NIRS Mliclawce.enivlie® Rat, dr aren preventr TaMbem itera intaieveln erica em pyCa IG ¢ the natural chemicals that give COIR CE ay ie eat Fe YOU SAY TOMATO: ‘Atanly way to reop ‘up free radicabe ‘especially with» Title ative ollBy AAMICE Mt HOROWITZ FOOD, OF COURSE, 18 A NECESSARY INGREDIENT ROH good health, But is it more than that? Gan eating the right foods in the right combination actually prevent disease? In the past few years, research on the subject has exploded. Scientists have started to identify what may be hundreds—even thousands—of natural chemicals in foods that seem to have preventive powers, These aren't just vitamins and minerals but a whole new bouquet of strange-sounding compounds—starting with the latest nutritional superstars, the phytochemicals, In the pages that follow, we've used this research to prepare a shopping list of 10 foods that pack a nutritional punch, That clove of garlic in your refrigerator? That jar of nuts in your pantry? Used correetly, they may have the power to prevent all kinds of serious ailments, including heart disease, diabetes and even cancer, You may never look at a tomato the same way again, (Or, as it turns out, a potato.) A word of warning you ean find Brey oF thos compounds sm ce Be ipploments, bu they might na By ood, "Poel is vory oom play, ‘ay JoAnn Manson, chief of proven | powerful ant werhicine wt Marval 9 Brigham ant arn “Lemay be the 4 the carotenalds, the i that turn fruits ac Hiv se good p (Pew ies that parrforens the bast vil af how all, o ILM nelly re BE ouother to cool Fortunately, nature has given us ‘analy rule o thee vary homioals that rnake leeds good for us are tive ones that give thom codon, Hiri eh green and to, For apt ‘etit sy, ctw rainbow ot seonly pra r j tube eft ir babes But lin UE OLS ; Jens blood love of ho ino we hut rites bo vane aad \ Hy’ passing the ketchup. Sev- With his earned pipe andl his aver ‘is Hinked to Just as ienprew in hoy d havelaped forenerns, Popeye is bar ly sive, spina ins two phy toes in kato sop a suticox ih of Hts, bat hi th hat ec to ar eduoeet risk nf prostate cuneer and othor ancors of the digestive fraat, ‘Tomatoay cantain Iyenpeno, proba fil lees at owing cute ith in atl fo (Ge cup of opi vin.considoree! w impartunt | just dl-ealories and ni fu, 50 yo AMR JANUARY‘apoptowiy, in whieh « ceuncor eeily kill themselves Nuts provide stvother bene fit they ean tain vitamin » 1 potent unti> , | sient hat may Help ward ofl heart liseuse anid canoer. Th lowaysitle® At about 150 calorieg por ounce, they ‘are a sure ticket to the fat nm, Kat chem by the Indl: fl, not the bowlful wpe charge ant ev if Dubya’s dad hated it? Tho axles known ws polyphen inehudtingeon calle Fever trol, which boasts that may detaxify euneer= caving, (the good kind). Polyphenols, ao cording, to the Iniast foveareh, anny oie inhibit the production of endothelin, a peptide {Hat contributes to hatelen= ng. of the arteries, But be car ful, Wine may bo gront far che ‘worry about heart, but its heen blaroex! for any unkight yori fran eirebosi of ‘he liver to hemorrhage strate, fot your forenrins a sloohol pyralrarne anil poosibly brews anywhere elie, Don't Like spina #, soeonauimption should bes lint Swiss churd i weveral lasses & week, Hoye i thatthe French can out ‘They've lauded with tnt ancl own be very in chew ana buttery seo und til suffer salty, yot those Hing ithe sae Roos lows heart disease than Amoricany? The ave nutritional powerhouse, That's bas answer tothe fumaus French paradox say eave the types of tat found in nuts nuttin ds Pronch wine, The skins of — rmenounsaturated and polyurwatweated the grapes used to male red wine contiin — are the good fate, When eaten instead! of fre Fol tg vata tnt (he potato chips und donyhrtah ruts lower blood levels af triglycerides and unt hl) cholesterol while cholowterol a pre venting bent dliseuse, Ml ‘wants ai rary laboratory studies, el owned to trigger a pracess known ws THM JANEANY BoeYour oars: Eating ther ewer © cholesterol level one fle you substanoes olace they have w ehanow to ema hun, In ‘wonven, indole coarbinol may turn ee ‘extragon wxsoriatod wile east cancer into w more bomign form, A number ot studion have linked regular consumption af erticiferous vegetables like brooro (o a rodhuces! risk of breast, oolom and stomach cancers, Brogeol te 9 rh source af beta-carotene, Aber vn vitarnin C3 (L oap com see C than an orange). The bt vay ts utes tho vite fonts is by cooking light and ohowing hase. Hut (you simply: can’t stand brocoolh ley your leek with Dirwssels sprouts, eublvaxe anil bok othr carealy |) Probably doawn't prevent colon ean: or, Hut howe stil plenty to recommen in ‘thom. Kaw in granola or eooked in poridye, eats orwurmed daily oan Nhl law ebolestarol "They core Pe, nt oteucn,« pony aotube ‘hor tha! mops up the precursors of ‘holestora in the intastiev wn whisky ‘thom mucef tha bady, New evidenon sug stots hat ay may ali hep ower boo peer in hypertansive patients, Other ‘enofts the oat iv one of the {ew grains that eontain thar tn-find anti ‘nts, veh as the vitipain Fle come pots calla taea= phi fy that the protein tn ont triewols: Another | Aljue boast a pe Hiotary Aber and | known as come ye rma you fo full fast “Phat should ees you away’ fo more ftioning Fos al help control your woight Salmon that ave free te roar the porn ‘onjoya diet of trent tinh, whick have ‘sate stra fsb which i tur ave ater still wnallor fish, AL the bot. torn at that food chain ‘are uljue, the oy to almen's Aealth benotits, cla dnl of fat, Tatty nails that seems {to help tho heel, Dineyas prevent platelets tn the blood from lian ping together andl sticking to arterial walls iv {he form af plague, "Phy alo drive dover triglyoeridey anid Lt (had) eholesterol. Hoseurohers susp chat omessi-ds may blue the production of inflammatory sulostanees fink to wutoimarinne ch conse like thoumatoid arthettis and lupus, Uantalising, preliminary re Pants sues that ome gis interact tly Ue ft Tuyen tat yuerennd brain cells tn ws lay ww it sounds, may somehow help protest brain cells frown the die ‘eon of agin, Ile Aluhoimer's Othe sources of amogieds herrings mackerel wnat ‘isis ay prevent plea oat cartertasOb, that sinking rosol ‘Whit inks garlie-and your breweh smells back in prowively what makes it ‘hewlefal, Tho adr factors are vulfursbaved ‘compouncls known ay allyl sullen Heal purus pre vote gurlio ws & cure Sich atin It, but eminy selontists age that ally! soto wid oth Dphytochenculs in yalie {oy ep protect Ube Parl Studios show that the sul Fidos can rodhioe choles tovol el ay make the Ne Inlaad os sticky, Solent are fatly coridont that gar wolerial fungal power, yy roporty oven upgent tha rie my block the par fonuse nari. On Je ea Foti ry that ally sl tumor growth, a notion so tar bavi aut only in the peed hy To rotoase yartio's po Lent eainpannds, you need shy asl wt eHtEw A ‘ng (Cor w lang tine 0 i) heat may destiay His bernottejal substances, + Another (0 eGakeM OF Fay, sgurlio can irritate the Haag of sensitive stomachs, In Asian weketi gree ‘wis consumed! in bat the sit quart Hios.a cutee oi he ‘Weal, Crown tan iy Jouded sith polyphenol, a class of phy hennicals with 100 ties the uate pubeh of vitamin C. Laboratory exper: mietits stiigfeat Het ane group al polyphes ‘ols in groom ten culled catechins wy ie nt bit tho growth of new blood vousels, which yorne soventist think way hep prevent canoer by’ cpeiv= Ang carly tumors af nous Ishient, (€iatoehins enay also prevent DW cara cused by " from ovewrring in the fir place.) [neve pap: ‘ulation studion iy Ching linkedlrinking green toa ddaily with a lowered rik tf stomach, exophagial tal livar eieiors, rom Japan show tha string, HO cap a way tedhice the risk of Avert elisa, 1 that vic toa seers Il to swallow, consider using itivan that wishing ian ton fround the Youth ray inhibit cavity: auising ctor “Applied to tho skin of Tiboratory mice, tt alo -sooma ta rode the ioe lonow of skin canoer, What wbeat block tea? Mace trary the sane Heavers a grown, though processed cliginarty, it ray bo ecally lective, solontits sump, TM, JANUARY 2, Pint for pint, these Uitte blue jewel ‘eomtaia more antionidants than anyother ‘rule or vegetable, Tho mast posrorfl sal-promolig comport i bhaober es are an theyunins phiytacherniewly that Joong to the flavonoid fumy, Hess romain the fre radon torhaurt diseuse and cance may boost brainpower at least in ‘Whee fed blachorry-extrnet torn woos, elelorly rats putperformwd a ¢ rou at aus tase os navigating mazes ‘and aang rotating hg, Ava hen ging vats ate bhietorey-en riche dict fon ue month, they pertirmied as wel i smomnory tosbeas younger fats, Anither blueberry bint ike oranberriey, they eoen to fight off rir traet plesctions by preventing aod bacteria Hay wel yringe to tho ule wa,Potatoes finely fon. vital Cad pl hrylrtins clit of ik and potatos the texthoole say will provide al eri the burn tse feds Ht ene stro ‘io Harksigermath the skiny Asoo « contreversi wo%w theory, potato, vale ne quantities by’ paplation ine veAs> {nay weer hts may bw w conte ‘alarealngg burt isosa wn diabetes | The proble f Stummptor, a m Inveienne ate watiyond drirking—somve prot stearate aut ea days, Tao amiedtorwitslown main Forme to who pours a jst canna ayy withthe oa of ahwatiny snack, theyre gobi gp ions what wawanae an eae tnt of fan tard bicycle raven, rarathonors as wointale ‘liners ated anany rtelnoF det bar vor hone ‘urpnsits het infatuation vith Navared eonoac tO na knee ‘ares AN eign, Heal or ress ater, Iruaivly Holand iabedad fiat, Und Ligting, Mile Reavy erliavod vil every nor of lt ‘ors supe mort neg ae, ‘ay Foran rou tid a Poor a Poland Siping the his Bt ho emmy remote pracicts nay gy teiber ata ty prise Sarin Bits ro tailed th carat ‘rcateine fr quia ots ‘kar arm conten ity ‘itarnne tra inane (collar tne) {out ba para sal 1 vor, Te arta wen prise Ao ingeoee ertulaion, The most popular of oso eal replace ‘mont proves (tote! anal sae’ bmn Lr rant its iran 0 Hugs, whieh or the blood, “You ate a pot "but your body ts gett sghicowo.” ‘The dood of blow sugar 1m, Inauilin pour aut of the shoot ap, Hb adie, "Wea he bows pporfoet wotup for I dinbe tos,” say Stumpte in i not just a potato problem. It's with white bread, bagels 1 rico, But coueh potitoos solve up their spuds altayoth also a p ‘and most wh lon’t have to 7,8 longa they eat ther in ymodlenntion, ‘Dr they could switch to sweet potatoes und yarns stieh metaolie lay upelly anal wre Joss havoo with blood sugar, phi) ra ard at > tioters. Tay offer upto ia t 0 gros of proton ar et sy i fe of soya {0% ot aay Fecaran anced lownca fora 1381. ‘wean. Because of ‘aw dtferarans, H's Hngoran to kn Ut Nir ba our patting. Unfortunatly, youroan’t aba ‘our on the mani: ‘tmoluror fora, gy ‘Sachin 30 pope ‘aor bar, the Wi Phat Wi. thn {rin Can aurner cen Found! only dare thst orm aoc oh {abled The rest coral! fr ruc satan ft ink ‘noart tse, nos (te to high loo sso and carbo {narate nan mans 100 calories rHo tha tated the ‘stupa, Uday Foal ara Dug Arran prvsur, aks fre pramishyt to dean up thelr act. Bottomline: piek thw rh ‘hr for your eas, nt romorn ber tha yo my oust aswel ‘uth owetal yet oF afew turkey sis om woke whee {Fotos ann the nary 8 youl py rt pos at ha, ‘Tha row wn tars re un we prab emnti, On tat ishing {bole they offer anova ind revitalentin, inwrensnd air ‘nae lve tele rom the achat of pram al wprdrorna, “Tay'ra lk 0M aot eH, tt wath a dttaronos, Inthe Popular hotter Glaebau's various Brands, for Inatance, you vil {ind uch Wah Ingredients as vitamins, rinarp, elactalytes ‘and oy, Hut the drinks also oon ain # vary af supposedly Hoalli>boosting hwrbale-ineiucing sank, Gira lob, Auptu hola, guaran ardigetinacen-—that the FA ha neve ‘approved far-aonsurngon a fova Aro they presentin feufciart qvanitiy ta nave ary effont? Nutri can't say {107 sir, Hut tore’ bt nwa oe xo tbo dig is BF cosinor wast HL hip yok dont thowe dere, Futeiont pacha! paver bars, Aly Frestute Gotom