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Olive oil, almonds, and tomatoes – three foods that provide “super” health benefits. 
By Dr. Lorraine Parker, DC, MS

Olive Oil, Almonds, and Tomatoes
I caution people against falling for the hype about a “miracle” superfood.  You see, there are about 75 to 100 trillion cells in the human body and each minute, each cell orchestrates thousands of biochemical reactions. Therefore, one superfood cannot provide all the requirements humans need in order to live a long and healthy life. However, there are foods that provide “super” health benefits and including them in a daily diet of complex carbohydrates, lean protein, and healthy fats is enthusiastically recommended.

Olive Oil
The Food and Drug Administration recommends adding about two tablespoons of olive oil a day to reduce the risk of heart disease. According to a study published in the European Journal of Clinical Nutrition (April, 2006),  the people who consumed two tablespoons of olive oil daily had less of the damaging LDL cholesterol after about a week. Olive oil contains monounsaturated fat and this fat doesn’t raise the bad LDL cholesterol levels in the blood.

The other beneficial components of olive oil are the antioxidants, particularly vitamin E and polyphenols. The antioxidants neutralize damaging free radicals and this contributes to their anti-cancer effect. The polyphenols also protect the heart and blood vessels against free radical damage. In addition, the polyphenols can reduce the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
However, not all olive oil is created equal. In order to ensure the most benefit and highest levels of polyphenols always choose “extra-virgin” olive oil. This is the least processed as the oil is from the first pressing of the olives. The “virgin” olive oil is from the second pressing and “pure” olive oil is the most processed because it is refined and then filtered.

Almonds
While almost everyone thinks of an almond as a nut, it’s actually the seed or pit of the fruit of the almond tree. You can purchase packaged almonds year-round; however, almonds are freshest at the height of their season in mid-summer.

A quarter cup of almonds contains about 205 Calories and provides vitamin E, and the minerals manganese, magnesium, copper, and phosphorus. The mineral magnesium is necessary for veins and arteries to relax. The research studies indicate that a magnesium deficiency can increase the risk of a heart attack. The mineral potassium is essential for maintaining normal blood pressure. A quarter cup of almonds contains about 99 milligrams of magnesium and 257 milligrams of potassium. In addition, almonds have a low glycemic index and this helps reduce after-meal blood sugar and insulin surges (Journal of Nutrition, 2006). You might want to consider eating a few almonds the next time you eat a high-glycemic index food such as white bread, cake, cookies, or pasta made with white flour. The almonds will significantly lower the surge in blood sugar and insulin (Metabolism, 2007).

Additional ways to enjoy almonds are to spread a little almond butter on toast or a cracker or down the middle of a celery stalk. Also, try chopped almonds on your salad, as a topping for pasta, or tossed into steamed or sautéed vegetables.
Here’s a good reason to eat the whole food – almond meat and almond skin. Dr. Jeffrey Blumberg, a researcher at Tuft’s University, found that almond skins plus the vitamin E found in the meat packs more than double the antioxidant-health punch either delivers separately. There are twenty potent antioxidant flavanoids that have been isolated from almond skins. These flavanoids have health benefits similar to the catechin found in green tea and the narigenin (antioxidant and anti-tumor benefits) found in grapefruit (Journal of Nutrition, 2006).

Furthermore, a study in the European Journal of Clinical Nutrition (2005) found that almonds can reduce C-reactive protein in the blood as much as the statin drugs. A blood test can determine your level of C-reactive protein. If it’s high, there is an increased risk of artery-damaging inflammation and possible heart attack. According to Dr. Paul Ridker, a Harvard professor and researcher, C-reactive protein may be an even stronger indicator of heart attack risk than cholesterol levels.

Tomatoes
The best time to eat fresh tomatoes is from July through September. Anyone with a small backyard plot can plant and grow tomatoes. Or, for the less ambitious, the local farmers markets have an abundance of organically-grown, vine-ripened tomatoes in rainbow hues of red, yellow, orange, green, or purple.

The antioxidant lycopene, found in tomatoes, has recently become a hot research topic due to its anti-cancer properties. In human studies, lycopene protects against colorectal, prostate, breast, endometrial, lung, and pancreatic cancers (American Journal of Clinical Nutrition and Journal of the National Cancer Institute).

Furthermore, a study published in France found that lycopene can maintain brain function as you age. The senior citizens with the highest cognitive function also had the highest blood serum levels of lycopene.

One cup of tomatoes contains a wide array of nutrients including vitamins C, A, K, B1, B6, folate, B5 and the minerals potassium, magnesium, chromium, and iron. And it’s the whole tomato that provides the benefits. Therefore, purchase tomato products such as tomato paste that uses the whole tomato with the peel. Also look for organic tomato products. A study by Betty Ishida and Mary Chapman at the USDA Agricultural Research Service discovered that the lycopene content was higher in organic ketchups with the darkest color. Therefore, for the highest lycopene content buy the deepest red organic ketchup, tomato sauce, juice, and other tomato products.

OTHER ARTICLES BY
DR. LORRAINE PARKER, DC, MS

Nutrition and lifestyle tips to decrease your risk of developing Age-Related Macular Degeneration 

Type 2 Diabetes – The Silent Killer

Homocysteine – The New Cholesterol

Chronic inflammation increases your risk of developing heart disease, Alzheimer’s disease, Diabetes, cancer and other diseases. 

How you can save your aging brain. 

Olive oil, almonds, and tomatoes – three foods that provide “super” health benefits. 

Vitamin D:  Research shows it’s good for more than your bones.

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