Thursday, December 3, 2009

33 of the healthiest fruits and vegetables, and why

I don't know about David H. Murdock's claims about longevity, but I do think his list of healthy foods and what they do for our bodies is worth reading.  Check it out and tell me what you think.

David H. Murdock, Posted: May 20, 2009, Huffington Post
A Recipe For Longevity: 33 Of The Healthiest Foods On Earth

"Is it possible to live to 125 or maybe 150? It's certainly a possibility, as discussed on Oprah Winfrey's recent show on longevity. She visited me at my farm to learn how, at 86, I am enjoying the robust health, energy, and mental creativity of someone many decades younger. My secret: large quantities of fruit and vegetables, plus an hour of daily exercise.

No pills, not even aspirin, and certainly no supplements ever enter my mouth -- everything I need comes from my fish-vegetarian diet, which incorporates 30-40 different kinds of fruit and vegetables every week. Even though I am Chairman and Owner of Dole Food Company, I do most of my own grocery shopping, and even took Oprah on an impromptu trip to Costco, in a day that included bike riding, exercise in the gym, and juicing vegetables in the kitchen. Oprah marveled at how much I eat, and yet never gain a pound. In fact, I expend a lot of energy in my 50-60 minutes of cardio and strength training every day. Plus there's the fact that fruit and vegetables tend to be lower in calories, but higher in filling fiber and other nutrients that help you feel satisfied.

By eating many fruits and vegetables in place of fast food and junk food, people could avoid obesity. Obesity accelerates aging even faster than smoking, according to scientific research.

We created the North Carolina Research Campus to study the health benefits of fruits and vegetables. It is the only campus in the world encompassing eight universities all working together for the benefit of health and longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University. We've gathered a comprehensive array of famous scientists and scientific equipment under one roof, including a two-story, 950 megahertz, 8-ton superconducting magnet. It is the largest and most powerful magnet in the world and will help us look at both plant and human cells at the most minute level. We are constantly doing research on all fruit and vegetables, including the ones listed below, which are the mainstay of my diet.

33 of the Healthiest Foods on Earth:

Pineapple:  Speeds post-surgery;  Promotes joint health;  Reduces asthma inflammation

Blueberries: Restore antioxidant levels;  Reverse age-related brain decline;  Prevent urinary tract infection

Spinach:  Helps maintain mental sharpness;  Reduces the risk of cancers of the liver, ovaries, colon and prostate;  Top nutrient density

Red Bell Pepper:  Reduces risk of lung, prostate, ovarian and cervical cancer;  Protects against sunburn; Promotes heart health

Broccoli:  Reduces diabetic damage;  Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer;  Protects the brain in event of injury

Tomato:  Reduces inflammation;  Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer;  Reduces cardiovascular disease risk

Apple:  Supports immunity;  Fights lung and prostate cancer;  Lowers Alzheimer’s risk

Artichoke:  Helps blood clotting;  Antioxidant Superfood;  Lowers “bad” cholesterol

Arugula:  Lowers birth defect risk;  Reduces fracture risk;  Protects eye health

Asparagus:  Nourishes good gut bacteria;  Protects against birth defects;  Promotes heart health

Avocado:  Limits liver damage;  Reduces oral cancer risk;  Lowers cholesterol levels

Blackberries:  Build bone density;  Suppress appetite;  Enhance fat burning

Butternut Squash:  Supports night vision;  Combats wrinkles;  Promotes heart health

Cantaloupe:  Bolsters immunity;  Protects skin against sunburn;  Reduces inflammation

Carrot:  Antioxidants defend DNA;  Fights cataracts;  Protects against some cancers

Cauliflower:  Stimulates detoxification;  Suppresses breast cancer cell growth;  Defends against prostate cancer

Cherries:  Alleviate arthritic pain and gout;  Lower “bad” cholesterol;  Reduce inflammation

Cranberries:  Alleviate prostate pain;  Fight lung, colon and leukemia cancer cells;  Prevent urinary tract infection

Green Cabbage:  Promotes healthy blood clotting;  Reduces risk of prostate, colon, breast and ovarian cancers;  Activates the body’s natural detoxification systems

Kale:  Counters harmful estrogens that can feed cancer;  Protects eyes against sun damage and cataracts; Increases bone density

Kiwi:  Combats wrinkles;  Lowers blood clot risk and reduces blood lipids;  Counters constipation

Mango:  Supports immunity;  Lowers “bad” cholesterol;  Regulates homocysteine to protect arteries

Mushrooms:  Promote natural detoxification;  Reduce the risk of colon and prostate cancer; Lower blood pressure

Oranges:  Reduces levels of “bad” cholesterol;  Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia;  Pectin suppresses appetite

Papaya:  Enzymes aid digestion;  Reduces risk of lung cancer;  Enhances fat burning

Plums & Prunes:  Counter constipation;  Antioxidants defend against DNA damage;  Protects against post-menopausal bone loss

Pomegranate:  Enhances sunscreen protection;  Lowers “bad” cholesterol;  Fights prostate cancer

Pumpkin:  Protects joints against polyarthritis;  Lowers lung and prostate cancer risk;  Reduces inflammation

Raspberries:  Inhibit growth of oral, breast, colon and prostate cancers;  Antioxidant DNA defense;  Lower “bad” cholesterol levels

Strawberries:  Protect against Alzheimer’s;  Reduce “bad” cholesterol;  Suppress growth of colon, prostate and oral cancer

Sweet Potato:  Reduces stroke risk;  Lowers cancer risk;  Protect against blindness

Watermelon:  Supports male fertility;  Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal;  Protects skin against sunburn

Banana:  Increases Fat Burning;  Lowers risk of colorectal and kidney cancer, leukemia; Reduces asthmas symptoms in children

One of my missions in life is to share this kind of knowledge with others, so they can live more vital, active, satisfying lives. . . . . "

(David Murdock has written many articles on The Huffington Post about healthy foods that enhance life.)


  1. you know i enjoy all of those...and i am so glad brussle sprouts did not make the me ammunition for not eating them at christmas dinner. smiles.

  2. Brian... You're right brussel sprouts are not there!! I think they would have much the same properties as green cabbage. One of my daughters has an aversion to them too - the rest of our family quite like them - but they must not be cooked to that grey-green state.

  3. Bonnie,
    Very informative. Thank you.

  4. Very interesting, Bonnie. We love our fruit and vegies and I was glad to read that Kiwi combats wrinkles! I love them and have several in my fruit bowl right now.

  5. More ammunition for my quasi-vegetarian campaign currently being waged on the home front! One of the things I really enjoy about your blog, Bonnie, is the variety of topics you cover. It's never the same twice and you always inform, amuse, provoke, entertain, soothe or just plain delight with your photos and art. Thanks for this.

  6. Not only helpful informatinon but motivational as well, Bonnie. As you know Linda and I have recently adopted a fish-vegetarian diet and exercise program as well and are reaping the benefits.

    Almost everything on his list is frequenctly found on our plates these days.

    I will have to look into what else Mr. Murdock has written.

    Thank you.

  7. We started juicing recently. I can’t say enough for the increase in energy level we experience. Even though I have been a vegetarian since my college years, changing to vegan and adding juicing has had a major positive impact on how I feel. We juice kale, cucumber, lemon, parsley and celery – if we add a red beet and the beet tops it looks like a nice Merlot! We drink it from our best wineglasses. Thanks Bonnie, for a great post on the power of fruits and veggies.

  8. I know I need to eat more fruit and vegetables...perhaps someday...

    much love

  9. WELLL, who wants to live to be 125 without chocolate, cupcakes or irish coffees? Eating fish- what about the mercury level and the polluted rivers? Does he eat all organic produce? I don't know-He sounds like a bunch of no fun to me.

  10. 32 out of 33 isn't bad... we eat these on a rotation basis...but I don't buy Papaya...maybe I should,but maybe apricots will do instead.

  11. Wow, I need to re-examine my diet. I thought I did a better job, but many of these are missing from my daily diet.

    I have followed pretty much the recommendations of the South Beach diet for several years now and it's not big on fruits, veggies, yes, but fruits, very limited.

    Back to the diet drawing board for moi! ;)

  12. My son just went on a life style change and has reduced meats and added fruits and vegetables in large quantities. I think he will enjoy reading this too!

  13. Thank you Bonnie, but mostly thank you for your love.

    Love Renee xoxo

  14. This is a very informative post Bonnie. I will keep a copy of it in my files....

  15. Bonnie, I agree 150% with this guy but dear Lord, who can afford all those fresh fruit and veggies when living on a low or fixed income? I grow as many vegetables as I can in the summer, but we eat it all then. Being a member of the middle class poor, we resort to very few fresh veggies and mostly carbs, meat and canned vegetables in the fall/winter. If I was well off I could eat like this, but in reality, poor people cannot even come close to affording these fresh foods.

  16. Great information, Bonnie. My daughter is getting certified in holistic nutrition, so I will send her over to read your post.

  17. What a list of great foods. I'm eating a much healthier diet now than 20 years ago but somehow, chocolate still sneaks in. I think that when I was younger, I didn't have enough time to eat as well- just grabbing things as I went. Fresh fruits and vegetables are expensive but they also take time to prepare.


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