--by Susan O. Henry

You probably study nutritional labels on foods -- consumer surveys indicate that we're really paying attention to them, and increasingly, we’re shopping accordingly. But increasingly also, food scientists are discovering important nutritional elements beyond the vitamins, minerals, protein, fat and fiber listed on labels. In other words, a lot of our “best” foods are better than we thought.

Within the past half-decade, scientists have identified the presence of various “bonus elements” in an ever growing list of foods. They have even devised a category, called Functional Foods, and established a program for the scientific study of them -- the University of Illinois Functional Foods for Health Program. “Functional foods,” reports the International Food Information Council Foundation (IFICF), “usually refers to foods containing significant levels of biologically active components that impart health benefits beyond basic nutrition. These components are often referred to as phytochemicals -- meaning plant chemicals.”

Studies from around the world -- the University of Illinois; Harvard and Johns Hopkins Schools of Medicine; Catholic University of Louvain, Belgium; U.S. Department of Veterans Affairs Medical Center; University of California- Berkeley School of Public Health; Pennsylvania State University; and Beijing College of Traditional Medicine, China, to name a few -- have been constantly adding to the list foods which serve up a lot more than vitamins and good taste.

YOGURT, COTTAGE CHEESE

• Contain: Bifidobacteria
• Benefit: May enhance function of gastrointestinal system

COLES (Broccoli, cauliflower, broccoli, brussels sprouts, cabbage)

• Contain: Indoles
• Benefit: Protect against cancer

GRAPES, GRAPE JUICE

• Contain: Phytochemicals
• Benefit: Protect against heart attacks

WHOLE GRAPES

• Skin contains: Estrogen act-alike chemical
• Benefit: May help preserve bone density; fights memory deterioration

GARLIC

• Contains: Allyl
• Benefits: May reduce risk of cancer; lowers blood pressure; lowers cholesterol levels; maintains blood flow, thus lowering risk of stroke and thrombosis.

TEA (particularly green tea)

• Contains: Catechin
• Benefit: May reduce risk of cancer

TOMATOES, JUICE, AND SAUCE; RED GRAPEFRUIT; RED PEPPERS

• Contain: Lycopene
• Benefits: Reduces risk of prostrate and cervical cancers

OATMEAL, OAT BRAN

• Contains: Beta glucan
• Benefit: May help reduce cholesterol levels; may reduce risk of cardiovascular disease

FISH

• Contains: Omega-3 Fatty Acids
• Benefit: Helps increase HDL (“good”) cholesterol; fights against cardiovascular disease

SOY PRODUCTS

• Contain: Isoflavones
• Benefits: Lowers LDL (“bad”) cholesterol; may lower blood pressure. Also contains Linoleic acid, a veggie version of Omega-3’s.

LEGUMES

• Contain: Phyto-estrogens
• Benefit: Protection against breast cancer