Gone are the days when our options for fruits were limited to bananas, apples, oranges and grapes. Today, juicy print ads and Internet pop-ups have placed exotic "super fruits" on our minds and in our shopping carts.
CHARLESTON, W.Va. -- Dear Cindy,
I keep hearing about the super-fruits we should be eating for our health. I know they say pomegranates, blueberries and strawberries are supposed to be some of them, but it seems like they keep inventing new fruits. Where do these fruits come from, which are the best, and should I still buy bananas, apples, oranges and grapes? -- Jillian
Dear Jillian,
Gone are the days when our options for fruits were limited to bananas, apples, oranges and grapes. Today, juicy print ads and Internet pop-ups have placed these exotic "super fruits" on your mind and in your shopping cart.
"Super fruit" is not a scientific word, but rather a marketing term for fruits that are high in antioxidants and nutritional value. There are many now. In fact, it seems as if a new "super fruit" debuts each month. Antioxidants are valuable because they protect cells and repair damage from free radicals. But what does existing research tell us?
Epidemiological studies have shown a diet high in antioxidants can ward off conditions such as heart disease, cancer and slow the signs of aging. Harvard University researchers have performed long-term studies in the U.S. and Europe, and found that individuals who ate more than five servings of fruits and vegetables a day had about 20 percent lower risk of coronary heart disease and stroke, compared with individuals who ate fewer than three servings per day.
These are wonderful reasons to include these fruits in your diet. However, keep in mind that some manufacturers make lofty health claims that research can neither support nor refute.
So where do they come from? They come from the Mediterranean countries as well as India, Israel, China, Japan, Russia, Europe, Chile, Brazil, South Pacific islands, Canada and, of course, the United States. And they come from all over the world because people who embraced the recommendation to eat at least five servings of fruits and vegetables a day needed alternatives when they realized that "an apple a day" was no longer sufficient. Quite simply, they were bored and yearned for new flavors, textures and colors.
This is the reason grocery store owners are continually making more room on their shelves for new fruits and fruit juices. I am one of those curious shoppers who jump at the chance to try a new fruit -- one can eat only so many apples and bananas.
Remember, in addition to mouthwatering antioxidants, we're also getting fiber -- something everyone needs in their daily diet.
Here are a few of the lucky ones that have been dubbed "super" or "it" fruits and their claims:
Pomegranate: One of the highest concentrations of antioxidant (ellagitannins and anthocyanins), which fights inflammation.
Goji berry: Ten times more potent than a blueberry and promotes a healthy libido and improves mood, thus known as the "happy berry."
CHARLESTON, W.Va. -- Dear Cindy,
I keep hearing about the super-fruits we should be eating for our health. I know they say pomegranates, blueberries and strawberries are supposed to be some of them, but it seems like they keep inventing new fruits. Where do these fruits come from, which are the best, and should I still buy bananas, apples, oranges and grapes? -- Jillian
Dear Jillian,
Gone are the days when our options for fruits were limited to bananas, apples, oranges and grapes. Today, juicy print ads and Internet pop-ups have placed these exotic "super fruits" on your mind and in your shopping cart.
"Super fruit" is not a scientific word, but rather a marketing term for fruits that are high in antioxidants and nutritional value. There are many now. In fact, it seems as if a new "super fruit" debuts each month. Antioxidants are valuable because they protect cells and repair damage from free radicals. But what does existing research tell us?
Epidemiological studies have shown a diet high in antioxidants can ward off conditions such as heart disease, cancer and slow the signs of aging. Harvard University researchers have performed long-term studies in the U.S. and Europe, and found that individuals who ate more than five servings of fruits and vegetables a day had about 20 percent lower risk of coronary heart disease and stroke, compared with individuals who ate fewer than three servings per day.
These are wonderful reasons to include these fruits in your diet. However, keep in mind that some manufacturers make lofty health claims that research can neither support nor refute.
So where do they come from? They come from the Mediterranean countries as well as India, Israel, China, Japan, Russia, Europe, Chile, Brazil, South Pacific islands, Canada and, of course, the United States. And they come from all over the world because people who embraced the recommendation to eat at least five servings of fruits and vegetables a day needed alternatives when they realized that "an apple a day" was no longer sufficient. Quite simply, they were bored and yearned for new flavors, textures and colors.
This is the reason grocery store owners are continually making more room on their shelves for new fruits and fruit juices. I am one of those curious shoppers who jump at the chance to try a new fruit -- one can eat only so many apples and bananas.
Remember, in addition to mouthwatering antioxidants, we're also getting fiber -- something everyone needs in their daily diet.
Here are a few of the lucky ones that have been dubbed "super" or "it" fruits and their claims:
Pomegranate: One of the highest concentrations of antioxidant (ellagitannins and anthocyanins), which fights inflammation.
Goji berry: Ten times more potent than a blueberry and promotes a healthy libido and improves mood, thus known as the "happy berry."
Acai berry: Not only full of antioxidants, but also called the "beauty berry" because it helps you have healthy skin, hair and nails.
Noni fruit: Supports your digestive system.
Mangosteen: Fights infection and fatigue.
Black currant: Extraordinarily high vitamin C content -- 302 percent of the daily value -- and contains a variety of other phytochemicals and polyphenols/anthocyanins.
Blueberries: Enhances red blood cell resistance to oxidative stress and helps vision.
Strawberries: Linked to lowering of LDL (bad cholesterol).
Now, even though some fruits aren't awarded the super-fruit distinction, they are still worth keeping on your kitchen counter.
Bananas: Great source for potassium, which can lower high blood pressure and prevent muscle spasms. Also high in vitamin B6 and lutein that lowers the risk of cataracts, and macular degeneration.
Apples: Full of soluble and insoluble fiber, apples contain vitamin C and beta carotene with enzymes that aid in digestion.
Grapes: High in vitamins B and C. Red grapes are linked to the prevention of cancer and heart disease because of a phytochemical called resveratrol.
Citrus: Oranges, lemons, limes and tangerines have a full day's worth of vitamin C and lots of fiber. Vitamin C can boost your immune system, fight cancer and lower the risk of heart disease.
Fruits and vegetables, whether considered super or ordinary, will always serve you well. Nearly everyone can benefit from eating more of them, but variety is as important as quantity. No single fruit or vegetable is best or can provide all of the nutrients you need to be healthy. Always choose the fruit over the fruit juice because juice is higher in calories, lower in fiber and usually more expensive. Plus we don't always know what is added to or subtracted from a juice.
Try to fit more fruits and vegetables into your day. They should be part of every meal and make a perfectly portable snack. Keep fruits out on your counter in full view, and you'll be more likely to eat them. Enjoy all the new choices of super-fruits, life is no longer just a bowl of cherries.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311 or e-mail cindys...@aol.com. Look for Cindy's award-winning fitness advice book, "CindySays ... You Can Find Health in Your Hectic World" on her Web site, www.cindysays.com, or contact the YMCA at 304-340-3527.
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