They’re both popular fruits ideal for easy snacking, but in terms of getting fit and staying healthy, it’s better to swap out grapes for blueberries, according to nutrition experts.

Blueberries are known for being a fantastic source of antioxidants, which help fight free radicals in your body.  They also help boost concentration and memory.

Furthermore, one cup of blueberries has less calories (79 cals per serving) and carbohydrates (18.9 g per serving) than red grapes but nearly four times the fiber.  This means they keep you full for longer.

Blueberries make a great topping for a number of healthy breakfast foods, like oatmeal or Greek yogurt.  Just stay away from that blueberry muffin!

As a doctor, I get a lot of questions in my practice and my email inbox. Here’s one that was sent to me recently by a viewer:

Dr. Manny, are there any health benefits to drinking beer? Which beers are the ‘healthiest’? – Brian

Well, Brian, this is what I have to say: don’t be afraid to knock back a cold one. Beer actually has a number of surprising health benefits.

Despite beer’s bad reputation, it contains numerous natural antioxidants and vitamins that can help prevent heart disease and rebuild muscle. It also has one of the highest energy contents of any food or drink. Of course, this means you need to set limits: one beer gets you going, four makes you fat.

For those concerned about dehydration, keep in mind that beer is 93 percent water. According to a Spanish study, beer may actually provide better hydration than H2O alone when you’re sweating under the sun.

As for the second part of the question, which kind of beer should you reach for? If you’re counting calories, you may be tempted to grab a light lager, but for health benefits, dark beer is the better choice.

Dark beers tend to have the most antioxidants, which help reverse cellular damage that occurs naturally in the body. A recent study has also found that dark beer has higher iron content, which is essential for producing red blood cells as well as for muscle and brain function.

Another thing to keep in mind is that microbrews are typically healthier than mass-produced cans, because they have more hops. Hops contain polyphenols, which help lower cholesterol, fight cancer and kill viruses.

Just remember: Everything in moderation. You don’t want to embarrass yourself in front of your friends by drinking too much, and you certainly don’t want to put yourself at risk for any long-term health effects like liver problems, kidney diseases and heart disease.

Email me your health-related questions at askdrmanny@gmail.com.

Growing evidence suggests that common antioxidants may help treat infertility issues in both men and women, according to researchers.

A new analysis concludes that antioxidants such as vitamins C and E, and in particular, lipoic acid, may prevent certain factors that can lead to infertility problems and erectile dysfunction.

According to researchers, a condition called “oxidative stress” may be an underlying factor that contributes to infertility.  Oxidative stress is brought on by free radicals that destroy nitric oxide and reduce its function.

Because antioxidants can help control free radicals, scientists believe that nutritional therapies that incorporate these compounds may have significant potential in treating reproductive issues. Some existing medical treatments for erectile dysfunction actually work by increasing production of nitric oxide.

So far, researchers say that laboratory and in-vitro studies have been very promising, especially with newer antioxidants such as lipoic acid.  Polyphenols, which are found in vegetables, chocolate and tea, are also being studied.

Nutrition therapies could someday address a number of infertility problems, ranging from erectile dysfunction in men to egg implantation and endometriosis in women, as well as reduce the serious, sometimes fatal condition of pre-eclampsia in pregnancy. In addition, antioxidants may also improve the quality and health of semen and eggs.

Current statistics indicate that as many as 50 percent of conceptions fail and 20 percent of clinical pregnancies end in miscarriage, making infertility a much more common and widespread problem than most hopeful parents-to-be would expect.

“Some people and physicians are already using antioxidants to help with fertility problems, but we don’t have the real scientific evidence yet to prove its efficacy,” said lead researcher Tony Hagen. “It’s time to change that.”

The study was published in the journal Pharmacological Research.

Doctors and researchers have long known that fruits are high in nutritional benefits – however, they have remained divided over whether fruit juice delivers the same health benefits.

New research indicates that drinking 100 percent fruit juices does in fact have protective health benefits similar to eating whole fruits.

The literature review summarizes recent studies on the potential benefits of fruit juice and has found a positive association between drinking 100 percent juice and reduced risk for several chronic diseases, including cancer, markers for cardiovascular disease and cognitive decline.

“While it is universally accepted that fruit and vegetable intake is protective, there is not a clear consensus about the benefits of consuming the juices that are extracted from them,” said the review’s author, Dianne Hyson, PhD, MS, RD, in a press release. “An analysis of the scientific evidence suggests that 100 percent fruit juices retain important components that may promote good health and aid in disease prevention.”

Here are some of the fruit juices included in the review and their associated health benefits:

-Apple (improvements in age-related cognitive decline)

-Citrus (reduced risk of respiratory and digestive cancers)

-Cranberry (reductions in urinary tract infections)

Grape (improvements in age-related cognitive decline)

-Pomegranate (reduced risk of prostate cancer)

Additionally, all fruit juices were associated with higher antioxidant activity.

The results from the literature review were presented at Experimental Biology 2011.

Nuts are the perfect party snack.  They’re easy to serve, popular among guests, and go well with other appetizers like fruits and cheeses.   They also come with a number of health benefits.

Unfortunately, nuts have gotten a bad reputation over the past few years due to their high fat content.  But – while you should eat them in moderation, as with all other foods – nuts are actually high in the good kind of monosaturated fats, as well as protein, antioxidants, and other nutrients.  Studies have shown that nuts can lower LDL cholesterol and decrease risk of heart disease.

Some nuts are healthier than others, of course.  Which kind should you pick up for your next gathering?  Take a look at this list of the top 5 healthiest nuts and decide for yourself.

1. Walnuts

Recent research suggests that when it comes to health benefits, walnuts are your best bet.  While their flavor can be polarizing, they can make a great addition to salads, banana bread, or other desserts (eat very sparingly, in this case).  I personally love them mixed in a salad with cranberries, goat cheese, and raspberry vinaigrette.

When you add walnuts to the menu, you’re getting a great source of omega-3 essential fatty acids, which help protect the heart, promote cognitive function and have anti-inflammatory benefits for conditions like asthma, rheumatoid arthritis, eczema and psoriasis.

Walnuts have also been shown to have twice the amount of antioxidants of any other nut (and the antioxidants are higher quality too!)  Antioxidants can protect cells against the effects of free radicals, which can damage cells and help cause heart disease, cancer and other diseases.

2. Almonds

Almonds are one of my favorite nuts because of their health benefits and their versatility.  Buy them sliced and they’re a great topping for almost any recipe, from fish to green beans.  I sneak in a quarter cup of almonds early in the day with my oatmeal, along with peaches and a small spoonful of honey.  It’s a great- tasting way to start the day off.

This small serving, believe it or not, has nearly 25 percent of the recommended daily value of magnesium, and is also chock full of potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium.  It almost has as much calcium as a similar serving size of milk.

Also, thanks to their high fiber content, almonds are great for the colon – and even may decrease a person’s risk of colon cancer.

3. Cashews

Cashews are one of those nuts I think are tasty enough to munch on all by themselves.  (In fact, I have a hard time putting the bowl down when these are served!)  But if you’re not sold on their taste, try them in delicious ethnic recipes.  They’re especially popular in South American, Indian and Asian dishes.  They mix in well with curry and also – one of my favorites – Chinese cashew chicken.  All you need is the cashews, boneless chicken breast, red and green peppers, onion, garlic, and soy sauce – and any other mix-ins you love – and you’ve got a tasty, easy-to-make stir-fry.

The best part is, no matter what recipe you throw them into, you can do so with less guilt.  Cashews are lower in fat than most other nuts and 65 percent of the fat they do have is unsaturated fatty acids, including oleic acid, which is the same heart-healthy fat found in olive oil.

Cashews are also a good source of copper, magnesium, zinc, iron and biotin.

4. Pecans

Pecans, I think, have the worst reputation of all the nuts because of how frequently they show up in high-calorie, nutritionally-deficit recipes (pecan pie, anyone?)   But next time you have pecans, they don’t have to be as a part of some guilty calorie-bomb.  Step away from the sugar encrusted recipes, and try them mixed in with a whole-wheat pasta or brown rice or as a topping for sweet potatoes.  Like walnuts, they also go great in most salads – especially if that salad includes pears.

So don’t keep avoiding one of the best nuts in your pantry!  Pecans have over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins and zinc.  They’ve also been shown to lower LDL cholesterol and help clear out arteries.

5. Pistachios

Sorry for those of you hoping for the always-popular peanuts, but pistachios are here to round out the list of the top 5 healthiest nuts – although, in my opinion, pistachios are much, much better tasting than peanuts anyway.  Plus, they have the added benefit of being surrounded by a shell, making it that much harder for you to binge on them.

Pistachios are a great complement to most vegetables, like artichokes or green beans, and they also go well with most recipes involving pesto.  For a quicker fix, try them mixed in with Greek yogurt and sliced apricots.

Pistachios come with 30 vitamins, minerals, and phytonutrients and are a terrific source of fiber, which makes them a healthy and filling snack.

By eating the seven Latin powerfoods, by ingesting foods with antioxidant properties, and by eliminating bad oils and implementing good ones, you’re detoxifying yourself. What does this mean? Well, basically, every human cell takes food, burns it, creates waste, and then discards it. We all generate cellular by-products. However, when the cell doesn’t get rid of waste, we become less efficient. And when the waste is contaminated, it is difficult to eliminate. What we want is to have our cells metabolize effectively. Toxins don’t allow cells to work well. In order for us to lose weight, our cells must be working well. That’s why antioxidants, proteins, and good oils become important when you start to talk dieting and health. That’s also why when we see news reports about lowering cancer rates, they’re always—if you notice—linked with balanced diets. At the end of the day, cancers, aside from being genetically derived, are derived from cellular toxicity from poor diets and habits (like smoking and drinking).

The good news about all this is that you can eliminate a lot of the toxins in your body—and your body will respond relatively quickly. Consider this example using one of the most toxic activities people do to themselves: smoke. Did you know that if you quit smoking—even after twenty years of doing it—your body will immediately change? In fact, even after one hour of not smoking, the oxygen content in your cells is significantly higher! Now if your body responds that quickly to stopping one of the most detrimental toxins from invading it, you can recognize that a change in the body’s diet is also going to have immediate, beneficial effects.

Let’s look further into the seven Latin powerfoods and their subcategories and learn about their immediate effects on our bodies.

TOMATILLOS
These flavorful and unique small yellow-green tomatoes pack a lot more nutrients than regular red tomatoes. Used throughout Mexico and available now here in the States, tomatillos are rich in vitamins C, A, and folic acid, as well as potassium. They are a great source for your daily antioxidant needs.

GARBANZO BEANS
These delicious beans are very high in fiber, which will improve your elimination cycles and support the growth of healthy intestinal flora. They are very low in natural sugar content, and high in complex carbohydrate content and protein, giving you a steady source of high-quality fuel for balanced energy throughout your day. They also have a warming effect on your body and a calming effect on your mind. Garbanzo beans are used in cooking throughout Latin America and the Caribbean.

AVOCADO
Do not let the “high” fat content of avocados deter you from eating this fantastic fruit. In fact, the healthy monounsaturated oil in avocado will help you feel satiated after a meal and signal your body to burn more fat stores, as well as lower your bad cholesterol and raise your good cholesterol! Avocado also helps lubricate your intestines and assists in regulating your elimination cycles. Avocados are grown, and consumed, throughout the Americas.

GARLIC
Use garlic as often as you can in your cooking. Garlic is well known for its immune-boosting and antimicrobial properties. It also helps lower bad cholesterol. A clove of garlic a day can keep the doctor away! You will benefit from improved blood circulation as well as a stronger libido. The Spanish, Portuguese, and French are credited with introducing this powerfood to the New World, where it is now a ubiquitous ingredient.

CINNAMON
A half teaspoon a day of cinnamon can lower sugar levels in your blood, and studies show that cinnamon can aid in the prevention of diabetes. Cinnamon is also high in antioxidants, not to mention flavor. You can sprinkle cinnamon on fruits or whole grains instead of sugar for a delicious treat. You will also benefit from its sensually warming and cholesterol-lowering qualities. First used medicinally in Egypt and India and in parts of Europe since about 500 BC, this spice is now part of many Latin American and Caribbean cuisines.

CHILES
You can use chiles as often as you wish in your dishes for flavor and for health. Chiles of all types, like chipotle and other hot chiles, are high in minerals and antioxidants, giving a healthy boost to your immune system. Another interesting note about this powerfood is that although it is hot to taste, it actually has a cooling effect on your body. Blood rushes to the periphery of your body in response to the hot taste, and then the blood cools down before moving more to the center of your body, where your temperature is higher. That is why Latinos in hot tropical countries instinctively eat hot and spicy foods. Though many equate chiles with Mexico, they can be found in varied colors and shapes, as well as all different degrees of hotness, throughout Latin America and the Caribbean.

CILANTRO
Cilantro accelerates the excretion of toxic metals from your body. Excess toxic metals in the body can create a breeding ground for viral infections, so using cilantro on a daily basis in your cooking is a very smart choice for staying healthy. All you need is a handful in a salad or a couple of tablespoons in a cooked dish to reap the benefits of this medicinal plant. This herb—and its cousin, culantro—is used throughout the Americas.

Aside from these seven Latin powerfoods, there is a great assortment of others that fall under the same categories. These powerfoods contain a myriad of options offering benefits similar to the ones I’ve mentioned. If you’re looking for more variety—which is one of the main advantages of following a Latin diet—look at the powerfood categories below. You’ll see where each of the seven Latin powerfoods falls within the food groups and what other similar foods you can work with. Be creative! More color means more nutrients. By combining these healthy and natural Latin ingredients, you’ll be sure to optimize their effects!