QUICK TIP:
Use all the parts
The bulb is what’s most commonly used in recipes, but fennel stalks can be added to flavor soups and stocks. And the leaves can be used as garnish.
F
Typical serving size: 1 cup (88 g)
HOW IT HARMS
Skin irritation
WHAT IT HEALS
High blood pressure
Weight gain
High cholesterol
High blood sugar
Cancer
FENNEL FACTS
| • | Physicians through the ages have prescribed fennel and fennel seeds for a variety of ailments: to stimulate milk production in nursing mothers; prevent bad breath; and treat kidney stones, gout, and liver and lung disorders. |
| • | Aromatic fennel seeds are one of our oldest spices. They also can be used to make a refreshing tea that is said to alleviate bloating, flatulence, and other intestinal problems. |
Fennel is sometimes called “sweet anise” and has a delicate licorice flavor. A member of the parsley plant family, fennel contains fiber and is low in calories—a 1-cup serving has only 25 calories. Fennel is also a good source of potassium and contains some vitamin C, iron, calcium, and folate; the leaves contain beta-carotene and vitamin C.
All parts of the plant are edible, and it can be prepared in many ways: raw in salads, or braised or sautéed as a side dish. Stuffed bulbs are a flavorful vegetarian entrée, and the chopped leaves make a colorful, nutritious garnish for other vegetable dishes.
Helps with weight loss. Because fennel is filling and low in calories, it is an ideal food for people trying to lose weight.
Regulates blood pressure. Fennel is a good source of potassium, an electrolyte that is responsible for balancing the body’s sodium levels and helps regulate blood pressure.
Lowers blood sugar and cholesterol levels. Fiber plays an important role in reducing high blood cholesterol and blood glucose levels, which in turn reduces the risk of heart disease and diabetes. It also helps a person feel full and provides bowel regularity.
May prevent cancer. Studies show that the fiber in fennel may help reduce certain types of cancer, such as colon cancer.
Skin irritation. Some people may have an allergic reaction to the oils in fennel seeds.
| • | Roast slices drizzled with olive oil and lemon juice. |
| • | Shave some raw fennel bulbs into a red cabbage slaw. |
| • | Top raw wedges cut from bulbs with pimiento cheese spread. |
| • | Look for firm bulbs and stalks and leaves that are bright green. |
| • | Choose ones that do not have any blemishes. |
| • | Store fennel unwashed in a sealed plastic bag in the refrigerator crisper. |
| • | Properly stored fennel lasts up to 5 days. |
QUICK TIP:
Use all the parts
The bulb is what’s most commonly used in recipes, but fennel stalks can be added to flavor soups and stocks. And the leaves can be used as garnish.
Typical serving size: 2 small figs (2.8 oz or 80 g), or ¼ cup, dried (1.2 oz or 35 g)
HOW THEY HARM
Diarrhea
Tooth decay
Canker sores
WHAT THEY HEAL
Heart disease
High cholesterol
Cancer
Diabetes
Bone loss
Constipation
FIG FACTS
| • | Introduced to North America in about 1600, figs were planted throughout California by Spanish missionaries in the 1700s but were not cultivated commercially until the 20th century. |
| • | Technically, figs are not fruit, but flower receptacles; the true fruits are the seeds that develop, along with the inconspicuous flowers, inside the fleshy bulb. |
Figs are a delicious summer fruit that can be perfectly paired with cheeses and tossed in salads. They are also very high in fiber, potassium, manganese, and a rare fruit source of calcium.
When fresh figs are not available, canned or dried figs provide taste as well as nutritional benefits. Although high in calories, dried figs are a highly nutritious snack food, contributing about 10% or more of the RDA for calcium, as well as 4 g of fiber, 300 mg of potassium, and reasonable amounts of vitamin B6. Consuming figs with a citrus fruit or another source of vitamin C will increase the absorption of their iron.
May lower the risk of heart disease. Both fresh and dried figs are good sources of pectin, a soluble fiber that helps lower blood cholesterol and may reduce the risk of heart disease. Figs are also rich in potassium, which aids in normal electrical activity of the heart.
May help prevent diabetes. The fiber content in figs may help prevent type 2 diabetes, and lower insulin and blood sugar levels.
Helps reduce the risk of cancer. Some research suggests that high-fiber foods such as figs may help reduce the risk of certain cancers, such as colon, breast, and prostate.
Supports bone health. The calcium content of figs may help prevent bone loss associated with age.
Relieves constipation. Figs may also have a laxative effect, so they are especially beneficial to people who suffer from chronic constipation.
Diarrhea. Because of figs’ laxative effect, overindulging in them may provoke diarrhea for some people.
Cavities. Especially in dried form (or put into fig bars), the high sugar content may cause the fruit to stick to teeth and contribute to tooth decay.
Canker sores. Steer clear of figs if you’re prone to these painful sores.
| • | Halve fresh fruit and top with whipped cream cheese and pistachios. |
| • | Add chopped dried figs to trail mix. |
| • | Glaze pork roast with no-sugar-added fig spread. |
| • | Figs do not ripen after picking, so choose the ripest ones possible. |
| • | Look for unblemished figs with deep purple skin—they should be soft but not mushy. Avoid ones with signs of mold. |
| • | For the sweetest figs, connoisseurs say to look for a drip of moisture at the hole on the bottom of the fruit. You can also take a whiff and pass on those with a scent of fermentation. |
| • | Store figs in the refrigerator and eat them within 2 days—they are prone to spoilage. |
Typical serving size: About the size of a deck of cards (3 oz or 85 g)
HOW IT HARMS
Pollutants
Parasites
Bacteria and viruses
Drug interaction
WHAT IT HEALS
Heart disease
Stroke
Inflammation
Decline in memory
Macular degeneration
Although a forkful of fish is a gold mine of concentrated nutrients, North Americans consume an average of only 15 lb (6.8 kg) a year, compared to the annual per capita intake of beef and chicken of close to 100 lb (45 kg).
Unlike red meat, which typically contains large amounts of saturated fat, fish and shellfish are rich in protein with fewer calories and less fat per serving. The fats in fish are particularly high in good-for-you polyunsaturated fats, which remain liquid even when chilled. (If fish had a lot of saturated fat, it would congeal into a solid mass and prevent them from moving in their cold-water habitat.) And although some shellfish do contain cholesterol, they are low in saturated fats and are no more likely to increase blood cholesterol than skinless poultry.
FISH THAT HARM, FISH THAT HEAL
Buying fish can be a little confusing. Some fish are higher in omega-3 fatty acids than others. And other fish may contain higher levels of mercury and other toxins. To sort out your next catch, follow these fishy guidelines:
Choose These Fish
The best sources of omega-3 fats are oily coldwater fish such as salmon, mackerel, trout, sardines, herring, and anchovies. You’ll also find omega-3s in halibut, bluefish, ocean perch, bass, red snapper, and smelts.
Limit These Fish
Large bottom-feeders such as tuna, shark, king mackerel, tilefish, and swordfish are high in mercury.
Additionally, all fish are rich in nutrients, especially protein, niacin, vitamin B12, zinc, magnesium, and more. Oily fish are particularly rich in vitamins A and D. In addition, the bones in canned salmon and sardines are an excellent source of calcium.
Decreases risk of heart disease. Eating fish three times a week has been associated with a significant decrease in the rate of heart disease, and the American Heart Association and the Canada Food Guide recommends eating a variety of fish at least twice a week. The omega-3 fatty acids in fish oils decrease the stickiness of blood platelets, making it less likely to form clots. They also reduce inflammation of the artery walls and lower triglyceride levels.
Reduces the risk of stroke. A study of more than 43,000 men, published in 2003, showed that men who ate about 3 to 5 oz (85 to 142 g) of fish one to three times a month were 43% less likely to have an ischemic stroke, the most common type of stroke, which is caused by blood clots.
WARNING!
FOOD-DRUG INTERACTION
Fish oil supplements may be advisable for some people, but check with your doctor first. Supplements may thin the blood, which could be a problem for people on warfarin, heparins or other blood-thinning medications. Look for a product with a combination of DHA and EPA (two omega-3 fatty acids). Avoid fish liver oil capsules, which are a concentrated source of vitamins A and D. These vitamins can be toxic when taken in large amounts for long periods.
Diminishes effects of other inflammatory diseases. The human body uses omega-3 fatty acids to manufacture prostaglandins (type of hormone), some of which can reduce inflammation and boost the immune system. The anti-inflammatory effects of omega-3 fats are being studied as a possible treatment for Crohn’s disease and ulcerative colitis.
Helps prevent decline in memory. Some studies also suggest that people who eat fish regularly (especially varieties rich in omega-3s) are less likely to suffer from a decline in age-related thinking skills such as memory.
Protects against macular degeneration. A study from Australia involving more than 3,500 older adults found that eating fish just one to three times per month appeared to protect participants against age-related macular degeneration, the leading cause of blindness in older adults.
Pollutants. Large bottom-feeders such as tuna, shark, king mackerel, and swordfish may accumulate heavy-metal contaminants—especially mercury—that are toxic to the human nervous system and can be dangerous for unborn babies. Because of this potential hazard, pregnant women should avoid these fish. In addition, check with your local health department to see if fish caught locally are safe for consuming.
Parasites. Some raw fish preparations, particularly sushi, can harbor parasites. Dutch “green” herring and Scandinavian gravlax (pickled salmon) are also raw, but the pickling process used in herring and properly made gravlax eliminates worms and eggs. To avoid risk of parasites, buy fish that has been commercially frozen beforehand, or inquire about it before ordering at restaurants.
Bacteria and viruses. Shellfish from waters polluted by human waste bring a threat of viral hepatitis as well as bacterial infections that can cause severe gastrointestinal upset. In addition, coastal waters are times affected by a species of algae (Karenia brevis), which causes “red tide.” Shellfish from red tide areas should not be eaten because they concentrate a toxin produced by the algae.
| • | Roll drained canned sardines in a flatbread wrap with veggies. |
| • | Fold chunks of cooked salmon into a red-skinned potato salad in vinaigrette. |
| • | Braise cod with green olives and onions. |
| • | Shop at a busy fish counter; lots of customers mean lots of turnover and fresher fish. Or look for markets that keep fish covered (both top and bottom) with ice. |
| • | When buying whole, fresh fish, look for eyes that are bright, bulging, and clear. Avoid ones with gray or cloudy eyes. The inside of the gills should be bright red, not grayish or even pink. The skin should be bright and glossy with tight scales and firm flesh. |
| • | When buying fish fillets, look for moist, resilient skin. Avoid ones with any discoloration or gaps in the flesh. |
| • | Smell is also a good indicator of freshness; choose fish or fish fillets that have a fresh, briny odor, and skip those that have a distinctively fishy odor. |
| • | Buy light canned tuna that is packed in water; oil-packed tuna is higher in calories, while albacore canned tuna tends to be higher in mercury. |
| • | Wrap fresh fish in plastic wrap and store it in the coldest part of the refrigerator. Use in 1 to 2 days. |
| • | To freeze, wrap the fish tightly in plastic wrap and label it with the date of purchase, and the type of fish. |
| • | For best results, use frozen fatty fish, such as salmon, catfish, or flounder, within 3 months; use frozen lean fish, such as red snapper and rock cod, within 6 months of the purchase date. |
QUICK TIP:
No-stick fish
Grilling is one of the healthiest ways to prepare fish, but it’s a little trickier than flipping a steak. To keep fish from sticking to the grill, wrap each piece in a lettuce or cabbage leaf. Secure with a poultry trussing pin or a toothpick that has been well soaked in water. Brush the leaf with oil and place on an oiled grill. Discard the leaf before serving.
See also Nuts and Seeds
Typical serving size: 1 to 2 Tbsp, ground (7 to 14 g)
HOW IT HARMS
Fetus and nursing infants
Bleeding problems
WHAT IT HEALS
Heart disease
High cholesterol
Symptoms of menopause
Cancer
Constipation
Flaxseed, traditionally known as linseed, is a tiny seed packed with a variety of components that can play an important role in your diet. It is inexpensive and has a pleasant nutty flavor. There is no recommended daily amount, but many studies use 1 to 2 Tbsp of ground flaxseed daily. Flax is available in different forms. Flaxseed oil provides the omega-3 fatty acids that flaxseed does, but not the fiber. Flaxmeal is ground flaxseed that can be incorporated in baking recipes and smoothies.
Helps prevent heart disease. Flax is a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid, which aids circulation by reducing the stickiness of blood platelets. Flax also contains soluble fiber, which helps lower cholesterol levels and consequently lowers heart disease risk. Studies at the University of Toronto showed that 25 to 50 g of flax per day helped lower blood cholesterol significantly.
Relieves mild menopausal symptoms. Flax contains lignans, which convert in the body to compounds similar to estrogen. Thus, eating flaxseed may improve mild menopausal symptoms caused by reduced estrogen levels, but you have to take enough: Taking 40 g of flaxseed daily helps reduce hot flashes and night sweats in women with mild symptoms, but a lower dose of 25 g per day may not have an effect.
May help protect against certain types of cancer. A 2007 study showed that flaxseed reduced growth of breast cancer cells in mice. More human studies are still needed to find out if the effects hold true for humans.
May help relieve constipation. Flax is a great source of soluble and insoluble fiber, which promotes regular bowel movements.
50% of flaxseed oil is made of alpha-linolenic acid, a heart-healthy omega-3 fatty acid.
Fetus and nursing infants. Because flax acts like the hormone estrogen, it can pose a risk for fetuses and nursing infants, although more research is needed. To be safe, do not consume while pregnant or nursing.
Blood clotting. It may increase the risk of bleeding in people with bleeding disorders. Avoid flax if you have a bleeding disorder.
| • | Stir flaxmeal into a smoothie. |
| • | Add a splash of flaxseed oil in salad dressings. |
| • | Sprinkle flaxmeal onto a yogurt fruit parfait. |
WARNING!
FOOD-DRUG INTERACTION
Because the lignans in flax are phytoestrogens, it may affect drugs such as tamoxifen that are being used to treat hormone-sensitive conditions; while some research suggests that it helps these conditions, more studies are needed. Talk to your doctor before eating flax while on tamoxifen, or if you have hormone-sensitive ailments such as breast or uterine cancer, endometriosis, or fibroids.
| • | Buy whole flax if you have a blender or food processor in which you can grind it yourself, because the lignans in flaxseed are much better absorbed by the body if the seeds are eaten ground or crushed. Or you can buy it already ground. |
| • | In the grocery, you can find flaxseeds and flaxmeal on the same aisle as flour. Often, flaxseed oil is found in the pharmacy section. |
| • | Flaxseed oil should be kept in the fridge and has limited shelf life; check best-before date. |
| • | Once ground, store what you don’t use in an airtight, opaque container in the fridge or freezer. |
See Grains
G
See also Herbs and Spices
Typical serving size: 3 cloves (9 g)
HOW IT HARMS
Bleeding problems
Skin irritation
Toxic drug interaction
WHAT IT HEALS
High blood pressure
Atherosclerosis
Heart disease
Diabetes
Colon and rectal cancers
Infections
Tick bites
Herbalists and folk healers have used garlic to treat myriad diseases for thousands of years. Ancient Egyptian healers prescribed it to build physical strength, the Greeks used it as a laxative, and the Chinese traditionally used it to lower blood pressure. In the Middle Ages, eating liberal quantities of garlic was credited with providing immunity from the plague.
Louis Pasteur, the great 19th-century French chemist, was the first to demonstrate garlic’s antiseptic properties, information that was put to use during World Wars I and II by the British, German, and Russian armies. Since then, numerous studies have confirmed that garlic can be effective against bacteria, fungi, viruses, and parasites. Today, many proponents of herbal medicine prescribe garlic to help prevent colds, flu, and other infectious diseases.
Much of the scientific research surrounding garlic focuses on its sulfur compounds. One of the most active of these compounds, allicin, is formed when garlic is cooked, cut, or chewed.
Can lower high blood pressure. Research shows that garlic can reduce blood pressure in people with high blood pressure by as much as 7 to 8%. In addition, garlic seems to reduce atherosclerosis, the hardening of arteries, a condition brought on by age.
Reduces risk of heart disease. Although research is mixed on whether garlic lowers cholesterol, it still may benefit the heart. Ajoene, created when allicin breaks down, may reduce the risk of heart attacks by preventing the formation of blood clots.
50% reduced risk of cancer is associated with eating a clove of garlic a day, according to a National Cancer Institute study of men in Shanghai.
May help reverse diabetes. A recent animal study found that high doses of raw garlic significantly reduced blood sugar levels, in effect helping to reverse diabetes. Since supplements show no blood sugar benefits, enjoy garlic the old-fashioned way.
Can fight certain types of cancers. Garlic may help reduce the risk of colon, stomach, and rectal cancers. Garlic contains sulfur compounds that may stimulate the immune system’s natural defenses against cancer and may have the potential to reduce tumor growth. Studies suggest that garlic can reduce the incidence of stomach cancer by as much as a factor of 12. However, garlic supplements do not offer the same benefit.
Wards off infections. Garlic contains compounds that act as powerful natural antibacterial, antiviral, and antifungal agents. It has been shown to inhibit the fungi that cause athlete’s foot, vaginal yeast infections, and many cases of ear infection. It may be as effective against certain fungi as antifungal medications.
May prevent tick bites. Research shows that people who eat high amounts of garlic over a 5-month period have fewer tick bites than those who do not eat garlic.
Bleeding problems. Garlic, especially raw garlic, might increase bleeding because it thins the blood in a manner similar to aspirin. Stop consuming garlic 2 weeks before any scheduled surgeries or dental work.
Stomach irritation. Garlic can irritate the gastrointestinal tract. Limit amounts if you suffer from stomach or digestion problems.
Toxic risk. While many people like to store chopped garlic in oil, these preparations are potentially dangerous if the garlic has not been thoroughly cleaned. Minute amounts of adhering soil can harbor spores of the Clostridium botulinum bacterium that can germinate and cause botulism, a deadly form of food poisoning. This can occur without any evidence of spoilage. Buy only commercial preparations that contain preservatives such as salt or acids.
WARNING!
FOOD-DRUG INTERACTION
Garlic may interfere with the effectiveness of saquinavir, a drug used to treat HIV infection.
| • | Drop peeled cloves into any simmering vegetable that will be pureed for soup. |
| • | Stir minced garlic into tuna or egg salad. |
| • | In season, use fresh garlic and garlic slivers in any recipe calling for scallions. |
| • | Look for bulbs that are dry and have lots of papery sheath covering them. |
| • | Buy bulbs that look and feel plump and firm. |
| • | Keep garlic in a cool, dry place with plenty of circulation and away from sunlight. |
| • | Do not place in the refrigerator; it changes the texture and flavor. |
See also Herbs and Spices
Typical serving size: Varies
HOW IT HARMS
Bleeding problems
Miscarriage
Inflamed membranes
WHAT IT HEALS
Motion sickness and nausea
Pain
Cancer
Flatulence
Ginger is an herb and a rhizome, an underground root. Fresh ginger can be found at any supermarket, but dried and powdered forms are readily available, as are ginger juices and teas. In addition to being used for medicinal purposes, it’s widely employed as an important cooking spice, especially in Asian countries such as India and China.
The key active components of the ginger are thought to be volatile oils and phenol compounds, such as gingerols and shogaols.
Helps relieve nausea and motion sickness. Various forms of ginger—nonalcoholic ginger ale or beer, pills, and candied gingerroot—have been used to counter the nausea and vomiting of motion sickness. One study found that ginger was as effective as the prescription medication scopolamine in preventing motion sickness, without causing the drowsiness that sometimes comes with the drug.
Relieves pain. Because ginger blocks the pro-inflammatory hormones, it may also be useful in helping people who suffer from the pain of migraines; studies suggest that taking ginger at the first sign of a migraine can help reduce symptoms. Furthermore, ginger may help those afflicted by arthritis. Studies have shown that people with osteoarthritis or rheumatoid arthritis experienced less pain and swelling when they took powdered ginger daily.
May help prevent certain types of cancer. A number of studies point to cancer-fighting properties of ginger. In one from the University of Michigan, ginger was found to cause ovarian cancer cells to die; in another, gingerroot supplements reduced inflammation in the colon, which suggested that ginger may have potential as a preventive measure. Tumors induced in laboratory animals grow much more slowly if the animals are pretreated with beta-ionone, a compound found in ginger.
QUICK TIP:
Relieve a cold with ginger tea
Here’s a comforting way to relieve the chills and congestion of a cold: Make ginger tea by simmering one or two slices of fresh gingerroot in water for 10 minutes; add a pinch of cinnamon for extra flavor.
Can reduce flatulence. Ginger, like peppermint and chamomile, can be used to treat gas, along with its associated bloating and pain. Adding a slice or two of peeled raw ginger to bean dishes is said to reduce the flatulence these foods often cause.
Blood clotting. Do not eat ginger if you have bleeding disorders as it may inhibit clotting.
Low blood sugar. Ginger may lower blood sugar levels, so monitor your sugar carefully or talk to your doctor about changing medication.
Pregnancy. Some studies raise concerns of miscarriage and other problems with intake of ginger during pregnancy, such as risk of malformation. However, other studies state ginger is safe to use for morning sickness if taken for short periods (no longer than 4 days). Discuss benefits and drawbacks with your doctor.
Mouth and mucous membranes. In botanical medicine, ginger is considered a warming herb, one that causes the inside of the body to generate more heat, which can inflame the mouth and mucous membranes. Avoid it if you find consuming it uncomfortable.
| • | Add a slice to tea as it brews. |
| • | Sprinkle chopped candied ginger over morning oatmeal. |
| • | Stir a heaping spoonful of grated ginger into mashed sweet potatoes. |
| • | When buying fresh ginger, look for plump roots without blemishes. |
| • | Store unpeeled ginger in a sealed plastic bag with all the air pressed out in the refrigerator. |
| • | Make sure there is no moisture on the ginger before storing. |
| • | Sealed in this manner, the ginger should last 2 weeks. |
| • | Ginger can also be frozen for 1 to 2 months. |
WARNING!
FOOD-DRUG INTERACTION
Consuming ginger while on medications that slow bleeding, such as warfarin, may cause bleeding and bruises. If you are on these medications, do not eat ginger.
See also Barley; Bran; Oats; Rice; Wheat and Wheat Germ
Typical serving size: Varies per grain
HOW THEY HARM
Heart disease (refined grains)
Diabetes (refined grains)
Celiac disease
WHAT IT HEALS
Diabetes (whole grains)
Heart disease (whole grains)
Cancer (whole grains)
Digestive health (whole grains)
Diverticular disease (whole grains)
Anemia (whole grain and enriched flours)
Healthy weight
Since prehistoric times, grain products have been one of the basic foodstuffs of agrarian societies. Almost every culture has a staple grain around which its cuisine is centered. North Americans still tend to make the greatest use of native wheat, which is ground into flour and made into bread and other baked goods. To a lesser extent, North Americans also consume corn, rice, oats, barley, millet, and other grains.
Whole grains are rich in complex carbohydrates, fiber, and many vitamins and minerals, such as the B vitamins, vitamin E, magnesium, iron, zinc, and an assortment of phytochemicals. They are also very low in fat, and when eaten in combination with beans, peas, and other legumes, grains are a good source of complete protein.
Refined grain has had the fibrous outer coating and the germ (which spoil more quickly than the rest of the plant) removed. Unfortunately, those are the very parts with all the phytonutrients. What’s left is the starchy interior, which is essentially devoid of nutrients.
Grains are used to create a variety of flours that are ingredients in breads, pasta, pastries, and other baked goods. Flours can also be used as thickening agents or as additives. Look instead for unrefined whole grain flours. Whole grains include barley, brown rice, buckwheat, millet, oats, quinoa, spelt, and whole wheat. In addition, if you have a gluten sensitivity, you can find flours made from all sorts of grains, nuts, and other foods, including potato, almonds, rice, chickpeas, and buckwheat.
Decrease the risk of diabetes and cardiovascular disease. The Iowa Women’s Health Study followed almost 35,000 women age 55 to 69 and found that the more whole grains eaten, the lower the risk of dying from heart disease. Another study found that adults with the highest intake of whole grains were 35 percent less likely to develop type 2 diabetes than those with the lowest intake.
Reduce the risk of cancer. Although the data is mixed, a large, 5-year study among nearly 500,000 men and women showed that eating whole grains, but not dietary fiber, offers modest protection against colorectal cancer.
Support digestive health. Whole grains are rich in fiber, which keeps the stool soft and bulky. The fiber also helps prevent diverticular disease.
May aid in weight loss. The fiber from whole grain flours may help you feel fuller faster, which aids in weight loss. The B vitamins in whole grain flours also play a key role in metabolism. But because flours can be relatively high in calories, be sure to keep your portions in check.
Support normal iron levels. Whole-grain flours are also rich in folate and iron, which helps the body form red blood cells, making these flours helpful in warding off the effects of anemia.
In addition flour helps deliver concentrated dose of calories. Flour is a more concentrated source of calories than its source material because the moisture has been removed. For example, 1 lb (453 g) of potato flour contains 1,600 calories, compared with 350 in a pound of raw potatoes; a cup of cornmeal has about 400 calories, while a cup of cooked corn only has 100. In effect, eating breads and other foods made with flours are a good way to increase calorie intake for those who need to gain weight.
17% higher risk of diabetes is associated with eating five or more servings of white rice per week than eating white rice less than once a month.
Heart disease, diabetes, and other diseases. Refined grain products, including flours, breads, and breakfast cereals, are fortified with iron, thiamine, riboflavin, folate, and niacin. But despite these additions, they still have fewer vitamins, minerals, and dietary fiber than whole grain products. In the Iowa Women’s Health Study, women in the highest quintile of refined-grain intake had a 16% greater risk of total mortality than did women in the lowest quintile.
Empty calories. Many nutrients are lost in flour milling and processing. When making white flour from wheat, the bran and germ from wheat are removed, reducing the fiber and the amounts of the 22 vitamins and minerals found in the whole grain. For best nutritional value, choose whole-grain flours or those that are enriched.
Malabsorption. Those suffering from celiac disease or gluten intolerance may not be able to absorb nutrients in certain grains. People who have celiac disease cannot consume grains such as wheat, bulgur, and rye. Gluten, the protein in these grains, produces changes in the lining of the small intestine, which results in malabsorption of nutrients.
| • | Use cooked, cooled red quinoa in place of pasta in a salad. |
| • | Create a risotto-style dish with barley and mushrooms. |
| • | Add cooked wheat berries to minestrone soup. |
| • | Use distinctive rye flour to make homemade pretzels or crackers. |
| • | When shopping for whole grain breads and cereals, read labels carefully. Look for the words “whole wheat flour” as the first ingredient. A product simply labeled “wheat flour” is actually white flour. |
| • | Keep whole grains in airtight containers or bags with the air pressed out. |
| • | Store in a cool, dry place, or in the refrigerator for 2 to 3 months or the freezer for 6 to 8 months. |
Typical serving size: 1 cup (about 4.3 oz or 122 g)
HOW IT HARMS
Weight gain
High in calories, sugar, and fat
WHAT IT HEALS
High cholesterol
Heart disease
Free radical damage
This mixture of oats, nuts, dried fruit and honey became synonymous with the counterculture of the 1960s and ’70s, but Dr. John Harvey Kellogg came up with the name granola in the late 1800s for his cold cereal made of flour, cornmeal, and oatmeal. Packaged granola cereals and other products have gone mainstream since the sixties, but have also become less nutritious. Read ingredient lists carefully or make a healthful version at home.
Reduces cholesterol. Most types of granola contain oats, a whole grain and a good source of soluble fiber. Oats have been shown to help lower cholesterol and cut the risk of heart disease. Nuts, another key component of granola, also contain fiber.
Promotes heart health. Look for granola with walnuts, a great source of the omega-3 fatty acids that help promote heart health. Nuts contain monounsaturated fats, which can help reduce cholesterol and prevent heart disease.
Protects with antioxidants. Choose a granola with dried fruits such as blueberries and cranberries, which are packed with antioxidants that protect cells from damage caused by free radicals. Nuts, too, offer the powerful antioxidant vitamin E, which also contributes to heart health.
Unwanted calories. Many processed granola cereals and bars are loaded with sugar and are high in fat and calories. Check the labels for amount of calories and fats per serving size. Some types of processed granola cereals can contain as much as 18 g of sugar per serving, while some granola bars are the nutritional equivalent of candy bars.
| • | Add a little granola topping for an appealing crunch to yogurt or ice cream. |
| • | Combine old-fashioned oats with nuts, seeds, a little brown sugar or honey, vanilla extract, and a bit of vegetable oil and toast in the oven until crisp for healthy, homemade granola. |
| • | Roll bananas in granola, then freeze them for a healthy snack. |
| • | Buy cereals that are high in fiber and lower in fat, sugar and calories. Look for those with 3 g or less of fat, 5 g or less of sugar, and less than 150 calories per ¼ cup serving. |
| • | Look for oats, nuts, and dried fruits high on the ingredient list. |
| • | Look for granola bars with 5 g of fiber and no more than 150 calories per bar. |
| • | Store in airtight containers on the pantry shelf for up to 2 months or freeze for long-term storage. |
Typical serving size: ½ a grapefruit, or ¾ cup (6 oz or 177 mL) juice
HOW THEY HARM
Allergies
Canker sores
Drug interaction
WHAT THEY HEAL
High cholesterol
Cancer
Weight gain
Inflammation
It’s easy to understand why flavorful and nutritious grapefruits are no longer just a breakfast food. Half a grapefruit provides more than 45 percent of the adult Recommended Dietary Allowance (RDA) of vitamin C; it also has 175 mg potassium and 2 g fiber. The pink and red varieties are high in beta-carotene, which the body then converts to vitamin A. A cup of unsweetened grapefruit juice has 95 mg of vitamin C, more than 100 percent of the RDA, and most of the other nutrients found in the fresh fruit.
WARNING!
FOOD-DRUG INTERACTION
Grapefruit juice should not be consumed if you are taking certain medications. Compounds in the juice enhance the effects of the drug, possibly resulting in adverse effects. Drugs to watch out for include those for blood pressure, such as felodipine, anxiety, depression, and elevated lipids, among others. As a precaution, it is best to avoid taking any drug with grapefruit juice until you have asked your doctor or pharmacist if it is safe to do so.
Protects against high cholesterol. Grapefruits are especially high in pectin, a soluble fiber that helps lower blood cholesterol.
Reduces the risk of cancer. Grapefruit contains other substances that may prevent disease. Pink and red grapefruits, for example, are high in lycopene, an antioxidant that appears to lower the risk of prostate cancer. A 6-year Harvard study involving 48,000 doctors and other health professionals has linked 10 servings of lycopene-rich foods a week with a 50% reduction in prostate cancer. Other protective plant chemicals found in grapefruits include phenolic acid, which inhibits the formation of cancer-causing nitrosamines; limonoids, terpenes, and monoterpenes, which induce the production of enzymes that help prevent cancer; and bioflavonoids, which inhibit the action of hormones that promote tumor growth.
Helps weight loss. Grapefruits are a good food to include in a sensible weight-loss diet. A serving contains less than 100 calories, and its high-fiber content satisfies hunger.
Eases pain associated with inflammatory disorders. Some people with rheumatoid arthritis, lupus, and other inflammatory disorders find that eating grapefruit daily seems to alleviate their symptoms. This may occur because plant chemicals block prostaglandins, some of which can cause inflammation.
Old School
Grapefruit will help you burn fat.
New Wisdom
No food can help you burn fat, but grapefruit can be a part of a healthy weight loss plan.
Allergic reaction. Those people who are allergic to other citrus fruits are likely to react to grapefruits. The sensitivity may be to the fruit itself or to an oil in the peel.
Canker sores. If you’re prone to these painful mouth sores, steer clear of grapefruits and other citrus fruits.
| • | Serve honey-coated red grapefruit sections with grilled salmon. |
| • | Make a layered salad of thinly sliced grapefruit, red onion, and avocado. |
| • | Cut into wedges and eat out-of-hand like an orange. |
| • | Look for grapefruit that are firm and heavy for their size. |
| • | The skin should be bright and colorful, without bruises or wrinkles. |
| • | Grapefruit can be stored at room temperature for several days. To keep them longer, store them in the crisper drawer in the refrigerator. |
Typical serving size: ½ cup or about 15 grapes (1.6 oz or 46 g) ¼cup raisins (1.2 oz or 35 g)
HOW THEY HARM
Asthma attacks in sulfur-sensitive people
Allergies in people with aspirin allergies
WHAT THEY HEAL
Heart disease
Cancer
Muscle cramps
Anemia
Low in calories, grapes are favored for their sweet, juicy flavor. One of the oldest and most abundant of the world’s fruit crops, grapes are cultivated on six of the seven continents. Most of the 60 million metric tons grown worldwide annually are fermented to produce wine. Grapes are also made into jams and spreads, used in cooking, and eaten raw as a snack food.
The dried grapes, or raisins, provide the same antioxidant benefit as the juicy version. However, because of the dehydration, raisins have more calories. A serving of about 30 raisins is 78 calories.
Wards off heart disease. Anthocyanins found in red and purple grapes have numerous health benefits including lowering heart disease. Grapes contain quercetin, a plant pigment that is thought to regulate the levels of blood cholesterol and also reduce the action of clot-forming platelets. Some researchers theorize that it is quercetin that lowers the risk of heart attack among moderate wine drinkers.
May reduce the risk of cancer. The skin of red grapes contains resveratrol, a potent phytochemical that is linked to a reduction in cancer, as well as heart disease and stroke. Grapes also contain ellagic acid, thought to protect the lungs against environmental toxins. A cup of European table grapes provides about 20% of the RDA for vitamin C, about four times that found in the American varieties.
Prevents cramps and anemia. Most types provide fair amounts of potassium and iron, which help ward off muscle cramps and anemia.
Asthma attacks. Commercially grown grapes are usually sprayed with pesticides and are treated with sulfur dioxide to preserve their color and extend shelf life: They should always be washed before being eaten. People with asthma should either avoid grapes or look for those that have not been treated with sulfur to prevent an attack.
Allergic reaction. Grapes naturally contain salicylates, compounds similar to the major ingredient in aspirin. Salicylates have an anticlotting effect. People who are allergic to aspirin may react to grapes and grape products.
| • | Stir halved white grapes into gazpacho. |
| • | Top french toast with sliced red grapes and a drizzle of maple syrup. |
| • | Toss some slices into a pasta salad. |
| • | Look for plump grapes without blemishes. |
| • | Avoid grapes that are wrinkled, brownish, or white where the stem meets the fruit. |
| • | Buy single-serving boxes of raisins to make sure you stick to small portions of this otherwise good-for-you food. |
| • | Store grapes unwashed in a ventilated plastic bag in the refrigerator for 1 week. |
| • | Do not store at room temperature, which causes fermentation. |
QUICK TIP:
Go for color
To reap the full benefit of grapes, buy red or purple varieties: They seem to contain the highest concentration of healthful compounds.
See Beans and Legumes; Peas and Pea Pods
Typical serving size: 1 medium guava (3.17 oz or 90g)
HOW THEY HARM
Allergies
WHAT THEY HEAL
Cancer
Heart disease
Constipation
Weight gain
GRAPE FACTS
| • | European grapes encompass most of the varieties used for table food and wine. |
| • | American grapes have skins that slip off easily and are used mostly to make jams, jellies, and juice. |
| • | The European type is the more nutritious of the two, but neither ranks high on the nutritional scale when compared to other fruits. |
A small tropical fruit that originated in southern Mexico and Central America, the guava fruit can be round, ovoid, or pear-shaped. The thin skins vary in color from pale yellow to yellow green. Most varieties have meaty deep-pink flesh, although some are yellow, red, or white. Ripe guavas have a fragrant, musky aroma and a sweet flavor, with hints of pineapple or banana. You may also find canned guava, guava jelly, dried guava, and other guava products; most of these are processed with a lot of sugar, so stick to the fresh fruit.
Offers cancer protection. By weight, guavas have almost twice as much vitamin C as an orange: One medium guava provides 165 mg, compared to only 75 mg in a fresh orange. Vitamin C, an important antioxidant, helps protect cells from free radical damage: People who consume high amounts of vitamin C through foods generally have lower rates of many types of cancer, such as lung, breast, and colon.
Reduces risk of heart disease. One guava contains 256 mg of potassium and 5 g of fiber, much of it in the form of pectin, a soluble fiber that lowers high blood cholesterol.
Relieves constipation. The fiber in guava also promotes good digestive function.
Aids weight loss. One whole guava has about 45 calories, making it a low-calorie treat any time of day. The fiber also helps you feel full. About half of the guava fruit is filled with small, hard seeds. Although in some varieties, such as Sweet White Indonesian, the seeds are fully edible, most people discard them. If the seeds are eaten, they contribute extra fiber and lesser amounts of the same nutrients found in the flesh.
Allergic reactions. Dried guavas are often treated with sulfites, which may provoke asthma attacks or allergic reactions in those who are sulfur sensitive.
| • | Stir-fry sliced guava and red onion with chicken breast. |
| • | Add peeled guava chunks to a fruit salad. |
| • | Serve wedges with manchego cheese and wheat crackers. |
| • | Look for fresh guavas during the late fall and early winter. |
| • | When selecting guavas, choose fruits that are firm but not hard. |
| • | A guava is ripe when the skin yields slightly when pressed. |
| • | If the guava is not ripe enough, place it in a brown paper bag with a banana or an apple to hasten ripening. |
H
Typical serving size: Varies according to recipe
HOW THEY HARM
Allergies
Pesticides
WHAT THEY HEAL
Digestion
Bloating and flatulence
Inflammation
High blood pressure
Colds and flus
Cancer
Nausea and motion sickness
Fainting
Stomach cramps
For thousands of years, herbs and spices have been used as flavorings, medicines, perfumes, dyes, and even weapons of war. Today, they are prized for the variety they lend to the diet.
Both fresh and dried herbs provide a wide variety of active phytochemicals that promote health and protect against chronic diseases. Herbs are the leaf of the plant while spices, which are usually dried and powdered, are the fruits, flowerbuds, roots, or bark of plants. Rich in minerals and antioxidants, herbs and spices help prevent or treat a variety of ailments.
Aids in digestion. Many spices, including allspice, coriander, ginger, nutmeg, and turmeric, have long been recognized as tonics for the tummy. Allspice, which gets its name from its aromatic blend of cinnamon, nutmeg, and clove notes, is believed to aid digestion. Cinnamon, an ancient spice obtained from the dried bark of two Asian evergreens, is a carminative, a chemical that relieves bloating and gas. Coriander seed is thought to be helpful in relieving stomach cramps and may have the ability to kill bacteria and fungus. Large amounts of freshly chopped coriander greens (also known as cilantro) are a good source of vitamin C. Ginger is a common motion sickness remedy, and sipping flat ginger ale may help to ease nausea. Nutmeg has antibacterial properties that may destroy the foodborne bacteria E. coli. Turmeric, beloved by Indian cooks, is used by Ayurvedic practitioners to treat digestive disorders. Fresh leaves or seeds of coriander may be chewed to ease indigestion.
Eases inflammation. Ginger is an anti-inflammatory that may help reduce arthritis symptoms. Turmeric is a natural antibiotic used to treat inflammation.
Lowers blood pressure. Chives, tiny onion relatives, contain sulfur compounds that may lower blood pressure if eaten in large amounts.
QUICK TIP:
Grow your own
As long as you have a windowsill or even a sunny table or countertop, you can grow an herb garden. Fill a large pot with several different herbs, or plant them individually in smaller pots. Make sure that the pots allow for drainage and that the nearest window gets at least 6 hours of sunlight.
Fights colds. Basil, a mainstay in many dishes, is used in larger quantities as a tonic and cold remedy. Thyme can be brewed as tea as a gargle for a sore throat, or as syrup for a cough or congestion. When oregano is brewed as tea, it is said to aid digestion and alleviate congestion.
Protects against cancer. Caraway seeds, a popular flavoring for breads, cakes, cheese, and red cabbage, contain a chemical called limonene that may reduce cancer risk. Cumin, a hot spice that seasons chili, curries, and hummus, is being investigated for potential antioxidant and anticancer effects. Substances in ginger—gingerol, shogaol, and zingiberene—have antioxidant capabilities that may help prevent cancer as well as heart disease. Mustard seeds contain allyl isothiocyanates, which studies suggest inhibit the growth of cancer cells.
25% of all prescription medicines containcompounds from herbs and other plants.
Helps prevent fainting. Black pepper, which accounts for 25% of the world’s spice trade, may help prevent fainting attacks. Sort of like sniffing salts, the odor of black pepper provides a zing that helps some folks snap out of a swoon.
Allergic reactions. Some people may be allergic to individual spices. Curry, paprika, and fennel are among the common ones that cause reactions.
Pesticides. Recent routine USDA testing found more than 30 unapproved pesticides on cilantro. Cilantro was the first fresh herb to be tested in the 20-year-old program, so it’s possible that other herbs are harboring potentially dangerous pesticides.
| • | Stir-fry cauliflower with mustard seeds. |
| • | Sprinkle nutmeg on sautéed mushrooms. |
| • | Flavor baked butternut squash with cumin. |
| • | Stir some turmeric into macaroni and cheese before baking. |
| • | To make a simple pesto, blend fresh basil, garlic, pine nuts, and olive oil until smooth, then simmer on high heat for 3 minutes. Strain the mixture, then drizzle it over grilled chicken or vegetables. |
| • | Whenever possible, purchase whole spices to grind at home in a spice grinder or mortar and pestle. The taste will be fresher and more pungent. |
| • | Buy fresh organic herbs to avoid pesticide exposure. |
| • | Fresh herbs should be brightly, consistently colored with no brown spots. |
| • | Fresh herbs should smell robust, not moldy. |
| • | Grab a handful of fresh herbs—they should stand on their own, not be limp. |
| • | Spices are sold bottled in supermarkets and, less expensively, in bulk food stores and ethnic markets. |
| • | The flavor of spices is lodged in their essential oils, which lose their pungency when exposed to light, heat, and air. Store spices in airtight containers in a dark, dry cupboard. |
| • | Replace spices and dried herbs annually. |
| • | Store fresh herbs in a refrigerator to make them last a few days longer. |
| • | Bunched herbs, such as basil, can be stood in a glass of water and stored in the refrigerator to last longer. |
See also Sugar and Other Sweeteners
Typical serving size: 1 to 2 Tbsp or 15 to 30 mL
HOW IT HARMS
High in calories
Risk for babies
Allergies
WHAT IT HEALS
Low blood sugar
Coughs
High cholesterol
Despite all the claims that honey is a wonder food, its nutritional value is very limited: Honeys are mostly sugars—fructose and glucose, with some sucrose. Some types provide minute amounts of B complex and C vitamins. Honey (especially dark varieties) does contain some antioxidants, but fruits and vegetables are much better sources. Some new studies are looking into the antimicrobial and wound-healing properties of honey. The flavor of honey varies based on the type of flowers from which the bees collected their pollen.
Raises blood glucose levels. The high sugar content of honey can boost low blood sugar levels for those with hypoglycemia. When hypoglycemia strikes, eat one tablespoon of honey and wait 15 minutes before eating anything else.
Helps quiet coughing. In one study, children age 2 and older with upper respiratory tract infections were given up to 2 tsp (10 mL) of honey at bedtime. The honey seemed to reduce nighttime coughing and improve sleep. Honey appeared to be as effective as the cough suppressant dextromethorphan in typical over-the-counter doses. However, note that it may be dangerous for a child under 1 year of age.
Helps lower “bad” cholesterol. A study from Dubai in the United Arab Emirates found total and low-density lipoprotein (LDL) cholesterol levels dropped while “good” high-density lipoprotein (HDL) levels rose in healthy people after they drank a solution containing honey, but not after they drank solutions containing glucose.
Weight gain. Volume for volume, honey is higher in calories than sugar: A tablespoon of honey contains 64 calories, compared to 46 in a tablespoon of sugar. This is partly because a tablespoon of honey weighs more than the same volume of sugar. Limit intake if on a weight loss plan.
Risk for babies. Spores of Clostridium botulinum have been found in about 10% of honeys sampled by the Centers for Disease Control and Prevention in the United States. Although not dangerous to adults and older children, infants should not be fed honey because C. botulinum can cause serious illness in the first year of life.
Allergic reactions. Honeybees collect and store pollen from one flower to another. For people who are allergic to certain types of plants, the honey containing the pollen from the plants may trigger life-threatening allergic reactions.
| • | Whisk with lemon juice and cinnamon as a fresh fruit dip. |
| • | Brush honey over apple slices, then dip into chopped peanuts. |
| • | Microwave a mug of milk with a spoonful of honey and a dash of nutmeg. |
| • | Most commercial honeys are blends from different plant sources. |
| • | Honey ranges from pale off-white to dark brown; in general, the deeper the color, the stronger the flavor. |
| • | Store honey in a cool, dry place. It will keep up to a year. |
| • | Heat the bottle of honey in a pot of shallow water if it crystallizes. |
QUICK TIP:
Substitute honey for sugar
Honey can be substituted for sugar at the ratio of one part honey for every 1 ¼ parts sugar: The liquid in the recipe may need to be decreased, however, to compensate for the water that is present in honey.
See Melons
See Condiments
I
See also Milk and Dairy Products
Typical serving size: About 4 to 5 oz or 113 to 142 g
HOW IT HARMS
High in fat and sugar
WHAT IT HEALS
Bone loss
Lack of calories and protein during illness
ICE CREAM FACTS
| • | Often called “Italian ice cream,” traditional gelato differs from ice cream in that it contains less fat and less air, which creates a creamier texture than ice cream. It also does not contain any cream. |
| • | Federal standards decree that ice cream must be made with a minimum of 10% cream, milk or butter fat. Manufacturers may add various other ingredients, as well as enough air to double its volume. |
| • | Depending on the type of ice cream and the number of scoops and tempting toppings, an ice cream cone can have as many calories as a three-course meal. |
The creamy frozen treat may not be a particularly nutritional food, but it is a popular and delicious staple of summer. The deliciousness is attributed to fat, which gives ice cream its smooth texture.
In general, it’s best to treat ice cream as a “sometimes” food and opt for other frozen treats, such as sherbets, fruit ices, or frozen yogurt. However, manufacturers of fat-free and low-fat ices and frozen yogurts often compensate for the lack of fat by increasing the sugar—by up to twice the amount—and beating in less air. These products may contain less unhealthy saturated fat than ice cream, but may not necessarily be a better choice in terms of calories or sugar.
Supports bone health. Ice cream has substantial amounts of calcium, an essential nutrient for strong bones and teeth.
QUICK TIP:
Choose cones wisely
A sugar cone contains 60 calories, while a chocolate-dipped waffle cone has more than 200.
Delivers calories and protein. For those who are recovering from surgery or are ill, ice cream is an efficient way to provide calories and protein.
High in fat and sugar. Although ice cream has useful nutrients, it contains a large helping of saturated fats, which can lead to heart disease, certain cancers, obesity and other conditions. Limit servings, or opt for alternatives, such as fruit sorbets or low-fat frozen yogurt.
| • | Melt vanilla ice cream to use as “instant” cream sauce. |
| • | Make portioned sandwiches with chocolate graham cracker quarters and chocolate chip ice cream. |
| • | Create a lower-calorie float with strawberry ice cream in a glass of lemon sparkling water. |
| • | Look for containers that do not have ice chips or an icy coating on them. This indicates that the ice cream has melted at some point and refrozen, which will diminish the taste and texture of ice cream. |
| • | Slow-churned or double-churned types of light or reduced-fat ice cream contain up to half the fat and two-thirds the calories of the original. Low-fat ice cream can have no more than 3 fat grams per serving. |
| • | The least expensive ice creams contain the minimum 10% fat and maximum air, while premium commercial brands have double the fat and half the air. |
| • | Store in the freezer and consume within 2 to 4 months of purchase date. |
J
Typical serving size: About 1 to 2 Tbsp or 15 to 30 mL
HOW THEY HARM
High in sugar
WHAT THEY HEAL
Low energy
Hypoglycemia
Jams were developed in ancient times as a means of preserving fruits that would otherwise quickly spoil. When preserved, fruits resist spoilage because they lack the water that microorganisms need in order to grow. Surface molds can be prevented by sealing homemade preserves with an airtight layer of paraffin.
Fruits boiled in sugar will gel via the interaction of fruit acids and pectin, a soluble fiber that is drawn out of the fruit cell walls by cooking. Apples, grapes, and most berries contain enough natural pectin; other fruits, such as apricots and peaches, need to have it added. Low-calorie, reduced-sugar jams are gelled with a special pectin that sets at lower acidity and with less sugar. These products are often sweetened with concentrated fruit juice and thickened with starches, which provides the flavor and texture of the jellied fruit without the calories of the full-sugar version.
The supermarket shelves are stocked with many other types of spreads, ranging from soft processed cheese products to chocolate-flavored nut butters and whipped marshmallow. It’s best to consume these products in moderation.
Provides a quick boost of energy. Jams and jellies and other spreads that are high in simple sugars can provide a quick source of energy because the sugars are digested by the body quickly. They may be useful to people prone to hypoglycemia.
High in sugar. There’s no comparison between jams and fresh fruits, because most of the vitamin C and other nutrients in fruits are destroyed by intense cooking. While fruit preserves contain substantial amounts of pectin—a soluble fiber that helps control blood cholesterol levels—this benefit is offset by their high sugar content.
Little nutritional value. Most of the cheese-based products provide small amounts of vitamin A and calcium but are high in sodium, fat, and cholesterol. Chocolate and marshmallow spreads offer little more than calories and sugar.
| • | Brush grilled chicken with jalapeño pepper jelly. |
| • | Dab some all-fruit cherry spread on a plain sugar cookie. |
| • | Swirl all-fruit apricot spread into plain Greek yogurt. |
| • | Dip sliced Asian pear into sunflower seed spread. |
| • | When buying jams and jellies, look for sugar-free options or all-fruit versions. |
| • | When buying nut butters, look for no added oils, salt, sugar, or preservatives or any other additives. |
| • | Fructose and corn syrup are often added to spreads and jellies; avoid those. |
| • | Once opened, store jams, jellies, and dairy-based spreads in the refrigerator for about a month. |
| • | Low- or no-sugar versions will keep in a refrigerator for about 3 weeks. |
Typical serving size: ½ cup (57 g)
HOW IT HARMS
Allergies
WHAT IT HEALS
Heart disease
Stroke
Weight gain
High blood sugar
Constipation
Skin health
Cataracts
Osteoporosis
Grown in Mexico and Central America, the jicama (pronounced HICK-uh-muh) is a root tuber, similar to a potato. In fact, it’s often called a Mexican potato or a “yam bean,” though it looks more like a turnip. It’s crunchy and mildly sweet, and is often eaten raw with dip, in a salad, or stir-fried. A common Mexican street food, jicama is served sliced with a squeeze of lime and a sprinkle of chili powder. Jicama is becoming more common in supermarkets, and you can spot it year-round, though its peak season is from late fall through spring.
Helps reduce heart disease risk. Jicamas are loaded with fiber, which can help lower cholesterol, cut the risk of heart disease, and help control blood sugar levels. The potassium in jicama helps lower blood pressure, which can help prevent strokes and heart disease.
Manages weight. The fiber in jicamas helps you feel full longer, helps maintain regular bowel function, and may lower the risk of some cancers.
Boosts skin health. A cup of jicama contains 40% of your daily requirement of vitamin C, a powerful antioxidant, which can help prevent cataracts, improve skin health, and help prevent chronic diseases.
Strengthens bones. Potassium also helps improve calcium absorption, which can help guard against osteoporosis.
Allergic reaction. Jicama is a legume that can cause an allergic reaction in some people.
| • | Serve it with hummus or your favorite dip as an addition to relish trays. |
| • | Cubed jicama adds a pleasing crunch to tropical fruit salads. |
| • | Toss sliced jicama into a stir-fry instead of water chestnuts. |
| • | When it comes to jicama, bigger isn’t necessarily better. While they can grow very large, choose 1- to 2-lb (0.4 to 0.9 g) jicamas, as larger ones may prove less sweet. |
| • | Look for jicamas with firm, smooth, slightly shiny skin. |
| • | Be sure to peel jicama and remove the fibrous white area just beneath the skin. |
| • | Store uncut jicamas for 2 to 3 weeks in a plastic bag in the refrigerator. |
| • | Once cut, wrap in plastic and stash in the fridge for up to a week. |
Typical serving size: ½ cup (4 oz or 118 mL)
HOW THEY HARM
Weight gain
High blood pressure
Delayed development (in infants)
WHAT THEY HEAL
Lack of nutrients
High cholesterol
Hypoglycemia
Most guidelines call for 5 to 10 servings of fruits and vegetables each day—more than what most North Americans now consume. One of the easiest ways to get more servings of fruits and vegetables is by drinking juice. About 4 oz (118 mL) of juice is equal to one serving of fruit or vegetable.
Delivers necessary nutrients quickly. Fruit and vegetable juices provide fluids—keeping your body hydrated—as well as most of the nutrients in the fruits and vegetables they were made from.
Helps reduce high cholesterol. Drink two glasses of orange juice every morning, but make sure it’s a brand spiked with the same kind of cholesterol-lowering plant sterols found in margarine spreads like Benecol. Researchers found that those who drank sterol-fortified juice lowered bad cholesterol levels by 7%.
Levels blood glucose. For those who suffer from bouts of hypoglycemia, a small glass of fruit juices may be a good way to stabilize blood glucose levels.
Weight gain. Despite the nutrition in every glass, the calories from the natural fruit sugar and added sugar can add up quickly and lead to weight gain.
Blood pressure. Although vegetable juices tend to have less sugar than fruit juices, canned or bottled vegetable juice often has a higher salt content, which can affect blood pressure. Check labels carefully, and select a low-sodium or no-salt-added juice.
Health of infants. Fruit juice should not be given to infants under 6 months, according to a report from the American Academy of Pediatrics. Drinking lots of juice can lead to diarrhea, poor weight gain or delayed development (because it doesn’t have the nutrients that breast milk or formula have), and tooth decay. Older children should be encouraged to eat whole fruits, which have more fiber, instead of juices.
| • | Freeze leftover juice from canned fruit in ice cube trays to pop into smoothies. |
| • | Deglaze a pork chop skillet with apple juice. |
| • | Stir some orange juice into chili close to the end of the cooking. |
| • | When you buy juices, choose unsweetened varieties that do not have added sugars. |
| • | Avoid juices labeled “fruit drink” or “fruit punch.” These drinks are not generally nutritionally equivalent to fruit juice. They tend to be higher in sugar (usually corn syrup) and other additives with less actual fruit juice. |
| • | Look for juices that are fortified with sterols. |
| • | Store fruit and vegetable juices in the refrigerator, and consume them as quickly as possible. |
| • | Juices can also be stored in the freezer and thawed before drinking. |
Special Feature
TRAVEL:
Eating Healthy on the Road
While travel is good for the soul, it may be difficult to resist fast food or find fresh food at the airport or rest stops. Follow these tips to maintain your healthy eating habits on the go:
AT THE AIRPORT
Once you get through airport security, there is no going back, which means you are essentially trapped in a fast food prison. But luckily, there are healthy choices at many airports. Here’s what you can do:
Go high end. Recently, airports have added higher-end restaurants, which tend to offer more salads and sandwiches light on the dressing and sauce. Or check out the pizza places—but stick to a thin-crust vegetarian slice. Many pizza joints also offer some simple salads or soups that are healthier options. Check the websites of airport restaurants so you know what food choices are available.
Skip beer. Don’t be lured into grabbing a pint at the airport bar while you wait. Not only does alcohol add calories, but it’s also dehydrating.
Be a kid again. At chain restaurants, you can trim calories and feel lighter for your travels by ordering from the children’s menus.
ON THE PLANE
Planning ahead is key to avoiding jet lag and being hungry.
Preview airline menus. Some airlines have picked up on the healthy trend and are offering better alternatives, from snack boxes with pita chips to meals of turkey sandwiches. You can find meal options on airlines websites. Some airlines also provide special diet meals if you can request them when you book your flight.
Carry on more than luggage. If nothing is appealing or healthy, then plan on bringing some healthier options. Some good portable choices include yogurt cups with fruit and granola, wedge salads, and chicken wraps.
Chug lots of water. Stay hydrated with bottled water. Avoid alcohol and anything caffeinated during your flight. Both can dehydrate your body, mess up your internal clock, and exaggerate jet lag symptoms.
ON ROAD TRIPS
If you are driving to your destination, you may have no choice but to hit a fast-food restaurant at a rest stop. To sort out your best options, see the Fast Food feature. Of course, the smartest thing you could do is pack your own food in the car. Here are some great healthy portable options for your road trip:
Chew tropical dried fruit. The sweetness and chewiness satisfy you.
Pack some soy nuts and wasabi peas. Dried soy nuts are an excellent alternative to other high-calorie nuts, without giving up that satisfying crunch. Craving something sweet, salty and spicy? Reach for a package of wasabi peas for surprising flavor on the go.
Pack a couple of frozen bottles of water. It will keep any food chilled for a couple of hours, then provide a cold, calorie-free drink.
Shop smart at the mini-mart. If provisions run low, look for fresh fruit, low-fat yogurt, whole grain cereal, or string cheese at a gas station mini-mart.
IN FOREIGN COUNTRIES
Trying new foods should be part of any trip, especially if you’re exploring new parts of the world. Here’s how to taste a little adventure but not upset your stomach:
Opt for hot. The Centers for Disease Control and Prevention estimates there are 50,000 cases of traveler’s diarrhea each day. When food is cooked—ideally right in front of you—you will know if it’s hot enough to kill some of the illness-causing bacteria. Choose foods that are freshly cooked and served at very hot temperatures—just don’t burn your tongue.
Sip from bottles. Avoid nonpotable water, which hasn’t been purified to drinking water standards. Also avoid ice cubes made from this water. Instead, go for beverages in bottles.
Overcome language barriers. You don’t need a dictionary-size vocabulary to order healthier food in foreign countries. But you should learn a few key words of the language so that if you’re pressed, you can order for yourself. For example, if you can express the words chicken and grilled, you should be served something you can eat. And if you have to, eyeball what other people in a restaurant are eating, and point.
THE BOTTOM LINE
| • | Airlines and airports have stepped up some of their offerings, so seek out healthier meal options like salads, soups, and sandwiches. Stay hydrated by drinking lots of water and avoiding alcohol and caffeine. |
| • | Pack healthy snacks like dried fruit, soy nuts, and wasabi peas when you travel. |
| • | When abroad, stick to cooked food and bottled beverages to avoid traveler’s diarrhea. |
K
Typical serving size: ½ cup, cooked (65 g)
HOW THEY HARM
Bloating and flatulence
WHAT THEY HEAL
Heart disease
Cancer
Eye conditions
Bone healthy
A member of the cabbage family, kale looks like collards but with curly leaves. It is a hardy autumn vegetable that grows best in a cool climate, and exposure to frost actually improves its flavor. Although the types of kale that form leafy red, yellow, and purple heads are used more often for decorative purposes (both in the garden and on the table) than as a food, all varieties are edible and highly nutritious.
QUICK TIP:
Don’t throw out tough leaves
If the leaves of cooking greens are tough and fibrous, remove the stem, roll the leaves up like a cigar and sliver them for quick cooking.
Kale and other dark leafy greens, such as collard greens, mustard greens, and Swiss chard, are excellent sources of vitamin C and beta-carotene, which the human body converts to vitamin A: In fact, a 1-cup serving of cooked kale contains almost a day’s supply of vitamin A and well over 50 percent of the daily requirement of vitamin C. Other nutrients found in a cup of kale include 20 mcg (micrograms) of folate, 100 mg of calcium, 1 mg of iron, and 310 mg of potassium. It also provides more than 1 g of fiber and has only 50 calories.
Prevents heart disease. Kale and other cooking greens are rich in vitamin C that may help lower the levels of “bad” LDL cholesterol, which in turn can reduce the risk of heart disease. The high amounts of potassium can help lower high blood pressure, which also aids in heart health.
Fights cancer. Bioflavonoids, carotenoids, and other cancer-fighting compounds are abundant in cooking greens. They also contain indoles, compounds that can lessen the cancer-causing potential of estrogen and induce production of enzymes that protect against disease.
Promotes bone health. Most dark leafy greens are rich in calcium and magnesium, which are important minerals for strong bones.
Prevents macular degeneration. Kale and other dark green leafy vegetables contain lutein, which helps protect your vision against macular degeneration and cataracts.
Aids in weight loss. Kale is low in calories but is very filling, making it an ideal, highly nutritious food for anyone who is weight conscious.
Causes bloating and flatulence. Like other vegetables in the cabbage family, kale and similar cooking greens may cause gas.
| • | Add some raw slivered curly kale to salads. |
| • | Braise chopped mustard greens with plenty of chopped garlic. |
| • | Layer chopped cooked chard in lasagna. |
| • | Look for leaves that have crisp edges and a deep color. |
| • | Avoid wilted, yellow leaves. |
| • | Place in the refrigerator rinsed and slightly damp in a paper towel and in a plastic bag. |
| • | Use within 3 to 5 days. |
See Condiments
Typical serving size: 1 large kiwi (3.2 oz or 90 g)
WHAT THEY HEAL
High blood pressure
High cholesterol
Cancer
Macular degeneration
Weight gain
On the outside, a kiwi looks like a fuzzy brown egg; on the inside its bright green flesh is sprinkled with a ring of small, black seeds. It has a distinctive, somewhat tart flavor with overtones of berries.
Kiwis were once considered an exotic fruit, but they have become increasingly plentiful. Kiwis are harvested while green and can be kept in cold storage for 6 to 10 months, making them available for most of the year. Ripe kiwis are eaten raw; even the skin is edible if it is de-fuzzed.
Reduces high blood pressure and cholesterol. Kiwis provide potassium, which helps lower blood pressure, and pectin, a soluble fiber that helps control blood cholesterol levels.
Protects against cancer. A large kiwi provides about 80 mg of vitamin C and contains vitamin E, both strong antioxidants. The fruit is also endowed with other phytochemicals, which help fight free radical damage that can eventually lead to cancer.
Prevents macular degeneration. Kiwis contain both lutein and zeaxanthin, antioxidants associated with eye health.
Encourages weight loss. A large kiwi has about 55 calories and is packed with filling fiber.
| • | Stir chunks of kiwi into a ceviche. |
| • | Top a toasted whole wheat bagel with cream cheese and kiwi slices. |
| • | Toss chunks with red leaf lettuce in poppy seed dressing. |
| • | Look for firm, unblemished fruit in any size. |
| • | The flesh of ripe kiwis should give in to slight pressure. |
| • | Store kiwi at room temperature. They will last about 7 days. |
| • | For longer storage, keep them in the refrigerator; they will last up to 4 weeks. |
QUICK TIP:
Tenderize meat with kiwis
Kiwi contains an enzyme (actinidin) that is a natural meat tenderizer. The fruit can be used as a marinade to tenderize tough meats. Rubbing the meat with a cut kiwi and waiting 30 to 60 minutes before cooking will tenderize the meat without imparting any flavor from the fruit.
Typical serving size: 1 cup, raw (135 g)
HOW IT HARMS
Bloating and flatulence
WHAT IT HEALS
Cancer
Heart disease
Similar to both cabbages and turnips, kohlrabi comes from the same cruciferous plant family. It is a good source of vitamin C: A 1-to 2-cup serving of raw kohlrabi provides almost 100% of the RDA for adult women. It has about 450 mg of potassium, some fiber, and only 40 calories. The green leaves are edible and contain iron.
Protects against certain types of cancer. Kohlrabi is high in bioflavonoids, plant pigments that work with vitamin C and other antioxidants to prevent the cell damage that promotes cancer. Kohlrabi is also high in indoles, chemicals that reduce the effects of estrogen, and thus may reduce the risk of breast cancer. Isothiocyanates, another group of compounds in kohlrabi, promote the action of enzymes that may protect against colon cancer.
Supports heart health. The vitamin C in kohlrabi may help prevent the oxidative damage that leads to cardiovascular disease and the potassium is a crucial mineral for heart function.
May cause gas. People who get gas after eating other cruciferous vegetables may have the same response to kohlrabi.
| • | Roast oiled peeled chunks of the bulb until browned. |
| • | Mash cooked chunks with a dab of butter. |
| • | Make latkes from grated kohlrabi instead of potatoes. |
| • | Chop leaves and use them in salads. |
| • | Look for small to medium-size kohlrabi that have a diameter of less than 3 in; the larger kohlrabis can be tough and woody. |
| • | Remove leaf stems and store in the refrigerator in a sealed plastic bag. It can be kept this way for several weeks. |
L
Typical serving size: 3 oz or 85 g
HOW IT HARMS
Weight gain
WHAT IT HEALS
Muscles
Anemia
Immunity
Lamb is a high-quality, nutritious meat, rich in easily absorbed minerals and B vitamins, particularly B12. Lamb comes from sheep less than 1 year of age. Mutton comes from sheep older than 1 year, and it has a more robust taste. Lamb comes in a variety of cuts including legs, shoulder, roast, chops, ground, foreshank, and spareribs.
Among red meats, lamb stands out for its high nutritional value. In addition to protein, lamb contains B vitamins, as well as iron, phosphorus, calcium, and potassium. The meat is tender, because it is the relatively little-used muscle of young animals. Furthermore, because it is easily digestible and almost never associated with food allergies, it is a good protein food for people of all ages.
Lamb is the primary meat in parts of Europe, North Africa, the Middle East, and India, but it has never enjoyed the same popularity in North America.
Helps build muscles. Lamb is a rich source of muscle-building protein. A 3-oz (85-g) portion of roasted lean lamb contains about 22 g of protein.
Avoid iron deficiency. The iron in lamb is easily absorbed by the body, so it helps prevent anemia. Iron is also necessary for energy.
Boosts immunity. Lamb is a good source of zinc, which is important for a healthy immune system.
Weight gain. Some cuts of lamb are high in fat. However, it is not marbled like beef with lines of fat. Instead, lamb is marbled with flecks of fat throughout. Much of its fat is on the outside of the meat, which can be trimmed before cooking.
| • | Use thin slices of lamb in a stir-fry with bell peppers and onion. |
| • | Make meatballs with ground lamb, minced garlic, parsley, and ground almonds. |
| • | Serve lamb stew on a bed of braised kale. |
| • | Look for meat that is firm with red coloring and some white marbling (white flecks of fat within the meat muscle). |
| • | Keep lamb refrigerated at 40°F (4°C) or below. |
| • | Use ground lamb or stew meat within 1 to 2 days; lamb chops, roasts, and steaks within 3 to 5 days. |
| • | To freeze, wrap tightly in plastic wrap. Ground lamb can be frozen for 3 to 4 months; roasts, steaks, and chops between 6 to 9 months. |
Typical serving size: 1 leek (3.14 oz or 89 g)
HOW THEY HARM
Flatulence
WHAT THEY HEAL
Cancer
High cholesterol
High blood pressure
Leeks are closely related to onions—as the similarity in flavor shows—and are distant cousins of asparagus. All three are members of the lily family. Although the entire leek is edible, most people prefer to eat the white, fleshy base and tender inner leaves, and to discard the bitter dark green leaf tops. The flavor is sweeter and milder than that of an onion.
Prevents certain types of cancer. Kaempferol is an anticancer substance found in leeks. It may help to block the development of cancer-causing compounds. For example, one Chinese study found that men who ate at least 1 Tbsp of chopped onions and other related vegetables (garlic, scallions, chives, and leeks) a day had about half the risk of developing prostate cancer compared to men who ate less than ¼ Tbsp of these veggies daily.
QUICK TIP:
Don’t toss the green part
The green tops of leeks, which are usually discarded, can be saved and added to soups and stocks.
May lower cholesterol. Like onions, leeks contain sulfur compounds that may help to lower cholesterol and high blood pressure. One leek also contains 30% of your RDA of vitamins A and C, both linked to heart health.
Flatulence. In addition to bad breath, leeks can cause gassiness in some people.
| • | Braise whole leeks in chicken broth. |
| • | Sauté sliced leeks with sliced red potatoes. |
| • | Stir-fry 2-in pieces of leek and asparagus with garlic and fresh mint. |
| • | Look for firm, crisp stalks with as much white and light green regions as possible. |
| • | Avoid leeks with yellow or withered tops. |
| • | Refrigerate unwashed leeks in plastic bag for up to 2 weeks. |
Typical serving size: Varies depending on recipe
HOW THEY HARM
Skin irritation
Fungicides and pesticides
Sun sensitivity
Canker sores
Tooth enamel damange
WHAT THEY HEAL
High cholesterol
Cancer
Heart disease
Kidney stones
Varicose vein pain
Dry mouth
Ideal for flavoring everything from fish to vegetables to tea, lemons are one of the most widely used of all citrus fruits. Sweetened, diluted, and chilled, fresh lemonade is an old-fashioned summer thirst quencher. It’s also an excellent source of vitamin C: One cup of lemon juice has about 55 mg of vitamin C, or more than 70% of the Recommended Dietary Allowance (RDA) for adult women.
Limes are also very high in this essential nutrient. In the mid-1700s, James Lind, a Scottish naval surgeon, discovered that drinking the juice of limes and lemons prevented scurvy, the scourge of sailors on long voyages. Soon British ships carried ample stores of the fruits, earning their sailors the nickname “limey.” It was later learned that vitamin C deficiency causes scurvy.
In addition to vitamin C, lemons and limes contain other antioxidant bioflavonoids and add flavor to other foods without adding calories.
Prevents high cholesterol. Four tablespoons (59 mL) of lemon or lime juice will give you almost half the vitamin C you need for the day. Antioxidants like vitamin C make cholesterol less likely to stick to your artery walls. Lemons and limes are also packed with a natural disease-preventing compound called limonene that may help lower cholesterol.
QUICK TIP:
Tenderize fish and poultry
Limes tenderize and heighten the flavors of other foods, especially fish and poultry. Lime juice can also be used as a salt substitute for meat and fish dishes.
Helps prevent cancer. Vitamin C and bioflavonoids, found in lemons and limes, are powerful antioxidants, which help protect against caner. Limonene, found mainly in the zest of lemons and limes, may also help reduce cancer risk.
Supports heart health. The same bioflavonoids and antioxidants that may help prevent cancer, such as vitamin C, also protect the heart.
Dissolves kidney stones. The citric acid in lemon and lime juice also helps stave off kidney stones by reducing the excretion of calcium in the urine.
Reduces varicose vein pain. Lemon rind is rich in a compound called rutin, which strengthens the walls of veins and capillaries, potentially reducing the pain and severity of varicose veins.
Treats dry mouth. Licking a lemon or a lime or sipping unsweetened diluted lemon juice can stimulate saliva flow in people who have a dry mouth. This remedy should be used in moderation, however, since the high acidity can damage tooth enamel.
Skin irritation. The limonene in lemon peels can irritate the skin in susceptible persons.
Fungicides. Because lemons are often sprayed with fungicides to retard mold growth and pesticides to kill insects, it’s important to wash them thoroughly before grating the peel.
Sun sensitivity. Lime peels contain psoralens, chemicals that make the skin sensitive to the sun; thus, care should be taken to minimize skin contact with lime peels. Cut away the peels before squeezing the fruit so that the citrus oil containing the psoralens doesn’t get into the juice.
Canker sores. Citrus fruits like lemons and limes make canker sores even more painful.
| • | Lay some paper-thin peeled lemon slices on a salmon and lettuce wrap. |
| • | Squeeze lemon juice on bean soup to brighten the flavor. |
| • | Squeeze limes over chunks of ripe mango and eat as a healthy snack. |
| • | Sprinkle grated lemon peel and olive oil over halved plum tomatoes before baking. |
| • | Select lemons and limes that have not been waxed: The wax may seal in the fungicide used to prevent mold. |
| • | Look for lemons and limes that are heavy for their size, with bright skin. |
| • | Pass on lemons with any bruises, wrinkles, or discoloration. |
| • | Small brown areas on the skin of limes should not affect flavor, but avoid ones with large blemishes or soft spots. |
| • | Like other citrus fruits, lemons will keep at room temperature for several days. |
| • | Store limes and lemons in a plastic bag in the crisper drawer of your refrigerator, where they can last for about 2 weeks. |
| • | Whole lemons should not be frozen, but once peeled and squeezed, the peels and juices can be frozen separately. |
See also Beans and Legumes
Typical serving size: ½ cup (3.5 oz or 99 g)
HOW THEY HARM
Bloating and flatulence
WHAT THEY HEAL
High cholesterol
Blood sugar spikes
Weight gain
Constipation
Anemia
Heart disease
Reproductive health
Cancer
Sometimes called pulses, lentils date back to the Stone Age and were among the first crops humans cultivated. They come in a variety of colors—red, green, brown, and black—but all varieties are high in protein and low in calories and fat. They’re also inexpensive, quick cooking, and packed with protein, fiber, iron, and B vitamins.
Lowers cholesterol. Lentils are loaded with fiber—16 g in each cup of the cooked legumes—and it’s the soluble fiber found in lentils that is the key to their cholesterol-lowering abilities.
Evens out blood sugar. The fiber in lentils protects against spikes in blood sugar, which aids in diabetes management.
Aids in weight loss. Lentils are a source of low-glycemic carbohydrates, which help sustain energy, keep you full, and keep you regular.
Can help prevent anemia. Lentils are a good source of iron, necessary for energy and preventing anemia.
Boosts heart health. The niacin (B3) in lentils protects against cardiovascular disease and helps lower cholesterol, while folate (B9) helps regulate hormones and supports reproductive health. The potassium and magnesium in lentils help regulate blood pressure.
Protect against cancer. The B vitamins in lentils act as anti-cancer agents.
Bloating and flatulence. Like other legumes, lentils have hard-to-digest sugars called oligosaccharides that can cause gas and bloating. While lentils do not require soaking, minimize digestive problems by soaking and draining lentils before cooking thoroughly.
| • | Add nutrition and fiber to pilafs by substituting lentils for some of the rice. |
| • | Simmer a pound of lentils in 2 qt of chicken or vegetable stock, a can of diced tomatoes, and chopped carrots and onions for a simple-to-make stew. |
| • | Toss cooked lentils with a little red wine vinegar, extra-virgin olive oil, chopped scallions, parsley, salt, and freshly ground black pepper for a flavorful and nutritious salad. |
| • | The common khaki-colored lentils are widely available in supermarkets; the more delicate green and red lentils may be harder to find. Red lentils cook faster than the khaki ones. |
| • | Choose bagged lentils and sort through them before cooking, discarding any that are shriveled. |
| • | Store lentils in a cool, dry place for up to 6 months. |
| • | Don’t mix new lentils with older ones, because older lentils will take longer to cook. |
Typical serving size: Varies per salad green
HOW THEY HARM
Food poisoning
WHAT THEY HEAL
Cancer
Heart disease
Weight gain
A green salad is often part of a healthy dinner, and although many vegetables may be used in it, lettuce is by far the most popular ingredient. Lettuce is the second most popular vegetable sold in supermarkets, topped only by potatoes.
Some types of lettuce and other salad greens contain high amounts of beta- carotene, folate, vitamin C, calcium, iron, and potassium, but the amounts vary considerably from one variety to another. In general, those with dark green or other deeply colored leaves have more beta-carotene and vitamin C than the paler varieties. Romaine lettuce, for example, has five times as much vitamin C and more beta-carotene and folate than iceberg lettuce.
QUICK TIP:
Toss greens with a little bit of oil
Make your salad with a variety of beta carotene-rich salad greens, like watercress, chicory, and escarole, and a little flavored vinegar, lemon juice, and oil. Oil enhances the absorption of beta-carotene, which plays an important role in preventing cancer and vision loss.
Greens such as chicory, escarole, and mâché are all more nutritious than lettuce. Many people also find them more flavorful, and they are becoming more readily available. Arugula, a member of the same plant family as broccoli, cabbage, and other cruciferous vegetables, has a tangy, peppery flavor when grown during the cool spring and fall months, and a stronger, mustard-like taste if harvested during the summer. This is one of the most nutritious of all salad greens: A 2-cup serving has more calcium than most other salad greens and is a source of vitamin C, beta-carotene, iron, and folate—all for only 12 calories. Watercress, another cruciferous vegetable, is also a nutritional winner: 1 cup contains a mere 5 calories, yet it provides 15 mg of vitamin C and 45 mg of calcium.
Prevents cancer. Deeply colored lettuces and greens are high in bioflavonoids, plant pigments known to work with vitamin C and other antioxidants to prevent cancer-causing cell damage.
Supports heart health. Vitamin C and beta-carotene in salad greens are antioxidants that can prevent oxidative damage to the heart.
Aids in weight loss. Weight watchers are especially partial to salads—they are low in calories yet filling, since they are high in fiber. Unfortunately, a large green salad that contains only 50 calories can quickly become more fattening than a steak if it’s drowned in a creamy high-fat dressing. Instead of dressing, use an herb vinegar mixed with a little olive oil, a sprinkling of herbs and lemon juice, or low-fat yogurt or buttermilk combined with garlic, chopped parsley, and lemon juice.
Food poisoning. Note that all lettuce needs to be washed, even if labeled organic. One of the biggest outbreaks of E. coli was associated with a batch of organic mixed greens from California. Packaged salad mixes should also be rinsed and the best-before date respected. Bacteria can multiply dangerously after this date.
| • | Stuff and roll large lettuce leaves with a spring roll filling, such as snow peas and slices of peppers, leeks, and celery. |
| • | Grill radicchio slices and drizzle with balsamic vinegar. |
| • | Combine red leaf romaine and red onion for a ruddy Caesar salad. |
| • | Look for fresh, green leaves without wilting or blemishes. |
| • | For maximum and long-lasting freshness, first remove any brown or wilted leaves from the lettuce head. Then separate the remaining leaves and rinse them under running water, then spin them dry. Layer them between sheets of paper towel. Stored in this manner, lettuce will last up to a week. |
| • | If using within 3 days, you can store lettuce and other salad greens in a plastic bag in the refrigerator. |
See Lemons and Limes
See Organ Meats
See Shellfish
M
Typical serving size: 1 medium mango (7.3 oz or 207 g)
WHAT THEY HEAL
Cancer
High blood pressure
High cholesterol
Excess weight
Mangoes used to be regarded as an exotic fruit in North America: However, as more of the fruit is grown in Florida, California, and Hawaii, or imported from Mexico and Central America, mangoes are becoming increasing popular. The soft, juicy flesh of a ripe mango makes it difficult to peel and messy to eat, but it’s worth the effort. Mangoes are considered a comfort food in many parts of the world. They also contain an enzyme with digestive properties similar to papain found in papayas—which also makes them a very good tenderizing agent.
Prevents cancer. Like other orange and deep yellow fruits, mangoes are exceptionally high in beta-carotene, which the body converts to vitamin A. One medium-size (8-oz/227-g) mango has 135 calories and 57 mg vitamin C, which is more than 50% of the RDA. This powerful antioxidant helps protect against cancer.
May help lower blood pressure and cholesterol. One medium-size mango also provides 4 g of fiber and a healthy amount of potassium, which helps manage blood pressure. Mangoes are high in pectin, too, a soluble fiber that is important in controlling blood cholesterol.
Aids weight loss. The high fiber content in mangoes may help induce feelings of fullness.
| • | Make a mango quesadilla with a flour tortilla and shredded monterey jack cheese. |
| • | Stir mango chunks into rice pudding. |
| • | Serve mango slices with an Indian chicken curry. |
| • | Look for a mango with flesh that yields slightly when gently pressed. |
| • | Large dark spots may mean that the flesh is bruised. If the skin is completely green, the fruit may not ripen; a fruit past its prime will have shriveled skin. |
| • | Store mangoes at room temperature and out of the sun until ripened. The ideal storage temperature for mangoes is 55°F (13°C). |
| • | Mangoes have a shelf life of 1 to 2 weeks. |
| • | Mangoes will not ripen in the refrigerator, but you can store them there once ripe. |
| • | Store cut mangoes in a plastic bag for no more than 3 days. |
| • | If you place an unripe mango in a paper bag in a cool location, it will ripen in 2 or 3 days. A flowery fragrance indicates that the mango is ripe and flavorful. Eat ripe mangoes as soon as possible. |
See also Condiments
Typical serving size: 1 Tbsp or 15 mL
HOW IT HARMS
High in fat and calories
Allergies
Celiac disease
Salmonella risk
WHAT IT HEALS
Free radical damage
The rich flavor and creamy texture of mayonnaise accounts for its wide popularity as a sandwich spread, salad dressing, and general condiment. There are several ways to make mayonnaise, but all involve the same basic ingredients—vegetable oil, eggs, and vinegar, lemon juice, or another acidic liquid—whipped together to form a semisolid spread. Mustard, salt, pepper, sugar, and other seasonings may be added.
Mayonnaise-type salad dressings contain less fat and fewer calories than regular mayonnaise, but have a more acidic flavor. That can be tempered by adding a small amount of yogurt, whipped fat-free cottage cheese, or fat-free sour cream.
Low-fat, cholesterol-free, and nonfat mayonnaise substitutes are available. The low-fat versions substitute air, water, starches, and other fillers for some of the oil; fat-free varieties may be made with tofu, yogurt, and other such ingredients.
Offers antioxidant protection. Most types of mayonnaise are good sources of vitamin E, yielding about 10% of the adult RDA in 1 Tbsp. The vitamin is an antioxidant, which helps protect cells against damage caused by free radicals. Mayonnaise made with sunflower, cottonseed, and safflower oils are highest in this antioxidant.
Can be high in fat and calories. A tablespoon of mayonnaise provides about 100 calories, about the same amount found in a tablespoon of butter or margarine. The eggs in mayonnaise do contribute protein and some minerals, but the amounts are negligible. And the yolks add dietary cholesterol, the intake of which should be limited by anyone with high blood cholesterol, atherosclerosis, or heart disease.
Can trigger allergic reactions. Anyone allergic to eggs should avoid mayonnaise. The vinegar may also trigger an allergic reaction in people sensitive to molds.
May contain fillers with gluten. Some commercial types of mayonnaise and salad dressing have fillers made of gluten, which should be avoided by anyone with celiac disease or gluten intolerance. Check labels for ingredients.
Poses risk of salmonella. The raw egg yolks in mayonnaise may harbor salmonella bacteria. However, commercial mayonnaise is generally safer, because its high vinegar content and antioxidant preservatives discourage the growth of disease-causing organisms. The elderly, young children, and anyone who is immuno-compromised should avoid mayonnaise made with raw eggs, such as homemade versions or those from restaurants.
QUICK TIP:
Do it yourself
If you’re concerned about the type of oil used, you can make your own mayonnaise at home. Most recipes call for olive oil, which is largely monounsaturated fat, although polyunsaturated oils, such as corn or safflower, can be substituted for a lighter flavor. The raw eggs used in homemade mayonnaise are a potential source of salmonella; this risk can be avoided by using a pasteurized egg substitute. Note that fresh mayonnaise should be used within 2 or 3 days. Even then, it can become a source of food poisoning if allowed to stand at room temperature for more than an hour.
| • | Combine mayonnaise and horseradish for a higher-impact, lower-fat condiment. |
| • | Lightly coat fish fillets with mayonnaise, coat in panko crumbs, and bake. |
| • | Make a turkey sandwich sing with mayonnaise and sriracha sauce. |
| • | If you’re watching your weight or heart health, buy low-fat mayonnaise or ones made with canola oil. |
| • | Once opened, store mayonnaise in the refrigerator. |
| • | Consume by the use-by date. |
Typical serving size: ½ cup (3 oz or 85 g)
HOW THEY HARM
Bacterial infection
WHAT THEY HEAL
Cancer
Heart disease
High blood cholesterol
Excess weight
There are many varieties of melons: cantaloupe, casaba, crenshaw, honeydew, Persian, watermelon—and the list goes on. Although mostly water, melons are very nutritious, providing vitamin A (in the form of beta-carotene), vitamin C, potassium, and other minerals.
Although some melons have been recently linked to dangerous bacterial outbreaks, these cases are rare. You can minimize the bacteria by thoroughly washing the rind before cutting and storing the fruit properly.
Helps ward off cancer. Cantaloupes and other yellow varieties are high in beta-carotene, which the body converts to vitamin A: One-quarter of a cantaloupe provides about 55 mg of vitamin C and 320 mg of potassium. Many melon varieties are high in bioflavonoids, carotenoids, and other plant pigments that help protect against cancer. Watermelon is a very good source of lycopene, an antioxidant linked with a lower risk of prostate cancer.
Prevents heart disease. Melons contain ample amounts of bioflavonoids and carotenoids—studies show that diets rich in these antioxidant compounds are associated with reduced risk of heart disease. Melons are also rich in potassium, which helps the heart by supporting heart function and easing the high blood pressure placed on the heart from excess sodium.
Lowers high blood cholesterol. Although melon flesh is free of strings and other sources of insoluble fiber, it does contain pectin, a type of soluble fiber that helps keep blood cholesterol levels in check.
Facilitates weight loss efforts. Because melons are mostly water, they are generally very low in calories. A ½-cup serving of any of the varieties, diced, contains only 30 to 35 calories.
Bacteria exposure. Although incidences are rare, some melons may harbor bacteria such as E. coli, salmonella, and listeria, which are bacteria commonly found in soil. An outbreak of listeria killed 84 people across the United States in the fall of 2011 and was traced back to cantaloupe. According to the Centers for Disease Control and Prevention (CDC), the bacteria can be minimized by washing hands thoroughly with soap and water for at least 20 seconds before and after handling a whole melon, scrubbing the surface of the melon with a clean vegetable brush, and drying the melon before cutting. Small children, the elderly, pregnant women, and people with chronic diseases can sidestep the concerns by avoiding melons such as cantaloupe, honeydew, and watermelon, because some pathogens, such as E. coli, may more readily grow on their surfaces.
| • | Puree honeydew chunks with white grape juice for a chilled summer soup. |
| • | Layer thinly sliced cantaloupe with lox on a bagel. |
| • | Make a salad with watermelon chunks, spinach, and feta crumbles. |
| • | Avoid melons that are lopsided or have a flat side. |
| • | They should not have cracks, soft spots, or dark bruises. |
| • | Melons do not continue to ripen post- picking. In order to select a vine-ripened melon with peak flavor, check the stem area for a smooth, slightly sunken scar; this indicates that the melon was ripe and easily pulled from its vine. |
| • | Avoid ones with stems on the scar; those were picked while still green and not fully ripe. |
| • | Check for a scent; a ripe melon will have a deep, intense fragrance. |
| • | A ripe watermelon should rattle when you shake it because the seeds loosen as the fruit matures: Thumping the melon should produce a slightly hollow sound. |
| • | To best preserve nutritional content, buy melons whole (some stores offer halves or quarters). Certain nutrients, especially vitamin C, are diminished by exposure to the air. |
| • | Store whole melons unwashed in the refrigerator crisper and consume them within 5 days. |
| • | The riper they are, the shorter they will keep. |
| • | Before eating, scrub the skin with a clean vegetable brush under running water. Blot it dry before cutting. Proper washing ensures that melons such as cantaloupe do not harbor harmful bacteria. |
| • | To minimize the chances of bacterial growth, keep cut melons refrigerated at or less than 40°F (32°F to 34°F is best) for no more than 7 days. Toss cut melons that have been left at room temperature for more than 4 hours. |
See also Butter and Margarine; Cheese; Ice Cream; Yogurt
Typical serving size: 1 cup of milk (8 fl oz or 236 mL)
HOW THEY HARM
High cholesterol
Lactose intolerance
Allergies
Acne
WHAT THEY HEAL
Bone loss
Insulin resistance
Milk is a good source of dietary calcium, a mineral needed to build healthy bones and teeth and to maintain many of the basic functions of the human body. The milk sold in North American markets is also fortified with fat-soluble vitamin D, and homogenized for a smooth texture. Two to four servings a day of milk and other dairy foods are recommended.
THE RAW MILK ISSUE
The controversy surrounding raw milk continues to stir up debate. Enthusiasts claim that raw milk is fresher and tastier and that it cures certain ailments. However, unpasteurized milk may contain disease-causing organisms from the cow, from its human handlers, or from the milking and processing equipment. In the pasteurization process, milk is heated hot enough and long enough to kill most microorganisms without compromising the taste or the nutritional content of the milk. The sale of unpasteurized milk is illegal in North America, and health regulatory bodies urge pregnant women and people with weakened immune systems to avoid raw-milk cheese.
Widely available types of milk include regular whole milk (not less than 3.25% fat), low-fat and skim milk (with fat from 2% to less than 0.5%), and cultured buttermilk (less than 1% fat). Another type of milk known as UHT (ultra-high temperature) is processed at high temperatures so that it can be stored without refrigeration for long periods. To make evaporated milk, 50 percent of the water is evaporated. Then, for condensed milk, sugar is added—up to 40 to 45%. Dry, or powdered milk, has had all the moisture removed. Flavored milk, such as strawberry and chocolate, has about 4 tsp or about 64 calories of added sugar per 8-oz carton.
Cream, which is made from skimming off the butterfat from the top of milk, is dense with calories—a mere tablespoon has 25 calories. Other common dairy products include cheese, ice cream, and yogurt.
Milk and dairy products in North America are almost always made from cow’s milk, but other types of milk have been gaining popularity. For example, goat’s milk can be used exactly like cow’s milk. It’s usually a little thicker and creamier in texture and can have a musky odor. It can be easier to digest and is a rich source of vitamin A and riboflavin. However, those with lactose allergies may still be affected by goat’s milk, too.
60% of adults in the United States cannot digest lactose, the sugar in milk.
Helps support bone health. One cup of milk contains about 300 mg of calcium. A diet rich in calcium can help prevent osteoporosis.
Prevents insulin resistance. Two Harvard studies found that people who made dairy foods part of their daily diets were 21% less likely to develop insulin resistance and 9% less likely to develop type 2 diabetes.
High blood cholesterol. One cup of whole milk contains 5 g of saturated fat, which is 25% of the Recommended Daily Intake (RDI) for saturated fat. A steady habit of drinking whole milk, in turn, can lead to high blood cholesterol.
Lactose intolerance. Many North Americans have some degree of intolerance to milk because they lack the enzyme that is needed to digest milk sugar, called lactose. The alternative is lactose-reduced milk or even small amounts of regular milk. The body also digests the lactose in yogurt and cheese more easily than in milk.
Allergies. Cow’s milk can cause reactions in children and should be kept out of the diet during the first year of life.
Acne. Research suggests that consuming milk may increase the levels of pimple-producing hormones known as androgens in the body, which can lead to more outbreaks in both adults and teenagers.
| • | Mix evaporated skim milk into soup, which will give it extra body without extra calories. |
| • | Make your own homemade whipped cream and avoid preservatives by beating a cup of cream with a whisk. |
| • | Stir some fat-free dry milk powder into baked goods to boost the calcium. |
| • | When buying milk and dairy products, pay attention to the date on the carton, which indicates the last day on which the milk can be sold. |
| • | Look for milk dated several days in the future. |
| • | Milk is a low-acid food and is prone to spoiling: Even pasteurized milk contains bacteria and will quickly spoil unless refrigerated. |
| • | Before the expiration date, extend the shelf life of milk by 4 to 5 days by zapping it in the microwave for 60 to 90 seconds. |
| • | Place milk toward the back of the refrigerator, where it is colder than on the door. |
| • | A temperature just above freezing is ideal, but milk should not be frozen. |
| • | Milk is very sensitive to light, which rapidly breaks down the riboflavin and causes unpleasant changes in taste. Cardboard containers preserve their content better than clear plastic or glass bottles: Milk stored in bottles should be kept in the dark. |
Typical serving size: ½ cup, cooked (2.8 oz or 78 g); or ½ cup, raw (1.4 oz or 35 g)
HOW THEY HARM
May be poisonous
WHAT THEY HEAL
Heart disease
High blood pressure
High cholesterol
Prostate and breast cancer
Immunity
Weight gain
MUSHROOM FACTS
| • | Used in every age and culture as food, mushrooms have also served as medicines and as stimulants or hallucinogens. |
| • | Mushrooms contain a high concentration of glutamic acid—the naturally occurring form of monosodium glutamate (MSG). That is why they are great natural flavor enhancers in many dishes! |
Mushrooms and truffles are fungi, primitive plants that draw their nutrients from the partially decomposed tissues of more complex vegetation, such as trees. Their cell walls are made of chitin, a cholesterol-lowering dietary fiber.
The common white mushroom was first cultivated by the French more than 300 years ago in abandoned gypsum quarries near Paris, but only recently has it become possible to cultivate a number of other species on a commercial scale. Thanks to this development, a wide range of mushrooms is now offered by many supermarkets.
Truffles grow underground among the roots of certain oak, hazel, and linden trees. As a result of overharvesting and deforestation, truffles are now so rare and expensive that only minute shavings are used to flavor dishes. Attempts to grow them on a commercial scale have been unsuccessful so far.
Supports heart health. Mushrooms are one of the best plant-based sources of niacin: Studies have shown that niacin can help reduce the risk of heart disease and atherosclerosis. Three ounces (85 g) of portobello mushrooms provide almost 20% of the daily niacin requirement. The same-size serving of white mushrooms provides 17%, while shiitakes yield 6%.
Lowers cholesterol and blood pressure. All mushrooms contain good amounts of potassium, which can have a positive effect in lowering blood pressure, and a substance called eritadenine, which helps lower cholesterol by promoting cholesterol excretion. In addition, tree-ear mushrooms, used in many Chinese dishes, inhibit blood clotting and are thought to lower cholesterol.
Protects against cancers of the breast and prostate. Portobello and white mushrooms are good sources of selenium. Selenium may help prevent prostate cancer—it is known to work with vitamin E to clean up the free radicals that damage cells. The Baltimore Longitudinal Study of Aging found that men with the lowest levels of selenium in their blood were four to five times more likely to have prostate cancer than men with high selenium levels. Additionally, mushrooms are rich in disease-fighting phytochemicals, and eating them regularly has been linked to a lower risk of breast cancer in Chinese and Korean women, according to studies.
Supports the immune system. Japanese studies have shown that certain mushrooms may favorably influence the immune system, with potential benefits in fighting cancer, infections, and such auto-immune diseases as rheumatoid arthritis and lupus. This effect may be related to the high content of glutamic acid, an amino acid that seems to be instrumental in fighting infections, among other immune functions. Shiitake mushrooms contain lentinan, a phytochemical that may help boost immune activity,
QUICK TIP:
Keep color with lemon juice
When preparing mushrooms, retain their color by squeezing a little lemon juice.
Helps cut calories. Extremely low in calories (a half cup contains only 10), mushrooms are virtually fat-free and a valuable source of dietary fiber.
Can be poisonous. Many common species of wild mushrooms produce toxins that are quickly lethal whether eaten raw or cooked. Because there is no feature that distinguishes dangerous mushrooms, and poisonous varieties often closely resemble edible ones, never gather or eat wild mushrooms unless a mushroom expert has identified them as safe. Additionally, some wild mushrooms, although safe to eat on their own, can be deadly when consumed with alcohol.
| • | Make soup with sautéed mushrooms, broth, diced tomatoes, garlic, and rosemary. |
| • | Stuff baked mushroom caps with chunks of chicken sausage. |
| • | Spoon jarred truffle paste over scrambled eggs and chives. |
| • | When buying mushrooms, look for firm buttons with no bruises. All mushrooms are handpicked but bruise easily. Handle them carefully. |
| • | Look for size: Flavor develops as the mushrooms grow, so the largest of any variety have the most flavor. |
| • | Place mushrooms in paper bags and store in the vegetable crisper of the refrigerator. Do not store mushrooms in cling wrap or plastic. |
| • | Five days should be the maximum storage time in the refrigerator. |
| • | Rinse mushrooms only just before using them, but do not peel them or remove the stalks—the skin is where the nutrients are. Simply slice, quarter, or chop with the skins on. |
See also Condiments
Typical serving size: 1 tsp or 5 mL
HOW IT HARMS
Diarrhea or vomiting
Allergies
Skin irritation
WHAT IT HEALS
Cancer
Heart disease
Inflammation
Bone strength
When you think of mustard, the first thing that probably comes to mind is the condiment. So you may be surprised to learn that mustard is good for more than just a sandwich spread, dip, or salad dressing ingredient.
In addition to the condiment, you can find mustard in the form of seeds or a powder made from ground mustard seeds. The seeds that are used to make traditional mustard come from a cruciferous plant, and the mustard greens from that plant can also be eaten for additional health benefits.
You probably won’t be eating enough mustard to gain all the health benefits, but in combination with other foods rich in the same nutrients, it can help several conditions.
Protects against cancer and heart disease. Mustard is a source of selenium, a mineral with antioxidant properties that may help protect against certain cancers, prevent cardiovascular disease, defend your cells against damaging free radicals, and give your immune system a boost.
Decreases inflammation. Mustard is a source of magnesium, which can help reduce inflammation, lower blood pressure, balance blood sugar, and relax muscles.
Eases PMS symptoms. The manganese in mustard can help strengthen bones.Mustard contains manganese and phosphorus, which contributes to strong bones and teeth and helps the body process carbohydrates and fats in protein synthesis.
Digestive problems. Ingesting too many mustard seeds (or more than a teaspoon of mustard powder) could result in diarrhea or vomiting.
Allergies. In rare cases, mustard may be a food allergen: It may also irritate the skin when used topically, despite being revered for its typically skin-soothing properties.
QUICK TIP:
Make Your Own Mustard
Create this condiment by adding 2 to 3 Tbsp (30 to 45 mL) of liquid (vinegar, wine, water, and/or flat beer) to about ¼ cup (59 mL) dry mustard (seeds and powder), and dress it up with turmeric (for a bright yellow tint), garlic, sugar or honey, salt, tarragon, or other herbs.
| • | Add mustard to salad dressings, sauces, and marinades. |
| • | Stir in some spicy mustard with grilled brussels sprout halves to add some spice to the vegetable. |
| • | For a little kick to your next stew or roast, add a couple teaspoons of mustard. |
| • | Yellow mustard is milder than Dijon mustard, which is pungent and a bit spicy. |
| • | Stone ground is usually more coarse, leaving larger chunks of mustard seed, creating a more spicy flavor and a pronounced texture. Nutritionally, most mustards are the same. However, Dijon-style mustards often have a bit more sodium than regular yellow mustard. |
MORE MUSTARD USES
If you have an aching back, arthritis pain, or sore muscles, add 6 to 8 oz of mild yellow mustard to a bath, or rub the mustard directly on the painful area (do a spot test first to make sure the mustard doesn’t irritate your skin). You can use mustard as a decongestant; simply rub prepared mustard on your chest and put a hot wet washcloth over it. Mustard can also help soothe and stimulate skin, so consider using it for your next facial mask.
| • | Refrigerate prepared mustard after opening. |
| • | Mustard seeds and powder can be stored in a dry, dark place. |
| • | Seeds are typically good for a year; mustard powder keeps well for about 6 months. |
See Kale and Other Cooking Greens
N
See also Flax; Peanuts and Peanut Butter
Typical serving size: 1 oz or 28 g
HOW THEY HARM
High in fat and calories
Allergies
Dehydration
WHAT THEY HEAL
Diabetes
Heart disease
High cholesterol
Cancer
Low energy
Constipation
Anemia
Weight gain
The embryos of various trees, bushes, and other plants, nuts and seeds are packed with all the nutrients needed to grow an entire new plant and have been valued for their nutritional content since prehistoric times. Nut- and seed-bearing plants have been cultivated since 10,000 BC.
Nuts have been shown to lower cholesterol and help control weight. Eating more nuts is also associated with a lower risk of stroke. Their healthy qualities may be attributed to their fatty acid profile along with their protein, fiber, and magnesium content. Nuts and seeds are one of the best food sources of vitamin E, an important antioxidant that enhances the immune system, protects cell membranes, and helps make red blood cells. Nuts and seeds also contain folate and other minerals such as iron, calcium, selenium, manganese, zinc, and potassium, flavonoids as well as plant sterols.
Seeds, such as chia, are also increasingly incorporated in our diets. These tiny seeds have been dubbed a “superfood” that delivers big results. The chia plant is native to Central and South America, but is also grown in Western Australia, now the world’s largest producer of the seeds. Unlike flaxseeds, chia seeds do not need to be ground. Chia seeds are gluten free and a good source of heart-healthy omega-3 fats.
Prevents diabetes. Nuts and seeds are good for blood sugar. Harvard researchers discovered that women who regularly ate nuts (about a handful five times a week) were 20% less likely to develop type 2 diabetes than those who didn’t eat them as often.
Wards off heart disease. Several large studies have found that a regular intake of nuts protects against heart disease. The Nurses’ Health Study found that women who ate more than 5 oz (142 g) of nuts per week had a 35% lower risk of heart attack and death from heart disease compared with those who never ate nuts or ate them less than once a month. Part of the reason may come from the high potassium content, which helps lower blood pressure by balancing sodium levels: A half-cup serving of almonds, peanuts, pine nuts, pistachios, or sunflower seeds provides more than 500 mg of potassium, more than is in a whole banana.
Lowers cholesterol. One recent study found that when people with high levels of “bad” LDL cholesterol ate about 1.5 oz (42 g) of sesame seeds a day for 4 weeks as part of an already heart-healthy diet, their LDL levels dropped by almost 10% more than when they followed the same diet without sesame seeds. Not surprisingly, their LDL levels went back up after they stopped eating the sesame seeds. Nuts also contain plant sterols that can lower cholesterol. One study showed that almonds significantly lowered LDL cholesterol in those who already had elevated cholesterol levels, and another study found that a diet that includes unsaturated fats from almonds and walnuts may have 10% more cholesterol-lowering power than a traditional cholesterol-lowering diet. Walnuts are also rich in heart-healthy omega-3 fatty acids; in one study men and women with high cholesterol levels who added walnuts to a healthy Mediterranean diet saw a drop in their LDL cholesterol.
May help prevent cancer. Nuts are rich in cancer-fighting antioxidants. A 1-oz (28-g) serving of almonds provides almost 50% of the Recommended Dietary Allowance (RDA) of vitamin E, and a similar serving of hazelnuts provides about 30%. Walnuts in particular are especially rich in ellagic acid, an antioxidant that may inhibit the growth of cancer cells. Brazil nuts are high in selenium, another antioxidant. One-quarter ounce (7 g) provides more than twice the RDA for this mineral. Plant sterols may also contribute to anticancer effects.
Boosts energy. Nuts are a “slow-burning” food containing a mix of fat and protein, and thus provide sustained energy.
Helps alleviate constipation. Most nuts and seeds are a good source of dietary fiber. A cup of almonds, for example, provides about 15 g.
Fights anemia. By weight, both pumpkin and sesame seeds have more iron to combat anemia than liver does.
Aids in weight loss. Researchers at Purdue University tested various snack foods, including unsalted peanuts, other nuts, and rice cakes. They found that following a peanut or peanut butter snack, hunger was reduced for 2 ½ hours, while other snacks caused hunger to return within a half hour. Interestingly, the peanut snackers adjusted their calorie intake spontaneously and did not add extra calories to their daily diet. Furthermore, there was a positive change in the fatty-acid profile of the diet reflecting the good-quality fats (monounsaturated) found in the peanuts.
Supports a vegetarian diet. Most nuts provide good amounts of protein. With the exception of peanuts, however, they lack lysine, an essential amino acid necessary to make a complete protein. This amino acid can easily be obtained by combining nuts with legumes.
NUTS AND SEEDS FACTS
| • | All pistachios are tan, but imported ones are usually dyed red, and some domestic varieties are bleached white. |
| • | By weight, both pumpkin and sesame seeds have more iron than liver does. |
| • | Cashew shells contain urushiol, the same irritating oil that is in poison ivy. Heating inactivates urushiol, so toasted cashews are safe to eat; the raw nuts, however, should never be eaten. |
Old School
Nuts are junk food.
New Wisdom
Nuts are excellent sources of protein and other nutrients as long as you keep servings to a handful.
High in fat and calories. The bad news is that nuts are high in calories and fat, but the good news is that with the exception of coconuts and palm nuts, their fat is mostly mono- or polyunsaturated. These are considered heart-friendly fats, especially when they replace saturated fats. Still, nuts should be consumed in moderation. Macadamia nuts have more than 1,000 calories per cup; Brazil nuts are a close second. Other nuts and seeds contain about 700 to 850 calories per cup.
30% to 50% lower risk of heart disease is associated with eating nuts several times a week.
Allergies. Some nuts, especially peanuts (although technically these are not nuts but legumes), provoke allergic reactions in many people. Symptoms range from a tingling sensation in the mouth to hives and, in extreme cases, to anaphylaxis, a life-threatening emergency. But because the different varieties are not closely related, a person who is allergic to walnuts, for example, may be able to eat another type of nut or seed.
Dehydration. Chia seeds can absorb a significant amount of liquid—you just don’t want them to do that during digestion. To avoid the problem and actually help maintain hydration, soak chia seeds in water before eating.
| • | Sprinkle toasted sesame seeds on oatmeal. |
| • | Dissolved in water, chia seeds create a gel that can be added as a thickener to soups and stews. |
| • | Drizzle melted bittersweet chocolate over hazelnuts, and let stand to set. |
| • | Toast nuts at 350°F for about 5 to 10 minutes before blending into a recipe; it helps bring out the flavor. |
| • | Garnish chili with toasted pumpkin seeds. |
| • | Create an easy holiday candy by combining 1 ½ lb (680 g) of melted white, dark, or milk chocolate confectionery coating and one can of mixed nuts. Drop by teaspoonfuls onto waxed paper to harden. |
| • | Look for plump nuts that are uniform in color and size. |
| • | Both roasted and raw nuts are healthy, but if you buy them roasted, look for unsalted ones. |
| • | Oils in nuts and seeds quickly turn rancid. Store nuts and seeds in airtight containers or in sealed plastic bags with the air pressed out in the refrigerator for up to 6 months. |
O
See also Grains
Typical serving size: ½ cup, cooked with water (4.2 oz or 117g)
HOW THEY HARM
Blood sugar spikes
WHAT THEY HEAL
Heart disease
High cholesterol
High blood pressure
Diabetes
Constipation
Weight gain
Oatmeal and other whole grain oat products such as oat bran and oat flakes are tasty, convenient, versatile, and economical sources of nutrients and phytochemicals. Commonly used as a breakfast cereal and in baking, oats can be added to many dishes, including meat loaf, burgers, and fish cakes, and can be used to thicken soups and sauces or as a topping for fruit crisps. They have beneficial effects on cholesterol, blood pressure, blood sugar, satiety, and gastrointestinal health.
On a weight-for-weight basis, oats contain a higher concentration of protein, fat, calcium, iron, manganese, thiamin, folacin, and vitamin E than other unfortified whole grains. Oats also contain polyphenols and saponins, powerful antioxidants with disease-fighting properties.
Reduces risk of heart disease. In 1997, the U.S. Food and Drug Administration granted the first food-specific health claim for use on oatmeal labels, stating, “Soluble fiber from oatmeal, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
Manages cholesterol levels. Oat bran is high in beta-glucan, a soluble fiber that can help lower blood cholesterol levels, thus possibly reducing the risk of heart attacks. Eating 3 g of beat-glucan a day (which is about the amount in one cup of cooked oat bran) can reduce blood cholesterol by about 5% and lower heart attack risk by about 10%. Some studies have shown that oats not only lower LDL cholesterol but may also boost levels of the protective HDL cholesterol. Oats contain a unique blend of antioxidants, including the avenanthramides that prevent LDL cholesterol (the “bad” cholesterol) from being converted to the oxidized form that damages arteries.
Lowers blood pressure. A study in Minnesota looked at a group of people who were taking medication for high blood pressure. Half of them were asked to consume about 5 g of soluble fiber per day in the form of 1 ½ cups of oatmeal and an oat-based snack, while the other half ate cereals and snacks with little soluble fiber. The people who were consuming the oats showed a significant reduction in blood pressure. And Yale researchers have found that eating a large bowl of oatmeal may improve the harmful reduction in blood flow that may happen after eating a high-fat meal.
QUICK TIP:
Use oats instead of bread crumbs
Add rolled oats instead of bread crumbs in meat loaf, or use it to coat chicken or fish patties before cooking.
Prevents diabetes. Oats also have been shown to reduce both blood sugar and insulin levels, an important asset in controlling diabetes. Human studies confirm that oat-soluble fiber reduces after-meal blood sugar and insulin in both healthy people, and those with diabetes.
Helps bowel regularity. As mentioned, oats also contain some insoluble fiber, which prevents constipation.
Aids weight loss. Oats have a high satiety value, meaning they take a long time to digest and therefore keep you feeling full longer. It is thought that both the protein and fiber in oats contribute to this effect. In one study comparing oatmeal to a sugared flaked cereal for breakfast, researchers found that subjects who ate oatmeal at breakfast consumed one-third fewer calories for lunch, thus helping with weight management.
Blood sugar spike. Unlike steel-cut or whole oat products, instant oatmeal ranks high on the glycemic load and can cause blood sugar to spike. Instant oatmeal can also contain higher levels of sodium, compared to the steel-cut version.
| • | Make a savory pilaf with steel-cut oats. |
| • | Fry skillet cakes from cold leftover cooked oatmeal. |
| • | Replace one-quarter of the flour with rolled oats in banana bread. |
| • | Avoid preflavored or instant oatmeal. Instead, buy plain oatmeal and sweeten and flavor it yourself during or after cooking. |
| • | Store oats in an airtight container and place in a cool, dry place. |
| • | For best results, use within the recommended storage time, which is usually within a year. If it smells rancid, toss. |
| • | Alternatively, oats can be frozen in a plastic bag with the air squeezed out for up to 3 months. |
Typical serving size: 1 Tbsp or 15 mL
HOW THEY HARM
High in saturated fat
Bacterial infection
WHAT THEY HEAL
High cholesterol
Hormone production
Nutrient absorption
Oils, which are made from a variety of vegetables and seeds, are pure fat and have 9 calories per gram, or 240 to 250 per oz. Before refrigeration, preserving foods with oil was critical to survival. Today, even with a limitless supply of healthy foods, oils are an important diet component. They provide a concentrated source of energy and fatty acids that are essential to build and maintain cell walls. They also add an appetizing flavor, aroma, and texture to foods, and because they take longer to digest than the other main food groups, they satisfy hunger.
Can be heart healthy. Oils contain varying amounts of saturated, monounsaturated, and polyunsaturated fatty acids. Polyunsaturated and monounsaturated fats tend to lower LDL cholesterol, especially when they replace saturated fats in the diet. This is the reason people who are concerned about cholesterol are encouraged to avoid most saturated fats and replace them with mono- and polyunsaturates. The best all-purpose dietary oils are canola, corn, olive, peanut, safflower, soybean, and sunflower oils, which contain predominantly mono- or polyunsaturated fats with very low levels of saturated fats. Vegetable oils contain no cholesterol.
Promotes hormone production. Fats such as oils are also necessary to make growth and sex hormones and prostaglandins, the hormonelike substances that regulate many body processes.
Improves nutrient absorption. Fats such as oils can help the body absorb and use fat-soluble vitamins A, D, E, and K.
High in saturated fats. Saturated fats tend to raise levels of artery-clogging LDL (low-density lipoprotein) cholesterol. The saturated fatty acids mostly responsible for raising cholesterol are lauric, myristic, and palmitic acids. Coconut, cottonseed, palm, and palm kernel oils all contain high levels of these damaging fatty acids. Palm, palm kernel, and coconut oils, like animal fats, are solid at room temperature and are highly saturated.
Dangerous bacteria. If you like to make flavored oils by adding herbs, garlic, or other ingredients, keep them refrigerated and throw them out after 2 days. Oil can support the growth of the bacterium that causes botulism, which is potentially fatal. Commercially prepared flavored oils usually contain additives that prevent bacteria from growing.
| • | Drizzle extra-virgin olive oil over steamed greens. |
| • | Flavor a radicchio and pear salad with walnut oil. |
| • | Make chocolate fondue creamier by blending in a tablespoon of canola oil. |
| • | Buy single-source oils, such as pure canola or pure olive, rather than blended oils. Blended oil often has an overwhelming proportion of the cheapest and probably least healthful oil mentioned, with only a negligible amount of the more expensive, better-quality oil. |
| • | Store oils in a cool, dark place. |
| • | Oil will retain its flavor for about 6 months. |
33% of calories in an average American’s diet today comes from fats and oils.
Typical serving size: ½ cup cooked sliced (2.8 oz or 80 g)
WHAT IT HEALS
High cholesterol
Constipation
Weight gain
OKRA FACTS
| • | In a 2011 Consumer Reports survey, okra was one of the vegetables least likely to be regularly consumed. |
| • | Okra can be used to produce top-of-the-line paper, the kind used to make fine documents and currency. |
A relative of the hibiscus, okra was brought to the Americas from Africa in the 1600s. The dark green pods are the main ingredient in spicy Creole stews or gumbos. In fact, okra is nicknamed “gumbo” in many parts of the world.
This starchy vegetable is low in calories—a ½-cup serving contains just 18 calories. It is also a source of the antioxidant vitamins A and C, folate, and potassium, an electrolyte that maintains proper fluid balance, helps to transmit nerve impulses, and is needed for proper muscle function and metabolism. It also contains thiamin and magnesium.
Okra’s gummy consistency may be off-putting to some people. To minimize the gumminess, try steaming or blanching the pods until just tender. Don’t slice the okra before cooking—less juice will be released if the inner capsule remains intact. Prepare okra along with an acidic vegetable, such as tomatoes, to reduce its gelatinous consistency. Some people prefer eating okra raw with dips, as part of a fresh vegetable tray, or in a salad.
Lowers cholesterol. Okra contains high amounts of pectin, which helps decrease blood cholesterol levels by interfering with bile absorption in the intestines and forcing the liver to use circulating cholesterol to make more bile.
Regulates bowels. The large amount of soluble fibers helps prevent constipation by absorbing water and adding bulk to the stool.
Aids in weight loss. Okra is a low-calorie food. The high fiber content may help induce feelings of fullness.
QUICK TIP:
Thicken soups with okra
Okra is high in starch, pectin, and soluble fibers, which help thicken soups and stews when it is cooked. As okra cooks, its fats are released and naturally thicken the soups and stews.
| • | Stir-fry sliced baby okra with plum tomato and onion. |
| • | Grill oiled okra sprinkled with Cajun seasoning. |
| • | Pack baby okra in a jar of leftover pickle juice and refrigerate for several days. |
| • | Look for firm pods that are bright green. |
| • | Avoid any okra with discoloration or blemishes. |
| • | Store unwashed okra in the vegetable crisper loosely wrapped in perforated plastic bags for up to 3 days. |
| • | Avoid moisture, as dampness will cause slime and mold growth. |
See also Oils
Typical serving size: 3 to 4 olives; 1 tsp to 1 Tbsp (5 to 15 mL) of olive oil
HOW THEY HARM
Blood pressure
WHAT THEY HEAL
High blood cholesterol
Breast cancer
Inflammation
Immunity
Weight gain
The all-purpose crop of the Mediterranean area, olives are indispensable in this region in the preparation of traditional dishes, such as braised duck and lamb stew. In contrast, North Americans tend to use them as a relish or garnish for salads and pizzas. A medium-size olive contains approximately 5 calories if green and 9 calories if ripe. High in monounsaturated fats, which may raise levels of the beneficial high-density lipoprotein (HDL) cholesterol, and very low in saturates, olives and their oil are thought to contribute to the low rate of heart disease in the Mediterranean countries.
Olive oil is an essential part of a heart-healthy Mediterranean diet. Made from pressed olives, it has a wide variety of uses, including salad dressings, cooking oil, and canning fish as well as cosmetics and high-quality soap. It contains 120 calories per tablespoon. Extra virgin and virgin olive oil are cold pressed and unrefined and contain the highest amount of nutrients.
Decreases “bad” cholesterol levels. The high monounsaturated fat content in olives and olive oil helps keep a diet heart healthy. One study found that adults who consumed about 2 Tbsp (30 mL) of virgin olive oil daily for just 1 week had lower LDL and higher levels of antioxidants in their blood. Numerous other studies conducted over the past 40 years attest to the oil’s heart benefits, including studies finding that olive oil not only lowers LDL but also raises HDL. Olive oil also contains phytochemicals and vitamin E, which help to clear cholesterol from arteries. However, note that these benefits occur only when used in place of saturated fats such as butter and margarine, not in addition to them.
Safeguards against cancer. The antioxidant phytochemicals hydroxytyrosol and oleuropein in olives and olive oil may work together, according to laboratory studies, to help protect against breast cancer. Lignans that are present in extra-virgin olive oil may protect against cancer by suppressing early cancer changes in cells.
Cools inflammation. Olive oil helps decrease inflammation, which contributes to arthritis, heart disease, and many other health problems. It is also linked to boosting immunity and helps your body use plant chemicals from other foods. For instance, lycopene, the fat-soluble antioxidant in tomatoes, is best absorbed when eaten with some fat.
Helps with weight loss. Studies suggest that olives and olive oil may slow stomach contractions, helping you feel full longer.
Blood pressure. Olives that are pickled in brine or dry cured are high in sodium, which may raise blood pressure in some.
30% of calories in a traditional Greek diet comes from mono-unsaturated fats, mostly from olive oil.
| • | Mix chopped green olives into a turkey burger mixture. |
| • | Drizzle extra-virgin olive oil over cannellini beans. |
| • | Dab olive tapenade on a multigrain cracker spread with goat cheese. |
| • | Because the heat and chemicals used in processing olive oil can diminish nutrient content, it is best to choose oils that are minimally processed, such as extra-virgin or cold-pressed oil. |
| • | Raw black olives are more pungent than raw green olives, which are picked sooner. However, in most canned versions, the difference in taste is more difficult to determine. |
| • | Low-sodium versions of canned olives are available. You can save about 70 mg of sodium per serving by opting for the low-sodium version. Rinse the olives once or twice in water before using to save even more. |
| • | Look for the date of extraction or use-by date on the label before purchasing. |
| • | To preserve flavor, store olive oil in an airtight container in the refrigerator or other dark, cool place. Refrigerated olive oil will solidify; it will need to reach room temperature before it can be poured. |
| • | Stored properly, olive oil will last for years. If the oil turns cloudy, its nutritional properties may have changed; toss and buy a new bottle. |
| • | Keep olives in the refrigerator, where they can be stored for up to 2 months. |
Typical serving size: ½ cup, raw (45 g)
HOW THEY HARM
Bloating and flatulence
WHAT THEY HEAL
Lung and other cancers
Heart attacks
High cholesterol
High blood sugar
Bacterial infections
Onions are members of the allium plant family, which also includes garlic, leeks, and shallots. Onions are divided into two categories: spring onions, which have a mild flavor and whose green tops and bulbs are eaten; and globe onions, which have a more pungent flavor and dry outer skins that are discarded. Shallots possess features of both onions and garlic, but are milder. Red onions have a mild, somewhat sweet flavor, which makes them a favorite for salads and sandwiches. Stronger white and yellow varieties are ideal for cooking, because they become milder and sweeter upon heating and they also impart a pleasant flavor to other foods.
Although onions in general are not high in vitamins and minerals, the green tops of spring onions are a good source of vitamin C and beta-carotene. A cup of boiled onions provides about 225 mg of potassium. They are rich in phytochemicals like flavonoids which protect against disease.
Protects against lung cancer. A study published in the Journal of the National Cancer Institute reported on the significant correlation between the high intake of dietary flavonoids and a reduced risk of lung cancer. Foods with the flavonoids that offer the best protection include onions as well as apples and white grapefruit.
Fends off other types of cancer. Sulfur compounds and flavonoids in onions may block the cancer-causing potential of some carcinogens. One Chinese study found that men who ate at least 1 Tbsp day of chopped onions and other related vegetables (garlic, scallions, chives, and leeks) had about half the risk of developing prostate cancer compared to men who ate less than ¼ Tbsp (4 mL) of these vegetables daily.
Prevents heart attacks. Folk healers have long recommended onions as a heart tonic: Researchers have now documented that adenosine, an aspirin-like substance in onions, hinders dangerous clot formation that causes heart attacks.
May boost “good” cholesterol levels. Studies indicate that onions may protect against the artery-clogging damage of cholesterol by raising the levels of the protective high-density lipoproteins (HDLs).
Stabilizes blood sugar levels. In one Egyptian study of diabetic rats, onion juice reduced blood sugar levels by an amazing 70%. One of few published studies in humans, from India, dates back some 30 years, but it found that people with diabetes who ate 2 oz (57 g) of onions a day experienced a significant drop in blood sugar levels. Researchers credit these effects to the sulfur compounds in onions as well as their flavonoids. Furthermore, onions are one of the richest food sources of chromium, a trace mineral that improves the body’s ability to respond to insulin.
May stop skin infections. Onions contain substances that have a mild antibacterial effect, which may validate the old folk remedy of rubbing a raw onion on a cut to prevent infection. However, more research is necessary.
Bloating and gas. Onions contain fructose, a common sugar that causes gas. Although it may cause discomfort, gas and bloating is usually not harmful.
| • | Make a sliced red onion, goat cheese, lettuce, and pumpernickel sandwich. |
| • | Sprinkle raw minced sweet onion on bean dishes. |
| • | Splash caramelized pearl onions with sherry vinegar as a condiment for roasts. |
QUICK TIP:
Eat them raw
Cooking onions at a high heat significantly reduces the benefits of diallyl sulfide, their cancer-protective phytochemical. Fresh raw onion offers the most health benefits, and mincing (or even chewing) the onion helps to release its phytochemical power.
20% lower risk of heart disease was observed in people who ate the most onions along with other foods rich in flavonoids.
| • | Globe onions should be firm, with crackly, dry skin. Reject any that feel soft, have black spots, which indicate mold, or have green sprouts showing at the top—these are well past their prime. They should have a mild odor. A strong, oniony smell indicates decay. |
| • | Scallions, or green onions, should have crisp, dark green tops and firm white bottoms. In general, the ones with more slender bottoms will have a sweeter taste. |
| • | Globe onions should be stored in a cool, dry place away from direct light, which can give them a bitter taste. Do not store them near potatoes, which give off moisture and a gas that causes onions to spoil more quickly. |
| • | Store scallions in the refrigerator. They can be kept for several days, but use them as quickly as possible before they begin to soften. |
Typical serving size: 1 medium orange (131 g), 1 medium tangerine tangerine (109 g) or ½ cup juice (4 fl oz or 125 mL)
HOW THEY HARM
Allergies
Tooth enamel erosion
Drug interactions
Canker sores
WHAT THEY HEAL
Cancer, including thyroid cancer
High blood pressure
High cholesterol
Stomach upset
Inflammation
Weight gain
Oranges and tangerines are usually associated with vitamin C, and for good reason: One medium-size orange provides about 70 mg, more than 90% of the Recommended Dietary Allowance (RDA) for women. Oranges contain smaller amounts of other vitamins and minerals, such as thiamine and folate. The fruit is also a good source of potassium.
WARNING!
FOOD-DRUG INTERACTION
Orange juice, as well as grapefruit and apple juice, may block the effects of certain drugs, such as the anticancer drug etoposide; beta-blockers to treat high blood pressure; cyclosporine; and some antibiotics. Speak to your doctor about any concerns.
A half-cup of freshly squeezed juice provides roughly the same amount of nutrients found in the fresh fruit, but much of the pulp and membranes are strained out of most commercial brands so you lose out on most of the fiber and flavonoids.
Tangerines are low in calories (about 35 calories in a medium fruit) and are richer in vitamin A (in the form of beta-carotene) than any other citrus fruit. A medium-size tangerine contains high levels of vitamin A as well as 130 mg of potassium.
Tangerines, along with clementines and satsumas, are actually types of mandarin oranges. These sweet citrus fruits with loose-fitting skins originated in China, but they are now grown in many parts of the world. As they moved into other tropical and subtropical areas, the original mandarin oranges were crossed with other citrus fruits to produce a variety of hybrids, including clementines, tangelos and tangors.
Limits growth of tumors. Oranges are powerful cancer fighters. Vitamin C is an antioxidant that protects against cell damage by the free radicals produced when oxygen is used by the human body. Additionally, oranges contain rutin, hesperidin, and other bioflavonoids, plant pigments that may help to prevent or retard tumor growth. Beta-cryptoxanthin, a carotenoid in oranges and tangerines, may help prevent colon cancer. Furthermore, nobiletin, a flavonoid found in the flesh of oranges, may have anti-inflammatory actions and tangeretin, the flavonoid found in tangerines, has been linked in experimental studies to a reduced growth of tumor cells.
May decrease risk of thyroid cancer. Results of a study in the Republic of Korea suggest that high consumption of raw vegetables, persimmons, and tangerines may decrease thyroid cancer risk and help prevent early-stage thyroid cancer.
Decreases blood pressure. According to a French study, orange juice can help lower blood pressure: Researchers believe it is due to the effects of hesperidin, a flavonoid that comprises 90% of total flavonoids in orange juice. Oranges also have good amounts of potassium, which help control blood pressure by lessening the effects of sodium. To that end, the American Heart Association recommends oranges and orange juice as foods that are potassium-rich.
Lowers cholesterol. Oranges contain a fair amount of pectin in the membranes between the segments of the fresh fruit. Pectin is a soluble dietary fiber that helps control blood cholesterol levels.
Relieves digestive distress. The Chinese use tangerines to help settle digestive upsets and alleviate nausea, while in France, the fruit is given to children to relieve indigestion and hiccups.
Fights inflammation. A medium-size tangerine fulfills about 30% of the adult Recommended Dietary Allowance (RDA) for vitamin C. This antioxidant helps to prevent harmful free radicals that are produced by the body’s digestive process and by exposure to tobacco smoke, radiation, and other environmental toxins.
QUICK TIP:
Eat the pith
Eat the orange with the pith, the spongy white layer between the zest and the pulp. Although bitter, the pith stores a good amount of the fruit’s fiber and antioxidant plant chemicals.
Helps with weight loss. Oranges are low in calories—one orange contains approximately 60. When you eat the whole fruit instead of drinking the juice, you also benefit from the fiber content, which may help you reach satiety faster than other low-fiber foods.
Allergic reactions. Orange peels may be treated with sulfites, which can trigger serious allergic reactions in susceptible people. Also, orange peels contain limonene, an oil that is a common allergen. Many people who are allergic to commercial orange juice, which becomes infused with limonene during processing, find they can tolerate peeled oranges.
Tooth enamel erosion. According to a study from the University of Rochester, orange juice reduced tooth enamel hardness by 84% in those who drank it every day for 5 days. Researchers attribute it to the high acidity of orange juice.
Canker sores. Oranges and tangerines, like other citrus fruits, can make these painful mouth sores even worse.
| • | Replace pineapple with peeled orange slices in an upside-down cake recipe. |
| • | Sauté tangerine sections, and drizzle with brown sugar and cinnamon. |
| • | Combine blood oranges, red onion, and spinach leaves in salad. |
| • | Marinate chicken wings in orange juice and a splash of hot sauce. |
| • | Add tangerine sections to whole cranberry sauce. |
| • | All varieties should be firm, heavy for their size, and have bright orange skin. |
| • | Oranges may be ripe even if they have green spots. |
| • | Avoid fruit with bruised, wrinkled skin or discoloration; this indicates age or improper storing condition. |
| • | Avoid canned oranges, which lose most of their vitamin C and some minerals during processing, and are usually packed in high-sugar syrups. |
| • | While most tangerine varieties are available from November to March, tangerines are especially popular at Christmas. |
| • | Oranges can be stored at room temperature or inside the crisper drawer for up to 2 weeks. |
| • | Store tangerines in the refrigerator for up to 2 weeks. |
| • | Avoid freezing the whole fruit, but fresh-squeezed juice and grated peel or zest may be refrigerated or frozen separately. |
Typical serving size: 3 to 4 oz or about 85 g to 113 g
HOW THEY HARM
Toxins
Gout
High cholesterol
Vitamin A toxicity
Creutzfeldt-Jakob disease risk
WHAT THEY HEAL
Anemia
Vitamin B12 deficiency
Protein deficiency
Despite high nutritional value, organ meats, or offal, have never achieved in North America the popularity that they enjoy in Europe. Pâtés and popular luncheon meats, such as liverwurst, are often made from organ meats and perhaps other variety cuts, such as the feet.
Organ meats vary in nutrition, but most offer high amounts of vitamin B12 and potassium—tripe and heart contain both. Many organ meats are low in fat but most are high in cholesterol, for example, beef brain and pork brain contain more than 2,000 mg per 4-oz (113-g) serving. Liver, probably the most popular organ meat in North America, provides more than 10 times the Recommended Dietary Allowance (RDA) of vitamin A, 50 times the RDA of vitamin B12, and 50% or more of the RDAs for folate, niacin, iron, and zinc. One drawback, however, is that liver is high in cholesterol.
Helps with anemia and vitamin B12 deficiency. Brains, heart, kidneys, and tongue all provide large amounts of iron and vitamin B12, which is necessary for keeping the body’s nerve and blood cells healthy. It also prevents a type of anemia called megaloblastic anemia, characterized by weakness and fatigue.
Provides high-quality protein. Not all organ meats are high in fat or cholesterol. The heart, liver, and kidneys are leaner than other types, and also contain such useful minerals as iron.
Dangerous toxins. Because one of the liver’s main functions is to metabolize and detoxify various chemical compounds, it may harbor residues of antibiotics and other drugs fed to meat animals as well as environmental toxins. For this reason, some doctors advise against eating liver on a regular basis.
Gout attacks. Organ meats are high in purines, which break down into uric acid in the body. An excess of uric acid causes painful inflammation that characterizes the trademark symptoms of gout, such as joint pain and toe tenderness. Therefore, organ meats are best avoided by those with gout and those who have a genetic predisposition to the disease.
Cholesterol. For most people, eating organ meats regularly will not affect their cholesterol levels. However, for people with heart disease or who are on cholesterol-lowering diets, the American Heart Association recommends consuming organ meats only occasionally.
Vitamin A toxicity. Liver is one of the richest dietary sources of vitamin A. When a person consumes more vitamin A than is needed, the excess is stored in the body; over time, vitamin A buildup can result in liver damage, fatigue, and other problems. Normally, it’s difficult—if not impossible—to consume toxic amounts of vitamin A from an ordinary diet. But because liver is so high in this nutrient, an individual who regularly consumes it several times a week may develop toxicity.
Creutzfeldt-Jakob disease. Organ meats from animals infected by mad cow disease (bovine spongiform encephalitis) can contain prions, abnormal protein cells related to the disease. Although a link has yet to be proved, there are concerns that eating infected organ meats could lead to a similarly fatal new human variant of the brain disease, Creutzfeldt-Jakob disease.
| • | Replace half the beef with chunks of beef kidney in a stew. |
| • | Simmer a smoked pig’s foot with sauerkraut. |
| • | Braise beef tongue in place of traditional beef pot roast. |
| • | It’s best to purchase organ meats from a local butcher you trust. The butcher can cut or trim the organs to your liking. |
| • | At the supermarket, look for the Safe Food Handling label on packages of organ meat. This label means the meat has undergone safe processing and includes handling and cooking tips. |
| • | Make sure that the organ meat is tightly wrapped and cold to the touch. |
| • | Store organ meats in the coldest part of the refrigerator or in the refrigerator’s meat drawer or bin. |
| • | Use organ meats within 2 days. |
See Shellfish