highlights
According to the ancient myths, Raspberries were originally white until the nymph Ida pricked her finger while collecting berries for baby Jupiter. The blood from her fingers caused the berries to turn their deep red color and from this came the botanical name for Raspberries, Rubus idaeus, with Rubus meaning “red” and idaeus meaning “belonging to Ida.” Although Raspberries have been around since prehistoric times, it has only been within the past several hundred years that they have been cultivated. Sweet and subtly tart, fresh Raspberries are a great addition to your breakfast cereal or favorite dessert. And because they have a short growing season, remember to enjoy these delicately structured berries while they are in season since they are not available year-round.
Raspberries are unusually rich in health-promoting nutrients that provide powerful antioxidant protection from free-radicals that can damage cellular structures, including DNA. These include ellagic acid and flavonoids such as quercetin, kaempferol and the anthocyanins, which give red raspberries their deep red color. Like many berries, Raspberries are also exceptionally rich in dietary fiber. Raspberries are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and delicious, but also because they are low in calories: one cup of fresh Raspberries contains only 60 calories! (For more on the Health Benefits of Raspberries and a complete analysis of their content of over 60 nutrients, see page 350.)
Wild Raspberries are thought to have originated in eastern Asia, but there are also varieties that are native to the Western Hemisphere. Raspberries are known as “aggregate fruits” since they are a compendium of smaller seed-containing fruits, called drupelets, which are arranged around a hollow central cavity. Most Raspberries are red, but there are also yellow, amber, apricot, purple and black varieties. Although they may differ in color, they all are similar in texture and flavor.
Most cultivated varieties of Raspberries are grown in California from June through October and are only available during this time of the year.
Raspberries are a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.
Enjoying the best tasting Raspberries with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select raspberries
When you select Raspberries, look for ones that are fully ripe because they will not ripen after they are picked. Fully ripe Raspberries are slightly soft, plump and deep in color. Vitamins and health-promoting phytonutrients, many of which can act as powerful antioxidants, are at their peak when Raspberries are ripe; therefore, by selecting ripe Raspberries, you will also be enjoying Raspberries with the highest nutritional value as well as the best flavor. Since Raspberries are one of the foods on which pesticide residues are frequently found, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid overripe Raspberries that are very soft, mushy or moldy. Make sure that they are not packed too tightly in the container and show no signs of stains or moisture. These are indications that they may be crushed, damaged or spoiled.
I have found it is best to purchase Raspberries no more than 1 or 2 days prior to use as they are highly perishable and do not store well.
If they are deep in color, plump and slightly soft, they are ready to eat. They must be ready to eat when you purchase them as they will not ripen.
2. the best way to store raspberries
Proper storage is an important step in keeping Raspberries fresh and preserving their nutrients, texture and unique flavor.
Raspberries continue to respire even after they have been harvested. The faster they respire, the more the Raspberries interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Raspberries kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 125 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Raspberries, retain their vitamin content and increase their storage life.
Refrigerate Raspberries as soon as you bring them home. Since water encourages spoilage, do not wash Raspberries before refrigeration. While Raspberries that are stored properly will remain fresh for up to 3 days, if they are not stored properly they will only last about 1–2 days.
Like all berries, Raspberries are very perishable, so great care should be taken in their handling and storage. Before storing in the refrigerator, remove any Raspberries that are moldy or damaged so that they will not contaminate others. Return unwashed, whole berries to their original container or spread them out on a plate, cover with a paper towel, and then cover with plastic wrap.
health benefits of raspberries
Raspberries are rich in ellagic acid, a phytonutrient that is viewed as being responsible for a good portion of the antioxidant activity of Raspberries (and other berries). Ellagic acid helps prevent unwanted damage to cell membranes and other structures in the body by neutralizing overly reactive oxygen-containing molecules called free-radicals.
However, ellagic acid is not the only well-researched phytonutrient component of Raspberries. They also contain flavonoids such as quercetin, kaempferol and anthocyanins. Anthocyanins give red Raspberries their rich red color as well as unique antioxidant and antimicrobial properties, including the ability to prevent overgrowth of certain bacteria and fungi (for example, the yeast Candida albicans, which is a frequent culprit in vaginal infections and can be a contributing cause in irritable bowel syndrome).
The antioxidant potential of Raspberries’ ellagic acid, as well as their other phytonutrients, may help promote cardiovascular health since they reduce the oxidation of LDL (“bad” cholesterol) and help to safeguard the function of blood vessels. In addition to their phytonutrient concentrations, Raspberries’ ability to support the heart also comes from the other nutrients that they provide. They are an excellent source of vitamin C and manganese and a good source of copper, three very powerful antioxidant nutrients that also help to protect the body from oxygen-related damage. Raspberries are also an excellent source of health-promoting dietary fiber, which can help to reduce elevated cholesterol levels. Additionally, Raspberries are a good source of folic acid, which reduces heart disease risk by lowering homocysteine levels, as well as a good source of potassium and magnesium, which help to regulate blood pressure.
Research suggests that Raspberries may have cancer-preventive properties. Results from animal experiments suggest that Raspberries have the potential to inhibit cancer cell proliferation and tumor formation in various sites, including the colon and the mouth. In test tube experiments, Raspberries have been found to positively mediate cell signaling as well as inhibit an enzyme whose abnormal production has been linked to metastasis (invasion and spread of cancer cells). Deficiency of niacin, a B vitamin of which Raspberries are a good source, has been directly linked to genetic (DNA) damage.
Since Raspberries contain only 60 calories per one cup serving, they are an ideal food for healthy weight control.
STEP-BY-STEP No Bake Recipes
5-Minute Raspberry Almond Parfait
The combination of Raspberries and almonds makes a delicious dessert.
8 oz (1 cup) low-fat vanilla or soy yogurt
1/2 tsp almond extract
2 TBS honey
1 pint Raspberries
1 TBS sliced almonds
Optional: grated dark chocolate
1. Blend yogurt, honey and almond extract in a small mixing bowl with a whisk until the honey is incorporated and the mixture is smooth.
2. Divide the yogurt mixture into two dessert dishes. Place the Raspberries in one layer on top and garnish with the sliced almonds and, if desired, dark chocolate.
Raspberry Almond Parfait
As an alternative to yogurt, make a sauce with 1 cup cashews and 1/2 cup of water, blended until smooth.
Preparation Hint: Taste the yogurt mixture for sweetness. You may want more honey depending upon the brand of yogurt.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Raspberries, and I will share them with others through our website at www.whfoods.org.
6 QUICK SERVING IDEAS for RASPBERRIES:
1. Raspberries with Balsamic Vinegar: Combine 1 tsp good quality balsamic vinegar and 1/2 tsp honey, and drizzle over 1 pint fresh Raspberries. Add a few grinds of black pepper for a little kick. Serve for dessert.
2. Raspberries with Lemon Sauce: For a zesty sauce, drizzle Quick Lemon Sauce (see page 431) over fresh Raspberries.
3. Raspberries with Yogurt and Chocolate: Top Fresh Raspberries with low-fat Raspberry or chocolate yogurt and grated dark chocolate.
4. Porridge with Raspberries: Mix fresh Raspberries in with cooked oatmeal (or other grain porridge) for a sweet morning breakfast treat.
5. Raspberry Yogurt Topping: Plain yogurt mixed with Raspberries, honey and freshly chopped mint is delicious eaten as is or used as a topping for waffles.
6. Raspberry Sauce: Blend a pint of Raspberries with 2 TBS honey on medium speed for 1 minute in a blender. Strain. Use the sauce over Raspberries that have been combined with chopped dark chocolate and sliced almonds or as a sauce for other desserts.
Properly preparing Raspberries helps ensure that they will have the best flavor and retain the greatest number of nutrients.
As Raspberries are very delicate, wash them very gently, using the light pressure of the sink sprayer if possible, and then pat them dry. To prevent Raspberries from becoming waterlogged, wash them right before eating or using in a recipe. (For more on Washing Fruit, see page 341.)
I have discovered that Raspberries retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
highlights
The popularity of Cantaloupe, with its refreshingly rich flavor and aroma, dates back to ancient Greece and Rome. It is believed that it was named for a former Papal garden near Rome called Cantalou where this variety of melon was developed. Cantaloupes were introduced to the U.S. during colonial times but not grown commercially until the late 19th century. Today, they are renowned for their wonderful flavor and minimal number of calories, making them a favorite snack, dessert or salad, especially among those watching their weight. As with most fruits, Cantaloupe requires little preparation and is ready to serve and eat in a matter of minutes.
Cantaloupe is an excellent source of vitamins A and C, powerful antioxidants that protect against damage to cellular structures and DNA. The distinctive orange color of Cantaloupe is provided by its wealth of betacarotene, a carotenoid phytonutrient that is a precursor to vitamin A. Cantaloupe is an ideal food to add to your “Healthiest Way of Eating” not only because it is nutritious and tastes great but also because it is low in calories: one cup of Cantaloupe contains only 56 calories! (For more on the Health Benefits of Cantaloupe and a complete analysis of its content of over 60 nutrients, see page 354.)
The fruit that we call Cantaloupe is, in actuality, really a muskmelon. The true Cantaloupe is a different species of melon, which is mostly grown in France and rarely found in the United States. Cantaloupe is a melon that belongs to the same family as the cucumber, squash, pumpkin and gourd. Like many of its relatives, it grows on the ground on a trailing vine. The botanical name for Cantaloupe is Cucumis melo. Other popular melon varieties include the honeydew, casaba and crenshaw melon.
Cantaloupes range in color from orange-yellow to salmon and have a soft and juicy texture with a sweet, musky aroma that you can smell when they are ripe.
While Cantaloupe may be available throughout the year, the peak of the season runs from June through August. These are the months when its concentration of nutrients and flavor are highest, and its cost is at its lowest.
Cantaloupe is one of the foods most commonly associated with allergic reactions in individuals with latex allergies. (For more on Latex Food Allergies, see page 722.)
Enjoying the best tasting Cantaloupe with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select cantaloupe
You can select the best tasting Cantaloupe by looking for one that is fully ripe with a sweet aroma. Ripe Cantaloupe will not only have the best flavor and texture but will also feature the highest level of vitamins, antioxidants and enzymes. Cantaloupe will not ripen after it has been picked. I have discovered some clues that will help you find a ripe Cantaloupe: (1) tap the melon with the palm of your hand and listen for a hollow sound, (2) look for one that seems heavy for its size, (3) look for rind underneath the netting that is yellow- or cream-colored, (4) look for a “full slip” (the area where the stem was attached) that is smooth and slightly indented, (5) look for one whose end opposite the full slip is slightly soft and (6) you should be able to smell the fruit’s sweetness subtly coming through.
Cantaloupe is so fragrant that you can check for its aroma even when it has been pre-cut and packaged in a plastic container. As with all fruits, I recommend selecting organically grown Cantaloupe whenever possible. (For more on Organic Foods, see page 113.)
Avoid Cantaloupe that has no aroma or has green undertones since both indicate it is not ripe. Not only will it not have a good flavor, but it will provide less nutrients. Do not purchase Cantaloupe that is bruised or has spots that are overly soft, two signs of an overripe melon. Be careful not to select a Cantaloupe with an overly strong odor as this also indicates an overripe or fermented melon.
If the Cantaloupe is ripe with a rich, sweet melon aroma, and the end opposite the full slip is slightly soft, it is ready to eat. Cantaloupe tastes best at room temperature.
2. the best way to store cantaloupe
Proper storage is an important step in keeping Cantaloupe fresh and preserving its nutrients, texture and unique flavor.
Cantaloupe continues to respire even after it has been harvested. The faster it respires, the more the Cantaloupe interacts with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly it will spoil. Refrigeration helps slow the respiration rate of a ripe Cantaloupe, retain its vitamin content and increase its storage life.
While refrigerating Cantaloupe will increase storage time and the coolness will make it more refreshing, it may also blunt its flavor. Cantaloupe that is stored properly will remain fresh for up to 5 days; if it is not stored properly, it will only last about 2 days.
Cantaloupe that has been cut should be refrigerated in a tightly sealed container to ensure that the ethylene gas that it emits does not affect the taste or texture of other fruits and vegetables.
3. the best way to prepare cantaloupe
Properly preparing Cantaloupe helps ensure it will have the best flavor and retain the greatest number of nutrients.
It is important to scrub Cantaloupe under running water before cutting it. This helps to remove any bacteria on the surface and prevents it from being transferred to the flesh when you cut into the melon. (For more on Washing Fruit, see page 341.)
After washing, cut the Cantaloupe in half, remove the seeds and netting, and cut it into pieces of desired thickness. Alternatively, you can scoop out the flesh with a melon baller.
I have discovered that Cantaloupe retains its maximum amount of nutrients and its best taste when it is enjoyed raw and not prepared in a cooked recipe. That is because its nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Q I was told that it is better to not eat fruits, such as Cantaloupe, right before a meal. Is this true?
A Whether to wait a certain time before or after a meal to eat fruit is one of the most common questions I get asked regarding food combining. Although there appears to be no research evidence about when it is best to eat fruits in relation to the rest of your meal, many people report better overall digestion when they follow the practice of waiting about one half hour or so before or after a meal to enjoy their fruit. A number of healthcare practitioners also advocate fruit consumption separate from meals.
health benefits of cantaloupe
As a result of its concentration of betacarotene, Cantaloupe is an excellent source of vitamin A. Both vitamin A and betacarotene are important vision nutrients. One large-scale research study found that those who had the highest dietary intake of vitamin A had a 39% reduced risk of developing cataracts. A study investigating the relationship between the need for cataract surgery and diet revealed that those who ate diets that included Cantaloupe were half as likely to need cataract surgery. Additionally, another study showed that eating 3 servings of fruit per day may reduce the risk of macular degeneration by 36% compared to eating 1.5 servings per day.
In addition to its antioxidant activity, Cantaloupe’s vitamin C is critical for good immune function. Vitamin C stimulates white cells to fight infection, directly kills many bacteria and viruses, and regenerates vitamin E back into its active form.
Cantaloupe contains many nutrients that promote cardiovascular health. It is a very good source of potassium, which enhances healthy muscle contractions and is therefore important for maintaining healthy blood pressure levels and heart function. Its folate and vitamin B6 help keep levels of homocysteine in check; elevated levels of homocysteine can damage artery walls, contributing to the development of cardiovascular disease. Intake of vitamin C is also associated with a reduced risk of heart disease. Additionally, Cantaloupe is a good addition to a fiber-rich diet, which has been found to be beneficial for heart health.
Melons have been found to be one of the best sources of myoinositol, a building block of cell membranes. This nutrient has been the focus of recent studies on treating depression, panic disorder, diabetic nerve damage and liver disease as well as preventing some cancers. Although findings are preliminary, it is certainly an exciting new area of research. Cantaloupe is also a good source of niacin, a B vitamin whose deficiency has been directly linked to genetic (DNA) damage.
Since Cantaloupe contains only 56 calories per one cup serving, it is an ideal food for healthy weight control.
STEP-BY-STEP No Bake Recipes
Cantaloupe with Lime and Mint
For the best flavor, enjoy Cantaloupe with lime and mint.
1 Cantaloupe
2 TBS fresh lime juice
4 mint leaves
1. Cut Cantaloupe in half and scoop out the seeds.
2. Sprinkle each half with 1 TBS lime juice.
3. Tear mint leaves by hand and sprinkle over cantaloupe.
SERVES 2
Fragrant Melon Balls
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Cantaloupe, and I will share them with others through our website at www.whfoods.org.
12 QUICK SERVING IDEAS for CANTALOUPE:
1. Enhance the flavor of Cantaloupe with lime juice and freshly grated ginger.
2. Fill with cottage cheese or yogurt.
3. Serve with feta cheese or cottage cheese.
4. Add diced Cantaloupe to your favorite chicken salad recipe.
5. Add chopped Cantaloupe to chutneys and fruit salsas.
6. Cantaloupe-Blueberry Frozen Yogurt: Blend cubed Cantaloupe with blueberries and low-fat frozen yogurt for a cool and refreshing summer treat.
7. Cantaloupe Sorbet: Whip Cantaloupe in a blender or food processor and freeze.
8. Whole Cantaloupe Shake: For a creamy, refreshing shake, blend fruit and seeds of a whole, skinned Cantaloupe for 2-3 minutes at high speed.
9. Sparkling Cantaloupe Cooler: Purée Cantaloupe and add cold sparkling water for a delightfully refreshing drink that can be enjoyed throughout the year.
10. Refreshing Cantaloupe Soup: Purée Cantaloupe in blender and mix in orange or other fruit juices for a cold refreshing soup.
11. Cantaloupe Fruit Salad: Combine diced Cantaloupe and watermelon, berries, oranges and bananas.
12. Fragrant Melon Balls: Slice 1 Cantaloupe in half and scoop out seeds. Starting at the outside edge, scoop out balls with a melon baller, working your way towards the center. Toss the melon balls with the leaves of one cup of fresh mint or basil. Add 1 TBS lemon or lime juice and refrigerate at least 4 hours, stirring occasionally to infuse the flavor of the herbs. (Pictured above.) Optional: Use a combination of Cantaloupe, honeydew and watermelon in this recipe.
highlights
Pineapples were named by European explorers who believed they looked like pinecones with the flesh of an apple. Fresh Pineapples were once reserved for the elite, who served them as a sign of prestige since they were very expensive, owing to the costs of transporting them stateside from the Caribbean Islands. Today, since they are more affordable and easily found at most local markets, Pineapples have become second only to bananas as America’s favorite tropical fruit. Exceptionally sweet and juicy with a wonderful flavor, Pineapples are a great way to add a little taste of the tropics to your meal. Friends have asked me why the same batch of Pineapples that taste great in Hawaii don’t taste as good when transported to the Mainland. A Pineapple farmer told me that the reason Pineapples taste best in Hawaii is because they are served or canned the same day they are picked. Pineapples develop an acidic taste after 24 hours.
Pineapple contains a special group of enzymes called bromelain, which function both as a digestive aid and anti-inflammatory compound. Pineapple is also an excellent source of the trace mineral manganese—an essential cofactor in a number of enzymes important in energy production and antioxidant defenses—as well as vitamin C, a powerful antioxidant that protects against oxidative damage to cell structures. Pineapples are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories: one cup of Pineapple contains only 76 calories! (For more on the Health Benefits of Pineapple and a complete analysis of its content of over 60 nutrients, see page 360.)
While Pineapples are thought to have originated in South America, they were first discovered on the Caribbean island of Guadeloupe by Christopher Columbus in 1493. Pineapple (Ananas comosus) belongs to the Bromeliaceae family, from which the name of one of its most important health-promoting compounds, the enzyme bromelain, was derived. Pineapples are a composite of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an “eye,” the rough spiny marking on the Pineapple’s surface.
This is the most popular, and often considered the best tasting, of the varieties most commonly found in markets. It is a Pineapple grown in Hawaii with a cone-like shape and weighs from 3 to 5 pounds.
A hybrid variety that is exceptionally sweet and has a longer storage life than the Smooth Cayenne.
Small with firmer, less acidic flesh. Drier than the Smooth Cayenne and not quite as sweet.
Grown in the Caribbean, they are similar to the Smooth Cayenne but have a “squarish” shape and tough outer shell.
Grown in Mexico, these larger Pineapples weigh from 5 to 10 pounds.
Although Pineapples are available year-round, the peak of the Pineapple season runs from March through June. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
Enjoying the best tasting Pineapples with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select pineapple
When you select Pineapples, look for ones that are fully ripe. Pineapples will not ripen after they are picked. Fully ripened Pineapples will have a well developed flavor as well as the most developed concentration of nutrients, including vitamins, minerals and antioxidants. It is best to smell the aroma of a Pineapple before you purchase it. Fully ripe Pineapples have the sweet fragrant aroma of Pineapple and give slightly to pressure. While larger Pineapples will have a greater proportion of edible flesh, there is usually no difference in quality between those that are small or large. Leaves should look fresh and green. Vitamins and antioxidants are at their peak when Pineapples are ripe, so by selecting ripe Pineapples, you will also be enjoying Pineapples with the highest nutritional value. Pineapples will soften and become juicier after they are picked, but they will not get sweeter because their starches will not turn to sugar. As with all fruits, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid Pineapples that are too soft or have a sour or fermented smell. If they are green, they will be fibrous, lack sweetness and not contain their optimal concentration of nutrients. They should be free of soft spots, bruises and darkened “eyes,” all of which may indicate that the Pineapple is past its prime. Avoid Pineapples with dry brown leaves because they will have a very sour taste. The flesh of the Pineapple darkens in color as it becomes overripe, an indication of the formation of free-radicals. Overripe Pineapples should not be eaten.
If Pineapples are heavy for their size and have the sweet aroma of Pineapple, they are ready to eat. Since Pineapples do not ripen after they have been picked, be sure to select a ripe one.
2. the best way to store pineapple
Proper storage is an important step in keeping Pineapples fresh and preserving their nutrients, texture and unique flavor.
Pineapples continue to respire even after they have been harvested. The faster they respire, the more the Pineapples interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Pineapples kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 24 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.)
Pineapples are most flavorful when served at room temperature. Although refrigeration may enhance the freshness of Pineapples, it will also cause them to get “chill injury” and lose some of their flavor compounds. If you do refrigerate your Pineapple, place it on the top shelf, which is the warmest part of the refrigerator (over 50°F/10°C).
Avoid storing Pineapples in sealed plastic bags. The combination of limited oxygen exchange and the excessive amounts of ethylene gas that the Pineapples naturally produce under these conditions will cause them to rot.
While Pineapples that are stored at room temperature will have more flavor than those stored in the refrigerator, they will have a shorter shelf life. They will remain fresh for 3 days, while those stored in the refrigerator can last for up to 5 days.
Pineapples can bruise easily, so handle them with care.
3. the best way to prepare pineapple
Properly preparing Pineapples helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Pineapples can be cut and peeled in a variety of ways. Regardless of how you proceed, the first step is always to remove the crown and the base of the fruit with a knife.
Cut off and discard both ends of the Pineapple. Stand Pineapple up on one end on the cutting board and cut off peel by going around Pineapple. If the Pineapple has deep eyes, remove them with the tip of a knife. Cut Pineapple into fourths lengthwise and cut out core from each section. Slice each section lengthwise in half or into thirds. Cut across slices into desired size.
You can also use Pineapple corers that are available in kitchen-supply stores. While they provide a quick and convenient method for peeling and coring Pineapples, they can result in a large amount of wasted fruit since they often cannot be adjusted for different size fruit. Some markets offer devices that will peel and core the Pineapple, but this process may waste a lot of fruit.
I have discovered that Pineapples retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Here are questions that I received from readers of the whfoods.org website about Pineapple:
Q If I wanted to take advantage of bromelain’s enzyme activity, how much before or after eating a meal should I eat Pineapple?
A The time frame for digestion of our food varies greatly. Pure proteins typically move through our stomach and small intestine in the two to five hour range. Bromelain is a protein-digesting enzyme, so one to two hours before or after eating (so that it’s not sitting in our stomach or small intestine right next to the proteins in our food) would be the best way to make use of its anti-inflammatory benefits.
Q Does the high heat involved in canning destroy the beneficial enzymes in Pineapple? If so, is canned Pineapple not one of the World’s Healthiest Foods?
A That’s a great question you ask since it brings up the definition of a healthy food in general as compared more specifically to a World’s Healthiest Food.
It is true that the canning process does destroy the activity of the bromelain enzyme and reduces the content of other nutrients as well. The nutrient loss that occurs with canning is why I prefer fresh fruit to canned fruit. Fresh fruit is more of a whole food if we include as part of the definition of a whole food one that has the least amount of processing. (It is rare that no processing would occur to a food, as you could even say that the very act of picking the Pineapple is actually processing and takes away from its wholeness—but that’s a whole other philosophical conversation.)
But should the loss of some nutrients disqualify the canned Pineapple from being a World’s Healthiest Food? I don’t think so. If I apply the standard that processing affects the nutrient content of a food and therefore disqualifies it, then I would have to apply that to all of the World’s Healthiest Foods and object to cooking, even light cooking of vegetables, which I think is appropriate. Canned Pineapple is still rich in nutrients, and I would rather see people eat canned Pineapple than not enjoy this food at all. In my view, choosing canned Pineapple that is organic and not packed with sugar water would also make it closer to a whole food.
STEP-BY-STEP No Bake Recipes
5-Minute Ginger Pineapple
Ginger adds a zing to Pineapple for a great dessert.
1/2 medium Pineapple
1 tsp finely minced fresh ginger
1. Cut Pineapple into 1-inch chunks.
2. Combine Pineapple and minced ginger in a bowl and refrigerate for 1/2 hour.
Best if eaten within an hour.
SERVES 2
Variation… Substitute chopped mint for the ginger.
Ginger Pineapple
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Pineapple, and I will share them with others through our website at www.whfoods.org.
7 QUICK SERVING IDEAS for PINEAPPLE:
1. Add Pineapple to your favorite smoothie.
2. Pineapple Fruit Salad: Combine Pineapple with other tropical fruits, such as papaya, kiwi and mango.
3. Pineapple Chutney: Combine 1 medium diced Pineapple, 2 TBS raisins, 1 medium minced onion, 1 TBS minced mint and a pinch of red pepper flakes. Serve with meat and fish.
4. Pineapple Salsa: Mix 1 medium diced Pineapple and 1 medium deseeded and minced hot chili pepper (jalapeño or serrano). Add juice of one lime and sea salt to taste. This is an easy-to-prepare salsa that’s an exceptional complement to fish such as halibut, tuna and salmon.
5. Pineapple Shish-Ka-Bobs: Skewer Pineapple chunks with shrimp or chicken and bell peppers. Brush with tamari (soy sauce) and grill.
6. Pineapple Shrimp Salad: Combine 1 medium diced Pineapple with 1 lb of cooked shrimp, 1 TBS grated ginger and 3 TBS olive oil. Season to taste with sea salt and black pepper, and serve this fragrant shrimp salad on a bed of romaine lettuce.
7. Pineapple Chicken Salad: Combine 1 medium diced Pineapple, 1 small grated fennel bulb, 2 TBS chopped cashews and 1 cup diced cooked chicken. Toss with your favorite vinaigrette.
Fresh Pineapple is rich in bromelain, a group of sulfur-containing proteolytic (protein-digesting) enzymes that not only aid digestion but can effectively reduce inflammation and swelling. A variety of inflammatory agents are inhibited by the action of bromelain. In clinical human trials, bromelain has demonstrated significant anti-inflammatory effects, reducing swelling in inflammatory conditions such as acute sinusitis, sore throat, arthritis and gout, and speeding recovery from injuries and surgery. To maximize bromelain’s anti-inflammatory effects, Pineapple should be eaten alone between meals or its enzymes will be used up digesting food.
Pineapple is an excellent source of vitamin C, the body’s primary water-soluble antioxidant, which defends all aqueous areas of the body against free-radicals that attack and damage cells. Free radicals have been shown to promote the artery plaque build-up of atherosclerosis and diabetic heart disease, cause the airway spasm that leads to asthma attacks, damage the cells of the colon so that they become colon cancer cells and contribute to the joint pain and disability seen in osteoarthritis and rheumatoid arthritis. This would explain why diets rich in vitamin C have been shown to be useful for preventing or reducing the severity of all of these conditions. In addition, vitamin C is vital for the proper function of the immune system, making it a nutrient helpful for the prevention of recurrent ear infections, colds and flu.
Pineapple is an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme, superoxide dismutase, which disarms free-radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. In addition to manganese, Pineapple is a good source of thiamin, a B vitamin that acts as a cofactor in enzymatic reactions central to energy production.
Pineapple is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include heart-healthy dietary fiber and vitamin B6 and free-radical-scavenging copper. Since one cup of Pineapple contains only 76 calories, it is an ideal food for healthy weight control.
Virtually all living things—including those we cook and eat—contain enzymes. Acting as the spark plugs for the vast majority of chemical reactions that make life possible, enzymes are a sine qua non for life.
Although most food eaten in the United States has been cooked, which inactivates the enzymes it contains, all the plant and animal foods in our meals are derived from once-living, enzyme-abundant things.
Over 2,500 different kinds of enzymes are found in living things. All enzymes are very special kinds of proteins that act as catalysts. Enzymes give our body chemistry its vitality, literally giving our metabolism a jumpstart. Plus, as molecules that enable the breaking down of our food, they also play a critically important role within our digestive system. Enzymes in our saliva allow us to break apart starches. Enzymes in our stomach help us break apart proteins. Enzymes in our intestines help us break apart fats, proteins and carbohydrates of all kinds.
When we eat fresh, uncooked foods, those foods can still contain active enzymes. When we chew a freshly picked leaf of lettuce, we break the cells in the leaf apart, releasing its nutrients, including enzymes. Enzymes are not automatically destroyed by the acids or temperatures in our digestive tract. Enzymes in the stomach—called gastric enzymes—are specially designed to function in the stomach’s extremely acidic conditions and are critical to our health. Our bodies can overheat from fever, extreme exercise or summer weather but not to temperatures that will prevent the enzymes inside us from continuing to function.
Our digestive tract has specialized areas for absorbing large molecules, including enzymes, from food into our bloodstream. These areas house our M cells, specialized cells designed to selectively deliver large molecules from our intestines into our cells and bloodstream. The passing of enzymes from a mother to her nursing newborn is a good example of this M-cell function. A mother’s milk contains the milk sugar, lactose. An enzyme called lactase is needed to digest lactose, but an infant’s body is not yet capable of manufacturing this enzyme. So, the mother sends lactase along with her milk, enabling the baby to digest and absorb its lactose.
Ordinarily, we cook food at temperatures at least twice that of normal body temperature. For this reason, fresh, raw plant foods are our primary source of food enzymes. (Due to their high potential for bacterial contamination, most animal foods would be too risky for us to eat raw.) While there have been no largescale, controlled studies to document the impact of enzyme-containing, fresh, raw plant foods on digestion and health, practitioners in the fields of complementary, natural and functional medicine have long advocated for the inclusion of fresh, organic, raw plant foods in the diet.
Plant foods contain many of the same enzymes that humans use to metabolize different kinds of macronutrients. Proteases and peptidases, which help digest protein; lipases, which help digest fat; and cellulases and saccharidases, which help digest starches and sugars, are examples of the kind of digestive enzymes that would normally be secreted in our digestive tract or in nearby organs like the pancreas or liver. However, these same digestive enzymes can be found in the plant foods that we eat.
Like humans, plants must protect themselves against oxygen-related damage, and they depend on enzymes to help them do so. A recently germinated sprout, for example, starts to generate many new oxidative enzymes in preparation for its journey up through the soil and into the open air. Superoxide dismutase and catalase are examples of oxidative enzymes that occur in higher concentrations in young plant sprouts than in the older, mature leaves. Glutathione peroxidase is another example of an important oxidative enzyme that is found in the human body and in the plants we eat.
Digestive enzymes play an integral role in the digestion of proteins, fats and carbohydrates since they catabolize these macronutrients into smaller molecules, which can be absorbed in the intestines. Our optimal physiological functioning depends upon the proper digestion and absorption of these nutrients.
Certain enzymes, such as bromelain (found in pineapple), have anti-inflammatory properties. Bromelain seems to confer anti-inflammatory protection through a variety of mechanisms. It is thought to inhibit intermediates of the clotting cascade, increase fibrinolysis (the dissolution of clots) and reduce the production of inflammatory molecules such as bradykinin.
Enzymes support the immune system in a few different ways. Since enzymes can work on substrates wherever the substrate is found, some of their targets include molecules other than the macronutrients associated with food. For example, protease enzymes can break apart the proteins that are found in unwanted bacteria and therefore reduce our risk of infection. In addition, the enzyme bromelain has been found to increase the production of a host of different immune system messenger molecules, including cytokines such as tumor necrosis factor-alpha, interleukin-1-beta and interleukin-6.
highlights
While Kiwifruit are associated with New Zealand, they actually originated in China, where they have long been considered a delicacy. They were brought to New Zealand by missionaries in the early 20th century and known as Chinese Gooseberries. They were introduced into North America and other areas of the world in the 1960s when they also took on their new name in honor of the national bird of New Zealand, the kiwi. One of the traditional names for them in Chinese translates into “wonder fruit,” which is definitely one way to describe these little fruits; underneath their brown fuzzy exterior you’ll find bright emerald green or golden yellow flesh that has a creamy consistency and an invigorating, unique taste reminiscent of a combination of strawberries, pineapple and bananas.
You may be surprised to learn that Kiwifruit actually contain more vitamin C than an equivalent amount of orange! Their rich concentration of vitamin C, combined with the health-promoting carotenoids and flavonoids found in Kiwifruit, provide powerful antioxidant protection against the oxidative damage caused by free-radicals. They are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories: one Kiwifruit contains only 46 calories! (For more on the Health Benefits of Kiwifruit and a complete analysis of its content of over 60 nutrients, see page 366.)
The most common species of Kiwifruit is Actinidia deliciosa, also commonly known as Hayward. This is the type that you most often find in supermarkets, the ones with fuzzy brown skin and emerald green flesh.
With the growing interest in Kiwifruit, other species are beginning to appear in supermarket produce sections and farmer’s markets. They include Actinidia arguta (Hardy Kiwi) and Actinidia polygama (Silvervine Kiwi), two smooth-skinned varieties that are the size of cherries and have a golden yellow-green hue.
Although Kiwifruit are commonly available throughout the year because they can be kept in cold storage for up to 10 months, the peak of their season in the United States runs from November through May. Kiwifruit from New Zealand are available from June through October. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
Kiwifruit are one of the foods most commonly associated with allergic reactions in individuals with latex allergies. (For more on Latex Food Allergies, see page 722.)
Enjoying the best tasting Kiwifruit with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select kiwifruit
For the best tasting Kiwifruit, look for ones that yield to gentle pressure, a sign that they are fully ripe. Fully ripened Kiwifruit not only taste best but are also highest in nutritional value. Concentrations of vitamins and health-promoting phytonutrients, many of which can act as powerful antioxidants, are at their peak when Kiwifruit are ripe. By selecting the best tasting Kiwifruit, you will also be enjoying ones with the highest nutritional value. As with all fruits, I recommend selecting organically grown Kiwifruit whenever possible. (For more on Organic Foods, see page 113.)
Avoid Kiwifruit that are shriveled or have bruised or damp spots. Overripe Kiwifruit will be very soft, may be brown in color and will have reduced nutritional value. Overripe Kiwifruit that have turned brown should not be eaten as they may contain free-radicals.
Kiwifruit that yield to gentle pressure will have reached the peak of their sweetness and are ripe and ready to eat.
2. the best way to store kiwifruit
Proper storage is an important step in keeping Kiwifruit fresh and preserving their nutrients, texture and unique flavor.
Kiwifruit continue to respire even after they have been harvested. The faster they respire, the more the Kiwifruit interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Kiwifruit kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 19 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Kiwifruit can be either stored at room temperature or in the refrigerator, depending on your personal preference.
Kiwifruit will become sweet and juicy (ripen) at home after they have been purchased, if they have not been picked too green. Kiwifruit can be ripened by leaving them at room temperature from 2 to 7 days. Be sure not to expose them to sunlight or heat. If you don’t want them to ripen too quickly, store them away from all other fruits and vegetables since proximity to these foods will hasten the ripening process.
Another very natural way to ripen Kiwifruit is to place them in a paper bag for 2 to 3 days. The paper bag traps the ethylene gas produced by the Kiwifruit. The ethylene gas helps the Kiwifruit to ripen more quickly, while the paper bag allows for healthy oxygen exchange through the bag. Keep the paper bag in a dark, cool, ventilated place as excessive heat will cause the Kiwifruit to rot rather than ripen. To speed up the ripening, add a banana, apple or avocado to the bag.
Avoid storing Kiwifruit in sealed plastic bags or restricted spaces where they touch each other. Limited oxygen exchange and excessive amounts of ethylene gas naturally produced by the Kiwifruit will cause them to rot.
Kiwifruit are delicate and bruise easily, so handle them with care.
3. the best way to prepare kiwifruit
Properly preparing Kiwifruit helps ensure they will have the best flavor and retain the greatest number of nutrients.
Cut off the ends of the Kiwifruit, peel with a paring knife and then cut into pieces. Peeling is easier when ends are cut off first.
Alternatively, cut the Kiwifruit in half horizontally and scoop out the flesh with a spoon. Or you can wash off the brown fuzz before cutting and eat the Kiwifruit skin and all.
Kiwifruit should be eaten soon after cutting. Cutting activates enzymes (actinic and bromic acids) that act as food tenderizers and may result in the whole Kiwifruit becoming very soft soon after it has been cut.
If you are adding Kiwifruit to a fruit salad, you should do so at the last minute to prevent the other fruits from becoming too soggy from the enzymes found in Kiwifruit.
I have discovered that Kiwifruit retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Here are questions that I received from readers of the whfoods.org website about Kiwifruit:
Q How does the small hardy Kiwifruit compare to the large fuzzy ones?
A Hardy Kiwifruit are becoming more and more popular. While it is difficult to find them in many markets because they are very delicate and don’t hold up as readily to shipping as larger Kiwifruit, some specialty markets and farmer’s markets offer them. In addition, more and more home gardeners are growing their own. While I haven’t seen a nutritional comparison between hardy and larger-sized Kiwifruit, I assume that they are very similar and even offer a bit more fiber because their thin skin is readily edible, unlike the skin of larger Kiwifruit’s skin.
Q I don’t like the texture of Kiwifruit. Since it is such a healthy fruit, can I juice it instead?
A Kiwifruit juice will not provide all of the nutrients that whole Kiwifruit does. No juice does. That’s because the percentage of nutrients retained in a pulp-free juice is usually lower than the percentage retained in the pulp. Unless you take all of the pulp that is separated out from your juice and add it back into your juice before you drink it, you are not getting anywhere close to all of the nutrients that you would from eating the whole fruit. For example, virtually all of the fiber remains with the pulp and a significant amount of betacarotene does as well. Yet, if you want to enjoy Kiwifruit and don’t like eating the whole fruit then by all means go ahead and make juice since you will still attain a wealth of nutrients. Try the Kiwi Cantaloupe Soup (page 365) as an alternative way to enjoy Kiwifruit.
Q Can you freeze Kiwifruit?
A You can freeze almost any fruit, although it may not maintain the same taste and texture of the fresh fruit. But if you have more Kiwifruit than you can eat or if you want to freeze them for a recipe (smoothies, for example), by all means go ahead. I would probably suggest peeling them first (unless you enjoy the skin, as some people do) as it would be easier than peeling them once they have been frozen.
Q I have a latex allergy and was recently told that Kiwifruit and latex are somewhat related. Can you clarify?
A Between 30–50% of individuals who have allergies to latex may also have allergic reactions to certain plant foods including Kiwifruit, avocados, bananas and chestnuts. Currently, the most conclusive evidence suggests that foods that cross-react with latex are those that contain enzymes called chitinases, which have similar protein structures to those found in latex. Consult your healthcare practitioner for more guidance on this topic.
10-Minute Kiwi Mandala
Make a mosaic of Kiwi and strawberries for a beautiful dessert.
8 oz low-fat vanilla or soy yogurt
3 TBS fresh orange juice
1 TBS cream honey**
1/2 tsp grated orange rind*
1/4 tsp grated lemon rind*
1 Kiwifruit
4 strawberries
Optional: 2 TBS chopped walnuts or pecans
1. In a small bowl, whisk the yogurt, orange juice, honey, and grated orange and lemon rind, making sure the honey is completely blended into the yogurt.
2. Place in 2 shallow soup dishes.
3. Peel the Kiwifruit and slice into 1/8-inch rounds.
4. Take off the stems and cut strawberries lengthwise into 4 pieces.
5. Arrange the fruit in a beautiful pattern on top of the yogurt mixture and sprinkle with some grated orange rind and nuts if desired.
6. Refrigerate 1/2 hour so that the yogurt is well chilled. Enjoy immediately!
Kiwi Mandala
Preparation Hint: Some brands of yogurt are more acidic than others. This will determine how much honey you will use. Taste and adjust accordingly. The best honey to use is cream honey. This will keep your mixture thick.
* Use an organic orange and lemon, if possible, to avoid wax coating.
** Cream honey is whipped honey found in most health food stores.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Kiwifruit, and I will share them with others through our website at www.whfoods.org.
The protective properties of Kiwifruit have been demonstrated in a study with 6- and 7-year-old children in northern and central Italy. The more Kiwi or citrus fruit these children consumed, the less likely they were to have respiratory-related health problems including wheezing, shortness of breath or night coughing. The antioxidants found in these fruits may be involved in their health-promoting properties.
The small Kiwifruit may be a big friend to your heart. Kiwifruit are an excellent source of vitamin C, an antioxidant that helps to reduce oxidation of LDL cholesterol; LDL oxidation is one of the first steps in the development of atherosclerosis. Additionally, dietary fiber, a nutrient of which Kiwifruit are a very good source, has been shown to reduce high cholesterol levels, which may reduce the risk of heart disease and heart attack. Kiwifruit are also a good source of potassium and magnesium, two minerals important for regulating blood pressure. Yet, it may not be just their individual components that make Kiwifruit so heart-healthy but the synergy of the whole matrix of nutrients found in these fruits; recent research showed that individuals who ate two to three Kiwifruit per day reduced their platelet aggregation response (potential for blood clot formation) and triglyceride levels.
Kiwifruit has fascinated researchers for its ability to protect DNA in human cells from oxygen-related damage. Researchers are not yet certain which compounds in Kiwi give it this protective antioxidant capacity, but they are sure that this healing property is not limited to those nutrients most commonly associated with Kiwifruit, including its vitamin C content. Since Kiwifruit contain a variety of flavonoids and carotenoids that have demonstrated antioxidant activity, these phytonutrients may be responsible for Kiwi’s DNA protection.
The vitamin C contained in Kiwifruit is the primary water-soluble antioxidant in the body, neutralizing free-radicals that can cause damage to cells and lead to inflammation. Kiwifruit is also a good source of copper and manganese, which are cofactors in the powerful antioxidant superoxide dismutase, as well as vitamin E, an important fat-soluble antioxidant. This combination of both fat- and water-soluble antioxidants makes Kiwi able to provide free-radical protection on all fronts.
Since each Kiwifruit contains only 46 calories, it is an ideal food for healthy weight control.
Seasons form the natural backdrop for eating. All of the World’s Healthiest Foods are seasonal. Imagine a vegetable garden in the dead of winter. Now imagine this same garden on a sunny, summer day. How different things are during these two seasons of the year! For ecologists, seasons are considered a source of natural diversity. Changes in growing conditions from spring to summer or fall to winter are considered essential for balancing the earth’s resources and its life-forms. But today it’s so easy for us to forget about seasons when we eat! Modern food processing and worldwide distribution of food make foods available year-round, and grocery stores shelves look much the same in December as they do in July.
In a research study conducted in 1997 by the Ministry of Agriculture, Fisheries and Food in London, England, significant differences were found in the nutrient content of pasteurized milk in summer versus winter. Iodine was higher in the winter; betacarotene was higher in the summer. The ministry discovered that these differences in milk composition were primarily due to differences in the diets of the cows. With more salt-preserved foods in winter and more fresh plants in the summer, cows ended up producing nutritionally different milks during the two seasons. Similarly, researchers in Japan found three-fold differences in the vitamin C content of spinach harvested in summer versus winter.
What does this mean for you? Eat seasonally! To enjoy the full nourishment of food, you should make your menu a seasonal one. In different parts of the world, and even in different regions of one country, seasonal menus can vary. But here are some overriding principles you can follow to ensure optimal nourishment in every season:
• In spring, focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including Swiss chard, spinach, romaine lettuce, fresh parsley and basil.
• In summer, stick with light, cooling foods as defined in traditional Chinese medicine. These foods include fruits like strawberries, apples, pears, and plums; vegetables like summer squash, broccoli, cauliflower and corn; and spices and seasonings like peppermint and cilantro.
• In fall, turn toward the more warming, autumn harvest foods, including carrots, sweet potatoes, onions and garlic. Also emphasize the more warming spices and seasonings including ginger, peppercorns and mustard seeds.
• In winter, turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, lamb and venison. So do most of the root vegetables, including carrots, potatoes, onions and garlic. Eggs also fit in here, as do corn and nuts.
In all seasons, be creative! Let the natural backdrop of spring, summer, fall and winter be your guide.
As a general rule, it is true that our metabolism slows down somewhat as we age. For this reason, it is also generally true that we need fewer calories. For example, as Marion Nestle, PhD, MPH, and author of the book, “What to Eat,” has noted, a woman in her 30s may need 2,400 daily calories, while at 50 she’ll need about 2,100 and at 70, only 1,500 while a teenage boy may need 3,000 calories each day, but when he’s 50 he’ll only need 2,400 and when he’s 70 he’ll only need 2,200.
Calorie needs depend upon age but also upon activity level. One of the best ways to balance your calorie needs is to become more physically active. You definitely need to change your diet; you have to eat more nutrient-rich foods and less nutrientpoor foods.
Requirements for some nutrients increase for adults over 50. These include calcium for strong bones, vitamin D for calcium absorption, B vitamins such as B6 for a healthy heart and protection against the hardening of the arteries (by helping to keep homocysteine levels low) and antioxidant-rich foods to help prevent age-related cataracts and macular degeneration. For food sources of calcium, see page 738; for food sources of vitamin D, see page 796; for food sources of vitamin B6, see page 790; for food sources of antioxidants, see pages 735 and 804.
Research suggests that animals live 50% longer when they consume nutrient-rich foods without excess calories. Reducing caloric intake can lead to nutrient deficiencies if the food you eat is not highly nutrient-rich. By enjoying nutrient-rich World’s Healthiest Foods, you not only won’t ever feel hungry but you can eat large amounts of food at the same time that you are reducing your caloric intake. Enjoying nutrient-rich World’s Healthiest Foods is a great way to meet your nutritional needs as you age while taking in fewer calories to accommodate a slowing metabolism, making it much easier to maintain a healthy weight.
highlights
Oranges were once reserved for special occasions. In medieval times, Oranges and their blossoms were used on a couple’s wedding day, while in England, during the time of Queen Victoria, Oranges were presented as gifts during the Christmas holidays. Spanish explorers brought Oranges to Florida in the 16th century, while Spanish missionaries brought them to California in the 18th century, beginning their cultivation in the two states widely known for their Oranges. Historically, Oranges were also very expensive, but with advances in transportation and better means of utilizing their by-products, they are now affordable, available year-round and have become one of the world’s most popular fruits. Delightful as a snack or as a recipe ingredient, these sweet juicy fruits are easy to pack and fun to eat.
Oranges have been found to contain more than 60 flavonoids that provide powerful anti-inflammatory and antioxidant protection. These flavonoids work synergistically with vitamin C, of which Oranges are known to be a great source; vitamin C is the primary water-soluble antioxidant, providing protection against oxidative damage to cell structures, including DNA. These are just some of the reasons why Oranges can be an important part of your “Healthiest Way of Eating.” Oranges are not only nutritious and delicious, but they are also low in calories: one Orange contains only 62 calories! (For more on the Health Benefits of Oranges and a complete analysis of their content of over 60 nutrients, see page 372.)
Oranges originated thousands of years ago in Asia, in the region extending from southern China to Indonesia and spreading to India. They are classified into two general categories—bitter and sweet. Bitter Oranges (Citrus aurantium), such as Seville, are oftentimes used to make jam or marmalade, and their zest serves as the flavoring for liqueurs, such as Grand Marnier and Cointreau. Sweet Oranges are the ones most commonly found in the supermarket. Popular varieties of sweet Oranges (Citrus sinensis) include:
These medium- to large-size Oranges have smooth skin and a round or oval shape. They are the most commonly grown Oranges and can be peeled and eaten or squeezed for their juice. Florida Valencias are considered the best Oranges for juice.
These thick-skinned Oranges are distinguished by a characteristic “belly button” scar on the blossom end. They are seedless, and the inner fruit is easily segmented, making them ideal for eating. Squeeze Navel Oranges for their juice as needed because the juice tends to turn bitter over time.
Imported from Israel, they are similar to Valencias with a slightly sweeter flavor.
As their name implies, these Oranges have blood-red flesh and juice. Imported from the Mediterranean area, they are small- to medium-size Oranges with smooth or pitted skin that sometimes has a reddish hue.
Oranges are available year-round, although their peak season runs from winter through summer with seasonal variations between varieties:
Valencia Oranges – March through June
Navel Oranges – November through April
Jaffa Oranges – December through February
Blood Oranges – March through May
These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
Oranges are one of the foods most commonly associated with allergic reactions. Conventionally grown Oranges often have a wax coating to help protect their surface and increase their shelf life. Avoiding the wax and the other compounds used on conventionally grown Oranges is one reason to choose organically grown Oranges whenever possible. (For more on Food Allergies, see page 719; and Wax Coatings, see page 732.)
Enjoying the best tasting Oranges with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select oranges
For the best tasting Oranges, look for ones that are fully ripe as Oranges will not ripen after they have been picked. Fully ripened Oranges will also have the greatest concentration of nutrients, including vitamins, antioxidants and enzymes. Ripe Oranges are heavy for their size. They will have higher juice content than ones that are spongy or lighter in weight. In general, smaller Oranges with thinner skins will be juicier than those that are larger in size. Oranges do not necessarily have to have a bright Orange skin to be good. Oranges that are partially green or have brown russeting may be just as ripe and tasty as those that are solid Orange in color. In fact, the uniform color of conventionally grown Oranges may be due to the injection of Citrus Red Number 2 (an artificial dye) into their skins at the level of 2 parts per million. As with all fruits, I recommend selecting organically grown Oranges whenever possible. (For more on Organic Foods, see page 113.)
Avoid Oranges with soft spots or traces of mold.
Almost all Oranges are picked ripe. The best Oranges are heavy for their size.
2. the best way to store oranges
Proper storage is an important step in keeping Oranges fresh and preserving their nutrients, texture and unique flavor.
Oranges continue to respire even after they have been harvested. The faster they respire, the more the Oranges interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Oranges kept at room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 28 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.)
Refrigeration helps slow the respiration rate of ripe Oranges, retain their vitamin content and increase their storage life. Oranges are juicier at room temperature where they will store for approximately 5 days. If you have more Oranges than you can enjoy within a week, it is best to place them in the refrigerator where they will last for about 10 days.
The best way to store Oranges is to keep them loose rather than in a plastic bag or restricted space where they touch each other. The combination of limited oxygen exchange and the excessive amounts of ethylene gas produced under these conditions will cause them to rot.
3. the best way to prepare oranges
Properly preparing Oranges helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Rinse Oranges under cold running water before peeling. (For more on Washing Fruit, see page 341.)
Thin-skinned Oranges can be easily peeled with your fingers. For easy peeling of the thicker-skinned varieties, first cut a small section of the peel from the top of the Orange. You can then either make four longitudinal cuts from the top to bottom and peel away these sections of skin, or starting at the top, peel the Orange in a spiral fashion.
Recipes often call for Orange juice. Oranges, like most citrus fruits, will produce more juice when they are not cold, so always juice them when they are at room temperature. To get the most juice out of an Orange, gently roll it on the counter top, applying soft pressure, before you cut and juice it.
Cut the Oranges in half and remove the visible seeds from the fruit before juicing or remove them from the juice after you are done juicing.
The juice can be extracted in a variety of ways. You can use a juicer or reamer or do it the old fashioned way, squeezing by hand.
Using a hand grater, grate the skin of the Orange; be careful to avoid the white membrane beneath the peel as it is bitter. Scrape the grated zest off the underside of the grater. Make sure that you use fruit that is organically grown since most conventionally grown fruits will have pesticide residues on their skin and are often coated with wax. If you use conventionally grown Oranges to make zest for your tea, you may find wax residues floating on top.
With a sharp knife, cut off thin pieces of Orange peel, getting as little of the white membrane as possible. Chop with a knife into desired size. Chopped Orange rind used to flavor sauces should be discarded once the sauce is done. Orange rind that is chopped very fine can be incorporated into a dish.
Cut the ends off a seedless Orange just far enough to expose the flesh. Place Orange cut end down and cut away as little of the peel as possible by following the Orange’s shape. Using a sharp knife, cut along the inside of the membranes that separate the Orange segments. Continue around entire Orange cutting out each section.
To eat as a snack, first wash the skin so that any dirt or bacteria residing on the surface will not be transferred to the fruit. Cut Oranges horizontally through the center. Cut the sections into halves or thirds, depending upon your personal preference.
I have discovered that Oranges retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
10-Minute Orange Treat
Turn Oranges into a tangy dessert!
2 medium Oranges
1/2 tsp grated lemon rind*
11/2 TBS fresh lemon juice
2 TBS cream honey**
21/2 TBS low-fat vanilla yogurt
1. In a small bowl, whisk lemon rind, lemon juice and honey until the honey is incorporated.
2. Add yogurt and whisk thoroughly.
3. Peel and separate the individual sections of the Orange. Be sure to remove the membrane covering from each section. Cut the sections in thirds crosswise. Place in 2 dessert bowls.
4. Spoon sauce over the Oranges.
SERVES 2
Variations… • This sauce is delicious without the yogurt.
Orange Treat
* Use an organic lemon for zest, if possible.
** Cream honey is whipped honey found in most health food stores.
• Substitute a banana for one of the Oranges.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Oranges, and I will share them with others through our website at www.whfoods.org.
6 QUICK SERVING IDEAS for ORANGES:
1. Orange and Fennel Salad: Combine segments from 2 medium Oranges, 1 medium thinly sliced fennel bulb and 2 TBS shaved Parmesan cheese for a delightfully refreshing salad. (Optional: top with chopped dill.)
2. Orange and Avocado Salad: Add extra flavor to a green salad by adding Orange sections and diced avocado.
3. Orange Salsa: Make a sweet salsa by combining 1 medium diced Orange, 1/2 medium finely diced jicama, 1 tsp lemon juice, 1 tsp minced fresh mint, 1 tsp Dijon mustard, red pepper flakes to taste and 2 TBS extra virgin olive oil.
4. Orange Granita: Freeze Orange juice in ice cube trays. When they are almost frozen, gently blend in a food processor to create a frozen granita dessert.
5. Orange Cooler: For a refreshing drink, blend Orange sections, strawberries, honey and ice in a blender.
6. Orange French Toast: Use Orange juice instead of milk when making French toast.
Easy Way to Prepare Oranges, Step-by-Step
1 Cut the ends off a seedless Orange. 2 Place Orange cut end down and cut away the peel. 3 Using a sharp knife, cut along the inside of the membranes that separate the Orange segments. Slice only down to the center of the Orange.
ORANGE SEGMENTS
In recent research studies, the healing properties of Oranges have been associated with a wide variety of phytonutrient compounds. These phytonutrients include citrus flavanones (types of flavonoids that include the compounds hesperidin and naringenin), anthocyanins, hydroxycinnamic acids and a variety of polyphenols. When these phytonutrients are studied in combination with Oranges’ vitamin C, the significant antioxidant properties of this fruit are understandable. An increasing number of studies have also shown that nutrients such as vitamin C are more readily absorbed when consumed together with the other biologically active phytonutrients contained in citrus fruits than when taken singly as supplements.
The flavonoids in Oranges have been shown to have anti-inflammatory, anti-tumor and blood clot-inhibiting properties.
Oranges are a concentrated source of many heart-healthy nutrients including vitamin C, fiber, folate, potassium and flavonoids. The flavonoid hesperidin has been singled out in phytonutrient research on Oranges and shown to lower high blood pressure as well as cholesterol in animal studies. It has also been found to have strong anti-inflammatory properties. Importantly, most of this phytonutrient is found in the peel and inner white pulp of the Orange, rather than in the flesh used for juice, so it’s important to eat the whole fruit rather than just drinking the juice.
Recent research has suggested that another class of compounds concentrated in citrus fruit peels, called polymethoxylated flavones (PMFs), has the potential to lower cholesterol more effectively than some prescription drugs, and without side effects. In this study, when animals with diet-induced high cholesterol were given the same diet containing PMFs, their blood levels of total cholesterol, VLDL and LDL (bad cholesterol) were reduced. Since these flavonoids are found in a much more concentrated amount in the peel, the best way to receive their benefits is by grating a tablespoon or so of the peel from a well-scrubbed organic Orange or tangerine each day and using it to flavor your meals.
Oranges are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging vitamin A, bone-building calcium and energy-producing vitamin B1. Since a medium-size Orange contains only 62 calories, it is an ideal food for healthy weight control.
Making time for a healthy breakfast sets the stage for healthy eating throughout the day. For most people, breakfast time comes at least eight hours after their previous meal. So, in essence, while sleeping you have also been “fasting.” In fact, the word itself, when broken down, means to “break a fast.” When you wake up in the morning, your blood sugar may be low, and you may feel hungry.
Eating a breakfast that contains a good source of both protein and complex carbohydrates will allow your blood sugar to rise at a steady pace throughout the morning and provide your cells with the energy they need to carry out your morning activities.
Oatmeal topped with fruit and soymilk, along with a generous helping of nuts and seeds, is one good way to start the day. Or, try a poached egg over whole grain toast. For a super-quick “meal on the run,” spread some almond butter on a piece of whole grain toast and eat a piece of fruit along with it.
Try not to eat foods that are high in refined carbohydrates (for example, bagels, muffins or pastries made from white flour), first thing in the morning. These foods can cause a rapid spike in your blood sugar and may give you a short burst of energy but will cause you to “crash” a few hours later.
What happens if you skip breakfast? If you don’t give your body some fuel first thing in the morning, your blood sugar will continue to drop. In addition, you will begin using your nutrient stores to hold you over until your next meal. Over the next few hours, you may begin to feel sleepy or fatigued. And, by the time lunch rolls around, you will probably be so hungry that you will eat anything in sight! At this point, it will be more difficult to select healthy foods, as you will be mostly interested in grabbing something quick to satisfy your body’s need for fuel as soon as possible. These may be some of the reasons that studies have shown that eating breakfast regularly was a common characteristic of people who had lost weight. Researchers involved with the National Weight Control Registry say that there are several possible reasons that regular breakfast eating may be an essential behavior for weight loss maintenance:
• Eating breakfast may reduce the hunger experienced later in the day that leads to overeating.
• Breakfast eaters are able to better resist fatty and high-calorie foods throughout the day.
• Nutrients consumed at breakfast may give people a better ability to be more physically active.
Many people say that they are not hungry first thing in the morning, which makes it difficult to eat breakfast. Begin the habit of eating breakfast by starting with something very small, such as a half piece of whole grain toast with nut butter or a small bowl of whole grain cereal (with no added sugars!) with milk. As your body gets used to digesting food in the morning, you might notice you have a bigger appetite for breakfast.
There’s really no good research evidence to support the practice of food combining. However, many people have found food combining to be essential in their overall health, and many healthcare practitioners continue to support this practice despite the absence of research evidence. Sometimes proper food combining just means avoiding extremes. For example, some food combining advocates recommend eating protein alone or carbohydrates alone rather than protein and carbohydrates together. However, this goal is essentially impossible, since most vegetables, grains, nuts, seeds and legumes contain both proteins and carbohydrates. You would have to eliminate all of the above foods from your diet in order to avoid eating protein and carbohydrates together. However, large amounts of protein (like the 80+ grams of protein that would be found in a 12-ounce steak) together with large amounts of carbohydrates (like the 40+ grams of sugar found in a 16-ounce glass of orange juice) might be a taxing combination for your digestive tract, more difficult than either food alone. Nonetheless, I see the basic problem here as one of going to extremes (too much protein at once and too much sugar at once) rather than food combining.
highlights
Bring the luscious taste and sunlit color of the tropics to your table by adding a ripe Papaya to your meal. Papaya trees are actually herbs that grow 10 to 12 feet high and produce the sweet, refreshing fruit, which you can now find in most local markets. Combining Papayas with other tropical fruits, like bananas and pineapples, is just one way you can enjoy them. And don’t throw away those seeds. In some countries, they are used in place of black pepper; their peppery taste can be a great addition to salad dressings.
Papayas’ rich orange color reflects an abundance of betacarotene and beta-cryptoxanthin, two carotenoid phytonutrients that not only get converted into vitamin A, but also provide powerful antioxidant protection against the oxidative damage free-radicals that inflict on cell structures. Green unripe Papayas are also rich in a unique enzyme called papain, which helps in the digestion of proteins. Papayas are an ideal food to add to your “Healthiest Way of Eating” because they are not only nutritious, but also truly delicious. (For more on the Health Benefits of Papayas and a complete analysis of their content of over 60 nutrients, see page 378.)
Native to Central America, Papayas have a wonderfully soft, butter-like consistency and a deliciously sweet, musky taste. Botanically, they are known as Carica papaya. Inside the inner cavity of the fruit are black, round seeds encased in a gelatinous-like substance. Papayas’ seeds are edible with a peppery flavor. The most popular varieties of Papaya include:
Hawaiian grown Papayas are the ones most commonly found in local markets. They are a pear-shaped fruit with a green-yellow outer skin—which turns yellow-orange when ripe—and bright orange-gold flesh. They range from six to eight inches in length and weigh about one pound. Sunrise Solo and Strawberry Sunrise are two Hawaiian varieties. All Papayas that are not organically grown on the Big Island in Hawaii are from genetically modified (GMO) seeds.
These are much larger than Hawaiian Papayas and reach upwards of two feet in length and ten pounds in weight. Their skin is also green in color, but they are not as sweet as Hawaiian Papayas.
Although there is a slight seasonal peak in early summer and fall, Papaya trees produce fruit throughout the year.
Papayas are one of the foods most commonly associated with allergic reactions in individuals with latex allergies. Conventionally grown dried Papayas may be treated with sulfites, which may be problematic for some individuals. Papaya seeds are safe to eat in an amount proportional to the natural amount of fresh Papaya fruit being enjoyed. Problems with Papaya seeds discussed in the research have focused on high-dose, synthetic Papaya seed extracts; I don’t believe that these studies on laboratory animals apply to direct consumption of Papaya seeds. (For more on Latex Food Allergies, see page 722; and Sulfites, see page 729.)
Enjoying the best tasting Papaya with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select papaya
The best tasting and most nutritious Papayas are those that are fully ripe. They have fully developed flavor and have the most concentrated amounts of nutrients. Unlike pineapples, you cannot use the smell of Papayas as a test for ripeness. Papayas that have patches of yellow color will take two to three more days to ripen. Fully ripe Papayas have yellow-orange skin and are slightly soft to the touch. Papayas with spotty coloring usually have more flavor. Since this is when their vitamins and powerful antioxidants are at their peak, by selecting ripe Papayas you will also be enjoying those with the highest nutritional value. Green (unripe) Papayas make a wonderful salad. They contain papain and are therefore good for digestion. As with all fruits, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid overripe Papayas, which become mushy, have more of an acidic taste and have begun to lose their nutritional value. Avoid those with black spots on the outside as they can penetrate the skin of the Papaya and negatively affect its taste. Also, avoid those that are bruised or overly soft. Do not purchase Papayas that are totally green or overly hard unless you are planning on making a green Papaya salad; they will not ripen when picked too green.
Yellow-orange Papayas that are slightly soft to the touch are ready to eat.
2. the best way to store papaya
Proper storage is an important step in keeping Papayas fresh and preserving their nutrients, texture and unique flavor.
Papayas continue to respire even after they have been harvested. The faster they respire, the more the Papayas interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Papayas kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 80 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Papayas, retain their vitamin content and increase their storage life.
Store fully ripened, but not unripened, Papayas in the refrigerator. While Papayas that are stored properly will remain fresh for up to 3 days, if they are not stored properly, they will only last about 1-2 days.
Papayas will become sweet and juicy at home if they have not been picked too green. Papayas are one of the few fruits that will ripen after they have been picked. Papayas are not ripe if they are hard and green. Unripe Papayas can be left at room temperature where they will ripen in 2–3 days. Don’t refrigerate Papayas until they are ripe; they will not ripen in the refrigerator. Place Papayas on a flat surface with space between the fruit. It is best to turn them occasionally so that they will ripen evenly. Once their skin turns yellow-orange and they yield to gentle pressure, they are ripe and ready to eat. If you will not be consuming them immediately after they have ripened, place them in the refrigerator.
Another natural way to ripen Papayas is to place them in a paper bag for 2 to 3 days. The paper bag traps the ethylene gas produced by the Papayas. The ethylene gas helps them to ripen more quickly, while the paper bag allows for healthy oxygen exchange through the bag. Keep the paper bag in a dark, cool place as excessive heat will cause the Papayas to rot rather than ripen. Turn Papayas occasionally. Adding a banana, apple or avocado to the bag will speed up the ripening because they increase the amount of ethylene gas in the bag.
Avoid storing Papayas in sealed plastic bags or restricted spaces where they touch each other. The combination of limited oxygen exchange and the excessive amount of ethylene gas that the Papayas naturally produce under these conditions will cause them to rot.
Yes, but they are very perishable and do not store well, so it is best to eat them as soon as possible.
Handle Papayas with care as they are a delicate fruit and bruise easily.
3. the best way to prepare papaya
Properly preparing Papaya helps ensure that it will have the best flavor and retain the greatest number of nutrients.
Rinse Papaya under cold running water before cutting. (For more on Washing Fruit, see page 341.)
One of the easiest (and most delightful) ways to eat Papaya is to eat it just like a melon. After washing the fruit, cut it lengthwise, scoop out the seeds and eat the flesh with a spoon.
To cut Papaya into smaller pieces for fruit salad or recipes, first peel it with a paring knife and then cut into the desired size and shape. You can also use a melon baller to scoop out the fruit of a halved Papaya. If you are adding it to a fruit salad, you should do so just before serving as it tends to cause the other fruits to become very soft.
Avoid the use of uncooked Papaya in gelatin recipes as the enzymes in Papaya prevent it from gelling.
I have discovered that Papaya retains its maximum amount of nutrients and its best taste when it is fresh and not prepared in a cooked recipe. That is because its nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Easy Way to Prepare Papaya, Step-by-Step
PAPAYA CUBES
1 Cut Papaya in half and spoon out seeds from the center. 2 Cut off peel with a sharp knife. 3 Cut Papaya into quarters lengthwise. Cut across the width of each section into about 1- inch pieces.
5-Minute Papaya with Lime
The best way to enjoy Papaya is to sprinkle it with lime.
1 ripe Papaya
1 TBS lime juice
1/4 tsp lime zest*
1. Cut the Papaya in half and scoop out the seeds with a spoon. Place each half on a small dessert plate.
2. Squeeze lime over the Papaya, sprinkle with lime zest, and enjoy!
SERVES 2
Variations…
• Drizzle with 1 TBS honey.
• Serve with 1/2 sliced banana and coconut flakes.
Papaya with Lime
* Use an organic lime, if possible, to avoid wax coating.
10-Minute Papaya-Apricot Smoothie
Enjoy this great tasting smoothie for breakfast or snack.
1 small to medium Papaya 1.
4 dried apricots soaked in 11/2 cups water
1 banana 2.
2 TBS tahini (sesame seed butter)
1 TBS honey
1 tsp chopped fresh ginger
1/2 cup plain low-fat yogurt
1. Soak dried apricots in 11/2 cups of water for about 10–15 minutes.
2. Remove seeds from Papaya and scoop out fruit into blender.
3. Place rest of ingredients in blender, including soaking water for apricots, and blend until smooth.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Papaya, and I will share them with others through our website at www.whfoods.org.
Unripe green Papaya contains papain, a proteolytic enzyme that is able to digest proteins; papain is well-known as a digestive enzyme and taken as a dietary supplement. Not only is it used to aid digestion, but natural healthcare practitioners sometimes recommend it when a person has allergic reactions to food since some of these reactions are thought to be caused by undigested protein. It may also be because of its papain that one of the traditional uses of Papaya in Central America is to eradicate dysentery infections caused by Entamoeba histolytica.
In addition to papain, Papaya also contains chymopapain. This protein-digesting enzyme has been shown to help lower inflammation and improve healing from burns. In addition, the antioxidant nutrients found in Papaya, including vitamin C, vitamin E and betacarotene, are very good at reducing inflammation. This may explain why people with diseases that get worse with inflammation—such as asthma, osteoarthritis and rheumatoid arthritis—find that the severity of their condition is reduced when they get more of these nutrients.
Papaya is rich in the carotenoids betacarotene and beta-cryptoxanthin. Not only are these carotenoids considered to be “pro-vitamin A” nutrients because they are converted into vitamin A in the body, but they have powerful antioxidant activity as well. Both of these functions make them important nutrients for promoting lung health.
While vitamin A has long been known to promote the health of the lungs since it is vital to the growth and development of epithelial tissues, such as those that line the lungs, recent research has suggested that vitamin A may also protect the lungs from the harmful effects of cigarette smoke. In laboratory animals exposed to cigarette smoke, levels of vitamin A dropped significantly in direct correlation with their development of emphysema. Another group of animals given a vitamin A-rich diet had less incidence of emphysema than those given a diet without extra amounts of this important nutrient. Yet, it may not only be Papaya’s vitamin A content that has benefit; its beta-cryptoxanthin has also been found to promote lung health, potentially through its ability to scavenge free-radicals.
Papaya is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include heart-healthy folate, potassium and dietary fiber.
• Support healthy digestion. Healthy energy production begins with healthy digestion. Support healthy digestion by eating lightly and stopping as soon as you begin to feel satisfied. This places less burden on your digestion; you will feel lighter and more energetic. Eat slowly and deliberately. Include foods high in fiber in your meals. Enjoy herbs and spices that support digestion, such as ginger, pepper, cinnamon, fennel, rosemary, garlic, turmeric and chili spices.
• Eat low-glycemic-index foods as much as possible. Low-glycemic-index foods provide your body with sources of longer lasting energy and help you avoid the feeling of energy peaks and valleys. Good examples of low-glycemic-index foods include leafy green vegetables and legumes. Limit foods or drinks that have a high glycemic index.
• Eat whole grains rather than refined grains. Whole grains are one of the best sources of the full spectrum of the key vitamins needed for energy generation, especially the B-vitamins.
• Include a good source of protein with each meal, especially during the first half of the day. Good dietary sources of protein include fish, eggs and venison. Researchers have found that eating a varied diet featuring whole grains, legumes and vegetables provides all of the important amino acid building blocks to provide healthy proteins in the cells. In addition, some plant-based foods, such as soy, feature an essential amino acid protein profile similar to animal-based foods and can directly substitute for animal protein.
• Provide a source of essential fatty acids or monounsaturated fats with each meal. These fats support healthy cell membranes. Good sources for healthy fats include whole raw almonds, walnuts, pecans, flaxseeds, sesame seeds, sunflower seeds or pumpkin seeds or their oils; salmon, sardines, tuna, cod, halibut, sole, perch, turbot or orange roughy; and olive oil. In addition to these fats, inositol is a component of membrane phospholipids that are involved in various functions including cellular signaling. Increases in dietary inositol and choline have been found to significantly influence the concentration of membrane phospholipids and support healthy cell membranes. Good dietary sources of inositol include whole grains; choline is also present in high amounts in egg yolks.
• Provide your body with foods rich in protective phytonutrients like the antioxidants. The vitamin E family contains powerful antioxidants that are able to protect both the lipid and protein components in your cell membranes from damage caused by free-radicals and other oxidative compounds. Research has suggested that through their powerful antioxidant activity, vitamin E may be able to protect DNA from the damage caused by oxidative stress. It can also protect the mitochondria from the effects of the free-radicals produced during ATP manufacture. Good dietary sources of the vitamin E family include wheat germ and wheat germ oil.
• Eat foods rich in antioxidants. The body’s premier water-soluble antioxidant, vitamin C, is critical to cellular membrane health since it plays an integral role in recycling vitamin E back to its active form. By regenerating vitamin E back to its active form, vitamin C also plays a role in protecting the mitochondria from potential damage by reactive oxygen species, like free-radicals. Excellent dietary sources of vitamin C include broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens and Brussels sprouts.
• Limit your alcohol intake and avoid foods or drinks to which you are sensitive or intolerant and avoid the temptations of stimulants and sweet snacks, especially soft drinks, coffee and candy.
• Select organic food whenever possible and avoid food cultivated with pesticides. Several of the agricultural chemicals used in the conventional growing of foods have also been shown to have a negative effect upon mitochondrial function. These chemicals include paraquat, parathion, dinoseb and 2,4-D, all of which have been found to affect the mitochondria and cellular energy production in a variety of ways, including increasing membrane permeability (which exposes the mitochondria to damaging free-radicals) and inhibiting the protein that creates ATP, the energy currency of the body. Avoid foods containing preservatives, additives and colorants when possible, since many of these compounds have been associated with membrane damage, DNA mutations or altered energy production.
highlights
Originating in Africa, Watermelons were first cultivated in Egypt where testaments to their legacy were recorded in hieroglyphics painted on building walls. The fruit was held in such regard that it was even placed in the tombs of many Egyptian kings. Today, no other fruit is more enjoyable on a hot summer day than sweet, juicy Watermelon; it has an extremely high water content, approximately 92%, giving its flesh a crumbly and subtly crunchy texture and making it a favorite thirst-quenching fruit. It is so much a part of American food culture that it may come as a surprise to find that it is not the United States, but China, that is the top Watermelon-producing country in the world. Among its nutritional claim to frame, Watermelon is a rich source of lycopene; in fact, one cup of Watermelon contains more lycopene than one cup of raw tomatoes.
Watermelon is a rich source of heart-healthy nutrients, such as vitamin C and the carotenoid phytonutrient, lycopene, which also provides reddish-pink Watermelon with its distinctive coloration. Lycopene, along with betacarotene and vitamin A, provides powerful antioxidant protection from the oxidative damage to cellular structures caused by free-radicals. Watermelon is an ideal food to add to your “Healthiest Way of Eating” not only because it is nutritious and tastes great, but also because it is low in calories: one cup of Watermelon contains only 49 calories! (For more on the Health Benefits of Watermelon and a complete analysis of its content of over 60 nutrients, see page 382.)
Watermelon is a member of the Cucurbitaceae family and related to the squash and pumpkin. Its botanical name is Citrullis lanatus.
Watermelons are often associated with a deep red-pink color, but several varieties feature orange, yellow or white flesh. While most Watermelons have black, brown, white, green or yellow seeds, seedless varieties are also available. Watermelon’s fifty different varieties are classified as:
Round, oblong or oval, they weigh from 12 to 50 pounds.
Round or oval and designed to fit into a refrigerator, they weigh from 5 to 10 pounds.
Hybrid Watermelon (not genetically modified) that contain small, edible white seeds.
Although Watermelon can now be found in markets throughout the year, the season for Watermelon is in the summer. This is the time of year when its concentration of nutrients and flavor are highest, and its cost is at its lowest.
Enjoying the best tasting Watermelon with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select watermelon
Watermelons will not ripen after they are picked, so it is important to select a ripe Watermelon at the market. These will be the ones with the best flavor and peak concentration of nutrients, including vitamins, antioxidants and enzymes. Ripe Watermelons have a yellow or cream-yellow “ground spot,” the place the melon rested on the soil. If this spot is green or white, the Watermelon is probably not ripe. If you thump a ripe Watermelon, it will sound like a dull thud rather than a tighter ringing or hollow sound. The rind should be relatively smooth and neither overly shiny nor overly dull. As with all fruits, I recommend selecting organic Watermelon whenever possible. (For more on Organic Foods, see page 113.)
Avoid Watermelons that do not have the “ground spot” markings on their underbelly as this may be an indication that they have been harvested prematurely. Unripe Watermelons will have less taste and contain less juice. Seedless Watermelons, however, are an exception to this rule; they often do not have this marking on their underbelly.
If you are purchasing Watermelons that are already cut, I would look for deeply colored flesh that is devoid of white streaks. The seeds should also be deep in color.
Watermelon is ready to eat if it has a yellow or cream-yellow “ground spot” (this does not apply to seedless Watermelons) and produces a dull thud sound when thumped.
2. the best way to store watermelon
Proper storage is an important step in keeping Watermelon fresh and preserving its nutrients, texture and unique flavor.
Watermelon continues to respire even after it has been harvested. The faster it respires, the more the Watermelon interacts with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly it will spoil. Watermelon kept at a room temperature of approximately 68°F (20°C) gives off carbon dioxide at a rate of 21 milligrams per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Although refrigeration helps slow the respiration rate of Watermelon, retain its vitamin content and increase its storage life, most refrigerators are not large enough to store a Watermelon. It is fine to store the whole Watermelon at room temperature. Once the Watermelon has been cut, store the remaining portion by cutting into small pieces that can be stored in airtight containers in the refrigerator.
3. the best way to prepare watermelon
Wash the Watermelon before cutting it to remove any excess soil and bacteria. Due to its large size, you will probably not be able to run it under water in the sink. Instead, clean it thoroughly with a wet cloth or paper towel. (For more on Washing Fruit, see page 341.)
I have discovered that Watermelon retains its maximum amount of nutrients and its best taste when it is fresh. That is because its nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Watermelon is rich in many heart-healthy nutrients. It is a concentrated and bioavailable source of lycopene, a carotenoid phytonutrient that gives Watermelon, as well as other red and pink foods—such as tomatoes, pink grapefruits, papaya and guavas—their beautiful rosy hue.
Lycopene is a powerful antioxidant, and, in fact, is thought to be even more active than other well-known carotenoids, such as betacarotene. Body levels of lycopene have been found to be inversely associated with both cardiovascular disease (such as atherosclerosis and heart attack) and cerebrovascular disease (such as stroke). One study even showed that women who had the highest plasma levels of lycopene demonstrated a 33% lower risk for developing cardiovascular disease.
Watermelon is also an excellent source of vitamin C as well as a very good source of vitamin A (since it is a rich source of the “pro-vitamin A” carotenoid, betacarotene). High intake of vitamin C and betacarotene have been shown in a number of scientific studies to reduce the risk of heart disease. In addition, Watermelon is a good source of magnesium and potassium, two minerals known for helping to balance blood pressure, as well as a very good source of vitamin B6, which helps to keep artery-damaging homocysteine in check.
In addition to providing heart-healthy benefits, the antioxidant nutrients offered by Watermelon promote health in numerous other ways since they can quench free-radicals that could otherwise cause damage. High intakes of vitamin C and betacarotene have been shown in a number of scientific studies to reduce the airway spasm that occurs in asthma, reduce the risk of colon cancer and alleviate some of the symptoms of osteoarthritis and rheumatoid arthritis.
Like many fruits, Watermelon is a great food for people interested in losing weight or maintaining a healthy weight. That’s because it contains so many nutrients for so few calories—one cup has only 49 calories! It is high in water content, so it is refreshing as well as appetite satisfying. But, it is best to not eat Watermelon alone too frequently since it is rather high on the glycemic index (GI) scale and can lead to spikes of blood sugar. This effect can be blunted when it is consumed with foods that have a lower GI.
Watermelon is also a concentrated source of energy-producing vitamin B1.
5-Minute Watermelon Frappé
A great alternative to Watermelon slices.
4 cups cold Watermelon chunks
8 mint leaves
1. Run the blender at medium speed and drop chunks of Watermelon through the feed hole one at a time until they are well integrated.
2. Add the mint and run the blender at medium speed for 1 minute until the Watermelon has liquefied.
3. Strain into glasses, garnish with a sprig of mint and enjoy!
Preparation Hint: Selecting juicy red Watermelon will make the drink more flavorful. This is best served icy cold. If the Watermelon has been chilled first, it may not be necessary to chill it again. Serve it in chilled glasses to make a special presentation!
Watermelon Frappé
This recipe uses Watermelon with seeds. You may remove the seeds if you prefer.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Watermelon, and I will share them with others through our website at www.whfoods.org.
Here are questions that I received from readers of the whfoods.org website about Watermelons:
Q Are seedless Watermelons genetically engineered?
A The seedless Watermelons that I know of are not genetically engineered. They are simple hybrids, the offspring of a cross between two varieties of Watermelon. It’s actually fascinating, because seedless Watermelons are sterile and can only be grown through cross-pollination. Bees are used to accomplish this cross-pollination process.
Q Is there a benefit to eating Watermelon seeds?
A Watermelon seeds contain a reasonable amount of magnesium, phosphorus, potassium and other minerals. There is also quite a health tradition involving Watermelon seeds, which are used in Asian medicine and other traditions for kidney cleansing and other medicinal purposes. In Nigeria, they use Watermelon seeds to make soup, while in China, they are eaten after removing their outer skin.
highlights
Indigenous to the mountain slopes of China, Apricots have been cultivated for more than 4,000 years. In Latin, Apricot means “early matured fruit” because this close relative to the peach is one of the first fruits of summer. Although their flavor is often described as a cross between a peach and a plum, no words can adequately describe the uniquely delicious flavor of Apricots. I experienced the most exquisite tasting Apricots on the road to Istanbul in Eastern Turkey, which is renowned for having the best tasting Apricots in the world. I will never forget the experience of biting into a juicy, tree-ripened Apricot, which I purchased from a roadside stand that sat right next to the farm where the Apricots were picked. This is where I learned that you can only enjoy the delicious flavor of Apricots if they are truly ripe.
Apricots may be little but they are large when it comes to nutritional benefits. Apricots are a rich source of carotenoid phytonutrients such as betacarotene and beta-cryptoxanthin (both of which are precursors to vitamin A). They are also one of the few foods that are rich in the carotenoid lycopene. All of these antioxidant carotenoids not only provide Apricots with their red, orange and yellow hues, but also with the ability to defend cells against oxidative damage caused by free-radicals. Apricots are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories: one Apricot contains only 17 calories! (For more on the Health Benefits of Apricots and a complete analysis of their content of over 60 nutrients, see page 388.)
Apricots are cousins of peaches with golden-orange velvety skin and flesh that is not too juicy but definitely smooth and sweet. Their flavor is almost musky, with a faint tartness that is more pronounced when they are dried. Their botanical name is Prunus armeniaca.
The varieties of Apricots, including Sungold, Harglow and Goldcat, differ in size and color but are all similar in taste. Some hybrid varieties include:
This cross between a plum and an Apricot is more like a plum.
This cross between a plumcot and Apricot is more like an Apricot than a plum.
A cross between a plumcot and a plum.
This is a cross between a peach and an Apricot.
One of the first fruits of the summer, Apricots are in season in the United States from May through August. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest. In the winter, Apricots are imported from South America and New Zealand.
Dried and canned Apricots are available year-round. Dried Apricots have less vitamin C than fresh, but they provide a concentrated supply of iron, potassium, betacarotene and fiber. An equal amount of dried Apricots (by weight) will also contain more calories than the fresh fruit. Canned fruits are less nutritious, and if packed in light syrup, they will contain double the calories.
Conventionally dried Apricots may be treated with sulfite preservatives. (For more on Sulfites, see page 729.)
The inner pits of Apricots contain amygdalin, a naturally occurring compound that breaks down into prussic acid, or hydrogen cyanide, when digested. Cases of fatal poisoning from eating Apricot pits have been reported.
Enjoying the best tasting Apricots with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select apricots
For the best tasting Apricots, look for ones that are fully ripe and have a rich aroma. Smelling Apricots is one of the best ways to determine whether they are ripe. They should also be soft with an even orange color. Vitamins and health-promoting phytonutrients, many of which act as powerful antioxidants, are at their peak when Apricots are ripe; therefore, by selecting ripe Apricots you will also be enjoying Apricots with the highest nutritional value. As with all fruits, I recommend selecting organic varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid Apricots that are pale and yellow, an indication they have not been tree-ripened and therefore will not have much flavor. I have found that Apricots that still have a greenish tinge or are too firm have been picked too early and will never ripen. They will just get softer (not juicier) and rot. Also avoid overripe Apricots that are soft and mushy since they will have lost much of their nutritional value. Overripe Apricots that have turned brown should not be eaten as the brown color is an indication of oxidation and the formation of harmful free-radicals.
If Apricots have a rich aroma, a deep orange color and they yield to gentle pressure, they are ready to eat. They taste best at room temperature. If they are hard but have an orange color, you can ripen them (see next section).
2. the best way to store apricots
Proper storage is an important step in keeping Apricots fresh and preserving their nutrients, texture and unique flavor.
Apricots continue to respire even after they have been harvested. The faster they respire, the more the Apricots interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Apricots kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 40 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Apricots, retain their vitamin content and increase their storage life.
Keep as many ripe Apricots at room temperature as you will be able to consume in a day or two. Store the rest in the refrigerator. While Apricots that are stored properly will remain fresh for up to 3 days, if they are not stored properly, they will only last about 1–2 days.
Apricots will become sweet and juicy at home if they have not been picked too green. Apricots that have been picked green or even have a slight tinge of green will not ripen. Unripe Apricots are hard and have no flavor.
Apricots that are orange, but still hard, will get softer and juicier. Don’t refrigerate Apricots until they are ripe; they will not ripen in the refrigerator. Place Apricots on a flat surface with space between the fruit to ripen them at room temperature. It is best to turn them occasionally so that they will ripen evenly. Once they yield to gentle pressure, they are ripe and ready to eat. If you will not be consuming the Apricots immediately after they have ripened, place them in the refrigerator. Unlike tree-ripened Apricots, ones you have ripened this way will remain fresh for only 1 to 2 days.
Another very natural way to ripen Apricots is to place them in a paper bag for 2 to 3 days. The paper bag traps the ethylene gas produced by the Apricots. The ethylene gas helps the Apricots to ripen more quickly, while the paper bag allows for healthy oxygen exchange through the bag. Keep the paper bag in a dark cool place as excessive heat will cause the Apricots to rot rather than ripen.
Avoid storing Apricots in sealed plastic bags or restricted spaces where they touch each other. The combination of limited oxygen exchange and the excessive amounts of ethylene gas produced under these conditions will cause them to rot.
Adding a banana, apple or avocado to the bag with the Apricots will increase the amount of ethylene gas trapped in the bag. The increased amount of gas will hasten the ripening process.
Yes, they will keep in the refrigerator for 1 to 2 days after ripening.
Apricots are a delicate fruit and bruise easily, so handle them with care.
3. the best way to prepare apricots
Properly preparing Apricots helps ensure that they will used in baking. So that you can get the most enjoyment have the best flavor and retain the greatest number and benefit from fruit, I created quick and easy recipes, of nutrients. which require no cooking. I call them “No Bake Recipes.”
Peeling or slicing fresh Apricots tears their cell walls, which releases an enzyme that is easily oxidized, turning the cut portion of the Apricot brown when it is exposed to the air. You can slow down this browning process by dipping peeled or sliced Apricots into a mixture of 2 cups of water and 2 TBS of fresh lemon juice. Dipping Apricots into the lemon and water solution is unnecessary if the slices are being added to a fruit salad that contains any type of citrus fruit, as the juices from these fruits will provide the same protection against browning.
I have discovered that Apricots retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Here is a question that I received from a reader of the whfoods.org website about Apricots:
Q What can you tell me about the vitamin B17 found in Apricots?
A Vitamin B17 is also known as laetrile as well as amygdalin. It is found in the kernels of Apricots (as well as in lesser amounts in the pits/kernels of other stone fruit). It is composed of two sugar molecules, a benzalde-hyde molecule and a cyanide molecule. Vitamin B17 gained its reputation as an alternative cancer treatment, although there is currently inadequate clinical data to support this claim; additionally, concerns have been raised about the consumption of Apricot kernels since they contain cyanogenic compounds (compounds that may be metabolized into cyanide). For these reasons, while I enjoy eating delicious Apricots I don’t eat the kernels.
5-Minute Apricot Fruit Cup
The taste of oranges and Apricots is a great combination!
4 Apricots
4 TBS fresh orange juice
1 tsp orange zest*
2 TBS sliced almonds
1. Cut Apricots in half, then in half twice more, so that Apricots are sliced into eighths.
2. Mix Apricots, orange juice and orange zest.
3. Top with sliced almonds.
SERVES 2
Apricot Fruit Cup
Variations…
• Top Apricots with raspberry sauce (see pg 351) instead of orange juice.
• Use walnuts instead of Almonds.
* Use an organic orange, if possible, to avoid wax coating.
10-Minute Apricot Bars
Sweet fruit bars for a nutritious treat!
1 cup chopped dried Apricots
1/2 cup cream honey
1/2 cup almond butter
1. In a mixing bowl, blend honey, almond butter and almond extract with a spoon.
2. Mix together almond butter mixture, granola, almonds and Apricots. You can start mixing with a spoon, but it will require kneading with your hands to fully combine the ingredients.
3. Press into a loaf pan with slightly damp hands. Refrigerate for at least 1 hour.
Variations…
• Add 1/4 cup of chopped dark chocolate. Or melt the chocolate and dip 10-Minute Apricot bars half way into the melted chocolate. Refrigerate.
• Add grated coconut to the mixture.
1 1/2 tsp almond extract
1/2 cup cinnamon granola
1/2 cup chopped almonds
4. Slice into 1-inch bars.
MAKES 8 BARS
Preparation Hints:
• If Apricots are hard, soak for 1 hour in warm water. They should still be firm. Drain well and pat dry with paper towels.
• Stir the almond butter in the jar before measuring.
• Cutting the Apricots with kitchen scissors is quicker, neater and requires no cutting board.
• Make the recipe with peanut butter and chopped peanuts. Substitute vanilla for the almond extract.
• Try with different flavors of granola.
• Use walnuts instead of almonds.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Apricots, and I will share them with others through our website at www.whfoods.org.
Apricots are an excellent source of vitamin A, notably through their high concentration of carotenoid phytonutrients, including betacarotene and beta-cryptoxanthin. Both of these carotenoids have been receiving attention for their antioxidant activity as well as for their anticancer and anti-aging potentials. betacarotene is also important for promoting healthy immune function as well as helping cells to communicate with each other.
Apricots also contain numerous flavonoid phytonutrients that have antioxidant activity. These include catechins (like those that give green tea many of its healthful properties) and quercetin. In addition, Apricots are a very good source of vitamin C. This antioxidant powerhouse helps to quench free-radicals in aqueous environments both inside and outside of the cell. Inside the cell, it plays an important role in protecting DNA, the cornerstone of our genetic material.
Apricots may help to protect eye health since they are a concentrated source of vitamin A, which can protect the lens of the eye from free-radical damage. This damage can lead to cataracts or macular degeneration since it inhibits proper blood supply to the eye. Researchers have found that women with the highest vitamin A intake have a 40% reduced risk of developing cataracts. Another recent study found that eating 3 or more servings of fruit per day reduced risk of developing macular degeneration.
Another way that vitamin A promotes vision health is through its participation in the synthesis of rhodopsin, a photopigment found in the eye. Rhodopsin plays a fundamental role in the adaptation of the eye to low-light conditions and night vision.
Apricots are a good source of fiber. Eating three of these small fruits will give you about 10% of the Daily Value for this important nutrient. Dietary fiber has many health benefits. It helps to promote intestinal regularity and is suggested to help prevent colon cancer. Fiber may also benefit heart health since it helps to keep cholesterol levels balanced.
Apricots are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include heart-healthy potassium and sleep-promoting tryptophan. Since each Apricot contains only 17 calories, it is an ideal food for healthy weight control.
The World’s Healthiest Foods feature numerous benefits that can nourish your children. These healthy foods provide an abundant supply of essential nutrients; when these healthy foods comprise the bulk of children’s diets, it’s easier for them to maintain a healthy weight and minimize their exposure to potentially harmful chemicals and additives.
Healthy foods provide a wealth of important nutrients vital to your child’s well-being including:
Many children in the United States consume a diet that does not meet the RDA for most vitamins and minerals. For example, of children aged nine and under, only 71% meet the daily requirement for vitamin A. Often called the anti-infection vitamin since it is protects the integrity of the skin and all mucosal surfaces, vitamin A is also necessary for a healthy complexion, good eye-sight, bone development, growth and sexual development. The data for vitamin E, the body’s primary antioxidant defender of our cells’ membranes, is even more striking. Only 32% of American children meet the daily requirement for vitamin E. Minerals are also compromised in many children; for example, only 35% of our children receive the daily requirement of zinc, a critical mineral for good immune function, and 47% of children fall below the RDA for daily intake of calcium, a must-have for growing bones and healthy teeth. These vitamin and mineral deficiencies reflect the fact that most children do not consume the minimum recommendation of five servings of fruits and vegetables per day.
Fruits, vegetables, whole grains, legumes, nuts and seeds—foods that comprise a majority of the World’s Healthiest Foods—are concentrated sources of vitamins and minerals. On the other hand, the majority of vitamins and minerals is removed from processed foods. Even when key vitamins and minerals are added back—and often the vitamins added back are synthetic rather than the natural forms—processed foods still contain a limited number of vitamins and minerals, not the full complement found in the World’s Healthiest Foods.
It is estimated that between 55-90% of all children do not consume the recommended amount of dietary fiber.
Intake of dietary fiber is very important for children’s health. Fiber is necessary to keep their digestion regular and reduce the incidence of constipation, maintain the health of their large intestines and increase the feeling of fullness they experience from eating, thus preventing overeating and excess weight gain. This is especially important in today’s world as we are experiencing an explosion in the rate of childhood obesity. Good dietary sources of fiber include fruits (including their skin), vegetables, whole grains, nuts, seeds and legumes.
Children (and adults) consuming the standard American diet receive a negligible amount of omega-3 essential fatty acids, making omega-3 deficiency the most widespread nutrient deficiency in the U.S. In addition, the typical American diet is quite high in omega-6 fats, which, when excessive, further promote functional deficiency of these critical omega-3s.
Omega-3 essential fatty acids provide a variety of important health benefits for children. Since they comprise a significant portion of the lipids in the brain, deficiencies of omega-3s in children are suggested to be linked to cognitive and psychosocial problems such as attention-deficit-hyperactivity disorder (ADHD), motor skill dysfunction, depression and, possibly, dyslexia. In addition, since these fatty acids have anti-inflammatory properties, foods rich in these “good fats” can help to reduce the incidence of allergen-induced asthma and dermatitis. Good dietary sources of omega-3 fats include wild-caught, cold-water fish, such as salmon, sardines, tuna and halibut; flaxseeds; and nuts, especially walnuts.
One of the most important benefits organically grown foods provide for the health of our children lies in what they do not contain—the array of agricultural chemicals used in conventional methods of growing foods. Many of the foods that comprise a substantial portion of the diets of children, especially our youngest ones, are those that have been found to have the highest levels of pesticide residues. Reports by the government and some non-profit associations indicate that many children may be exposed to pesticides through their food at levels that surpass safe limits.
Pesticides in foods are of special concern for children for a variety of reasons. Since children have lower body weights than adults, even a small amount of these toxic chemicals can have a detrimental effect in their systems. Some of these pesticides have neurotoxic properties and are thought to cause damage to the developing brain and central nervous system. In addition, some researchers caution that the ill effects of pesticides may be more pronounced during times of growth and development.
highlights
The name Grapefruit reflects the way they grow in clusters, like Grapes, on the tree. This slightly larger cousin of the orange has a relatively short history dating back only to 18th century Barbados, with its Latin name Citrus paradisi reflecting its paradise-like origins. Many botanists believe the Grapefruit was actually the result of natural cross breeding between the orange and the pomelo, a citrus fruit that was brought from Indonesia to Barbados in the 17th century. Grapefruit are juicy, tart and tangy with an underlying sweetness that makes them a breakfast favorite. Both as the whole fruit and as juice, Grapefruit are a tasty addition to many recipes and a great between-meal snack.
Pink Grapefruit contain lycopene, a carotenoid phytonutrient, that is responsible for its pink coloration and also provides protection against harmful free-radical activity. Grapefruit are also an excellent source of vitamin C and a good source of vitamin A, two vitamins that support the immune system and provide additional powerful antioxidant protection. Grapefruit are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories: one-half Grapefruit contains only 37 calories! (For more on the Health Benefits of Grapefruit and a complete analysis of its content of over 60 nutrients, see page 394.)
Grapefruit are designated as white, pink or ruby reflecting the color of their flesh rather than the color of their skin, which is usually yellow or pinkish-yellow. They range in size from four to six inches in diameter. Grapefruit are increasing in popularity with the development of sweeter, seedless varieties that are now easy to find in local markets.
A large Grapefruit with yellow skin that is primarily used to make juice.
A Grapefruit-tangelo hybrid with a lemon-yellow rind or a pink blush. Its pinkish-blue flesh has a delicate flavor.
The White Marsh is the most popular variety of Grapefruit. There is also a pink and ruby red variety that is sweeter than the white variety.
Three varieties that resulted from a cross between a Grapefruit and a pomelo are: Melogold, Oroblanco and Sweeties.
White Grapefruit have negligible amounts of vitamin A, whereas the pink and red varieties contain more vitamin A and betacarotene:
Although Grapefruit are available throughout the year, the peak of their season runs from winter through early spring. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
Taking certain pharmaceutical drugs with Grapefruit juice can make the drugs more bioavailable, so they have more powerful effects on the body. This is because compounds such as naringenin in Grapefruit juice may slow the normal detoxification and metabolic processes in the intestines and liver, hindering the breakdown of certain drugs.
Grapefruit interacts with drugs such as the immunosuppressant cyclosporine and calcium channel blocker drugs, such as felodipine, nifedipine and verapamil. Drugs enhanced by Grapefruit and Grapefruit juice include: the antihistamine, terfenadine; the hormone, estradiol; and the antiviral agent, saquinavir. Check with your healthcare practitioner if you are taking pharmaceutical drugs with Grapefruit or Grapefruit juice.
Enjoying the best tasting Grapefruit with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select grapefruit
You can select the best tasting Grapefruit by looking for ones that are heavy with smooth thin skin. I have found that these will have the best taste and most juice. Ripe Grapefruit are heavy and firm, yet slightly springy when gentle pressure is applied. They should have a sweet aroma when left at room temperature. Grapefruit do not ripen after they have been picked; however, most are picked after they have ripened. Selecting ripe Grapefruit will ensure that you are also enjoying Grapefruit with the highest nutritional value. I have found that Grapefruit don’t have to be perfect in color to be good. Skin discoloration, scratches or scales may affect the appearance of Grapefruit but do not affect the taste. As with all fruits, I recommend selecting organically grown Grapefruit whenever possible. (For more on Organic Foods, see page 113.)
Avoid Grapefruit that show signs of decay or overly soft spots at the stem end of the fruit. These are usually signs that they will be less flavorful and more bitter than a good quality Grapefruit. Avoid fruit with overly rough or wrinkled skin, which also tends to be thick.
If the Grapefruit is heavy and firm, but slightly springy when gentle pressure is applied, it is ready to eat.
2. the best way to store grapefruit
Proper storage is an important step in keeping Grapefruit fresh and preserving their nutrients, texture and unique flavor.
Grapefruit continue to respire even after they have been harvested. The faster they respire, the more the Grapefruit interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Grapefruit kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 10 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Grapefruit, retain their vitamin content and increase their storage life.
Since Grapefruit are juicier when they are slightly warm, store them at room temperature where they will keep for approximately 5 days. If you have more Grapefruit than you can enjoy within a week, it is best to place them in the refrigerator where they will last for about 10 days.
Avoid storing Grapefruit in sealed plastic bags or restricted spaces where they are in too close proximity to each other. Limited oxygen exchange and excessive amounts of ethylene gas naturally produced by the Grapefruit will cause them to rot.
3. the best way to prepare grapefruit
Properly preparing Grapefruit helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Rinse Grapefruit under cold running water before eating.
Grapefruit are usually eaten fresh by slicing the fruit horizontally and scooping out sections of the halves with a spoon. To separate the flesh from the membrane, you can first cut it with a sharp knife, a special Grapefruit knife with a curved blade or a serrated Grapefruit spoon.
Grapefruit can also be eaten like oranges. You can either peel them by hand or with a knife. If choosing the latter method, start at the top, make a vertical incision that runs downward and then back up to the top on the other side, and then repeat so that there will be four sections of similar size. Be careful to just cut through skin and not into the membrane. The skin can then be peeled back with your hands or with the knife. You can then separate the sections and enjoy them the same way you would an orange.
I have discovered that Grapefruit retain their maximum amount of nutrients and their best taste when they are f resh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Here is a question that I received from a reader of the whfoods.org website about Grapefruit:
Q I heard you should not eat Grapefruit if you are taking certain kinds of medication. Is that true?
A Yes, grapefruit can have interactions with certain medications. That is because one of its flavonoids, naringenin, affects enzymes in the liver and large intestines that detoxify drugs and therefore affects the rate at which these drugs are metabolized in the body. These drugs include the immunosuppressent cyclosporine and calcium channel blocker drugs, such as felodipine, nifedipine and verapamil. Other drugs enhanced by grapefruit juice are the antihistamine terfenadine, the hormone estradiol and the antiviral agent saquinavir.
Research also indicates that individuals taking statin drugs should avoid grapefruit. Grapefruit increases the amount of statin drug that reaches the general circulation in two ways. First, Grapefruit’s naringenin inactivates an enzyme (cytochrome P450 3A4) in the small intestine that metabolizes statin drugs. Secondly, Grapefruit also inhibits P-glyco-protein, a carrier molecule produced in the intestinal wall that would normally transport the statin drug back to the gut.
Grapefruit Sunrise
Grapefruit, oranges and strawberries are a great combination for this refreshing, satisfying treat!
Juice of 2 Grapefruit
Juice of 4 oranges
1 cup fresh or frozen strawberries
2 tsp honey
Sections from 1 Grapefruit
1/2 cup sliced strawberries
1. Place Grapefruit juice, orange juice, 1 cup strawberries and honey in blender, and blend until smooth.
2. Strain into 2 chilled glasses.
3. Top with Grapefruit sections and strawberries.
Preparation Hint: Chill the fruit first for cold juice or add some ice cubes while blending. Try adding your favorite protein powder to make a light breakfast or snack.
Grapefruit Sunrise
SERVES 2
Grapefruit Arugula Salad
The flavors of this fresh tasting Grapefruit salad complement each other nicely and are a wonderful addition to many meals.
1 pink Grapefruit
1 large bunch arugula (about 4 cups)
1 bunch watercress (about 2 cups)
4 TBS coarsely chopped walnuts
DRESSING:
2 TBS fresh lemon juice
2 tsp honey
2 tsp prepared Dijon mustard
3 TBS extra virgin olive oil
Sea salt and pepper to taste
1. Peel Grapefruit and cut out each section, removing the membrane covering.
2. Prepare arugula by tearing into pieces, washing and drying. Remove stems of watercress, then wash it and dry along with the arugula. A salad spinner is the best way of doing this.
3. Mix together dressing ingredients, toss with salad greens and Grapefruit sections, and top with chopped walnuts.
Preparation Hint: Use young, tender arugula for this salad as older leaves can be too bitter for some people.
SERVES 4
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Grapefruit, and I will share them with others through our website at www.whfoods.org.
Grapefruit is a good source of dietary fiber and contains pectin, a form of soluble fiber that forms a gel-like substance in the intestinal tract that can trap fats like cholesterol. In laboratory animal studies, Grapefruit pectin has been found to inhibit the development of atherosclerosis.
Animals fed a high cholesterol diet with added Grapefruit pectin had 24% narrowing of their arteries, while animals fed only the high-fat diet had 45% narrowing. Grapefruit is also a good source of the mineral potassium, which helps to regulate blood pressure. Additionally, red and pink Grapefruit contain lycopene, the powerful antioxidant carotenoid phytonutrient that has been found to inhibit free-radical damage to LDL cholesterol; body levels of lycopene (a reflection of dietary intake) have been associated with reduced risk of cardiovascular disease. The white pithy portion under the skin contains flavonoids that may help lower LDL cholesterol.
Pink Grapefruit is an excellent source of vitamin C and a good source of vitamin A (due to its concentration of provitamin A betacarotene). These nutrients help to support the immune system and protect cells from free-radical damage. Vitamin C-rich foods like Grapefruit may help reduce cold symptoms or severity of cold symptoms; over 20 scientific studies have supported that vitamin C is a cold-fighter.
Additionally, phytonutrients in Grapefruit called limonoids act as antioxidants and promote the formation of glutathione-S-transferase, a detoxifying enzyme. This enzyme sparks a reaction in the liver that helps to make toxic compounds more water-soluble for excretion from the body. The pulp of citrus fruits, such as Grapefruit, contain glucarates, compounds that may help to prevent breast cancer.
In humans, drinking three 6-ounce glasses of Grapefruit juice a day was shown to reduce the activity of an enzyme that activates cancer-causing chemicals found in tobacco smoke. In laboratory animals whose colons were injected with carcinogens, Grapefruit and its isolated active compounds (apigenin, hesperidin, limonin, naringin, naringenin, nobiletin) not only increased the suicide (apoptosis) of cancer cells, but also the production of normal colon cells.
Grapefruit is a good source of pantothenic acid (vitamin B5), which plays an important role in the body’s production of cellular energy.
Since one-half Grapefruit contains only 37 calories, it is an ideal food for healthy weight control.
Understanding that a healthy foods diet can provide your children with good nutrition that will benefit their health is one thing. Getting them to eat and enjoy those foods is another. Here are some tips to help you inspire your children to eat healthy foods.
We can probably all remember our parents telling us that eating healthy would help us to grow up big and strong, yet many parents did not tell us of the benefits we would experience while still being a child. Since kids are very “now-focused,” explaining how eating healthy foods will help them feel good, look great, give them the kind of long-lasting energy that will make them stars in their school’s sports program and help them to learn and think clearly so they can excel in the classroom, will motivate them.
Depending upon their age, explain to them the specific benefits they will notice and appreciate. For example, you could tell them how foods that contain fiber and complex carbohydrates will give them more energy for playing longer than foods made from refined carbohydrates and sugars, which, like firecrackers, quickly fizzle out after a brief burst of energy. Tell them how a complete spectrum of vitamins and minerals will increase their concentration and ability to learn and do well in their schoolwork. Talk to them about how omega-3 fatty acids not only support brain development, but are essential for clear skin and shiny hair and also help prevent or reduce itchy eyes, runny noses and other allergic reactions.
Most young children are fascinated by new things, and the colors, shapes, textures and tastes of different foods are no exception. And since foods have a rich history of tradition and heritage that kids can enjoy, learning about and eating new foods can be a lot of fun—and it’s easy to do. There are lots of interesting facts about the World’s Healthiest Foods in this book and on the whfoods.org website that children will find fascinating.
Take your kids with you to the market and make it an educational and participatory experience for them. Explore the colorful produce department together. If you purchase food items from bulk bins, let your children help you scoop them into the bags. If they are old enough to read, play the “food label game” with them by having them read the labels, trying to determine by looking at the ingredients which foods are the most healthy.
Nature, living things and the process of how things work captivate children. By seeing where food comes from, how it is grown and meeting the people who work with the food, such as local farmers who grow the food or the produce manager at your local grocery who knows the farms in your area, your children will develop a real appreciation and more intimate relationship with the food they eat.
Children love to be productive and creative and accomplish something on their own. You can help them create their own mini-“farm” right at home by simply growing a pot or two of herbs or sprouting some seeds or grains. Once your children have experienced the miracle of a tender green shoot emerging from the soil you have watered together, they will understand through personal experience that food is a miraculous gift from the earth—not from a factory.
All children can participate in cooking (even toddlers can “help” with your assistance). Design their involvement depending upon their age. Small children can help measure and mix ingredients. Older children can cut and cook food and choose new recipes to try. Involving your children in the cooking process will award them with a sense of achievement, a pride in eating what they helped to prepare and cooking skills that they can rely on as adults. Make your kitchen the heart of your home, a warm and friendly place where healthy food prepared with love makes memories that will nourish your children throughout their lives. Remember, the more colorful the meal, the greater the range of phytonutrients it contains, so let your children be creative with colorful vegetables and fruits and help choose a vivid palette for your meals.
Packing the foods your children take to school in bright and decorative containers can help them feel special and loved. Let them select containers they like at the store or decorate any of the new, inexpensive, reusable containers with their favorite stickers. A healthy meal is a present for your child’s body; gift wrapping adds to the fun.
highlights
Grapes were once considered to be the “food of the gods” and were closely associated with Dionysus, the Greek god of wine, agriculture and fertility. They are one of the oldest foods to be cultivated, dating as far back as biblical times. Fresh Grapes are the original high-energy food. Nature has conveniently packaged their natural sweetness so that they are easy to carry and easy to eat, making them a great between-meal snack or addition to any meal.
Grapes (particularly black Grapes) contain quercetin and resveratrol, two phytonutrients that have been credited with providing an explanation to what has become known as the French Paradox: the interesting phenomenon that low rates of heart disease are present in France, a culture that has a diet high in fats. Increasing evidence suggests that the phytonutrients found in Grapes, Grape juice and red wine might be the key to their heart health. Grapes are also an excellent source of manganese, which facilitates protein and carbohydrate metabolism and activates the enzymes responsible for the utilization of key nutrients, such as the energy-producing B vitamins, biotin and thiamin. Grapes are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories so are good for healthy weight control: one cup of Grapes contains only 62 calories! (For more on the Health Benefits of Grapes and a complete analysis of their content of over 60 nutrients, see page 400.)
Grapes fall into three classifications: table Grapes, wine Grapes and raisin Grapes. As their names suggest, table Grapes are those that we enjoy raw in our favorite salads or desserts, while wine Grapes are used in viniculture to produce wine and raisin Grapes are used to make the dried fruit. Grapes are known botanically as Vitis vinifera.
While there are thousands of varieties of Grapes, only about 20 constitute the majority of table Grapes consumed; they differ in color (green, amber, red, blue-black and purple), size, taste and other characteristics.
Grapes are available in three main varieties:
These include Thompson (seedless and amber-green in color), Emperor (seeded and purple in color) and Champagne Black Corinth (tiny in size and purple in color). European varieties feature skins that adhere closely to their flesh.
These include Concord (large in size, blue-black in color), Delaware (pink-red in color with a tender skin) and Niagara (amber colored and less sweet than other varieties). A characteristic feature of North American varieties is that their skins slip easily away from their flesh.
These include varieties that were developed from the vinifera Grapes after the majority of these Grape varietals were destroyed in Europe in the 19th century.
European Grape varieties are available throughout most of the year, while North American varieties are available only in September and October. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
Grapes are a concentrated source of oxalates, which might be of concern to certain individuals. Imported Grapes are among the 12 foods on which pesticide residues have been most frequently found. Wine may contain sulfite preservatives. (For more on Oxalates, see page 725; Pesticide Residues, see page 726; and Sulfites, see page 729.)
Enjoying the best tasting Grapes with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select grapes
For the best tasting Grapes, look for ones that are fully ripe. Fully ripened Grapes are firm, plump and wrinkle-free. The stem should be firmly attached to the Grape, and the area around the attachment should have the same color as the rest of the Grape. It is best to taste them to determine their flavor and ripeness. Most Grapes are picked ripe; they will not ripen after they have been picked. Fully ripened Grapes are also highest in nutritional value because this is when the concentration of vitamins and health-promoting phytonutrients are at their peak. Since imported Grapes are one of the foods on which pesticide residues are most commonly found, I highly recommend selecting organically grown Grapes whenever possible. (For more on Organic Foods, see page 113.)
Avoid Grapes that are overripe or damaged. Overripe Grapes are shriveled and mushy; they will have lost much of their nutritional value.
Green Grapes are ready to eat when they have a slightly yellowish hue. Red Grapes should be mostly red, while blue-black Grapes should have a deep color. All varieties should be plump, firm, free of wrinkles and firmly attached to the stem.
2. the best way to store grapes
Proper storage is an important step in keeping Grapes fresh and preserving their nutrients, texture and unique flavor.
Grapes continue to respire even after they have been harvested. The faster they respire, the more the Grapes interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Grapes kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 27 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Grapes, retain their vitamin content and increase their storage life.
Store Grapes in the refrigerator to reduce their respiration rate and increase their storage life. While Grapes that are stored properly will remain fresh for up to 5 days, if they are not stored properly they will only last about 2–3 days.
Grapes are a delicate fruit and bruise easily, so handle them with care.
3. the best way to prepare grapes
Properly preparing Grapes helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Grapes should be rinsed under cold running water right before consuming or using in a recipe. After rinsing, drain the Grapes in a colander or gently pat them dry. (For more on Washing Fruit, see page 341.)
Select American varieties of Grapes if you want to peel them because their skins come off more easily. You can blanch other varieties by dropping them in boiling water for a few seconds and then into a bowl of ice water to help loosen the skin from the flesh so that you can peel them more easily.
If you are not going to consume the whole bunch of Grapes at one time, use scissors to separate small clusters of Grapes from the stem instead of removing individual Grapes. This will prevent the stem from drying out and will keep the remaining Grapes fresher.
I have discovered that Grapes retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Red wine contains health-supportive polyphenols, including resveratrol and other phytonutrients, called saponins. These phytonutrients, which are powerful antioxidants, appear to be heart protective and cancer preventive; they may even have anti-aging properties. Red wine also contains tannins that can help prevent blood cells from clumping together and causing a heart attack. Studies have also indicated that alcohol consumption in general helps raise the level of HDL (heart-protective cholesterol) and prevent the clumping of blood cells. In the Copenhagen City Heart Study, one to seven glasses of red wine per week were sufficient to provide some of these heart-protective benefits.
With more and more folks on the red wine bandwagon, I’m also starting to see some misinformation about red wine, including claims that red wine is helpful for blood sugar control. I don’t think the research supports this conclusion. In fact, I think the research points in the opposite direction.
Some of the popular press writing points out that red wine is actually low in carbohydrates and sugar. They are correct. An 8-ounce glass of red wine only has 2–4 grams of carbohydrates, mostly in the form of sugar. An 8-ounce glass of grape juice has about 38 grams—all sugar. So it’s true that a glass of wine is easier on your blood sugar than a glass of grape juice when it comes to the sugar and carbohydrate content.
However, the sugar content doesn’t tell the whole story when it comes to blood sugar balance. The reason? Alcohol affects insulin production. Our bodies make less insulin when we drink alcohol-containing beverages, and so our ability to clear sugar from our blood decreases when we drink. It does appear that food consumption alongside of alcohol can lessen this effect, but it doesn’t eliminate it entirely. The bottom line? Alcohol from red wine decreases, in varying degrees, our ability to keep blood sugar stable.
Consumption of healthy foods—meaning whole natural foods with some protein and fiber—appears to lessen the impact of alcohol on insulin production. For this reason, having your red wine alongside of a meal with some tuna or salmon, for example, would be a plus. If you overdo it on the red wine, you will definitely increase the likelihood of insufficient insulin production.
If you keep your red wine to some moderate level, you’ll minimize that risk, while still preserving the possible benefits of the red wine polyphenols and saponins. As with everything, moderation is the key. Excessive amounts of any type of alcohol are harmful to your liver and wines often contain sulfites, additives which can be detrimental to your health.
5-Minute Grapes in Honey-Lemon Sauce
A quick flavorful way to serve Grapes for dessert.
1/2 cup green Grapes
1/2 cup red Grapes
2 tsp lemon juice
1 tsp lemon zest*
2 TBS honey
1. Remove Grapes from stem and place in two dessert dishes.
2. Mix honey with lemon juice and lemon zest in a small bowl.
3. Spoon over the Grapes and serve.
Grapes in Honey-Lemon Sauce
SERVES 2
* Use an organic lemon, if possible, to avoid wax coating.
10-Minute Grape Arugula Salad
This easy salad recipe makes a wonderful accompaniment to almost any meal.
1 cup seedless green Grapes
1 bunch arugula (4 cups)
1/2 cup thinly sliced fresh fennel
3 TBS extra virgin olive oil
1 TBS fresh lemon juice
Sea salt and pepper to taste
3 oz crumbled gorgonzola cheese
1. Wash and dry Grapes, arugula and fennel to prevent the dressing from becoming diluted. Dry in a salad spinner, if you have one, or pat dry with paper towels.
2. Combine olive oil, lemon juice, and salt and pepper to taste.
3. Arrange Grapes, arugula and fennel on a plate with cheese. Drizzle with dressing.
Preparation Hint: Use young, tender arugula for this salad. Older leaves can be too bitter for some people.
SERVES 4
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Grapes, and I will share them with others through our website at www.whfoods.org.
Grapes and products made from Grapes, such as wine and Grape juice, may protect the French from their high-fat diets. Diets high in saturated fats like butter and lard and lifestyle habits like smoking are risk factors for heart disease. Yet, French people with these habits have a lower risk of heart attack than Americans do. One clue that may help to explain this “French paradox” is their frequent consumption of Grapes and red wines.
Featured among the many health-promoting nutrients that Grapes contain are beneficial compounds called flavonoids, which are phytonutrients that give their vibrant color to purple Grapes, Grape juice and red wine; the richer the color, the higher the concentration of flavonoids.
These flavonoid compounds include catechins, epicatechins and quercetin as well as a second flavonoid-type compound called resveratrol. These compounds appear to decrease the risk of heart disease by reducing platelet clumping and harmful blood clots and protecting LDL cholesterol from the free-radical damage that initiates LDL’s artery-damaging actions.
In a study in which blood samples were drawn from 20 healthy volunteers both before and after they drank Grape juice, researchers found several beneficial effects from their juice consumption. First, an increase occurred in levels of nitric oxide, a compound produced in the body that helps relax blood vessels, which in turn can reduce blood pressure. Second, a decrease occurred in platelet aggregation, reducing the risk of blood clot formation. Lastly, researchers saw an increase in levels of alpha-tocopherol, a form of vitamin E, and this increase was accompanied by a 50% increase in plasma antioxidant activity.
Resveratrol has recently been found to promote heart health through numerous unique mechanisms. It has been found to inhibit the production of both a molecule that constricts blood vessels as well as one that causes the production of excessive collagen, which leads to the stiffening of the heart muscle.
As interest in the heart-health-promoting properties of Grapes grows, so do researchers’ findings as to other phytonutrient compounds, in addition to flavonoids, found in Grapes that may help protect cardiovascular health. These include saponins and pterostilbene.
Red Grape skins and seeds contain isolated compounds, called procyanidin B dimers, which a recent test tube study has suggested are able to reduce the size of estrogen-dependent breast cancer tumors. Another study found that resveratrol can inhibit the growth, and even trigger programmed cell death, of highly invasive and metastatic breast cancer cells.
Grapes are also a concentrated source of many other nutrients, providing additional health-promoting benefits. These nutrients include free-radical-scavenging vitamin C and manganese, heart-healthy vitamin B6 and potassium, and energy-producing vitamin B1. Since one cup of Grapes contains only 62 calories, they are an ideal food for healthy weight control.
Here are questions that I received from readers of the whfoods.org website about Grapes:
Q Does red wine help lower cholesterol levels?
A Research presented at the 226th national meeting of the American Chemical Society provided another explanation for red wine’s cardio-protective effects. Saponins, a plant protective agent found in Grapes’ waxy skin, which dissolves into the wine during its fermentation process, are believed to bind to and prevent the absorption of cholesterol. They are also known to settle down inflammation pathways, an effect that could have implications in not only heart disease, but also in cancer prevention. The research team thinks that alcohol may make the saponins more soluble and thus more available in wine.
Q I was just wondering which types of Grapes are more beneficial—red Grapes or green Grapes?
A The deeper red color of red and purple Grapes as compared to green Grapes reflects a higher concentration of flavonoid phytonutrients. These phytonutrients have powerful antioxidant activity, which can be a great asset to promoting overall health. Therefore, although I also like green Grapes, I would say that to get the most benefit from flavonoids, you may want to choose darker colored red or purple Grapes instead.
Q I have heard that the seeds of Grapes contain proanthocyanins. Are these antioxidant phytonutrients contained in Grapes themselves?
Although research does suggest that Grape seeds are a more concentrated source of proanthocyanins, according to the USDA Database for the Proanthocyanidin Content of Selected Foods–August 2004, Grapes also contain these phytonutrients. For example, 100 grams of green Grapes contains 59 mg of proanthocyanidin polymers while 100 grams of red Grapes contains 45 mg. This is more than contained in many fruits, such as pears, pineapples and peaches. How does this compare to some proanthocyanidin-rich foods? One hundred grams of cacao beans (from which cocoa is extracted) contains 1,568 mg, fresh cranberries contain 233 mg and hazelnuts contain 322 mg.
Q I heard that sour (unripe) Grapes offer a variety of health benefits. Can you tell me anything about the chemical composition of an unripe Grape that supports this?
A In comparison to fully ripened Grapes, unripe Grapes are a fairly concentrated source of glycolic acid. Glycolic acid is a member of the alpha-hydroxy family of acids that you may be familiar with from their listing on many facial products, especially exfoliants. Research studies suggest that glycolic acid may be able to help stimulate collagen production and may help repair skin from UV light damage. I haven’t seen any research studies linking unripe Grapes to health benefits, however. In some non-Western medical traditions, I’ve also heard about unripe Grapes being used to treat sore throats, although I’ve never seen any research studies that support this use.
Q Is it harmful to eat seedless Grapes? Are they a genetically modified food?
A I haven’t seen any research showing problems with consumption of either seeded or seedless organic Grapes. The “organic” factor here is important, because I’ve seen numerous studies that show pesticide residues on conventionally grown Grapes, and imported Grapes usually make the “top 12” list for unwanted levels of pesticides. Seedless Grapes began as hybrids, not as genetically modified foods. In other words, it’s possible to create seedless Grapes without the use of genetic engineering. However, there are genetically modified (GM) seeded and seedless Grapes out in the marketplace. Since GM foods have no labeling requirement in the U.S., it can be difficult to determine whether any food has been genetically modified. However, since organic foods cannot be certified if they are GM, organic Grapes are the safe option here.