It seems like every day we’re bombarded with marketing for some exotic “superfood” with seemingly magical qualities that supposedly justify an outrageous price tag. But while the benefits of some hysterically hyped foods are still unconfirmed, other fruits, vegetables, grains, dairy products and beverages sitting in your fridge right now get little fanfare despite the fact that they’re truly super. Red wine, oats, broccoli, soybeans, carrots, yogurt and walnuts are just a few examples of “˜bioactive’ foods, which go beyond mere calories and nutrients, to actually interact with our bodies in beneficial ways.

These seven bioactive foods can help you lose weight, reduce blood pressure, eliminate potential carcinogens from the body and even actively fight cancer cells. Want to pack all of these nutritional powerhouses into one meal? Pour yourself a glass of red wine and whip up some vegetable tofu stir-fry, then indulge in some sweet yet ultra-healthy apple walnut muesli with yogurt.

Red Wine

Not that you really needed an excuse to break open that bottle of organic California Pinot Noir, but the knowledge that red wine really is good for your health certainly doesn’t hurt. Compounds in red wine lower risk of certain cancers and heart disease, reduce blood pressure, relieve constipation and can even be helpful in weight loss.

A 2009 study on the bioactive compounds in red wine found that regularly imbibing low to moderate quantities may prevent damage to cells thanks to a complex cocktail of flavonols, anthocyanins, phenolic acids and the star of the show, reservatrol.

“The breadth of benefits is remarkable – cancer prevention, protection of the heart and brain from damage, reducing age-related diseases such as inflammation, reversing diabetes and obesity, and many more,” says Biomedical Sciences professor and study author Lindsay Brown.

Broccoli

Back when you were a wee vegetable-hater who pushed spinach around on your plate, your mama really wasn’t trying to punish you by telling you to eat your greens. As it turns out, that’s one piece of parental advice that is backed up by solid science. Sure, leafy green vegetables are full of vitamins and fiber – but they also contain those awesome bioactive compounds that make otherwise ordinary foods super.

Green vegetables – particularly cruciferous vegetables like broccoli – contain phytochemicals called glucosinolates that our bodies convert into bioactive substances called isothiocyanates. These “˜ITCs’ are a triple threat against cancer: they stop certain cancer-promoting enzymes, help eliminate some potential carcinogens from the body and induce the death of damaged cells that could otherwise turn cancerous, especially in the digestive tract.

Soybeans

Soy: friend or foe? There’s a lot of conflicting information out there. It all started when the phytoestrogens in soy were found in some studies to prevent breast cancer – and then other studies found that they could actually contribute to cancer risk. The jury’s still out, but according to the latest research, moderation is the key.

There’s much more to soy than just phytoestrogen. This powerful little bean can lower bad cholesterol, reduce risk of heart disease, stabilize blood sugars, heal stomach ulcers and help you gain muscle. All those saponins, phytic acids, phytosterols, trypsin inhibitors, and peptides can be a big boon to your health when eaten in small quantities as part of a balanced, diverse, healthy diet.

Carrots

Scientists have been telling us for years that if we want to prevent cancer, carrots should be on the menu. But why? It took years of research to identify the compounds in these root vegetables that prevent the growth of tumors, but a natural pesticide and fungicide called falcarinol was finally singled out. Researcher Dr. Kirsten Brandt recommends that we all eat at least one small carrot every day.

Carrots have also been found to improve eyesight, strengthen the immune system, promote digestive health, increase good cholesterol and protect against heart disease.

Walnuts

If you’re concerned about your breast cancer risk, go into the kitchen and make yourself some walnut baklava – not to distract yourself from the fear of tumors, but to actually prevent them. Bioactive compounds in walnuts may reduce the risk of developing breast cancer.

“Among the many bioactive compounds found in nuts are phytosterols and flavonoids,” says Anna Denny, a nutrition scientist at the British Nutrition Foundation. “More research is needed before it will be possible to attribute specific health benefits of nuts to specific bioactive compounds because nuts contain a complex mixture of different bioactive compounds.”

Oats

Ever wonder about those claims on cereal boxes that simply eating a bowl of oat-based breakfast can lower bad cholesterol dramatically? It’s true, but it’s not just a matter of fiber physically pushing cholesterol out of your body – it’s yet another bioactive compound at work. Oats contain beta glucans, sugars that increase bile production and prevent the absorption of cholesterol in the stomach and intestines. That’s what makes oats and, to a lesser degree, barley such a great choice for cholesterol management.

Yogurt

It’s easy to see why yogurt is able to interact with our bodies. After all, it’s alive. Live beneficial bacteria in yogurt, known as probiotics, populate our digestive systems and fight off harmful bacteria. It’s like sending an army of microscopic soldiers into your intestines to stand guard. Luckily, since yogurt is tasty, the process is a lot more pleasant than that statement suggests.

A recent study even found that certain bacteria in yogurt could someday be used as a natural alternative to chemotherapy. Bifidobacteria can actually hunt down tumors in the body and grow inside them, destroying malignant cells. Researchers at the Cork Cancer Research Center in Ireland say that it could be as simple as handing a patient a cup of yogurt with a high concentration of specific bacteria.

Images: jules:stonessoup, Pink Sherbet Photography, jenny downing

Tangy and sweet, this fruit is packed with flavonoids (like those in red wine), which halt cell damage, are packed with vitamins C and E, and are currently being studied to slow cancer growth and boost memory and mood. True, they can be a real beyotch to peel, but we’ve found a youtube video to walk you through it – including an underwater trick to separate the pith (tough white interior) from the arils (juice and seed sack). Here are five recipes to keep the seeds flowing.

Pomegranate Guacamole
Ingredients

• 2 large ripe avocados
• 1/2 large onion, grated
• 2 garlic cloves, chopped
• 2 fresh chilies, serranos, seeded
• 2 tablespoons fresh coriander leaves
• 1 freshly squeezed lime
• 1/2 teaspoon salt
• 1 tablespoon pomegranate juice
• 3 tablespoons pomegranate seeds

Finely chop the onion, garlic, chilies serranos, and coriander leaves. Place in bowl and add lime juiceand salt, set aside. Peel and pit the avocados and place in a bowl. Mash with fork slowly adding the tablespoon of pomegranate juice. Add onion and garlic mixture and fold together to make a course pulp. Gently fold in pomegranate seeds. Serve with warm tortillas, tostadas, or corn chips.

Spinach Pomegranate Salad
Ingredients

• 1 (10 ounce) bag baby spinach leaves, rinsed and drained
• 1/4 red onion, sliced very thin
• 1/2 cup walnut pieces
• 1/2 cup crumbled feta
• 1/4 cup alfalfa sprouts (optional)
• 1 pomegranate, peeled and seeds separated
• 4 tablespoons balsamic vinaigrette

Directions
Place spinach in a salad bowl. Top with red onion, walnuts, feta, and sprouts. Sprinkle pomegranate seeds over the top, and drizzle with vinaigrette.

Grilled Eggplant with Pomegranate Sauce
Ingredients

• 1 large eggplant
• 2 tablespoons olive oil
• 3 cloves garlic
• 1/2 cup pomegranate syrup
• Salt
• Minced parsley”¨for garnish
• 1/2 cup pomegranate seeds

Cut eggplant into 1/4 inch slices and place on paper towels. Sprinkle slices with salt, weight them down with heavy plates or a board for 30 minutes, then pat them dry with paper towels.

Lightly brush with olive oil and place eggplant slices on grill. Grill them for 3 minutes on each side, or until they are lightly browned on both sides. Remove from grill and arrange the eggplant overlapping on a serving dish.

In a mortar, crush garlic cloves with 2 teaspoons salt to a paste. In a non-metallic bowl, combine the garlic paste and pomegranate syrup. Spread a little of the mixture on each eggplant slice. Sprinkle the slices with minced parsley and pomegranate seeds for garnish and chill covered. Serves 6.

Cucumber and Pomegranate Salad
Ingredients

• 1/2 cup chopped scallions
• 1/2 cup chopped fresh mint or 1 tablespoon dried mint
• 1 teaspoon salt
• 1/2 teaspoon ground pepper
• 1/2 teaspoon angelica powder
• 1 long seedless cucumber, peeled and diced
• Seeds of 2 pomegranates
• 1 fresh lime, peeled and sliced, with inner skin removed

In serving bowl, combine ingredients and mix thoroughly. Season to taste with salt. Serves 6.

Pomegranate, Orange, Papaya, and KiwiӬGreen Salad
Ingredients

• 1-1/2 teaspoons white wine vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1/8 teaspoon crushed red pepper flakes
• 1/4 cup olive oil
• 1-1/2 quarts mixed greens
• 2 oranges, peeled and sliced
• 2 medium papayas, peeled and sliced
• 4 kiwis, peeled and sliced
• 1 medium pomegranate, seeded (about 3/4 cup)

To make dressing, combine vinegar and next three ingredients; whisk in oil. Toss greens with 2-1/2 tablespoons dressing; arrange on a serving platter. Alternate orange, papaya, and kiwi slices over greens. Drizzle with remaining dressing. Sprinkle with pomegranate seeds. Serves 6.

Image: lepiaf.geo

So you think beauty is only skin deep? It actually goes much deeper; beauty has a lot to do with your diet, too. Although topical creams and oils can help your skin and hair look more radiant, the best way to glow is from within – and that means eating right. So think twice about filling up that beauty drawer with ever more cosmetics and spend the money on these delicious foods instead.

Requirements for Radiant Skin

Antioxidants. These protect your skin from the damaging effects of UV radiation and may help prevent skin cancer. Foods high in antioxidants include green tea, citrus fruits, cacao, blueberries, prunes and leafy green vegetables like kale and spinach.

Hydration. If you’re thirsty, so is your skin! It’s essential to drink plenty of water (filtered or spring water) every day, but juicy fruits and vegetables (like apples, strawberries, watermelons and celery) help with your hydration needs.

Selenium. This mineral is used by your body to create a protein with antioxidant properties. The absolute best source for selenium is a handful of brazil nuts. If you can’t find those, other nuts will do. Fish, turkey, whole wheat pasta and brown rice will also help, but nothing compares to nuts!

Omega-3 Fatty Acids. Omega-3′s maintain healthy cell membranes to keep your cells hydrated and free of toxins. Hemp, flax and chia seeds are excellent sources of Omega-3′s. Wild salmon, walnuts and sardines can also give your skin cells a boost.

Handbook for Healthy Hair

Vitamins A and C. These vitamins help your body produce sebum, the oil secreted by hair follicles that serves as a natural conditioner. (Beware shampoos that strip away too much oil and leave your hair dry!) Spinach, broccoli, kale and Swiss chard are great sources for both of these vitamins.

Protein. Your hair needs plenty of protein to grow. Beans, lentils and other legumes are great sources of protein, iron and zinc.

Snacks for a Super Smile

Avoid Processed and Refined Carbs. Chewy carbohydrates like bread and crackers tend to get stuck under the gums and promote bacterial growth. Drink plenty of water with meals and snacks to wash all those little food particles away.

Polyphenols. Found in black and green teas, polyphenols prevent plaque and reduce the chance of developing cavities.

Cranberries. These tart berries have a compound that prevents bacteria from sticking to teeth and gums, but make sure your cranberry juice isn’t loaded with extra sugar or else, what’s the point?

It makes sense that balance in your body shows up as beauty on the outside, and whole, healthy foods will keep you looking and feeling fantastic. The emphasis here is on whole foods, not supplements. Although supplements can be good for people who have a particular deficiency, it’s always better to get your nutrition from the best foods you can find. Eat well and be beautiful!

Read more at the State.

SEE ALSO:

20 Foods for Increased Energy and Better Sex Drive

20 Foods To Supercharge Your Brain

20 Foods To Boost Your Metabolism

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