Which foods are truly health-promoting?

Dr Fuhrman is a best-selling author and board certified family physician specializing in lifestyle and nutritional medicine.

To truly consume a healthy diet, the vast majority of the diet must be composed of health-promoting foods, and disease-promoting foods must be avoided.  So which foods are truly health-promoting? We can turn to science to learn which foods are consistently shown to be protective against chronic disease, associated with longevity (or mortality), and contain known anti-cancer substances.

True health-promoting foods – these foods have the power to protect, to heal and prolong human lifespan.

Green vegetables.  Many green vegetables (such as bok choy, broccoli, and kale) belong to the cruciferous family, vegetables that contain potent anti-cancer compounds called isothiocyanates (ITCs).[i] Green leaves are perhaps the most powerful longevity-inducing foods of all.

Onions and mushrooms also have well-documented cancer-protective properties.  Onions and their Allium family members contain chemoprotective organosulfur compounds[ii], and consuming mushrooms regularly has been shown to decrease risk of breast cancer by over 60%.[iii]

Fruits, especially berries and pomegranate. Blueberries, strawberries, and blackberries are true super foods.  They are full of antioxidants and have been linked to reduced risk of diabetes, cancers and cognitive decline.[iv] Pomegranate has multiple cardiovascular health benefits, for example reducing LDL cholesterol and blood pressure.

Beans are an excellent, nutrient-dense weight-loss food – they have a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings.  Plus they contain substances that lower cholesterol, and regular bean consumption is associated with decreased cancer risk.[v]

Nuts and seeds.  Nuts contain a spectrum of beneficial nutrients including healthy fats , LDL-lowering phytosterols, circulation-promoting arginine, minerals, and antioxidants.  Countless studies have demonstrated the cardiovascular benefits of nuts, and including nuts in the diet has been shown to aid in weight control.[vi] Seeds have even a richer micronutrient profile, abundant in trace minerals, and each kind of seed is nutritionally unique.  Flaxseeds provide abundant omega-3 fats, pumpkin seeds are rich in zinc and iron, and sesame seeds are high in calcium and multiple vitamin E fractions.

Dr Fuhrman is a best-selling author and board certified family physician specializing in lifestyle and nutritional medicine.  For more information, visit his website at DrFuhrman.com.

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[ii] Powolny AA, Singh SV. Multitargeted prevention and therapy of cancer by

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[iii] Zhang M, et al. Dietary intakes of mushrooms and green tea combine to reduce the risk of breast cancer in Chinese women. Int J Cancer. 2009;124:1404-1408

[iv] Bazzano LA, Li TY, Joshipura KJ, Hu FB. Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care. 2008 Jul;31(7):1311-7.

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[v] Bazzano LA, Thompson AM, Tees MT, et al. Non-soy legume consumption lowers cholesterol levels: A meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2009 Nov 23. [Epub ahead of print]

Aune D, De Stefani E, Ronco A, et al. Legume intake and the risk of cancer: a multisite case-control study in Uruguay. Cancer Causes Control. 2009 Nov;20(9):1605-15.

[vi] Sabaté J, Ang Y. Nuts and health outcomes: new epidemiologic evidence. Am J Clin Nutr. 2009 May;89(5):1643S-1648S. Epub 2009 Mar 25.

Mattes RD et al. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr. 2008 Sep;138(9):1741S-1745S.

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