9. Dry Beans and Lentils PBRCOne serving of beans is a half of a cup. Each half The Pennington Biomedical Research Center-cup serving of dry beans provides six to seven is a world-renowned nutrition research center. Healthier lives through research in nutrition.grams of protein and about a quarter of our dailydietary fiber. Most of the fiber is insoluble, which Mission:may reduce the risk of colon cancer. The To promote healthier lives through research andremaining fiber is soluble fiber, which may education in nutrition and preventative medicine.reduce blood cholesterol. Studies haveconfirmed that beans are effectivehypocholesterolemic agents when added to the The Pennington Center’s areas in research are: Cancer SUPERFOODSdiet. One serving size of beans contains lessthan 0.5 grams of mostly polyunsaturated fat Diabetes Obesity For Menand no cholesterol, about a third of the Exercise and HealthRecommended Daily Intake (RDI) of 400 Epidemiology and Preventionmicrograms of folacin and 11% of the RDI for Genomics and Molecular Geneticsthiamin. A serving of beans contains large Neurobiologyamounts of iron, phosphorous, magnesium, Neurodegenerationmanganese, potassium, copper, calcium, and Nutrient Sensing and Signalingzinc. Beans are high in isoflavones, which Stem Cell and Developmental Biologyprotect prostate health and have been shown tolower prostate cancer The research fostered by these divisions can have a pro-risk. found impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and to the public10. Green tea about research findings, training programs and researchGreen tea is the handyman of health foods. It areas.has a good effect on arthritis, antibiotic-resistantbacteria, and prostate-cancer cells. The secret We invite people of all ages and backgrounds to partici-of green tea lies in the fact it is rich in catechin pate in the exciting research studies being conducted atpolyphenols, particularly epigallocatechin gallate the Pennington Center in Baton Rouge, Louisiana. If you(EGCG). EGCG is a powerful anti-oxidant; besides would like to take part, call (225) 763-2597 or go toinhibiting the growth of cancer cells, it kills www.pbrc.edu/clinical_trials.cancer cells without harming healthy tissue. Ithas also been effective in lowering LDLcholesterol levels, and inhibiting the abnormal Author Heli J. Roy, PhD, RDformation of blood clots. It also helps withweight control by inhibiting fat absorption in the Division of Education Phillip Brantley, PhD, Directorintestinal track and increasing energy expendi-ture without increasing heart rate. Pennington Biomedical Research Center Claude Bouchard, PhD, Executive Director 7/09
Superfoods for Men 4. Tomato1. Seafood Tomatoes are an excellent source of many 7. Cruciferous VegetablesSeafood and fatty fish have omega-3 fatty nutrients such as lycopene and vitamin C. Cruciferous vegetables like broccoli,acids that can benefit the cardiovascular, Lycopene may lower your risk of prostate cabbage and Brussels sprouts are full ofcirculatory and immune system. Omega-3 cancer by as much as 35 percent. Cooked valuable nutrients. At the top of the list is afatty acids are potent anti-inflammatory tomato products are the best sources of compound called sulforaphane, a chemicalfoods that can help reduce the risk for lycopene, such as spaghetti sauce, pizza, that increases your body’s production ofprostate cancer, triglyceride [blood fat] and chili sauce. enzymes that disarm cell-damaging freelevels, aches and pains in athletes, and radicals and reduces your risk of cancer. 5. Red-Orange Vegetables Other important nutrients include vitamin C,certain kinds of arthritis. The American Vitamin C and beta-carotene in red and beta-carotene, and potassium.Heart Association recommends that every- orange fruits and vegetables areone eat fish twice per week. antioxidants that help preserve healthy skin 8. Greens2. Nuts cells and prevent sun damage. Vitamin C Dark green leafy vegetables are veryNuts such as pecans, almonds and helps keep our skin firm by building concentrated sources of many nutrients.walnuts added to your diet can lead to a collagen, while beta carotene repairs They are a rich source of mineralsreduction in LDL cholesterol [bad choles- damaged skin cells. Beta carotene is also including iron, calcium, potassium, andterol] and a reduction in the risk of coro- necessary for night vision. magnesium and vitamins, includingnary heart disease. Nuts can also increase vitamins K, C, E, and many of the B vita- 6. Berries and Cherries mins, such as folic acid. They also provideHDL, the good cholesterol. Berries have many different compounds that a variety of phytonutrients including beta-3. Whole Grains have antioxidant properties beyond vitamin carotene, lutein, and zeaxanthin, whichA diet rich in whole grains provides fiber, C. The violet, blue, and red colors in berries protect our cells from damage and ourvitamins E, folic acid, thiamin, riboflavin, and cherries are responsible for their eyes from age-related problems. Darkand the minerals iron, magnesium and healthy properties. Red and blue berries green leaves even contain small amountszinc. These are necessary for a healthy are full of the health-protecting flavonoid, of omega-3 fats. One of the most importantheart and building muscle. The type of fiber anthocyanin. Adding berries to the diet may nutrients in greens is folic acid. Folic acid isand complex carbohydrates in whole grains even help slow the decline in brain function required for the metabolism of several im-also maintains our blood sugar level, which that can occur with aging. Try add berries to portant amino acids. Without folic acid, acan reduce abdominal fat and help keep cereal in the morning. compound called homocysteine can buildour waistlines small. up in the bloodstream which has been linked to increased risk of heart disease.