By Cynthia Sass
Photograph by Samantha Durfee

There are dozens of online videos and guides devoted to how to cut, de-seed and eat a pomegranate—and getting schooled is well worth the effort. A recent study, published in Cancer Prevention Research, found that natural substances called ellagitannins found in pomegranates slash the risk of hormone-dependent breast cancer. Scientists say these compounds suppress the production of estrogen, which in turn prevents estrogen-responsive breast cancer cells from flourishing. This potent disease-fighting fruit has also been found to impede the spread of cancer from the prostate to bone—a significant benefit because as prostate cancer, which has no known cure, is the second-leading cause of cancer-related death in men in the United States.

By Cynthia Sass

Brussels sprouts, named for the capital of Belgium, where they originated (hence the s on the end, which is often forgotten), are nutrition dynamos that belong to the cruciferous vegetable family, practically the royal set by nutritionists’ standards.

This summer staple is bursting with natural substances that pack a health-protective punch. Watermelon contains dietary fiber for digestive health, and potassium, a mineral that helps keep blood pressure capped.

​One cup also provides more than a quarter of your daily needs for immune-supporting vitamins A and C. Vitamin A also maintains healthy skin, which gives watermelon some credence as a beauty food. And, it’s also one of the best sources of lycopene, an antioxidant linked to a reduced risk of prostate and cervical cancer, as well as heart disease.

In fact, watermelon’s heart-protective benefits are quite remarkable. In an animal study, rats with high cholesterol were given either water or watermelon juice. After eight weeks, the watermelon group had significantly lower cholesterol levels, and experienced weight and fat loss without any loss of lean muscle tissue.

By Cynthia Sass
​Photograph by Jen Britton

This delectable springtime treasure can claim some serious nutritional bragging rights. One cup of raw asparagus provides at least 10% of your daily needs for over a dozen key nutrients, including vitamin A and folate. A tennis-ball-sized portion of fresh asparagus packs 20% of your daily target for vitamin A, which makes it a smart choice for bolstering your immune system. Your body relies on vitamin A to make white blood cells, which fight off harmful bacteria. This vital nutrient also helps to form the mucous membranes of your eyes, respiratory tract and digestive system, which act as protective barriers to keep germs out of your body.​

​The folate found in asparagus, nearly 20% of your daily needs per cup, may also help to keep your brain sharp and memory in tact. A study by Tufts University, which followed over 300 men for three years, found that those with high blood homocysteine levels showed memory loss, but the gents who ate foods rich in folate, which directly lowers homocysteine levels, maintained their memories. Research has also found that folate-deficient older adults are nearly three and a half times more likely to develop dementia.

By Cynthia Sass
Photograph by Carole Topalian

White foods have a reputation for being devoid of nutrients, but this pallid veggie proves that theory dead wrong. Cauliflower, a cabbage relative, is a nutritional force of nature, loaded with key nutrients, as well as natural substances that fight heart disease and cancer, the nation’s top two killers.
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Cauliflower provides vitamin K, which helps maintain strong bones and allows blood to clot—you can stop your own bleeding if you cut yourself while chopping. It also contains folate, which prevents changes to DNA that may lead to cancer, as well as potassium, a mineral that supports muscle maintenance, heart function and lowers blood pressure. Finally, it’s an excellent source of vitamin C, which serves double duty as both an anti-aging, disease fighting antioxidant, and an essential vitamin required for healing and immunity.

​By Cynthia Sass