A

Anthocyanins

Anthocyanins are phytochemicals that give some fruits and vegetables their red, blue and purple colors. They have long been the subject of investigation by botanists and plant physiologists because of their roles as pollination attractants and phytoprotective agents. According to preliminary research, anthocyanins have anti-inflammatory, antioxidant, heart healthy, anti-aging and anti-carcinogenic properties. Top sources of anthocyanins include cherries, pomegranate, plums, red cabbage, grapes, apples, strawberries, aubergine, and most berries.

Antioxidants

As their name suggests, antioxidants combat the oxidation - the rust, if you will - of our cells. Fruit and vegetables are some of the best sources of antioxidant vitamins A, C & E, which can help repair, prevent or limit oxidative damage to our cells caused by free radicals. In addition to dietary antioxidant vitamins, our bodies make others, including glutathione, lipoic acid and melatonin.

Antioxidants take a nosedive after overindulgent meals, but fruit for dessert helps to undo the damage. In contrast, an American Heart Association review of studies on antioxidant supplements found  that they are largely ineffective in preventing heart disease.

The USDA ranks foods according to their antioxidant capacity and publishes an antioxidant list. Included are blueberries, cranberries, blackberries, raspberries, artichokes, broccoli, Brussels sprouts, cabbage, raisins, strawberries, cauliflower, plums,  dates, apples, goji berries. black beans, spinach and prunes.

B

Beta-Carotene

Beta-carotene is an carotenoid that converts to vitamin A during digestion. Beta-carotene may help reduce the buildup of LDL “bad” cholesterol on artery walls which can lead to the kind of blockages which cause heart attacks and strokes. This compound’s health effects possibly include enhancing sun protection. Dutch researchers found that dietary intake of beta-carotene was linked to reduced mortality from any cause - including cancer. But don't go reaching for the supplement shelf! Beta-carotene supplements actually increase the risk of lung cancer in people who have ever smoked. Even if you haven't smoked, you're better off turning to the produce aisle than the pharmacy section. Top dietary sources include sweet potatoes, butternut squash, carrots, red bell peppers, spinach, kale and pumpkin.

Bioflavonoids

Another term for biologically active flavonoids. (See Flavonoid)

Bromelain

Found only in pineapple, bromelain is an enzyme that may reduce inflammation, speed healing, alleviate asthma symptoms and inhibit the growth of malignant lung and breast cancer cells according to preliminary research. In one British review, researchers looked at ten studies examining bromelain's effects on osteoarthritis of the knee and found significant relief of pain and swelling. As a proteolytic enzyme, research also shows bromelain acts as a "clean up agent," digesting dead cells to help skin injuries heal faster. Compared to bromelain supplements, fresh and frozen pineapple provide a superior source of bromelain - both in terms of activity levels as well as providing a full complement of potentially synergistic nutrients.

C

Calcium

Calcium is the most abundant mineral in the human body. More than 99% of total body calcium is stored in the teeth and bones, the remaining 1% is found throughout the blood, muscle and fluid between cells. In addition to promoting strong bones and teeth, calcium plays an important role in the contraction and relaxation of blood vessels, nerve impulse transmission, muscle function and the secretion of hormones such as insulin. A lack of dietary calcium causes the body to leach needed calcium from the bones thus leading to osteoporosis. Some of the best sources of calcium include non-fat yogurt, soy, collard greens, kale and arugula. Calcium absorption is enhanced by prebiotic fiber found in bananas, potatoes, onions, garlic, leeks, asparagus and artichokes. Conversely, calcium absorption is blocked by the oxalates found in calcium rich foods such as spinach and rhubarb. Research has shown women who get calcium from food have higher bone density than those women who take calcium supplements alone. Adequate vitamin D intake supports calcium functions in the body.

Carbohydrates

Carbohydrates provide your body with energy in the form of glucose (blood sugar). Simple carbohydrates include include sucrose (table sugar), lactose (dairy), and fructose (fruits), while complex carbohydrates include starch and fiber. Complex carbohydrates are digested more slowly than simple carbohydrates and therefore provide a more sustained energy source that does not send insulin levels soaring (high insulin may lead to diabetes). Sources of complex carbohydrates include whole grain breads, legumes, fruit and vegetables. Scientific findings back the carb-performance link; athletes loading up on carbs before a big game had more readily available fuel and reported less fatigue than their protein consuming peers. For most people, between 40% and 60% of total calories should come from carbohydrates, preferably from minimally processed foods like fruit and whole grains.

Carotenoids

One medium carrot (78g) has 35 calories and provides both a good source of vitamin K and more than twice the Daily Value of vitamin A, which studies show helps the eye to adapt from bright light to darkness. Carotenoids found in carrots seem to lower the risk of age-related macular degeneration (AMD), making carrots a Superfood for your Eyes. Another carrot compound, falcarinol, reduced the risk of developing cancerous tumors in rats by 33%, according to British and Danish researchers. While raw carrots make a healthy and tasty snack, cooking carrots brings out their sweetness and helps enhance carotenoid absorption and also brings out their sweetness.

Cholestrol

Cholesterol is a fat-like substance found only in animal based foods. Cholesterol is necessary for many important functions of the body, including cell membrane formation, but it is not considered an essential nutrient as our livers can make virtually all the cholesterol we need-and often much more. Too much cholesterol circulating in the blood (serum cholesterol) can increase the risk of developing clogged arteries that can lead to heart attack and stroke. While dietary fats can raise blood cholesterol levels, there does not seem to be a simple relationship between dietary cholesterol and blood cholesterol. The Dietary Guidelines for Americans recommend keeping cholesterol consumption to less than 300mg per day. Findings from a small University of Connecticut study published in the June issue of Metabolism suggest that while egg cholesterol does raise levels of certain, less dangerous LDL (bad) cholesterol molecules, it has virtually no effect on those smallest, densest LDL particles most closely linked with heart damage. Saturated fats, so-called because they are “saturated” with hydrogen atom double bonds, raise cholesterol levels and are found in animal products like meat, butter and cheese. Coconut oil, although technically more “saturated” than butter, not only fails to raise LDL (bad) cholesterol levels, it may actually help to increase HDL (good) cholesterol. According to the American Heart Association, trans fats raise levels of LDL ("bad") cholesterol and also lower HDL ("good") cholesterol.