"GOMBBS" is an acronym you can use to remember the most nutrient-dense, health-promoting foods on the planet. These are the foods you should eat every day, and they should make up a significant proportion of your diet -- these foods can be effective at preventing chronic disease and promoting health and longevity.
G -- Greens
Raw leafy greens contain only about 100 calories per pound and are packed with nutrients. Leafy greens contain substances that protect blood vessels and are associated with reduced risk of diabetes.1 Greens are an excellent tool for weight loss, since they can be consumed in virtually unlimited quantities. Leafy greens are also the most nutrient-dense of all foods, but unfortunately are only consumed in miniscule amounts in a typical American diet.
We should follow the example of our closest living relatives -- chimpanzees and gorillas -- who consume tens of pounds of green leaves every day. The majority of calories in green vegetables, including leafy greens, come from protein, and this plant protein is packaged with beneficial phytochemicals: Green vegetables are rich in folate (the natural form of folic acid), calcium and contain small amounts of omega-3 fatty acids. Leafy greens are also rich in antioxidant pigments called carotenoids, specifically lutein and zeaxanthin, which are the carotenoids known to promote healthy vision.2
Also, several leafy greens and other green vegetables (such as bok choy, broccoli and kale) belong to the cruciferous family of vegetables. Vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition. They contain glucosinolates, and when their cell walls are broken by blending, chopping or chewing, a chemical reaction converts glucosinolates to isothiocyanates (ITCs) -- compounds with a variety of potential anti-cancer effects. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens, reduce inflammation, neutralize oxidative stress, inhibit angiogenesis (the process by which tumors acquire a blood supply) and help kill cancer cells.3
O -- Onions
Onions, along with leeks, garlic, shallots and scallions, make up the allium family of vegetables, which can have beneficial effects on the cardiovascular and immune systems, as well as posible anti-diabetic and anti-cancer effects. Allium vegetables are known for their characteristic organosulfur compounds. Similar to the ITCs in cruciferous vegetables, organosulfur compounds are released when onions are chopped, crushed or chewed. Epidemiological studies have suggested that increased consumption of allium vegetables is associated with lower risk of gastric and prostate cancers. It's been said these compounds prevent the development of cancers by detoxifying carcinogens, halting cancer cell growth and blocking angiogenesis.4
Onions also contain high concentrations of health-promoting flavonoid antioxidants, predominantly quercetin, and red onions also contain at least 25 different anthocyanins.5,6 Quercetin has been shown to slow tumor development, suppress growth and proliferation and induce cell death in colon cancer cells.7 Flavonoids also have anti-inflammatory effects that may contribute to cancer prevention.8
M -- Mushrooms
Consuming mushrooms regularly has been associated with decreased risk of breast, stomach and colorectal cancers. In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day (about one mushroom per day) had a 64 percent decreased risk of breast cancer. Even more dramatic protection was gained by women who ate 10 grams of mushrooms and drank green tea daily -- an 89 percent decrease in risk for premenopausal women, and 82 percent for postmenopausal women.9,10
White, cremini, Portobello, oyster, shiitake, maitake and reishi mushrooms all have anti-cancer properties -- some have been shown to be anti-inflammatory, stimulate the immune system, prevent DNA damage, slow cancer cell growth, cause programmed cancer cell death and inhibit angiogenesis. In addition to these properties, mushrooms are unique in that they contain aromatase inhibitors -- compounds that can block the production of estrogen. These compounds are thought to be largely responsible for the preventive effects of mushrooms against breast cancer -- in fact, there are aromatase-inhibiting drugs on the market that are used to treat breast cancer. Regular consumption of dietary aromatase inhibitors is an excellent strategy for prevention, and it's been shown even the most commonly eaten mushrooms (white, cremini and Portobello) have a high anti-aromatase activity.11
B -- Berries
Blueberries, strawberries and blackberries are true super foods. Naturally sweet and juicy, berries are low in sugar and high in nutrients -- they are among the best foods you can eat. Their vibrant colors mean that they are full of antioxidants, including flavonoids and antioxidant vitamins -- berries are some of the highest antioxidant foods in existence. Berries' plentiful antioxidant content confers both cardioprotective and anti-cancer effects, such as reducing blood pressure, reducing inflammation, preventing DNA damage, inhibiting tumor angiogenesis and stimulating of the body's own antioxidant enzymes. Berry consumption has been linked to reduced risk of diabetes, cancers and cognitive decline.12 Berries are an excellent food for the brain -- berry consumption has been shown to improve both motor coordination and memory. 13
B -- Beans
Beans (and other legumes, as well) are a powerhouse of superior nutrition and the most nutrient-dense carbohydrate source. They can act as an anti-diabetes and weight-loss food because they are digested slowly, having a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings. Plus, they contain soluble fiber, which has been shown to lower cholesterol levels.14 Beans are unique foods because of their very high levels of fiber and resistant starch, carbohydrates that are not broken down by digestive enzymes. Fiber and resistant starch not only reduce total the number of calories absorbed from beans but are also fermented by intestinal bacteria into fatty acids that can help to prevent colon cancer.15 Eating beans, peas or lentils at least twice a week has been found to decrease colon cancer risk by 50 percent.16 Legume intake can also provide protection against oral, larynx, pharynx, stomach and kidney cancers.17
S -- Seeds
Nuts and seeds contain healthy fats and are rich in a spectrum of micronutrients including phytosterols, minerals and antioxidants. Countless studies have demonstrated the cardiovascular benefits of nuts, and including nuts in the diet can help aid in weight maintenance and diabetes prevention. 18,19
The nutritional profiles of seeds are similar to nuts when it comes to healthy fats, minerals and antioxidants, but seeds are also abundant in trace minerals, higher in protein than nuts, and each kind of seed is nutritionally unique. Flax, chia and hemp seeds are extremely rich sources of omega-3 fats. In addition to the omega-3s, flaxseeds are rich in fiber and lignans. Flaxseed consumption has been shown to protect against heart disease by a number of different mechanisms, and lignans, which are present in both flaxseeds and sesame seeds, can have anti-cancer effects.20
Sunflower seeds are especially rich in protein and minerals. Pumpkin seeds are rich in iron and calcium and are a good source of zinc. Sesame seeds have the greatest amount of calcium of any food in the world and provide abundant amounts of vitamin E. Also, black sesame seeds are extremely rich in antioxidants.21 The healthy fats in seeds and nuts also aid in the absorption of nutrients when eaten with vegetables.
You can learn more about the health benefits of GOMBBS in my new book "Super Immunity," a guide to naturally strengthening the immune system against everything from the common cold to cancer.
Dr. Fuhrman is a New York Times best-selling author, nutritional researcher and board certified family physician specializing in nutritional medicine. Learn more by visiting his informative website at DrFuhrman.com and his blog at Diseaseproof.com, and following Dr. Fuhrman on Facebook and Twitter.
References:
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High levels of dietary nitrate might in part explain the vascular benefits of diets rich in leafy greens. ScienceDaily. Retrieved March 30, 2011.
2. Stringham JM, Bovier ER, Wong JC, Hammond BR Jr. The influence of dietary lutein and zeaxanthin on visual performance. J Food Sci. 2010 Jan-Feb;75(1):R24-9.
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Cavell BE, Syed Alwi SS, Donlevy A, et al., Anti-angiogenic effects of dietary isothiocyanates: mechanisms of action and implications for human health. Biochem. Pharmacol., 2011. 81(3): p. 327-36.
4. Powolny AA, Singh SV. Multitargeted prevention and therapy of cancer by diallyl trisulfide and related Allium vegetable-derived organosulfur compounds. Cancer Lett. 2008 Oct 8;269(2):305-14.
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Shan BE, Wang MX, Li RQ. Quercetin inhibit human SW480 colon cancer growth in association with inhibition of cyclin D1 and survivin expression through Wnt/beta-catenin signaling pathway. Cancer Invest. 2009 Jul;27(6):604-12.
Xavier CP, Lima CF, Preto A, et al. Luteolin, quercetin and ursolic acid are potent inhibitors of proliferation and inducers of apoptosis in both KRAS and BRAF mutated human colorectal cancer cells. Cancer Lett. 2009 Aug 28;281(2):162-70.
8. Ravasco P, Aranha MM, Borralho PM, et al. Colorectal cancer: Can nutrients modulate NF-kappaB and apoptosis? Clin Nutr. 2010 Feb;29(1):42-46.
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Shin A, Kim J, Lim SY, et al: Dietary mushroom intake and the risk of breast cancer based on hormone receptor status. Nutr Cancer 2010, 62:476-483.
Zhang M, Huang J, Xie X, et al: Dietary intakes of mushrooms and green tea combine to reduce the risk of breast cancer in Chinese women. Int J Cancer 2009, 124:1404-1408.
10. Hara M, Hanaoka T, Kobayashi M, et al: Cruciferous vegetables, mushrooms, and gastrointestinal cancer risks in a multicenter, hospital-based case-control study in Japan. Nutr Cancer 2003, 46:138-147.
11. Chen S, Oh SR, Phung S, et al: Anti-aromatase activity of phytochemicals in white button mushrooms (Agaricus bisporus). Cancer Res 2006, 66:12026-12034.
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Joseph JA, Shukitt-Hale B, Willis LM. Grape juice, berries, and walnuts affect brain aging and behavior. J Nutr. 2009 Sep;139(9):1813S-7S.
Stoner GD, Wang LS, Casto BC. Laboratory and clinical studies of cancer chemoprevention by antioxidants in berries. Carcinogenesis. 2008 Sep;29(9):1665-74.
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Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010 Apr 14;58(7):3996-4000.
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EatingWell: Foods That Do the Diet Work for You
Also besides what he mention about fungus (mushrooms are fungus or fungi) cordyceps mushrooms are also good at fighting cancer and helping the immune system to recognize tumors. As far as berries there are a lot of studies that show that berries are the best foods for cardiovascular health. http://bit.ly/bGcKcG Don't forget about the super food berries like wolfberries and the acai berries. So that covers the 3 leading causes of death-- heart attacks, cancer and strokes.
Onions are used just about everywhere from hot dogs, hamburgers, tacos and untold salads yet some won't come near them because of their pungent odor or how it leaves their breath once ingested.
http://www.articlesbase.com/nutrition-articles/the-incredible-onion-and-its-medicinal-benefits-5227297.html
I eat a lot of greens as well. I had spinach and kale in my smoothie this morning and having a spinach salad for lunch.
Nice that you can grow them.
I believe/worship in the power of an onion. My dad has always eaten an onion like you eat an apple. And has never been sick a day in his life. Worked until he was 75 years of age and is still kicking at 78. Gets around better than some of my friends. Walks about 4 miles everyday. 1st time he ever went to a doctor was 7 years ago (because we made him), doc told him he has the heart of a 32 year old very healthy male. During that visit, he was given a prostate exam..found cancer, removed it. No treatment needed....doc said it was the onion a day.
Seriously though, I wonder why garlic wasn't included. Sure, you can't include everything, but I've read no end of good things about garlic and it seems a natural if you're also mentioning onions.
What was it again?