Fighting heart disease, cancer, and diabetes can be as easy as swapping out a few of your regular selections in the produce aisle.
A study supported by the Nutrilite Health Institute found that even though there is a wide range of foods containing the healthy chemical compounds called phytonutrients, many Americans basically eat the same foods over and over — and the foods they choose don't necessarily have the highest concentration of nutrients.
Phytonutrients occur naturally in fruits and vegetables and offer a wide range of health benefits. Produce that is more deeply and vibrantly colored contains higher amounts. The main source of phytonutrients that Americans consume are oranges, orange juice, tomatoes, garlic, carrots, grapes, strawberries, prepared mustard, and tea, according to the study.
"Americans could improve their phytonutrient intake by choosing to eat more concentrated sources of phytonutrients as well as a wider variety," Keith Randolph, Ph.D., Technology Strategist for Nutrilite, said in a statement. "For example, grapes are the top contributor of the phytonutrient family of anthocyanidins in most Americans' diets, but blueberries actually contain higher amounts of this phytonutrient."
You can power up your produce by making the following substitutions:
1. Sweet potatoes instead of carrots
Make this swap and get almost twice the amount of beta-carotene. Long known to be an immune booster, beta-carotene may increase the activity of natural killer cells linked to cancer prevention. A study at Harvard Medical School found that beta-carotene can lower a man's risk of developing prostate cancer by 36 percent. Dark green and orange-yellow vegetables are good sources of beta-carotene.
