TOP 25 ANTHOCYANIN RICH SUPERFOODS AND

WHY YOU SHOULD EAT THEM

https://naturalon.com/top-25-anthocyanin-rich-superfoods-and-why-you-should-eat-
them/view-all/#

you have probably read a great deal about super foods and the important place that these
foods should have in your diet. There is another type of super food that should also have a place on
the dinner table: Foods that are rich in anthocyanins.
Anthocyanins are a class of pigments that occur naturally in plants. These pigments give plants their
vibrant colors such as reds and purples. There are more than 600 types of pigments exhibiting color
change. Depending on the pH of the plant, they can exhibit colors such as red, blue, or purple.

Anthocyanins have a huge number of amazing health benefits. Studies show that they can fight
everything from heart disease, inflammation, bacterial infections, age-related neurodegenerative
disease, diabetes, even cancer.

In olden days, anthocyanin rich extracts were used to treat many health problems, including urinary
problems, kidney stones, liver disorders, high blood pressure, dysentery, liver problems, colds, the
flu, and diarrhea.

Anthocyanins are believed to have anti-inflammatory compounds, neuroprotective

compounds, and analgesic properties. Many types of anthocyanins, especially those in black
currants, have been shown to improve vision and might help reduce the risk of developing age-
related macular degeneration and cataracts.

Research studies have also shown that anthocyanins can reduce the growth of cancer cells and can
slow the formation of tumors. One study, conducted at the University of Illinois, showed that subjects
who consumed black raspberries daily had a reduction in their risk of developing colorectal cancer
by as much as 45 percent.

The USDA does not have an actual recommended daily amount of anthocyanins that you should
consume. If they did, however, the recommended daily allowance would be about 12.5 grams each
day, according to scientists and other nutritional experts. We have compiled a list of 25 of the best
superfoods that are super rich in healthy anthocyanins. The number listed after each food item
shows the milligrams of anthocyanins contained in 100 grams of each food. Keep reading and be
sure that you are including plenty of these foods in your daily diet.

1. Purple (Blue) Corn

Although this corn in actually dark purple, some people call it blue. You will find this type of corn
generally in corn chips or tortillas: 1,642 mg

2. Concord Grapes: 192 mg

3. Eggplants: 750 mg
4. Chokeberries: 2,147 mg
5. Blackberries: 353 mg
6. Elderberries: 1,993 mg
7. Black Raspberries: 845 mg
8. Blueberries: 529 mg
9. Blackcurrant: 533 mg
10. Marion Blackberry: 433 mg
11. Red Wine: 35 mg
12. Blackberries: 353 mg
13. Red Onions: 39 mg
14. Oranges: 200 mg
15. Red Grapes: 43 mg
16. Sweet Cherries: 177 mg
17. Strawberries: 69 mg
18. Cranberries: 91 mg
19. Black Plums: 82 mg
20. Red Cabbage: 113 mg
21. Raspberries: 116 mg
22. Pink Grapefruit: 200 mg
23. Red Radishes: 116 mg
24. Pomegranates: 92 mg (varies greatly)
25. Asparagus (purple variety): 205 mg

Of course there are many other foods that contain anthocyanins, such as black beans,
peaches, kidney beans, and bananas, but the list above are the foods which are known to contain
the highest levels of this health-improving antioxidant.

You might have heard that saliva breaks down many anthocyanins, at least in part, thus reducing
their potential health benefits. This might be true of some foods but there have still been numerous
studies that have found large amounts of very important health benefits for those who eat a diet rich
in foods that contain anthocyanins.

References:
Ars.usda.gov
Ncbi.nlm.nih.gov
Pbrc.edu

12 FOOD HIGH IN ANTHOCYANIN

http://www.theluxuryspot.com/12-foods-high-in-anthocyanins/

Did you know that the more colorful a food is, the healthier it is? Very colorful fruits and
veggies are packed with antioxidants, which not only give them color, but also flavor as well. The
brighter the color, the higher concentration of antioxidants like polyphenols, flavonoids, and
anthocyanins.
Here are a few of the foods high in anthocyanins:

 Blackcurrants — These little berries are packed with anthocyanins, along with plenty of healthy fiber,
vitamins, and minerals. Like all berries, they make a wonderful addition to a balanced diet.
 Asparagus –– Asparagus may not look or taste like much, but it’s actually one of the healthiest vegetables
around! Purple asparagus is packed with anthocyanins, along with vital nutrients that play a role in your
overall health. Definitely a food to eat more of.
 Eggplant –– Even if you’re not a huge fan of the flavor, you should still try to eat eggplants for the high
nutritional value. Not only do the bright purple skins pack an anthocyanin punch, but it contains
compounds that help to protect your brain cells.
 Plums –– The darker the plums, the more anthocyanins they contain. The anthocyanins give plums their
rich purple color, as well as their unique flavor. Plums are also an excellent source of dietary fiber, Vitamin
C, and other important nutrients.
 Bananas –– It may be hard to believe it, but it’s true: bananas contain anthocyanins! Some experts believe
this to be a mistake, and yet bananas have been proven to be one of the most important sources of
anthocyanins. Plus, they’re packed with energy and rich in dietary fiber–making them one of the healthiest
foods on this list.
 Grapes –– Once again, the darker the better! Dark red grapes contain flavonoids along with the
anthocyanins, both of which give them their dark purple color. Grapes are one of the healthiest sources of
antioxidants around!
 Red Wine –– White wine may be produced using dark red grapes, but most of the anthocyanins and
flavonoids in the grapes come from the skin–which is removed during the white wine-making process.
Only red wine contains the rich antioxidants needed to improve your health.
 Pomegranates –– These fruits are one of the best sources of antioxidants, and not just anthocyanins.
Pomegranates contain a wide variety of free radical killers, comparable to the amount in berries.
 Berries –– Blueberries are one of the best sources of antioxidants on the planet, and their dark blue
color is a good indication that they are an anthocyanin-rich fruit. However, most berries (including
raspberries, cranberries, and blackberries) also contain anthocyanins, along with a wide range of other
important compounds, minerals, and vitamins.
 Red Cabbage — Red and white cabbage may taste almost the same, but the red version is clearly the
healthier of the two. It contains a lot of antioxidants, specifically flavonoids and anthocyanins. There
are over 30 different kinds of anthocyanins in red cabbage.
 Cherries — Cherries are an excellent source of antioxidants, especially the tart ones! Sweeter
cherries have more sugar, while tart cherries contain more anthocyanins and other antioxidants. If you
want to get more antioxidants in your diet, it’s a good idea to snack on these bad boys!
 Red Onions –– Just like red cabbage, red onions are the antioxidant-rich version of white onions. The
anthocyanins in the onions give them their bright color and strong flavor, making them healthier than
their more commonly available white counterpart.
 WHAT ARE ANTHOCYANIN AND WHY PURPLE
COLORED FOOD SO HEALTHY
https://www.bbcgoodfood.com/howto/guide/what-are-anthocyanins-and-why-are-purple-
foods-so-healthy

At BBC Good Food we believe eating a balanced and varied diet, including at least five portions of
fruit and vegetables per day, is best for health. But what's so special about purple foods in
particular?

Many purple foods contain anthocyanins

All brightly coloured fruit and vegetables contain antioxidants – compounds which play a key role
in protecting our bodies – but many naturally purple-coloured foods contain a certain antioxidant
called anthocyanin. These are beneficial plant pigments which give fruit and veg their deep red,
purple or blue hues.

While studies are ongoing, it’s too early to say conclusively whether anthocyanins deserve the
recent media headlines that label purple foods as ‘superfoods’. Previous research has linked
anthocyanins to a wide variety of health claims, including increased longevity, cardiovascular
health, cancer prevention and dementia.

Which foods contain anthocyanins?

Anthocyanins are found in high concentrations in blackcurrants, blackberries and blueberries, as

well as in aubergine (in the skin), red cabbage, cranberries and cherries.

Blueberry

Blueberries are a useful source of vitamin C, which helps protect cells and aids the
absorption of iron, and contain soluble fibre, which is beneficial to the digestive system. Read more
about the health benefits of blueberries.

A study in the European Journal of Nutrition found that a supplement containing dried
blueberry powder improved brain power in children aged 7 to 10.

Research from Tufts University suggests that consuming a blueberry supplement may be
effective in improving or delaying short-term memory loss in rats.

However, the NHS points out that the existing studies into how blueberries might prevent cancer
or improve memory have so far relied on small sample groups or animals, and it is not yet clear
whether these findings will translate to larger groups of the human population. Read more from
the NHS about the nutritional benefits of blueberries.
Pomegranate

Somewhere in between red and purple, the jewel-like colour of pomegranate is thanks to its
anthocyanin content. Pomegranate is a good source of fibre, and also provides vitamins A, C and E,
iron, and other antioxidants such as tannins.

One study found that pomegranate helped to strengthen bones and prevent osteoporosis in mice
through decreased inflammation and oxidative stress.

Another study found that consuming 50ml of pomegranate juice per day reduced damage to
arteries and cut cholesterol build-up in people with narrowed arteries.

A further study found that a daily glass of pomegranate juice improved blood flow to the heart,
resulting in a lower risk of heart attack. However, the NHS points out that as it was a very limited
trial these positive results could have been down to chance.

Purple Sweet Potato

Purple sweet potatoes have recently been in the media spotlight. They are commonly eaten on
the Japanese island of Okinawa, which is home to an exceptionally healthy elderly population –
with a large number over the age of 100, and rates of dementia reported to be up to 50% lower
than in the West. Some scientists think that the large quantities of purple sweet potato in their diet
plays a key role in keeping their bodies and brains healthy well into old age. However, to date,
there are not many studies into the health benefits of the purple sweet potato, and it’s impossible
to say that the Okinawan’s longevity is down to this one food alone.

Beetroot

Beetroot’s deep purple colour comes from plant chemicals called betalains. Like anthocyanins,
betalains have antioxidant and anti-inflammatory properties. You can also find betalains in the
stems of chard and rhubarb but it’s the flesh and skin of beetroots which are especially rich in
them.

Beetroot is also a good source of vitamins and minerals, including folate, iron, manganese and
potassium. They’re also nitrate-rich, which contributes to many of beetroot’s perceived health
benefits. For example, a study from 2013 found that consuming beetroot juice was linked with
lower blood pressure.

Beetroot juice has also been found to moderately improve athletic performance.

Another study has suggested that a diet that includes beetroot juice may increase blood flow to
the brain, which some have interpreted to mean it may help prevent or improve dementia.
However, as the NHS points out, these findings are limited by the fact that it was based on a very
small sample size of 16 elderly people over an extremely short interval. This means that much more
evidence is needed before we can conclusively say that beetroot juice aids cognitive function.

So should we be eating more purple foods?

There’s no doubt that naturally purple-coloured fruit and vegetables are an excellent addition to a
varied diet, but it’s also important to remember that balance is key and include a rainbow of
different coloursof fruits and vegetables for optimum health benefits.

WHAT ARE ANTHOCYANINS ?

https://healthyfocus.org/health-benefits-of-anthocyanins/

Anthocyanins are a compound of flavonoids that have proven to be a

powerful group of antioxidants. It’s important to consume antioxidants
because they not only help protect the body from diseases, but they also
help keep you looking good by preventing premature aging.

The thought of adding another step to your balanced diet may seem daunting,
however, adding anthocyanins to your diet is as easy as recognizing the
brilliant colors of your fruits and veggies. Anthocyanins are highly
pigmented phytonutrients that can only be found in plants.

These plants have long been revered in medicine for their ability to heal and
provide a wide array of health benefits. In fact, more and more scientific
studies are confirming these findings. For example, cranberries, a brilliant
red fruit, are known to help treat and prevent urinary tract infections.

WHAT FOODS HAVE ANTHOCYANIN?

Anthocyanins are easy to spot due to their brilliant color. These foods are
typically blue, red, or purple in color. Some anthocyanin foods are cherries,
eggplant, cherries, mangos, blueberries, raspberries, plums, black
currant, asparagus, olives, oranges, figs, radishes, red cabbage,
pomegranates, black beans, black rice, kidney beans, beets, and red-
fleshed peaches.
 It should be noted, however, that there might be some undercover
anthocyanin foods lurking about such as bananas. Despite not having the
typical red or blue hue, bananas are a great source of anthocynanins.

Another way to get your sources is to kick back with a nice, relaxing
glass of wine, as wine is composed of anthocyanin-rich
grapes. However, just be sure to enjoy wine or any alcoholic beverage in
moderation, as the cons can pretty quickly outweight the pros.

WHAT ARE THE HEALTH BENEFITS OF

ANTHOCYANINS?
There are several reasons why including these bright hued fruits and
veggies into your diet is such a good idea. Below, are some of the many
reasons why enjoying an anthocyanin-rich diet is beneficial to your health.

1) ENCOURAGE HEART HEALTH

Rigorous scientific evidence has found that foods high in anthocyanins are
great for improving heart health. For example, mounting research is finding
that anthocyanins help reduce the risk of heart disease in women.

One study in 2013 found that women 18 years or older greatly reduced
their risk of suffering from a heart attack in middle age when consuming
three or more servings of anthocyanin-rich foods three or more times a
week.

Another study found that women who consumed anthocyanin-rich foods, such
asstrawberries and blueberries once a week, dramatically reduced their
risk of death from cardiovascular disease and coronary artery
disease. Some studies even suggest that drinking red wine had similar
affects.

It is believed that anthocyanins have such an effect on decreasing heart

disease because these foods decrease blood pressure and prevent
arterial stiffness.
2) REDUCE CHOLESTEROL
Another way anthocyanin-rich foods are great for your heart is that these
foods help to reduce cholesterol. Having high cholesterol increases your
chances of developing heart disease or suffering from a heart attack.

One study performed by The American Journal of Clinical Nutrition found that
incorporating anthocyanin-rich foods into your diet reduced LDL
cholesterol (the bad cholesterol) by 13.6% while increasing HDL
cholesterol (the good cholesterol) by 13.7%.

If you’re unfamiliar with LDL cholesterol and HDL cholesterol, the differences
are vast and important to understand if you want to maintain a healthy heart.
LDL cholesterol, the bad kind, is a waxy fatty substance that clogs arteries. If
your arteries get too clogged with LDL cholesterol, it can result in heart
attacks or the development of heart disease.

HDL cholesterol, on the other hand, helps to clear up bad cholesterol from the
arteries by carrying it to the liver, which will then filter it out of the body. It’s
important to get enough HDL cholesterol as it helps to prevent the
development of heart disease and prevents the onset of heart attacks.

3) FIGHT OBESITY
It shouldn’t be any surprised that a diet comprised of healthy fruits and
veggies is a catalyst to a healthy diet preventing obesity. One animal study
found that mice fed a diet enhanced with anthocyanins didn’t gain as
much weight as mice fed a fatty diet absent of anthocyanins.

Although a controlled human study needs to be performed to confirm these

results, it’s obvious that engaging in a diet low in fat but high in fruits and
veggies is good for you and your waistline.

4) BOOST COGNITIVE FUNCTION

One way to fight oxidative damage– a catalyst of rapid aging and impaired
memory– is to consume antioxidants. Anthocyanins, a powerful
antioxidant, are a great way to slow age-related degeneration of brain
function and memory.

One study found that women over the age of 70 reduced staved off brain
degeneration by 2.5 years by incorporating such anthocyanin-rich foods
as blueberries and strawberries into their diets.

For those of us who haven’t quite reached the golden years yet, eating an
anthocyanin-rich diet enhance the learning process and boost overall
cognitive function.

For instance, one animal study found that rats fed an anthocyanin-rich diet
performed better in memory-related tasks as opposed to the mice that didn’t
engage in an anthocyanin-rich diet.

5) PREVENT COLD AND FLU

Now that cold and flu season is among us, we need to do everything we can
to keep up our defenses. Elderberry, a fruit high in anthocyanins, is
commonly used in herbal medicine to treat cold and flu symptoms. One
study found that the anthocyanin content in elderberry mimicked the effects of
Tamiflu. Another study found that anthocyanins inhibited the H1Ni swine flu
virus from infecting host cells. Time to load up on elderberry and other
anthocyanin-rich foods!

6) CANCER PREVENTION
Preliminary studies are promising that anthocynanins may be an effective
way to prevent the development of several different forms of cancer.

One animal study performed at The Ohio State University found that
berries fed to rats helped to inhibit tumor growth in the esophagus of
rats exposed to carcinogens.

Multiple preliminary studies have found that consuming berries and other
anthocyanin-rich foods helped to prevent the development of breast
cancer, prostate cancer, colon cancer, and oral cancer. Another study
found that regularly eating foods high in anthocyanins prevented the
spread of tumors and even inhibited the spread of certain cancer cells.

It’s believed that anthocyanins may be effective in preventing cancer because

they are a major antioxidant that contains significant anti-inflammatory
effects. It’s still not 100% clear as to how this works and more rigorous
scientific research needs to be performed to determine the efficacy of
anthocyanins as an anti-cancer agent.

Effects of anthocyanins on blood pressure and stress

reactivity: a double-blind randomized placebo-controlled
crossover study.
https://www.ncbi.nlm.nih.gov/pubmed/21544087

High intakes of flavonoids are associated with reduced cardiovascular risk, and flavonoids
such as cocoa and soy protein isolate have shown beneficial effects on blood pressure (BP).
Anthocyanins constitute a flavonoid subgroup consumed in regular diets, but few studies have
assessed the antihypertensive potential of anthocyanins. We aimed to assess whether high
concentrations of relatively pure anthocyanins reduce BP and alter cardiovascular and
catecholamine reactivity to stress. A total of 31 healthy men between 35-51 years of age with
screening BP >140/90 mm Hg, not on antihypertensive or lipid-lowering medication, were
randomised in a double-blind crossover study to placebo versus 320-mg anthoycanins twice daily.
Treatment duration was 4 weeks, with a 4-week washout. Sitting and supine BP measurements,
ambulatory BP recording and stress reactivity were assessed and analyzed by a paired sample t-
test. In all, 27 patients completed all visits. Sitting systolic BP (primary endpoint) was 133 mm Hg
after placebo versus 135 mm Hg after anthocyanin treatment (P=0.25). Anthocyanins did neither
affect semiautomatic oscillometric BP measurements in the sitting or supine position nor 24-h
ambulatory BP. No significant differences in stress reactivity were found across treatment periods.
Overall, we conclude that high concentrations of these relatively pure anthocyanins do not reduce
BP in healthy men with a high normal BP.
 7 FOODS THAT LOWER BLOOD
PRESSURE
https://universityhealthnews.com/daily/heart-health/7-foods-that-lower-blood-pressure/

When it comes to hypertension symptoms, a low blood pressure diet can be your
medicine. Generally speaking, increasing the amount of plant-based foods (especially
fruits and vegetables) in your diet is a must for anyone suffering from high blood
pressure. Furthermore, research is showing that certain plant foods are especially good
at treating hypertension. With that in mind, try these seven examples of foods that
lower blood pressure.
1. Flaxseed
Ingesting 30 grams of ground flaxseed per day lowers systolic blood pressure by an
average of 15 mmHg and diastolic pressure (the lower number) by about 7 mmHg in
those with hypertension.[1] Whole and ground flaxseed is now found in almost every
supermarket. It can be sprinkled on fruit, yogurt, and hot or cold cereal, and blended
into smoothies.
2. Beet and apple juice
Are beets good for high blood pressure? Beets have among the highest nitrate contents
of all vegetables. Consuming foods high in nitrates helps the body produce more nitric
oxide (NO), which dilates the arteries to decrease blood pressure and improve
cardiovascular function. A juice containing 72 percent beet juice and 28 percent apple
juice decreases systolic blood pressure by an average of 4 to 5 mmHg.[2] Try making
your own carrot, apple, ginger, and beet juice.
3. Vegetable juice

Tomato-based bottled vegetable juice blends such as V8 or Knudsen’s Very Veggie

decrease systolic blood pressure by an average of about 5 mmHg.[3] Look for the
organic and low sodium versions of these tasty juice blends.

4. Prunes

Three to six dried plums (prunes) per day can significantly lower blood pressure and
LDL cholesterol.[4] Prunes may not have the best reputation, but they are actually a
sweet, delicious superfruit. While they are great to snack on as is, prunes can also be
incorporated into many sweet and savory dishes.

5. Blueberries

Adding blueberries to the diet significantly lowers blood pressure in animals.[5]

Although no human studies have yet been conducted to show whether blueberries
lower blood pressure in hypertensive humans, the likelihood is high given the results of
rat studies, which show about a 14 percent reduction in systolic blood pressure with
blueberry consumption.[5] Specific flavonoids in blueberries are responsible for their
blood-pressure-lowering effect.[6] Wild blueberries have a higher flavonoid content than
non-wild varieties. Trader Joe’s sells pesticide-free, frozen wild blueberries that are
great blended into smoothies.

(For related reading, see the University Health News post “Health Benefits of
Blueberries” by clicking here.)

6. Hibiscus tea

Hibiscus is a potent source of blood-pressure-lowering flavonoids called

anthocyanins.[7] Drinking tea made from the deep magenta-colored calyces (sepals) of
the hibiscus flower is an easy way to consume these powerful anthocyanins and to
lower your blood pressure.[8] Hibiscus is sour, so it’s nice to sweeten the tea a bit with a
natural sweetener like stevia. Try it iced with a splash of pomegranate juice for a
refreshing drink that will lower your blood pressure while it quenches your thirst.

7. Dark chocolate and cocoa

Dark chocolate and cocoa reduce systolic blood pressure by an average of 5 mmHg
and diastolic blood pressure by an average of 3 mmHg.[9] The blood-pressure-lowering
effects of cocoa stem from the fact that it is rich in many different phytochemicals,
including procyanidins, theobromine, epicatechin, and catechins.[10] The darker the
chocolate, the higher the cocoa content and the more phytochemicals it tends to
contain. Look for dark chocolate bars with at least 70 percent cocoa content and eat
one or two small squares per day. (Note: See also our post “Is Dark Chocolate
Healthy? 5 Reasons to Indulge Your Sweet Tooth.”)

Give It a Try…

It’s easy to lower blood pressure with a diet for hypertension. Why not try it? If you
have hypertension and do nothing else but add some of these foods that lower blood
pressure to your regular diet, you will see your blood pressure readings drop. This
means you can reduce your risk of having a devastating stroke or a heart attack just by
drinking some hibiscus tea, beet and apple juice, or vegetable juice; or by eating some
ground flax seeds, prunes, blueberries, or dark chocolate. How much easier could it
get?
PURPLE POTATO MAY HELP LOWER
BLOOD PRESSURE
http://www.nbcnews.com/id/44345789/ns/health-diet_and_nutrition/t/potatoes-may-
help-lower-blood-pressure-purple-ones/#.We4CwK2B2CQ

ity the potato. It's widely blamed for the fattening of America . But a small new study found
that daily consumption of a certain type of potato -- purple ones, that is --- can help lower
blood pressure, without causing weight gain.
The research, conducted by Joe Vinson, a chemistry professor at the University of Scranton
in Pennsylvania, tracked 18 overweight or obese, hypertensive subjects who either ate six to
eight small purple potatoes, with skins, at both lunch and dinner (for a daily total of 218
calories), or had no potatoes as part of their "normal" diet for four weeks. Then the
participants crossed over to the other regimen.
On average, diastolic blood pressure -- the bottom number in a blood pressure reading --
dropped by a statistically significant 4.3 percent and systolic blood pressure -- the top
number in a blood pressure reading -- dropped by 3.5 percent.
While eating potatoes, most of the subjects -- even those on anti-hypertensive medications -
- experienced lower blood pressure, and none of the subjects gained weight.
Although less popular than their white counterparts, purple potatoes — increasingly
available at supermarkets, specialty food stores and farmers' markets — boast higher levels
of polyphenol antioxidants that protect body cells against free radical damage that can
increase disease risk. To preserve these powerful plant chemicals, subjects in Vinson’s study
were asked to microwave their potatoes instead of using other cooking methods.
While research from larger sample sizes is needed, Vinson says the findings "provide at least
some evidence that eating potatoes might be preventative like drinking coffee to reduce
blood pressure." He notes that, like coffee, potatoes are high in a specific polyphenol called
chlorogenic acid that has been shown to lower blood pressure in mice.
The study, not yet published, was presented this week at the American Chemical Society
National Meeting in Denver.
 The new research may help redeem the potato's nutritional rep. While a recent Harvard
study found that having an extra daily serving of potatoes caused a small but significant
weight gain (1 to 2 pounds) over a four year period, a closer look at the data reveals that
weight gain from French fries was 6 times higher (3.35 pounds) than from boiled, baked, or
mashed potatoes (0.6 pounds).
"The high cooking temperatures used to make French fries and potato chips seem to destroy
most of the healthy substances in potatoes and leave mainly starch, fat and minerals,"
according to Vinson. Although the new study didn't include unfried red- and white-skinned
potatoes, Vinson believes they will prove to produce similar body weight and blood pressure
effects in future, larger human studies.
Indeed, potatoes can be a healthful addition to any diet, even if you’re trying to lose weight.
They’re naturally low in calories, fat, cholesterol, and sodium, and rich in vitamins and
minerals including vitamin C, an antioxidant that protects against cellular damage and
potassium, a mineral that helps balance body fluids and negate possible blood pressure-
raising effects of a high sodium diet. Potatoes also pack in fiber that may promote fullness
and aid weight management.
To maximize possible nutritional and health benefits and minimize calories, lightly sauté,
mash, or microwave potatoes instead of frying them and watch how you dress them. My
favorite potatoes are red oven-roasted potatoes, cut in quarters, drizzled with extra virgin
olive oil, some balsamic vinegar, and a pinch each of garlic and onion powder. Sweet
potatoes cut into French fries and baked with a pinch of paprika and sea salt are also smart
options.
Some recommendations for preparing potatoes from Jackie Newgent, R.D., author of "Big
Green Cookbook:"
 Hash browns: Combine diced or sliced unpeeled potatoes with shallots and some chili
pepper in a little olive oil. Cover first to steam, and then remove the lid, add garlic and
scallions, and sauté until done. Finish with a handful of fresh herbs including parsley and
rosemary.
 Mashed potatoes: Keep potato skins on to maximize nutrients and add home-style appeal.
For creamy moistness, use almond milk. Also add roasted garlic for extra flavor (and
potential heart-heath benefits).
 Baked or microwaved potatoes: Top with one pat of butter, a large dollop of plain Greek
yogurt, and a generous amount of fresh chives or scallions. Or add zing with a dollop of
tzatziki dip (a Greek dip made with yogurt, chopped cucumber, and mint).
 Potato salad: For 2 pounds potatoes, use 4 tablespoons mayonnaise, 3 tablespoons stone-
ground or Dijon mustard, 2 tablespoons plain Greek yogurt, and 1 tablespoon white wine
vinegar. Serves 6.