Buckwheat isn't a grain, as often thought, but a herb that is related to rhubarb and sorrel—and it's incredibly good for you. Buckwheat contains all of the essential amino acids, B vitamins, phosphorus, magnesium, iron, zinc, copper and manganese, and a fatty acid critical to good health. And with 4.5 grams of dietary fiber in every cup, it's right up there with health-food darling granola. Enjoy your buckwheat in the form of soba noodles, french-style crepes, or pick up some buckwheat flour and whip up a batch of buttermilk buckwheat pancakes, a terrific way to a low-glycemic-index, high-protein breakfast that won't leave you lurching for a mid-morning muffin.
Fresh Strawberries
When it comes to healthy eating, colour is key. Scientists have found that brightly coloured fruits and vegetables contain the highest levels of phytonutrients, powerful disease-fighting compounds. In the case of bright red strawberries, a study conducted at the University of Illinois found that the fruit may fight inflammation, cancer-causing compounds, and may even be capable of suppressing the progression of tumors. Adding to the good news is a recent study published in the medical journal Metabolism that found that strawberries may help reduce bad cholesterol.
Anchovies
Omega-3 fatty acids have been found to be so beneficial that some doctors suggest taking fish-oil supplements for protection against everything from heart disease to depression. And any expert can tell you that small, oily fish, especially from cold northern seas, carry a high concentration of omega-3's with a minimum of mercury.
Leeks
Leeks are a great source of dietary fiber. How great? One medium leek can contain more fiber than a bran muffin. They also have plenty of folic acid, iron, potassium, vitamin C, and cancer-fighting antioxidants. Leeks are more versatile than you think.
Cannellini Beans
This hardworking pantry staple is budget-friendly, versatile, and incredibly good for you. Beans are packed with cholesterol-lowering soluble fiber, potassium, and magnesium that help regulate blood pressure, and complex carbs and protein that keep you from feeling hungry 30 minutes after you finish your dinner. We love all beans, but cannellini (white kidney beans) are the essential building blocks for some of the most delicious soups, salads, sides, and appetizers.
Watercress
You already know that greens are good for you, but watercress, the star of many a tea sandwich, might be especially healthful. A 2007 study in the American Journal of Clinical Nutrition found that watercress has a high enough antioxidant count to make a measurable difference in reducing DNA damage to our white blood cells, which is a precursor to many forms of cancer. Eating watercress was also found to consistently lower elevated blood triglyceride levels, a risk factor for heart disease.
Pine Nuts
Pine Nuts might be small, but they have significant nutritional clout: about 11 grams of protein in about one half cup. Pine nuts are also loaded with cancer-fighting antioxidants and pinolenic acid, a natural appetite suppressant. If you're still worrying about all the fat in nuts, you can forget about that, too. A 2003 study in theEuropean Journal of Clinical Nutrition found little evidence that eating nuts causes weight gain; some of the evidence actually pointed to weight maintenance. And the best part is that roasted pine nuts are a terrifically easy way to toss a little flavour, richness, and texture into everything from last-minute salads to weeknight pastas.
Whole Milk
Wait, you're still drinking skim milk? It's time you got the good news: Whole milk can be good for you. It turns out that saturated milk fats may help us absorb calcium better, and also contain big helpings of vitamins A and D. That's why our government requires milk producers to fortify skim and low-fat milk with synthetic vitamins.
Also in support of whole milk are several studies that have found low-fat diets can be counterproductive to weight loss, along with a Swedish study of 19,000 women that focused on the consumption of full-fat milk and cheese. Researchers monitored these women for nine years and discovered that women who ate one serving of whole milk or cheese a day put on less weight than women who ate these foods less often.
Another study suggested that one or more servings of whole-milk products a day may enhance a woman's fertility.
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