though you’ll probably need quercitin supplements if your main interest is using it therapeutically as an anti-inflammatory. Onions also contain a number of sulfides very similar to those in garlic, which may lower blood lipids and blood pressure.

    The type of onion affects the content of the health promoting chemicals, and the stronger tasting ones probably have superior properties.

  • 10 Superfoods for Weight Loss (Part Two)

    Last week I told you about superfoods that can help you lose weight quickly, foods like grapefruit, pumpkin, berries, sardines, and grass-fed beef. Here are five more superfoods that pack a ton of nutrition into a relatively small number of calories, filling you up, stabilizing your blood sugar, and making it far less likely that you’ll go on a waist-busting binge.

    Nuts About Nuts…

    Nuts should be a staple of your weight-control diet. I realize this piece of advice may be contrary to much of what you’ve heard about nuts being “fattening,” but nonetheless it’s absolutely true.

    While nuts are high in calories and probably shouldn’t be eaten by the fistful, a very substantial number of important studies have demonstrated that regular inclusion of nuts in the diet lowers the risk for coronary heart disease by double digits4. Other research shows positive effects on the risk of dementia, stroke, and diabetes.

    And the current evidence is clear that a moderate intake of nuts doesn’t cause weight gain5. In the Nurses’ Health Study, one of the largest epidemiological studies, frequent nut consumers were actually a bit thinner than those who didn’t indulge. The “magic” amount seems to be about five ounces a week, or 1 to 1.5 ounces about five times a week.

    Great Guava…

    Among the superfoods of the world, guava is a sleeper. With a taste that’s been described as “part strawberry part pear,” one cup of this vitamin-rich, low-calorie fruit contains a whopping 8 grams of fiber, a well-known aid to weight control (not to mention digestive health).

    And in one widely used test of antioxidant power, guava scored second only to blueberries. Plus, guava contains lycopene, a cancer-fighting antioxidant also found in tomatoes.

    Kickin’ Kale…

    Kale is a member of the Brassica family, vegetable royalty that boasts cabbage and broccoli among its relatives. It’s rich in potent cancer fighting substances called indoles, and loaded with bone-building vitamin K.

    Kale also contains sulforaphane, a powerful nutrient that helps the liver detoxify carcinogens and other toxins. Kale has the highest antioxidant rating of any vegetable and is ridiculously low in calories.

    Try it tossed with olive oil, a few dried cranberries and some pine nuts.

    Eggs-actly Right…

    Eggs are the protein source against which all others are judged. They’re also one of the best weight control foods on the planet.

    Research has shown that choosing eggs for breakfast helps people manage hunger while lowering calorie consumption throughout the rest of the day6,7,8. And, for goodness sake, stop with the egg-white omelets — they’re so 1980s. The yolk is loaded with good stuff like lutein, the superstar of eye nutrition and choline, which helps support brain function.

    The little bit of fat in the yolk contributes mightily to the feeling of sustained fullness and satisfaction. Don’t be afraid of it!

    Blood-Sugar Busting Beans…

    Fiber is the secret weapon in weight-control. It fills you up, slowing the entrance of sugar into the blood system and preventing the blood sugar spikes that frequently lead to hunger and cravings. Fiber also normalizes bowel movements, helps maintain bowel health, reduces the risk of type ll diabetes, and aids in weight loss.

    And no food on the planet supplies as much fiber as beans, logging in 12–17 grams a cup. They are also a great source of protein, typically providing 12–17 grams per single cup.

    Beans are also a fabulous source of antioxidants. Research on the areas of the globe where people routinely live to 100 in vibrant good health showed that beans were a staple in the diets of all four of the areas studied (known as “The Blue Zones”).

    Truly Super Foods…

    It’s no small coincidence that the same foods that help you control your weight happen to be the same ones that confer a wide spectrum of health benefits. Rather than focusing on what not to eat, try building your diet around the foods mentioned here.

    The only “side effect” of this weight loss plan is a major improvement in your overall health and well-being.