Foods that keep you fit

The title might be a bit misleading...this isn't a blog that will tell you which foods will get you running a six-minute mile. Rather, the 'fit' refers to 'well'-as in what foods will give you the best fighting chance to help your body keep on ticking. Bearing in mind then that we don't have absolute proof of any food/disease-prevention connection, here is a run-down of some possibilities:

Broccoli, Brussels sprouts, cauliflower and cabbage are cruciferous (their leaves are in a cross-shaped formation) vegetables; all are members of the Brassica family. As such, they contain three biggies in the chemical department: indoles, dithiolthiones, and isothiocyanates--which may not be easy to say, but should be easy to swallow. Research has indicated they might be protective against breast cancer and perhaps colon cancer.

Milk (and milk products), along with many nutritional benefits, is one of our most potent suppliers of calcium--important for reducing the risk of osteoporosis. This probably isn't news to you, but you might be surprised to learn there's a large body of research indicating that milk might offer protection against colon cancer. Fermented milk products (yogurt, buttermilk and fermented cheeses) get even higher anti-cancer points in some studies. A separate consideration is that fortified milk is an excellent source of vitamin D, a vitamin that has been cited by experts as 'the biggest single factor associated with breast cancer and colon cancer'. At a time when people are using sunblocks and/or avoiding the sun, consumption of fortified milk is especially important, as is the taking of a vitamin D supplement.

Fatty fish. There's been no end of claims for the benefits of a substance found in the oil of fish like tuna, salmon, mackerel, herring and sardines. Both eicosapentanoic acid (EPA) and docoshexanoic acid (DHA) are found in fish oil and have been shown to reduce serum triglycerides (a type of fat in the blood), reduce platelet clumping (a beginning process in the development of the dirty sludge or plaque that can clog up arteries) and possibly even bring down elevated blood pressure.

Fruits and vegetables. These are great for a whole lot of reasons, but for now we'll focus on just two. First off, most fruits and vegetables (along with milk) are terrific sources of potassium (potatoes, bananas and oranges are the first that come to mind), and the big brains in the nutrition business are pretty much convinced that a diet that's routinely low in potassium predisposes one to high blood pressure... (this is not to suggest that low potassium, along with low calcium and low magnesium are the CAUSE of high blood pressure; the cause is unknown although many in the field lay the blame at the foot of a high sodium intake. Even the sodium-as-villain scenario could be based in the relative intake of sodium compared to the three minerals just mentioned). The second point about fruits and veggies really applies only to those that are deep orange, deep green or deep red in colour--ones like apricots, peaches, broccoli, spinach, sweet potatoes, cantaloupe. These are loaded with beta-carotene--an antioxidant with quite a reputation for cancer prevention. If I were stranded on a desert island and could pick only one plant food, I'd have to go with the sweet potato. Best by a country mile for most vitamins and minerals that plants can provide.

Meat. While meat hasn't been credited with any particular disease-fighting trait, it does a great job of supplying protein and keeping you alive. It's also just about the best source of two extremely important minerals: iron and zinc. The fit set should pay particular heed. While most dietitians/nutritionists would argue in favour of LEAN meat, I feel compelled to point out that the fat of ruminant animals (cows, sheep, goats--anything that chews its cud) is an excellent source of a substance called conjugated linoleic acid (CLA) that has been shown to be ant-carcinogenic and possibly anti-atherogenic. Ruminant fats also include the fat from dairy products...cream, butter, whole milk, full-fat cheese.

Berries. What can I say that you haven't already read about? Blueberries, blackberries, raspberries, strawberries...they're all getting a lot of attention because they are great sources of many antioxidants. Plus, they're very low in calories. Dig in!

Nuts. Ditto to what I've said about berries (except the'dig in' part). I'm sure you're all aware of how good nuts are for you, but do remember that they pack a huge wallop calorically speaking.

Beans. Last but certainly not least, the lowly bean which, thanks to its water-soluble fibre similar to that found in oat-bran, has been shown to be helpful in lowering serum cholesterol levels. Any legumey bean will do: kidney beans, chick peas, lima beans, lentils...even canned pork and beans. If you can find the pork, you can eat it!