Purple Broccoli

It is great that a more conventional source is encouraging people to “stop ignoring” certain healthy foods but why stop at 7. The whole phyto-nutrient story has yet to be told. Scientists only recently discovered that many of them have gone unnoticed as they were “bound” to the cell wall and the fiber part of the food has the highest concentration. Even the free-form version as which are easier to spot in a lab are not all identified and scientists are still trying to unravel what they do and how they all work with each other. So it is too soon which foods are the best. More importantly, should we not be encouraging people to eat all whole foods. For the lay person who does not understand the complexity of the body and the nutrition it needs, we should not confusing them by putting whole natural foods into a competition. I believe that when the science community finishes dissecting the foods nature created, they will discover what we, as holistic nutritionists, already know, and that that all whole foods have amazing health benefits and should not be ignored.

For more info on: Phyto-nutrients  Check out how many categories the crurciferous vegetable family shows up and the green cabbage, while very healthy is not the member with highest phytonutrient count. It is the savoy cabbage and the purple broccoli followed by the green broccoli.

Savoy cabbage

From Sympatico/MSN Website Health and Fitness Section

By the Editors of Women's Health

The 7 Foods You Have to Stop Ignoring

They may get B-list treatment at the supermarket, but their health benefits deserve top billing

Beets

If beets give you "clean your plate" flashbacks, it's time to give them a second chance. They are one of the best sources of betaine and folate, two nutrients that reduce heart-disease risk.

Tip: Wash and peel one fresh beet, then shred it on the widest blade of a grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon.

Cabbage

Cabbage makes you gassier than the Goodyear blimp, but each 22-calorie cup is loaded with sulforaphane, a chemical that increases your body's production of the enzymes that disarm cell-damaging, cancer-causing free radicals.

Tip: Top off a burger with crunchy cabbage instead of soggy lettuce leaves.

Dried plums

Prunes' popularity among geriatrics has ruined its image. Too bad, because these fruits contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are effective at protecting against cancer growth.

Tip: Wrap a slice of prosciutto around a dried plum, secure with a toothpick, and bake in a 400°F oven for 10 to 15 minutes.

Goji berries

Goji berries are already a hit with hardcore smoothie fans. The natural sugars in these gems help boost the immune system and have also been found to reduce insulin resistance (which may help offset diabetes) in rats, according to one study.

Tip: Mix berries with a cup of plain yogurt or sprinkle some on oatmeal or cold cereal.

Guava

The deliciously sweet yellow and pink guava has a higher concentration of the cancer-fighting antioxidant lycopene than tomatoes and watermelon, often considered to be the best sources of the protective red pigment.

Tip: You can use the entire fruit, from the rind to the seeds.

Purslane

Pronounced "perslen," this common garden weed happens to have the most heart-healthy omega-3 fats of any edible plant. One nibble and you'll discover that its stems and leaves are crisp and succulent, with a mild, lemony flavor.

Tip: Top a bed of purslane with grilled chicken and lemon vinaigrette.

Swiss chard

Like spinach? You're gonna love chard. A half-cup cooked delivers 10 milligrams of lutein and zeaxanthin, carotenoids that help guard against retinal damage caused by aging, say researchers from the Oregon Health and Science University.

Tip: Saute chard with a little olive oil and garlic for a super-simple side.