If you analyze all the most health-promoting, disease preventing, antiaging, risk-factor-limiting diets in the world, fourteen nutrients consistently turn up. They are associated with reducing a wide range of chronic ailments. Countless studies demonstrate that the higher your level of these nutrients, the slower you age and the less chronic disease you suffer. Here is a list of the top fourteen Super Nutrients along with the foods that offer the richest sources of the “super fourteen.”
One: Vitamin C
Aim for at least 350 milligrams per day from a combination of the following foods:
1 large yellow bell pepper = 341 mg.
1 large red bell pepper = 312 mg.
1 common guava = 165 mg.
1 large green bell pepper = 132 mg.
1 cup fresh orange juice = 124 mg. (97 mg./cup from frozen concentrate)
1 cup fresh sliced strawberries = 97 mg.
1 cup fresh broccoli (chopped) = 79 mg.
As an antioxidant, vitamin C helps to prevent cataracts — the clouding of the lens of the eye that can lead to blindness in older adults. The lens needs a lot of vitamin C to counteract all the free radicals that form as a result of sunlight on the eye. As with the other antioxidants, vitamin C helps to prevent heart disease by preventing free radicals from damaging artery walls, which could lead to plaque formation. This nutrient also keeps cholesterol in the bloodstream from oxidizing, another early step in the progression towards heart disease and stroke. Vitamin C may help people who have marginal vitamin C status to obtain favorable blood cholesterol levels. High blood pressure may also improve in the presence of this wonder vitamin. All these factors combined make vitamin C an inexpensive and easy way to lower one’s risk of heart disease and strokes.
Two: Folic Acid
Aim for 400 micrograms per day from a combination of the following foods:
1 cup cooked spinach = 263 mcg. folic acid (in food folic acid is called folate)
1 cup boiled kidney beans = 230 mcg.
1 cup boiled green soybeans = 200 mcg.
1.2 cup soy nuts = 177 mcg.
1 cup orange juice from frozen concentrate = 110 mcg.
4 cooked asparagus spears with 1.2 inch base = 89 mcg.
1 cup (frozen) chopped cooked broccoli = 103 mcg.
Folic acid is a requirement for both children and adults in the production of healthy red blood cells to prevent anemia, particularly during times of rapid cell growth and division. It is necessary in the production and maintenance of new cells, DNA and RNA synthesis and preventing changes to DNA. It is therefore a critical component in preventing cancers.
Three: Selenium
Aim for 70 to 100 micrograms per day from a combination of the following foods:
3 ounces cooked Pacific oysters = 131 mcg.
1 cup whole grain wheat flour = 85 mcg.
1 dried Brazil nut = 68 to 91 mcg.
1.2 can of Pacific sardines = 75 mcg.
3 ounces of canned white tuna = 56 mcg.
3 ounces cooked clams = 54 mcg.
6 farmed oysters = 54 mcg.
3 ounces roasted skinless turkey breast = 27 mcg.
Numerous research reports indicate that higher blood levels of selenium lowers mortality from cancer including lung, colorectal, prostate and skin cancer1. Laboratory studies indicate the potentially beneficial role of selenium in the management of mammary cancer2. Selenium is an antioxidant and appears to regenerate vitamins E and C so that they can continue to fight free radicals. Selenomethionine is its best form. You need 200 mcg a day with food. Be aware that doses of more than 400 mcg daily can be toxic.
Research also shows that a lower antioxidant status has been linked to higher incidence of cardiovascular diseases due to increased levels of LDL oxidation3,4. Selenium is one of the antioxidants that may help to inhibit LDL oxidation.
Four: Vitamin E
Aim for at least 16 milligrams per day from a combination of the following foods:
2 tablespoons wheat germ oil = 41 mg. (total tocopherals)
2 tablespoons soybean oil = 2.6 mg.
2 tablespoons canola oil = 13.6 mg.
2 tablespoons peanut oil = 9.2 mg.
2 tablespoons flaxseed oil = 4.8 mg.
2 tablespoons olive oil = 4 mg.
1 ounce raw (23.24 whole kernels) almonds = 7.7 mg.
1.4 cup hulled dry-roasted sunflower seeds = 6.8 mg.
2 tablespoons raw (untoasted) wheat germ = 5 mg.
1 medium orange bell pepper = 4.3 mg.
1 ounce hazelnuts (20.21 kernels) = 4.3 mg.
2 tablespoons peanut butter = 3.2 mg.
1 cup blueberries = 2.8 mg.
Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body that cause tissue and cellular damage. Vitamin E also contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing. Some studies have shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease.
Other studies have shown that taking large doses of Vitamin E has decreased the risk of Coronary Artery Disease (CAD). Animal studies have suggested that vitamin E does slow the development of atherosclerosis, but the American Heart Association doesn’t recommend using supplements until the effects are proven in large-scale, carefully controlled clinical trials.
Five: Lycopene
Aim for 22 milligrams per day of this carotenoid from a combination of the following foods:
1 cup tomato sauce (canned) = 37 mg.
1 cup R. W. Knudsen Very Veggie vegetable cocktail from
concentrate = 22 mg.
1 cup tomato juice = 22 mg.
1 watermelon wedge (1.16 of a melon 15 inches long, 71.2 inches in
diameter) = 13 mg.
1 cup canned stewed tomatoes = 10.3 mg.
1 tablespoon tomato paste = 4.6 mg.
1 tablespoon ketchup = 2.9 mg.
1.2 pink grapefruit = 1.8 mg.
Keep in mind that tomato sources of lycopene are far more bioavailable from cooked vs. raw (unprocessed) tomato products. The lycopene found in watermelon is very bioavailable. (To date we are not aware of any studies evaluating the absorption characteristics of other fruit sources of lycopene; presumably they are similar to watermelon.)
Six: Lutein/Zeaxanthin
Aim for 12 milligrams per day of this carotenoid from a combination of the following foods:
1 cup cooked kale (chopped) = 23.7 mg.
1 cup cooked spinach = 20.4 mg.
1 cup cooked collard greens (chopped) = 14.6 mg.
1 cup cooked turnip greens = 12.1 mg.
1 large sweet orange bell pepper = 9.2 mg.
1 cup cooked green peas = 4.2 mg.
1 cup cooked broccoli = 2.4 mg.
Seven: Alpha-carotene
Aim for 2.4 milligrams per day of this carotenoid from a combination of the following foods:
1 cup canned pumpkin = 11.7 mg.
1 cup cooked carrots (slices) = 6.6 mg.
10 raw medium baby carrots = 3.8 mg.
1 cup cooked butternut squash (cubes) = 2.3 mg.
1 large sweet orange bell pepper = .3 mg.
1 cup cooked collard greens (chopped) = .2 mg.
Eight: Beta-carotene
Aim for 6 milligrams per day of this carotenoid from a combination of the following foods:
1 cup cooked sweet potato = 23 mg.
1 cup canned pumpkin = 17 mg.
1 cup cooked carrots (slices) = 13 mg.
1 cup cooked spinach = 11.3 mg.
1 cup cooked chopped kale = 10.6 mg.
1 cup cooked butternut squash (cubes) = 9.4 mg.
1 cup cooked collard greens (chopped) = 9.2 mg.
Nine: Beta Cryptoxanthin
Aim for at least 1 milligram per day of this carotenoid from a combination of the following foods:
1 cup cooked butternut squash (cubes) = 6.4 mg.
1 cup cooked red bell pepper (strips) = 2.8 mg.
1 Japanese persimmon (21.2 inches in diameter) = 2.4 mg.
1 cup mashed papaya = 1.8 mg.
1 large sweet red bell pepper (raw) = .8 mg.
1 cup fresh tangerine juice = .5 mg.
1 medium tangerine = .3 mg.
Ten: Glutathione
Optimum daily recommendation amounts are not yet known. Foods high in glutathione include:
asparagus
watermelon
avocado
walnuts
grapefruit
peanut butter
oatmeal
broccoli
oranges
spinach
Eleven: Resveratrol
Optimum daily recommendation amounts are not as yet known. Data suggests that this phytonutrient plays a role in preventing inflammation and cancer. It seems to have cardio-protective activity. Foods high in resveratrol include:
peanuts
purple grape skins
red wine
purple grape juice
cranberries/cranberry juice
Twelve: Fiber
The Food and Nutrition Board of the Institute of Medicine recently released their new dietary reference intakes for fiber. They are:
Females 19 to 50 years old: 25 grams;
females 51 to 70 years old: 21 grams
Males 19 to 50 years old: 38 grams;
males 51 to 70 years old: 30 grams
These should be minimum goals, and if one’s fiber intake is higher through the consumption of whole food and whole food products, so much the better.
Whole foods:
1 cup cooked black beans = 15 grams fiber
1.4 cup dry pinto beans = 14 grams
1 cup cooked garbanzo beans = 13 grams
1.4 cup dry lentils = 9 grams
1 cup fresh raspberries = 8 grams
Thirteen: Omega-3 Fatty Acids
The Food and Nutrition Board of the Institute of Medicine, the National Academies, recently set an adequate intake of 1.6 grams per day of plantderived omega-3s (alpha linolenic acid, ALA) for adult men and 1.1 grams per day for adult women. They set a target amount of marine-derived omega-3s (EPA/DHA) of 160 milligrams per day for adult males and 110 milligrams per day for adult females.
Aim for the above goals through a combination of the following foods:
EPA/DHA = primarily marine-derived omega-3 food sources.
3 ounces cooked Chinook (king) salmon = 1.5 grams
3 ounces sockeye salmon = 1 gram
3 ounces farmed Rainbow trout = 1 gram
1 can sardines = .9 gram
3 ounces canned white tuna in water = .7 gram
Consider using an EPA/DHA supplement on days when you do not eat marine sources of omega-3 fats.
Alpha linolenic acid (ALA) = plant-derived omega-3 food sources
Oils
1 tablespoon canola oil = 1.3 grams
1 tablespoon soybean oil = .7 gram
1 tablespoon walnut oil = 1.4 grams
1 tablespoon flaxseed oil = 7.3 grams
Green leafies
1 cup cooked spinach = .2 gram
1 cup cooked collard greens = .2 gram
Other foods
1.2 cup dry roasted soy nuts = 1.2 grams
1 tablespoon flaxseed = 2.2 grams
1.2 cup wheat germ = .5 gram
1 ounce (14 halves) English walnuts = 2.6 grams
1 omega-3 gvegetarianh hen egg = amounts vary; check the carton
Fourteen: Polyphenols
Optimum daily recommended amounts for this class of phytonutrients has not yet been determined. The following foods and beverages have significant amounts of polyphenols:
Whole foods
berries
dates and figs
prunes
kale, spinach
parsley, dried parsley
apples with skin
citrus
grapes
Jams
The top three jams for total polyphenol content:
Trader Joe’s Organic Blueberry Fruit Spread
Knott’s Pure Boysenberry Preserves
Trader Joe’s Organic Blackberry Fruit Spread
Beverages
green, black, or oolong tea soymilk 100 percent fruit juices (berry, pomegranate, Concord grape, cherry, apple, citrus, prune) The top three 100 percent fruit juices for total polyphenol content are Odwalla C Monster, Trader Joe’s 100 percent Unfiltered Concord Grape Juice, and R. W. Knudsen 100 percent Pomegranate Juice.
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