1. 9. Dry Beans and Lentils PBRC
One 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 daily
dietary fiber. Most of the fiber is insoluble, which
Mission:
may reduce the risk of colon cancer. The
To promote healthier lives through research and
remaining fiber is soluble fiber, which may
education in nutrition and preventative medicine.
reduce blood cholesterol. Studies have
confirmed that beans are effective
hypocholesterolemic agents when added to the
The Pennington Center’s areas in research are:
Cancer
SUPERFOODS
diet. One serving size of beans contains less
than 0.5 grams of mostly polyunsaturated fat
Diabetes
Obesity
For Men
and no cholesterol, about a third of the Exercise and Health
Recommended Daily Intake (RDI) of 400 Epidemiology and Prevention
micrograms of folacin and 11% of the RDI for Genomics and Molecular Genetics
thiamin. A serving of beans contains large Neurobiology
amounts of iron, phosphorous, magnesium, Neurodegeneration
manganese, potassium, copper, calcium, and Nutrient Sensing and Signaling
zinc. Beans are high in isoflavones, which Stem Cell and Developmental Biology
protect prostate health and have been shown to
lower 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 public
10. Green tea about research findings, training programs and research
Green tea is the handyman of health foods. It areas.
has a good effect on arthritis, antibiotic-resistant
bacteria, 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 at
polyphenols, 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 to
inhibiting the growth of cancer cells, it kills www.pbrc.edu/clinical_trials.
cancer cells without harming healthy tissue. It
has also been effective in lowering LDL
cholesterol levels, and inhibiting the abnormal Author
Heli J. Roy, PhD, RD
formation of blood clots. It also helps with
weight control by inhibiting fat absorption in the Division of Education
Phillip Brantley, PhD, Director
intestinal track and increasing energy expendi-
ture without increasing heart rate. Pennington Biomedical Research Center
Claude Bouchard, PhD, Executive Director
7/09

2. Superfoods for Men
4. Tomato
1. Seafood Tomatoes are an excellent source of many 7. Cruciferous Vegetables
Seafood 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 of
circulatory and immune system. Omega-3 cancer by as much as 35 percent. Cooked valuable nutrients. At the top of the list is a
fatty acids are potent anti-inflammatory tomato products are the best sources of compound called sulforaphane, a chemical
foods that can help reduce the risk for lycopene, such as spaghetti sauce, pizza, that increases your body’s production of
prostate cancer, triglyceride [blood fat] and chili sauce. enzymes that disarm cell-damaging free
levels, 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 are
one eat fish twice per week.
antioxidants that help preserve healthy skin 8. Greens
2. Nuts cells and prevent sun damage. Vitamin C Dark green leafy vegetables are very
Nuts 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 minerals
reduction in LDL cholesterol [bad choles- damaged skin cells. Beta carotene is also including iron, calcium, potassium, and
terol] and a reduction in the risk of coro- necessary for night vision. magnesium and vitamins, including
nary 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 provide
HDL, 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, which
A diet rich in whole grains provides fiber, C. The violet, blue, and red colors in berries protect our cells from damage and our
vitamins E, folic acid, thiamin, riboflavin, and cherries are responsible for their eyes from age-related problems. Dark
and the minerals iron, magnesium and healthy properties. Red and blue berries green leaves even contain small amounts
zinc. These are necessary for a healthy are full of the health-protecting flavonoid, of omega-3 fats. One of the most important
heart and building muscle. The type of fiber anthocyanin. Adding berries to the diet may nutrients in greens is folic acid. Folic acid is
and 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, a
can reduce abdominal fat and help keep cereal in the morning. compound called homocysteine can build
our waistlines small. up in the bloodstream which has been
linked to increased risk of heart disease.