The Seahawk

Issue date: 10/23/08 Section: Lifestyles

Media Credit: Courtesy of Jennifer Schreyer Editor's note: Jennifer Schreyer is an ECU Nutrition and Dietetics graduate who is currently serving as a dietetic intern through ECU here in Wilmington. She has worked at several different locations around town, specifically at UNCW with campus dietician Alice Merritt. She is currently pursuing her MS in Nutrition and Dietetics and aspires to one day work in a hospital as a clinical dietician.

When you are in college, it is hard to think past next week's exam or Thanksgiving break, but fast forward about 40 years, and think about where you might be. By then, you will be a senior citizen and college will be a distant memory. But how will your health be? That is harder to plan for; however, there are a few simple foods that can be incorporated into your diet now that might help prevent diseases later in life. These foods are called functional foods, and they help give you the nutrients that are needed to live a long, healthy life.

Beans

If you can eat just four half-cup servings of beans per week, you will be on your way to reducing your risk of heart disease and cancer. Beans also help to regulate blood sugar levels, lower cholesterol, relieve constipation and reduce the risk of obesity. The nice thing about beans is that any type of bean, from kidney beans to sugar snap peas, counts as a functional food. All are low in fat, high in protein and rich in vitamins.

Blueberries

Considering that blueberries taste like candy, you might be surprised to learn they are a functional food. One to two cups of blueberries provides your body with more antioxidants than any other fruit or vegetable. If that's not enough, blueberries can also reverse some of the degenerative effects that aging has on the brain. So, the next time you have a sweet tooth, grab some blueberries!

Broccoli

Just one-half to one cup of broccoli in a day can protect you from cancer, especially colon cancer. Broccoli is full of vitamins and nutrients that promote health. It is also a great source of vegetarian iron. But, if you are one of those people who just do not like broccoli, brussel sprouts, cabbage or any dark, leafy greens also have broccoli's health promoting qualities.

Oats

What is better than a big steaming bowl of oatmeal on a cool morning? That bowl of oatmeal will do more than just warm your insides; it will help those insides stay healthy for a long time. Oats protect our bodies from coronary heart disease and high blood sugar. They are also an excellent source of fiber, which improves intestinal functioning. It is not just oats that have such wonderful benefits; other beneficial options are brown rice, rye, barley, wheat and flaxseed.

Oranges

In the morning, a glass of orange juice is perfect for revitalizing your tired body. But, as it refreshes you, it also keeps you from getting cardiovascular disease and having a stroke later in life. It also reduces the risk of breast, lung, pancreatic, colon, rectal and cervical cancers. Maybe they should consider changing that phrase to "an orange a day keeps the doctor away."

Pumpkin

When you carve your pumpkin this Halloween, don't throw out the insides, keep them for cooking. Pumpkins - and other carotenoids like carrots, sweet potatoes and butternut squash - are nutrient powerhouses. They significantly reduce the risk of cancer, especially breast cancer, heart disease and eye degeneration. It is also available canned year round, so you do not have to wait until Halloween each year to enjoy pumpkin.

Salmon

Salmon, and other fatty fish, contain a high amount of an extremely valuable fatty acid called omega-3. This fatty acid reduces your risk of coronary artery disease, breast and colon cancer, vision loss, and irregular heartbeat. It also improves mental state, increases good cholesterol, reduces blood pressure,
and improves circulation. By eating salmon, halibut, oysters or even canned albacore tuna two to four times per week, you are extending and enhancing your older years.

Soy

Soy is not just for vegetarians anymore! These days soy can be found everywhere, from milk and burgers to miso soup. So what's the big deal with soy? Soy does many things for your body. It keeps you free of disease, reduces your risk of cancer, keeps your immune system strong and prevents tumor growth. It is also very high in protein, which provides lasting energy, and oils that are cholesterol-free and contain omega-3 fatty acids. Does soy sound boring anymore?

Spinach

Popeye engrained in our generation that spinach will make you strong, and he was right. Spinach, or any other dark leafy green, is an excellent way to reduce your risk of getting cardiovascular disease, stroke, coronary artery disease, cancer, vision loss and cataracts. A cup of steamed, or two cups of raw, spinach is a great accompaniment to a meal, and it will keep you strong and healthy like the Sailor Man himself.

Tea

Tea. Now that is a word any southerner can relate to. If you take all the sugar out of sweet tea, it is an amazingly healthy and life-extending concoction. It has been shown to lower blood pressure, prevent cancer and osteoporosis, lower the risk of stroke, minimize sun damage to skin and maintain heart health. What soda can say that? The next time the waiter asks, "What can I get you to drink?" tell him you'd like a nice, big glass of unsweetened tea.

Tomatoes

There are many people who turn their noses at the mention of tomatoes, but what about the tomato sauce that tops your spaghetti, the sauce on your pizza, or the ketchup that you put on your French fries? Those products are made of tomatoes, and their health benefits are just as powerful, if not more, than the fruit itself. The more concentrated the tomato, the more lycopene is available. Lycopene is a nutrient that works to keep your body free of cancer and free-radicals. So eat your tomatoes in as many forms as possible for a healthier body now and in the future.

Turkey

Although Thanksgiving is often related to overindulging on the wrong foods, turkey is one Thanksgiving Day food that you can feel good about eating. Skinless turkey breasts are low in fat, high in protein and an excellent source of niacin, vitamin B6 and vitamin B12. These vitamins give us tons of energy and improve heart health. Turkey also contains a good amount of zinc, which helps to keep cell division under control. This prevents tumor growth. Give the bird more credit; make it a regular on your dinner table.

Walnuts

Nuts are an excellent source of protein, fiber and omega-3 fatty acids. Because of those high levels of nutrients, they are a great snack to have in order to boost your energy and keep you going longer; however, serving size is important with nuts because they are a calorically dense food. About one ounce of nuts per day has been found to reduce the risk of coronary artery disease, hypertension and type II diabetes. That is nuts!

Yogurt

Pre- and probiotics are topics that are literally on the lips of all food researchers these days. These bacteria are beneficial microorganisms that are incorporated into food items, particularly yogurt, in order to boost your health by fighting diseases and improving your intestinal functioning. Please don't let the fact that they are bacteria scare you; they are a lot less frightening than the things they help to fight off, like cancer, high blood pressure, ulcers, diarrhea and others. So the next time you're at the grocery store, be sure to pick up your yogurt and make sure it says it contains "live, active cultures."

Incorporating functional foods into your diet is easy and it will definitely pay off in the long run. Just a few simple changes, like using turkey breast instead of beef, drinking unsweetened tea instead of soda, or eating walnuts instead of chips can make you healthier and happier. Forty years is not too far away, so go ahead, try some functional foods now so you can thoroughly enjoy your many years to come.



Editor's note: Jennifer Schreyer is an ECU Nutrition and Dietetics graduate who is currently serving as a dietetic intern through ECU here in Wilmington. She has worked at several different locations around town, specifically at UNCW with campus dietician Alice Merritt. She is currently pursuing her MS in Nutrition and Dietetics and aspires to one day work in a hospital as a clinical dietician.

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