Unsung Heroes

Most people think that a healthy diet is a good balance of carbs, proteins, fats along with the recommended daily allowance of essential vitamins and minerals. That's true, but not the whole truth. There are other nutrients, maybe not so well known or considered "essential", that also have shown to be as equally beneficial to your health. You probably know the term antioxidant, and perhaps Vitamins A, C, and E may come to mind quickly. But there are many other nutrients with antioxidant capabilities that have a great impact on your health without you even knowing their names. Here are a few silent superstars to add to your daily diet vocabulary: 

Quercetin - Believed to have anti-inflammatory capabilities, studies have also suggested that the possible health benefits from Quercetin also include acting as an allergy combatant, having protective cardiovascular effects, and aiding in anti-tumor growth. Onions (red, yellow, white), kale, leeks, spinach, apples (especially the skins), apricots, blueberries, teas, and red wine are all excellent sources of this powerhouse nutrient. 

Lutein - This nutrient is a key to good eye health since it is highly concentrated in the macular region of the retina. Lutien's ability to filter blue light wavelengths helps decrease free-radical damage those rays can do to the eye and even the skin. Lutein is found in abundance in leafy green vegetables such as kale, spinach, green peas, and turnip greens.  It can also be found in egg yolks. There are promising studies that show diets rich in Lutein decrease the risk of cataracts and age-related macular degeneration. 

Lycopene - You'll know a food has Lycopene by the rich red color...if you are thinking tomato, you would be right! The major sources of Lycopene are tomatoes and tomato products like, soup, sauce/paste, and juice.  Lycopene is also present in watermelon and red/pink grapefruit. Once Lycopene is absorbed into the body, it helps to repair and protect damaged cells (like most antioxidants). Research suggests that Lycopene may help reduce the risk of certain cancers, heart disease, and macular degeneration. Oddly, this is one antioxidant that is absorbed better if it obtained through tomato products rather than fresh raw tomatoes because the heating process changes the Lycopene into a form that is more easily absorbed into the bloodstream. (FYI: If you cook fresh tomatoes in olive oil, that will help increase the absorption of Lycopene)

It can be easy to get bombarded and confused by the latest nutrition buzzwords. No problem! Make it simple...you can obtain these nutrients by continuing to include all these fruits and vegetables in your diet. And just in time, since most of them are currently in season!