Are Organic Vegetables More Nutritious After All?

There may never be an end to arguments over whether organic food is more nutritious. But a new study is the most ambitious attempt so far to resolve the issue — and it concludes that organic fruit and vegetables offer a key benefit.

It's a scientific reply to an analysis that some researchers at Stanford University published two years ago. That paper, which generated lots of media coverage and much controversy, reviewed more than 200 studies of organic and conventional food, and concluded that organic foods do not really offer any significant nutritional benefit.

This new analysis, from a group of scientists mostly based in Europe, crunched data from an even bigger pile of studies: 343 of them, carried out over the past several decades. It will be published Monday in the British Journal of Nutrition.

The new analysis repeats some of the Stanford group's findings. It finds that organic and conventional vegetables offer similar levels of many nutrients, including minerals, vitamin C and vitamin E. Conventional crops are higher in protein. And there are fewer pesticide residues on organic foods, as you'd expect.

But the group found a significant difference in the levels of special compounds called antioxidants. "Across the important antioxidant compounds in fruits and vegetables, organic fruits and vegetables deliver between 20 and 40 percent higher antioxidant activity," says Charles Benbrook, from Washington State University's Center for Sustaining Agriculture and Natural Resources, a co-author of the study.

These antioxidant compounds, which go by names like flavonoids and carotenoids, are getting a lot of attention lately. Their effects remain somewhat murky, but scientists say they can protect cells from the effects of aging, or from the sort of damage that can lead to cancer.

Benbrook says this is a big reason why public health experts want us all to eat more fruits and vegetables: They deliver a good dose of antioxidants. And if organic produce provides more of them, he says, "we think that's a big deal."

Benbrook thinks there are a couple of reasons why they're seeing this result.

First, plants make these compounds to protect themselves when they run into challenges like insects or diseases. And organic crops, because they aren't protected by as many chemical pesticides, have to fight off more hungry bugs. "Plants in an organic field are getting chewed on," he says.

The second reason, Benbrook says, is that organic crops aren't getting as much fertilizer. More heavily fertilized conventional crops may grow faster and get bigger, but as a result, their nutrients may get diluted.

"That's why when you buy these great big juicy apples that are just sweet as sin, it's that extra moisture and carbohydrate that dilutes the vitamin C and the anthocyanins," he says.

This analysis, however, probably isn't the end of this debate.

Jeffrey Blumberg, a professor of nutrition at Tufts University, says attempts to draw conclusions from collections of hundreds of different studies, each one comparing organic and conventional food, are beset by a host of methodological problems. For one thing, there's no single "organic" or "conventional" production system.

Some organic crops get lots of organic fertilizer; some don't. Some are protected with lots of natural pesticides; some are not. Conventional practices vary widely, too. So it's difficult to know, in the end, what you really are comparing. And food that's compared in these studies may not be the same as the food you're buying in the store.

In any case, Blumberg says, the difference in nutritional quality between organic and non-organic fruits and vegetables really isn't that big — especially when you consider the gap between what Americans should eat, and what they really consume.

"Most Americans are getting only a couple of servings of fruits and vegetables every day," he says. "We're recommending that they get up to nine servings."

What really will make a difference in people's health, he says, is just eating more fruits, vegetables and whole grains. If you eat plenty of these foods — whether they're organic or not — you'll get plenty of antioxidants.

[via NPR: All Things Considered]

Breakfast Boosters: 14 Foods to Fight Off a Cold

Kiwi

Kiwis contain between 90 and 110 milligrams of vitamin C — more than an average orange. They are a good source of potassium, an important mineral for strong muscles and nerves, plus immune-boosting vitamin E. They are also packed with flavonoids and carotenoids — antioxidants that promote respiratory health, heart health and optimum well-being, says Suki Hertz, M.S., R.D., nutrition professor at the Culinary Institute of America. Cut kiwis in half and scoop out the flesh for a fruit salad or mash up and stir into plain yogurt.

Papaya

Papayas are praised for their anti-inflammatory properties. They're also an excellent source of vitamin C—one medium papaya supplies 313 percent of your daily requirement, explains Hertz. Additionally, they are a great source of beta-carotene, a phytonutrient that gets converted to vitamin A in your body and keeps eyes, skin and mucous membranes moist. Have a few slices for breakfast in the morning or blend some with orange juice for a tropical smoothie.

Ginger

If you feel a cold coming on ward it off with ginger, which can alleviate cold symptoms and clear nasal passages. It also promotes digestive health, reduces gas pains and relaxes the intestinal tract, explains Hertz. If you find yourself battling a stomach bug or winter cold, try steeping slices of fresh ginger in hot water for a soothing and healthy morning drink.

Pumpkin Seeds

Pumpkin seeds are packed with vitamins, amino acids and minerals, including zinc. Zinc helps the immune system by acting as an antioxidant and minimizing damage to cell membranes from free radicals, explains Hertz. Pumpkin seeds are delicious alone or sprinkled in yogurt, oatmeal or cereal. For a sweet and spicy breakfast on the go, try this energy mix.

Wheat Germ

Full of essential vitamins and fats, wheat germ, the nutrient source of the wheat grain, can help give your immune system a boost. It's also high in vitamin E, an antioxidant that helps fight inflammation, says Hertz. Sprinkle wheat germ in yogurt, oatmeal or cold cereal.

Beets

Give your morning glass of orange juice a boost by blending it with cooked beets — just remember to strain it before serving. Packed with antioxidants and magnesium, a mineral that assists with nerve and muscle function, beets are also especially rich in folate. This B vitamin helps prevent serious birth defects and is important for women of childbearing age and for heart health, explains Hertz.

Flax Seeds

Flax seeds are chock-full of important nutrients and minerals, including vitamin E, an antioxidant that keeps cells healthy, and alpha-linolenic acid, a vegetarian source of omega-3 fatty acids. To obtain these healthy fats, flax seeds must be ground first, explains Hertz. A coffee grinder works perfectly for this.
Famous for their nutty flavor, flax seeds can be sprinkled on yogurt, oatmeal or cold cereal. Flax oil is another option and a good way to add important nutrients to smoothies. Both flax seeds and flax oil are highly perishable and should be kept in the refrigerator for up to three months.

Lemons

Besides being packed with vitamin C, lemons promote healthy bacteria, rather than the type that can cause viruses and colds. Hertz suggests using lemon in place of sugar and salt, both of which can weaken the immune system. In the morning, try squeezing some on fresh fruit instead of sprinkling with sugar. 

Blueberries

It's no wonder blueberries are called a superfood — they have more antioxidants than any other fruit or vegetable. They are also one of the highest-ranking foods in anthocyanidins (cancer-fighting antioxidants) and are excellent sources of vitamin C, manganese and fiber, says Hertz. Start your morning with this Greek yogurt parfait, a beautiful dish that delivers a healthy mix of berries.

Eggs

Egg yolks are a good source of selenium, a powerful mineral that supports a healthy immune system. Research on eggs is proving they are not the heart-disease villains they were once thought to be, explains Hertz. The protein in the whites is of the highest value, and the yolks, although high in dietary cholesterol, are relatively low in saturated fat.

Tofu

People who don't eat enough protein tend to load up on carbs, which can increase blood sugar levels and weaken the immune system. Tofu is a complete protein and a good source of calcium and omega-3 fatty acids, all of which can strengthen the immune system, says Hertz. For a high-protein drink that's good on the go, try this quick smoothie.

Quinoa

Quinoa (pronounced keen-wa) is commonly referred to as a grain, but it's actually a seed that can be cooked. A super food, quinoa is one of the few "complete proteins" of the plant world, meaning it supplies all of the essential amino acids that are found in meat, poultry or fish, such as lysine, which helps with tissue repair, says Hertz. In the morning, swap white or whole-wheat bread with a multigrain loaf that's loaded with quinoa, bulgur and millet.

Grapefruit and Oranges

Everyone knows that citrus is chock-full of vitamin C, and it's also packed with powerful antioxidants and is low in calories, says Hertz. For a healthy breakfast that's sure to strengthen your immune system, try a fruit salad that combines three types.

Cottage Cheese

Cottage cheese contains selenium, a powerful antioxidant that can strengthen the immune system, says Hertz. To give your immune system a boost, try this breakfast parfait which combines cottage cheese with vitamin C-rich papaya and wheat germ.

Is Sugar Addiction Why So Many January Diets Fail?

 We've survived the stretch between Thanksgiving and New Year's Day, when rich, sweet treats come at us non-stop. Now is the season of reform, when gym memberships, cleanse books and weight-loss plans sell like gangbusters.

The cycle has become so predictable, and disheartening, as our collective motivation to change our ways dissolves by February like a sugar cube in a glass of champagne. I've certainly done my fair share of January food-restriction experiments that fizzled at the first sign of a Valentine's Day candy heart.

For me, it's refined sugar, pure and simple, that, over time, I've identified as the food I would most love to be able to resist.

This year, I vowed to seek out new ways to stay out of the drawer my colleague keeps stocked with chocolate bars of all brands and sizes — an alluring stash stored right next to my desk.

I'm not alone in singling out sugar and the undue power it wields over me, according to researchers.

Over the last few years, scientists who study the way food influences our brains and bodies have been moving toward a consensus that sugar is addictive. Not everyone agrees or is willing to come out and say it yet. But as anti-sugar crusader Robert Lustig of the University of California-San Francisco noted in a recent piece for TheAtlantic.com, the research is suggesting that we want sugar even more than we want fat.

Nicole Avena, a neuroscientist at Columbia University, has shown in lab experiments with rats how overeating of palatable foods (like sugar) can produce changes in the brain and behavior that resemble addiction.

About 11 percent of the population meets the criteria for food addiction, Avena says — and most say they're hooked on carbohydrates. To make the case to the general public, Avena has just published a book, Why Diets Fail, which she wrote with John Talbott, an author who recently went from borderline obese to fit by cutting sugar and most starches from his diet.

They offer a simple explanation for why many of us fail in our efforts to reform: We're addicted to refined sugars and carbs, and we don't have a good enough plan to fight them. They then lay out an eight-step plan for freeing ourselves from the vise and surviving the perilous withdrawal period.

Ashley Gearhardt, a psychologist at the University of Michigan who runs the Food and Addiction Science and Treatment lab, is a bit more cautious about comparing sugar to drugs like nicotine and alcohol. She says the addiction jury is still out on sugar. We still need to better understand whether people addicted to sugar experience tolerance and withdrawal in the same way they would with drugs, she says.

But, she says, the conventional advice of moderation will definitely not work for everyone.

"The majority of people will be able to moderate sugar," says Gearhardt. "But many people repeatedly fail when they try moderation."

Those people, according to Avena and Talbott, are good candidates for their plan, which boasts the prospect of a permanent break-up with sugar.

Eliminating sugar from the diet forever may sound draconian to some, given just how prevalent desserts and sweet treats are in our environment and our culture. But Gearhardt agrees with Avena that for some, it's better to make a consistent lifestyle change than to flip-flop.

"What we see from the animal models is that the most potent way to train the brain for addiction is when things become intermittent," says Gearhardt. For those with strong sugar cravings, she says, the allure can be like gambling — the fact that you don't do it every day makes you more likely to double-down when you do get the opportunity. "You're flipping between extremes."

Some self-identified sugar addicts have managed to eliminate it from their diets, and those who are successful swear by it.

"I have not had refined sugar or flour in about 15 years, and I do not feel deprived," Michael Prager, a journalist who writes and speaks on food addiction, tells me. "I just found that life was better without it."

Health authorities agree that Americans' current habit of consuming an average of 22 teaspoons, or 110 grams, of sugar per day is too much. The American Heart Association suggests that women consume no more than 6 teaspoons (30 grams) a day, and men limit themselves to 9 teaspoons (45 grams) a day.

I doubt I'm consuming 22 teaspoons a day — I'm not a soda drinker, nor do I binge on cookies or ice cream. But regardless of whether the quantity you consume is excessive by these standards, if you're like me, the frequency and strength of the sugar cravings alone may be enough to drive you to seek help.When I eat sugar, I can feel something devilish turn on in my brain: a voice saying, "More, more, more."

So I asked Gearhardt and Prager for their tips on how to conquer sugar cravings. I also referred to Avena and Talbott's book, Why Diets Fail. Many of their tips overlapped, so I've compiled them here.

• If you think you are highly sensitive to sugar, then trying to have just a little may be worse than having none at all, because it could keep the sensitivity alive, says Prager. Instead, try to eliminate it entirely for at least three weeks to see if the cravings fade.

• When embarking on a sugar-free mission, try to keep the long-term goals at the forefront of your mind. Keep reminding yourself of how much you'll enjoy feeling stronger and healthier, or how you'll enjoy better-fitting clothes.

• Take a week or two to monitor exactly when the cravings hit. Then figure out what the cues are — like stress, boredom, emotional downers or the need for a distraction.

• In these moments when the cravings hit, pause and think about what you need or do not need to eat at the moment. Are you actually hungry? Can you fulfill the need another way, like taking a quick walk?

• Find new foods that are rewarding, like new kinds of nuts and fruits, and keep them around. "Our environment always shoves in our face hyper-rewarding foods, and we can't control that," says Gearhardt. "We can keep foods we do like around, so that if we find ourselves in a bad mood, with cravings, we're not setting ourselves up to fail."

• Exercise. A recent brain imaging study found that cardiovascular activity may repair the part of the brain affected by food addiction. It also found that people who exercise regularly had a lower "reward response" to images of palatable food.

Still, these strategies may not work for everyone. If you feel like you're white-knuckling it and it's just too hard, Geardhardt recommends seeking professional help from food addiction specialists.

[via the salt]

How To Heal Cavities Naturally

The world is slowly waking up to the fact that, when you give the body what it needs, it can heal things we previously thought were impossible. A fine example of what is often deemed as an incurable health problem is dental cavities, but extensive research is now becoming more public about the true nature of tooth decay and the fact that there are proven remedies that can remedy it.

The Lies Perpetrated About Tooth Decay

According to the American Dental Association, the reason we have tooth decay is as follows:
“[Tooth decay] occurs when foods containing carbohydrates (sugars and starches) such as milk, pop, raisins, cakes or candy are frequently left on the teeth. Bacteria that live in the mouth thrive on these foods, producing acids as a result. Over a period of time, these acids destroy tooth enamel, resulting in tooth decay.”

There are a few problems with this theory, including:

• Groups of indigenous people who had fermentable carbohydrates stuck on their teeth all the time that did not brush or floss were mostly or completely free of tooth decay.
• Bacteria do not consume processed sugar or flour because of the lack of nutrients in them.
• Foods that bacteria like to eat, such as milk, vegetables, meat, fish and fruit, are not commonly implicated in causes of tooth decay.

So if the modern explanation of tooth decay is not accurate, what is actually the cause of tooth decay?

What Actually Causes Tooth Decay

Tooth decay, as researched by Dr. Weston Price and other dental pioneers, boiled down to three factors:

• Not enough minerals in the diet.
• Not enough fat-soluble vitamins (A, D, E, and K) in the diet.
• Nutrients not being readily bioavailable, and your intestinal system not properly absorbing them. The presence of phytic acid largely influences this factor.

Over a period of time, if your diet lacks vitamins and minerals from a poor diet and/or contains high levels of phytates (from grains, seeds, nuts, and legumes), the blood chemistry and the ratio of calcium and phosphorous become out of balance, which results in minerals being pulled from bones, causing tooth and bone loss.

So, the long-standing belief that sugar causes tooth decay is true, but as a result of it depleting nutrients from the body, not because bacteria eat it and produce acid that ruins your teeth.

The Food Remedies That Can Heal Cavities and Tooth Decay

In order to restore the ratio of calcium and phosphorus in our blood, and to enable minerals to bond to our teeth, it is not enough to just avoid eating too many sweet or processed foods. We must also eat health-building foods, containing copious amounts of minerals and vitamins that will build a glassy hard tooth structure.

Foods to focus on are:

• Coconut oil, grass-fed organic dairy (especially butter), grass-fed meats, seafood and bone broths.
• Organic cooked vegetables (soups with bone broth are ideal).
• Organ and gland meats, like liver.

Limit foods that are high in phytic acid, like grains, beans, nuts and seeds, as well as limiting processed food intake full of processed flours and sugars that upset blood sugar balance.

Supplements to consider are:

• Fermented cod liver oil – very high in fat soluble vitamins A, D and K.
• Magnesium – required to use calcium and phosphorous effectively.
• Gelatin – if you don’t have time to make bone broth, this is a good alternative and is great for gums and digestion.

[via Real Farmacy]

Your Organic Thanksgiving

Truly appreciate the earth’s bounty this year: Make your meal organic.

Thanksgiving began as a harvest festival—a celebration and appreciation of the earth's bounty. 
Now it's easier than ever to honor that tradition with an organic, authentic, and delicious Thanksgiving feast.

Look for local sources for your ingredients.


Go to farmers' markets and farm stands, or at least a grocer that buys from local farmers. 
When you buy from a local producer, you get the freshest food, which tastes best and is most nutritious. 
And buying locally saves on energy (less used to package and transport the food to you). 
Last but not least, when you support your local farmers you help them to stay in business, preserving invaluable open spaces in your area.
 To find local resources nearest you, visit the All Organic Links and you can search by category.

Eat what's in season where you live.


The original Thanksgiving feast included some of the foods we eat today, like pumpkins and turkey (or at least wild fowl of various kinds), because they were abundant and in season in New England at that time. 
Try to include in your Thanksgiving feast what's in season where you live. 
The freshest and best-tasting food always is what's in season. 
The Natural Resources Defense Council has created a handy look-up so you can see what's in season in your state.

Ask for an organic or free-range turkey.


Most of us today eat farm-raised rather than wild turkey on Thanksgiving. 
Get an organic turkey, which is raised with access to fresh air and fed a healthy, all-natural diet, which the latest research shows make them more nutritious than factory-raised meat. 
You can get organic or free-range turkeys from local farmers and at many grocery stores. 
If you can't find one, you still have time to buy one online and have it shipped to you.

Try these sources:

Jaindl's Farms

Diamond Organics 

Applegate Farms

Use nondisposable or compostable dishes.


When it comes to dishes and utensils, the most eco-friendly are those you can wash and reuse when the feast is done. 
But if you must use disposable ones, look for those made of recycled or biodegradable materials, like corn or sugarcane, rather than one-time-use plastic.

Give thanks.


We have so much to be thankful for in this country, especially for the abundance of food and the chance to choose where and how we get it. 
You can show your gratitude and enjoy your best and most satisfying Thanksgiving ever when you buy organic and local.

[via Organic Gardening]

25 Indigenous Fruits and Vegetables Promoting Health All Over the World

In a recent issue of the Barilla Center for Food & Nutrition’s periodical BCFN Magazine, titled Food for Health: Paradoxes of Food and Healthy Lifestyles in a Changing Society, Food Tank co-founder Ellen Gustafson observed that the Western diet has taken over the world in the past 30 years – and the results have been disastrous. Global obesity rates have doubled, pushing the growth of diet-related illnesses such as diabetes, hypertension, and heart disease.

The bad health effects of this diet, high in refined sugars and fats and full of processed grains and meat, have been observed worldwide. In an article series for Food Tank, the organization Brighter Green has written about the public health problems caused by the increasing availability of high-calorie, low-nutrient fast food in Mexico, China, and South Africa.

Unfortunately, traditional diets and indigenous crops that have reliably fed communities for centuries across the world are rapidly being replaced by unhealthy foods. The U.N. Food and Agriculture Organization (FAO) reports that approximately 75 percent of the Earth’s genetic resources are now extinct, and another third of plant biodiversity is predicted to disappear by the year 2050.

But initiatives like the World Vegetable Center (AVRDC)’s Vegetable Genetic Resources System and Slow Food International’s Ark of Taste are working to catalog indigenous species of fruits and vegetables all over the world.

With the help of these incredible resources, Food Tank has compiled a list of 25 indigenous fruits and vegetables from regions around the world.

AFRICA

1. Amaranth: This versatile plant, which grows quickly in the humid lowlands of Africa, is a leafy vegetable typically consumed in places like Togo, Liberia, Guinea, Benin, and Sierra Leone. The plant thrives in hot weather and is an excellent source of protein, vitamins, and essential minerals, including calcium, iron, magnesium, potassium, and zinc.

2. Cowpea: Originating in central Africa, this legume is one of the region’s oldest crops. It is also drought resistant and can thrive in poor soil conditions. In addition to the peas, the leaves of the plant are also consumed as a vegetable.

3. Spider Plant: This green leafy vegetable, also known as “African Cabbage,” can flourish throughout Africa. It is high in protein, antioxidants, vitamins, and micronutrients.

4. African Eggplant: The plant is an important indigenous crop because it is high yielding, drought-resistant, stores well, and can be grown in poor soil. The leaves of the eggplant are also consumed, and it can represent an important income source for some families.

5. Argan: This tree, native to the southern coast of Morocco, produces fruit containing a valuable hard nut. This nut contains seeds which produce a deep yellow oil with an unmistakable, rich flavor. In Morocco, there are a number of women’s cooperatives dedicated to producing argan oil.
EUROPE

6. Perinaldo Artichokes: This popular thistle vegetable, valued for its tasty center, is native to the Mediterranean region and originally cultivated in ancient Greece. Perinaldo, a small Italian town near the French border, produces a variety of artichoke lacking spines or a choke and violet in color. The edible flower bud is a good source of fiber, vitamin C, folic acid, and various minerals. This variety of artichoke is drought resistant and very hardy.

7. Formby Asparagus: Formby asparagus is notable for its coloration: white base, green stem, and purple-tinged tip. The vegetable is rich in protein, fiber, vitamin B6, calcium, magnesium, and zinc. It is a valuable addition to any diet because it aids in protein synthesis, reduces calcium loss, and has antioxidant properties.

8. Filder Pointed Cabbage: The cruciferous vegetable provides a rich source of beta-carotene, vitamins C and K, fiber, and it serves as an antioxidant and anti-inflammatory. Cabbage can be stored cold for months at a time and is eaten in the dead of winter when other vegetables are dormant.

9. Målselvnepe Turnip: This hardy, root vegetable variety has been improved over the years through selective cultivation in Norway. It has an excellent, yet strong and distinct taste compared to other turnip varieties. It can be eaten raw, roasted, baked, and boiled, and is frequently used to enhance the flavor of soups, salads, stir-frys, and side dishes. The turnip is an excellent source of vitamin C and potassium.

10. Ermelo Orange: Produced in the town of Ermelo in northern Portugal, these medium-sized oranges are extremely sweet and juicy. Ermelo oranges are distinctive because they have a thin rind and are less fibrous. The fruit is grown on small plots of land overlooking Lima River and pesticides, insecticides, and chemical fertilizers are forbidden in the region.

ASIA

11. Bitter Melon:  Despite its distinctive appearance and bitter taste, this vegetable, originally from the Indian subcontinent, is popular in a number of Asian countries. Those who overlook the vegetable’s warty appearance can benefit in a number of ways from eating this plant. The gourd has cancer-fighting properties, helps cure diabetes, and can help cleanse the body of toxins.

12. Pamir Mulberry: The Gorno-Badakhshan province of Tajikistan has a mountainous terrain ill-suited for the production of typical grains, including wheat and barley. The Pamir Mulberry grows well in this environment and is an important food source during times of crises. The berries can be eaten raw, dried, whole, ground, or as a jam.

13. Okra: The edible green seed pods of this plant are a common ingredient in soups and sauces and popular in Indian and Pakistani cuisine. Okra is also an important export crop in the Philippines, Thailand, Malaysia and Vietnam. The vegetable is a rich source of vitamins and minerals and the seeds provide quality oil and protein.

14. Mungbean: The mungbean is important in Asian diets and valuable for its easily digestible protein. High levels of iron in the vegetable help improve the diets of the most vulnerable women and children, and mungbean production offers an opportunity for increased income for small-scale farmers. In addition, the vegetable can fix nitrogen in the soil, making it valuable for crop rotations.

15. Lemongrass: This valuable herb is used in many Asian countries, including India, Sri Lanka, Thailand, Vietnamese, Malaysia, Cambodia, and Indonesia. Lemongrass possesses many minerals and essential vitamins, which help control blood pressure and prevent heart disease. It is also valuable for its essential oils, which are known to possess anti-microbial, anti-fungal, antioxidant, and anti-septic properties.

AUSTRALIA AND OCEANIA

16. Lifou Island Yam: This starchy tuber plays an important role in both nutrition and food security in many Pacific Island nations. The vegetable is also very versatile--it can be roasted, fried, grilled, boiled, smoked, or grated. Yams are important because they can be stored for long period of time, and the vegetable has a social and cultural significance on many islands.

17. Bunya Nut: Bunya nuts have long been a prominent food in the culture of Australian Aboriginals - so much so that, prior to European settlement, Aboriginal tribes would travel long distances to attend festivals celebrating the Bunya season. The Bunya nut is similar to the chestnut both in appearance and taste. The nuts grow on enormous Bunya pines in the few rainforest regions on the continent, but these trees are increasingly less commonly found.

18. Kumara: Also known as the sweet potato, kumara is cultivated in many Pacific Islands and was a staple crop for hundreds of years. The vegetable is a great source of protein, vitamins A and C, iron, calcium, and dietary fiber.

19. Perry Pear: This formerly wild variety of pears are pressed for their juice. The pear juice is then transformed into a fermented alcoholic beverage. The perry pear was introduced into Australia by the English, but its production is still very limited, and many of the perry pear varieties are currently facing extinction. During the height of gold-mining in Australia, perry pears were used to make a safe low-alcohol content beverage for miners.

20. Rourou (Taro Leaves): In a number of Pacific Island countries, such as Fiji, taro leaves are eaten and used in various cooking techniques. The leaves provide an excellent source of vitamins A and C. The leaves also have a social importance in ceremonial feasts and are a good local cash crop. In addition, the corms of the giant swamp taro plant have the potential to help feed a large number of Pacific Island countries.

AMERICAS

21. Yacón: Also known as the Peruvian Ground Apple, this root vegetable was cultivated throughout the Andes for more than a millennium. Because the vegetable consists mostly of water, it provides isolated inhabitants with a refreshing food resource. Yacón also contains inulin, a low-calorie, high-fiber sweetener that aids digestion while inhibiting toxic bacteria.

22. Papalo: This popular herb, known for its strong skunk-like smell, is used in the American Southwest, Mexico, and South America. Papalo, typically eaten as a garnish, is valued for its medicinal properties, including regulating blood pressure, relieving stomach disorders, and addressing liver problems. This unique herb has a hardiness to heat, allowing it flourish in hot climates.

23. Hinkelhatz Pepper: The Hinkelhatz pepper has been cultivated by the Pennsylvania Dutch since the 1880s. The plant produces small, heart-shaped peppers with a red or yellow color. Hinkelhatz peppers have a stocky, spicy flavor, so they are frequently pickled or pureed into a pepper vinegar used as a food topping. The pepper is important because it is cold-tolerant, pest and disease-resistant, and a prolific producer.

24. Nova Scotia Gravenstein Apple: This variety of apple is an early-season favorite in Canada because it can be used for a host of different purposes. The flesh is tender and crisp, and the apple’s juice is sweet-tart and intense. The apple is eaten fresh, but is also great for cooking, makes a flavorful cider, and can be stored cold for months at a time.

25. Guayabo: The green fruit, native to Uruguay and southern Brazil, has an appealing sweet and sour taste. In addition to its balanced taste profile, the fruit provides excellent nutritional and medicinal value because of its superior mineral and antioxidant content. In Uruguay, the guayabo is readily adapted to shallow soil and a mountainous environment, allowing the fruit to thrive even in the wild.

Plant-Based Protein Powerhouses

 

Like most people who have a higher health conscious, most vegans and vegetarians have a story about how they came to the decision to live their particular lifestyle. No matter your reasons, one of the challenges for non-meat eaters is making sure they get enough protein every day. But it’s not as big a deal as many think. Like most of the nutrients from quality food, a little goes a long way. Back in the hunter/gatherer days, primitive man ate a lot less meat - usually around 20% of his total diet - a far cry from how much the average American consumes daily in the 21st century.

Protein is an essential nutrient that plays a key role in how our bodies function. But too much protein is associated with several diseases. It is more important to eat a varied diet than to isolate and focus on any one nutrient. Including more plant sources of protein will also offer more health benefits including more fibre and nutrients. There are lots of nutrient dense foods with a high protein content, here are some of the top plant based proteins:

Below is a list of the top-7 plant-based foods high in protein and view our plant-based protein chart for simple conversions.

1. Quinoa: 11g Protein / Cup

A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.

2. Lentils: 17.9g  Protein / Cup

Delicious, nutritious and super easy to prepare. Trader Joe’s sells them pre-cooked and I’m not afraid to just eat them cold right out of the package for lunch or a snack on the run.

3. Tempeh: 24g Protein / 4 Ounces

A fermented soybean-based food, tempeh is a healthy protein-packed alternative to it’s non-fermented cousin tofu. It makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables.

4. Seitan: 24g Protein / 4 Ounces

An excellent substitute for beef, fish and soy products, one serving provides about 25% of your RDA of protein. But not for those with gluten sensitivities, as it is made from wheat gluten.

5. Beans (Black, Kidney, Mung, Pinto): 12-15g Protein / Cup

I love beans. Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties are a daily staple of my diet.

6. Spirulina: 6g Protein / 10 grams

A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids. At 60% protein (the highest of any natural food), it’s a plant-based protein powerhouse that finds it way into my Vitamix blends daily.

7. Hemp Seeds: 16g Protein / 3 Tbsp

With a perfect ration of omega-6 and omega-3 EFA’s, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.

[via Mind Body Green]

Healthy Snacks Made of Real Foods

Tasty, nutrient-packed munchies that satisfy your craving without busting your diet.

What do you do when you are starving for something to eat in-between meals? For me, I will start grabbing anything that is edible around me or in the fridge. Fully aware of my tendency to scavenge, I always make it a point to stock my refrigerator only with healthy snacks, so that when hunger pangs strike, I will always have access to foods that aren’t just satisfying but also healthful.

Even if you are on a diet, you shouldn’t stop snacking. Going too long without eating can cause your blood sugar to drop too low, leading to irritability, foggy brain and reckless eating. For some, very low blood sugar levels, a condition known as hypoglycemia, can even trigger emotional stress, such as panic attacks.

To balance your blood sugar, eat every three to four hours throughout the day. But avoid gorging on high-fat and high-calorie snacks. Instead, opt for low-calorie snack foods that are nutrient-packed, like the ones I will show you later. These snacks are easy to carry around, full of antioxidants, and some are even powerful natural anti-inflammatories by themselves.

But a few cautions on snacks. Snacks are, well, snacks. They aren’t meant to replace regular meals. No matter how nutritious they may be, don’t go overboard with them and consume so much that you leave no room for well-balanced meals.

Though this is common knowledge, it is still worth repeating: Whenever possible, avoid snacks that contained preservatives (read: organic), added sugar, colorings and other additives. Check the food labels because they disclose valuable information about the food you will be putting into your mouth.

Lastly, here is a money-saving tip: Buy your favorite snacks in bulk and store unused ones in the refrigerator. It is much cheaper than buying individual packs from health food stores.

Happy snacking!

Golden Berries

Also called cape gooseberry and physalis, each golden berry is yellowish orange in color and comes enclosed in a paper-like husk that covers the fruit like a miniature lantern. In folk medicine, golden berries are used to treat a variety of ailments, including asthma, hepatitis, rheumatism and even cancer. A few studies on golden berries, such as the one carried out by Taiwan’s Chia-Nan University of Pharmacy and Science, have also found extracts of these cherry-sized berries to exhibit antioxidant and anti-inflammatory properties. Increasingly, fresh golden berries are also used as exotic garnish for cakes, pastries and other desserts.

Mulberries

Mulberries come in different colors, depending on the type of mulberry tree they are harvested from. There are white, red and black mulberry fruits and each tastes slightly different from one another. Black mulberries are generally considered the best due to a good balanced of sweetness and tartness. In Traditional Chinese Medicine, mulberries have traditionally been used to nourish the blood and to treat constipation. Mulberries contain resveratrol, the antioxidant found in grapes and red wine, as well as vitamin C, iron and trace elements. But avoid gorging on mulberries, as ingesting large quantity of these sweet berries may cause undesirable side effects. It is interesting to note that the leaves of white mulberry are the only food source for silkworm larvae, which is cultivated for their silk.

Goji Berries

Also known as wolfberries, goji berries have been used as a form of medicine as well as food for thousands of years by the Chinese. Traditionally used as an eye tonic, modern scientific studies have now attributed the vision-protecting properties of goji berries to the high-levels of zeaxanthin, a form of carotenoid critical for healthy eyes, found in these small fruits. Goji berries are also packed with vitamin C, trace minerals, protein, amino acids, fats and other phytochemicals, earning them the superfruit moniker.

Blueberries

Blueberries are well-known for their ability to douse chronic inflammation. Studies that have associated blueberries with better vision, improved memory, reduced intestinal inflammation and lower cancer risk can be traced to these miracle berries’ potent anti-inflammatory properties. The disease-preventing effects could be due to the anthocyanins, resveratrol and other phytochemicals found abundance in blueberries.

Dates

A staple food in the Middle East, dried dates are enjoyed everywhere now because of their wide availability and of course, their delicious sweetness. There are well over hundred types of dates, but dates can generally be categorized into three different groups: soft, semi-dry and dry. Besides containing high levels of energy-giving sugar, dates are also high in filling fiber, just what you need to stop a late afternoon hunger pang. But due to their high sugar content, go easy on them, especially if you are watching your blood glucose levels.

Figs

Do you know that the fig is called “fruit without flower” in Chinese (无花果)? However, to be exact, fig is not a fruit but a combination of the flowers and seeds of the fig tree. A potassium powerhouse, figs are godsend if your diet contains high levels of sodium. Low potassium intake combined with a sodium-rich diet has been associated with high blood pressure. Figs are popular all over the world due to their refreshing sweetness. They are rich in dietary fiber and are a sweet source of calcium and magnesium. Like other dried fruits, figs also provide good amounts of antioxidants for people who adore them.

Apricots

Looking somewhat like a peach, apricot is another fruit, other than fig, that has been cultivated by humans since ancient times. Apricots are rich in vitamin A and beta carotene, which are especially beneficial for the eyes. The high fiber content in apricots also make them a good choice for those with constipation.

Trail Mix

If you are looking a snack that contains a good mixed of proteins, carbohydrates, antioxidants as well as fats, then you won’t go wrong with a high-quality trail mix. Combining selected dried fruits, nuts and/or seeds, trail mix gives you the best of everything: the sweetness and tartness of dried fruits as well as the crunchiness of nuts and seeds.

Top 10 Inflammatory Foods to Avoid

Stay clear of these inflammation-causing foods to instantly upgrade your health.

According to statistics from the World Health Organization, about 12.9 million people worldwide died from some form of cardiovascular disease in 2004. Each year, the World Cancer Research Fund estimates that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

But study after study shows that the risk of heart disease and cancer are modifiable by our lifestyle choices which include the food we choose to eat each day. With every bite we take, we’re either balancing the pro- and anti-inflammatory compounds in the body, or tipping the scale to one end.

To shift the balance to your favor, other than incorporating more natural anti-inflammatory foods in your diet, it is also equally important to avoid or cut down on foods which are known to promote inflammation. Here, we look at the top ten foods which set the stage for inflammatory diseases:

1. Sugars

Pro-inflammatory Agent: Excessive sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes. Recently, it has also finally been proven that sugar, as well as dairy, are the causes of acne.
Find them in: Sugar-sweetened beverages like soft drinks, fruit drinks and punches are some of the major sources of dietary sugars that many have overlooked. Do you know that drinking a can of Coke is as good as sucking ten sugar cubes? Other obvious sugar-loaded foods to avoid or at least limit include pastries, desserts, candies and snacks. And when you are looking out for sugar in the ingredients list, note that sugar has many names: corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose are some of the creative names used.
Inflammation-dousing Substitute: Got a sweet tooth? Opt for natural sweeteners like stevia, honey, or blackstrap molasses to flavor beverages and foods modestly. Natural sugars found in fresh or dried fruits and fruit preserves with no added sugar are also great choices. Not only do they give you the sweetness you crave, fruits also supply you with vitamins, antioxidants and fibers that you won’t find in sugary foods and drinks. Dates, figs, persimmons, kiwis, tangerines and various types of berries are some of the natural healthy snacks you can sink your teeth into.

2. Common Cooking Oils

Pro-inflammatory Agent: Common vegetable cooking oils used in many homes and restaurants have very high omega-6 fatty acids and dismally low omega-3 fats. A diet consisting of a highly imbalanced omega-6 to omega-3 ratiop romotes inflammation and breeds inflammatory diseases like heart disease and cancer.
Find them in: Polyunsaturated vegetable oils such as grape seed, cottonseed, safflower, corn and sunflower oils. These industrial vegetable oils are also commonly used to prepare most processed foods and takeaways.
Inflammation-dousing Substitute: Replace your omega-6-saturated cooking oils with macadamia oil, extra virgin olive oil, or other edible oils with a more balanced omega-6 to omega-3 fatty acids ratio. Macadamia oil, for instance, has an almost one-to-one ratio of omega-6:3 fats, and it is also rich in oleic acid, a heart-healthy, monounsaturated fatty acid.

3. Trans Fats

Pro-inflammatory Agent: Trans fatty acids are notorious for their double whammy effect: they increase the levels of ‘bad’ cholesterol, while lowering levels of the ‘good’ cholesterol. But that is not all they can do. They have also been found to promote inflammation, obesity and resistance to insulin, laying the ground for degenerative illnesses to take place.
Find them in: Deep fried foods, fast foods, commercially baked goods and those prepared with partially hydrogenated oil, margarine and/or vegetable shortening. Note that items that list 0g trans fats on the label may still contain some amount of these toxic fats. This is because in the US, the government allows items containing less than 0.5g of trans fats to be declared as trans-fat free. Commercially prepared peanut butter is one good example. Your best bet is to read the ingredients list and make sure partially hydrogenated oil or vegetable shortening is not used.
Inflammation-dousing Substitute: Look for alternative products that contain no trans fats, and that do not have partially hydrogenated oil or vegetable shortening in the ingredients list. When in doubt, assume that all commercially prepared foods contain trans fats unless stated otherwise.

4. Dairy Products

Pro-inflammatory Agent: As much as 60% of the world’s population cannot digest milk. In fact, researchers think that being able to digest milk beyond infancy is abnormal, rather than the other way round. Milk is also a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties in susceptible people.
Find them in: Milk and dairy products are as pervasive as foods containing partially hydrogenated oil or omega-3-deficient vegetable oil. Apart from obvious milk products like butter and cheese, foods with hidden dairy content include breads, cookies, crackers, cakes, cream sauces and boxed cereals. Scanning the ingredients list is still the safest way to suss out milk.
Inflammation-dousing Substitute: Kefir and unsweetened yogurt are acceptable in moderation for those who are not allergic to milk. They are easier on the stomach as the lactose and proteins in the milk have been broken down by beneficial bacteria and/or yeasts.

5. Feedlot-Raised Meat

Pro-inflammatory Agent: Commercially produced meats are feed with grains like soy beans and corn, a diet that is high in inflammatory omega-6 fatty acids but low in anti-inflammatory omega-3 fats. Due to the small and tight living environment, these animals also gain excess fat and end up with high saturated fats. Worse, to make them grow faster and prevent them from getting sick, they are also injected with hormones and fed with antibiotics. The result is one piece of meat which you and I shouldn’t be eating.
Find them in: Unless otherwise stated, most, if not all, beef, pork and poultry you can find in the supermarkets and restaurants come from feedlot farms.
Inflammation-dousing Substitute: Organic, free-range animals that are fed a natural diet such as grasses instead of grains and hormones contain more omega-3 fats. Having more room to roam freely, they are also leaner and contain less saturated fats.

6. Red Meat & Processed Meat

Pro-inflammatory Agent: Researchers at the University of California San Diego School of Medicine found that red meat contains a molecule that humans don’t naturally produce called Neu5Gc. After ingesting this compound, the body develops anti-Neu5Gc antibodies – an immune response that may trigger chronic inflammatory response. Low-grade, simmering inflammation that won’t go away has been linked to cancer and heart disease. The link between processed meat consumption and cancer is even stronger. In the 2007 report by the World Cancer Research Fund and the American Institute for Cancer Research, processed meat has been stated as a convincing cause of cancers of the colon and rectum, and possibly of the esophagus and lungs too. Processed meat includes animal products that have been smoked, cured, salted or chemically preserved.
Find them in: Common red meats are beef, lamb and pork, while processed meats include ham, sausage and salami.
Inflammation-dousing Substitute: You don’t need to avoid red meat totally, though the same thing cannot be said for processed meat. No amount of processed meat is safe. Replace the bulk of your red meat with organic vegetables, poultry and fish, and relegate red meat to a weekly treat. When you do eat red meat, remember to choose lean cuts and preferably, that of grass-fed animals. To reduce the formation of heat-generated food contaminants, it is also advisable not to overcook your meat and use moist heat cooking like stewing and boiling more often than high-temperature dry heat methods such as grilling and frying.

7. Alcohol

Pro-inflammatory Agent: Regular high consumption of alcohol has been known to cause irritation and inflammation of the esophagus, larynx (voice box) and liver. Over time, the chronic inflammation promotes tumor growth and gives rise to cancer at the sites of repeated irritation.
Find them in: Beers, ciders, liquors, liqueurs, and wines.
Inflammation-dousing Substitute: A refreshing and thirst-quenching glass of pure, filtered water, anyone? :) How about a cup of anti-aging and anti-inflammatory jasmine green tea? If you find the idea of swapping ethanol for water or tea implausible, at least limit your consumption to no more than one drink a day.

8. Refined Grains

Pro-inflammatory Agent: A lot of the grains we eat nowadays are refined. They are devoid of fiber and vitamin B compared to unpolished and unrefined grains that still have the bran, germ and the aleurone layer intact. This makes refined grains as good as refined sugars, which are practically empty calories. And like refined sugars, refined grains have a higher glycemic index than unprocessed grains and when they are consistently consumed, can hasten the onset of degenerative diseases like cancer, coronary disease and diabetes.
Find them in: Products made from refined grains are almost everywhere. The common ones are: white rice, white flour, white bread, noodles, pasta, biscuits and pastries. To make things worse, many products with refined grains undergo further processing to enhance their taste and look, and are often loaded with excess sugar, salt, artificial flavors and/or partially hydrogenated oil in the process. A prime example is boxed cereals which contain substantial amounts of added sugar and flavorings.
Inflammation-dousing Substitute: Go for minimally processed grains if you are not gluten intolerant or allergic to grains. If you are an avid bread or pastry maker, invest in a grain mill to produce your own flour. It will be much fresher than the stale grain found in stores. When buying cereals or other products made from grains, don’t take the words on the packaging for granted. Just because the box says whole grains, it does not mean the grains inside are 100% intact. The problem is due to a lack of an internationally accepted definition for the word ‘whole grain’. When in doubt, if it does not look close to its natural state, don’t buy it.

9. Artificial Food Additives

Pro-inflammatory Agent: Some artificial food additives like aspartame and monosodium glutamate (MSG) reportedly trigger inflammatory responses, especially in people who are already suffering from inflammatory conditions such as rheumatoid arthritis.
Find them in: Only packaged foods contain artificial food additives. If you need to buy them, read the labels carefully and weigh your risks. If you order Chinese takeaways, make sure you have the option to ask for no MSG. Otherwise, look elsewhere.
Inflammation-dousing Substitute: Besides limiting the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweeteners to add flavor to your dishes instead of relying on food additives.

10.  [Fill in the Blank]

Pro-inflammatory Agent: Why is this blank? Because it is meant for you to fill in with the food that you are sensitive to. Many people are sensitive to certain foods but are totally unaware of it. Unlike food allergies whereby symptoms usually come fast and furious, symptoms caused by food intolerance may take a longer time to manifest. Consequently, when symptoms of food intolerance do appear, they are often brushed off as common minor ailments such as tiredness and headaches. But repeated, long-term exposure to food that irritates can cause inflammation and lead to chronic disease.
Find them in: Common food allergens are gluten, milk, nuts, eggs and nightshade vegetables. Contrary to common belief, it is possible to develop an allergy to the foods that you eat often.
Inflammation-dousing Substitute: If you suspect that a particular food may be responsible for your food intolerant response, try avoiding it completely for about two weeks and monitor your reaction. At the end of the abstinence period, re-introduce the food back into your diet. If you are in fact incompatible with it, you should be able to notice the difference in how you feel easily.

[via The Conscious Life]

10 Foods You Think Are Healthy – But Are Not

We are a nation of dieters. We try new fads and new products. We listen to promises of fast and easy weight loss. We also have so many food options that confusion about what’s healthy and what isn't is the norm – from cookies with vitamins to drinks that will help you lose fat. Here are 10 foods you should cross off your “healthy” list.

Souped-Up Drinks

There are hundreds of “health” drink options on the market today. You can find drinks filled with vitamins, probiotics and even fiber. But how do they truly stack up when it comes to meaningful weight loss?

If they’ve got more than 1 to 2 ingredients, my advice is to skip it. That’s because any drink with various ingredients is likely to either have added calories in the form of simple sugars, and if it’s sweet but has no calories, it’s got artificial sweeteners, which aren't great for your waistline, either. Recent studies are linking artificial sweeteners with vascular events and even increases in metabolic syndrome. When it comes to drinks, think simple – water, coffee, tea – and cheap!

Premade Smoothies

That premade or store-bought smoothie you think is so healthy may in fact have more calories than a cheeseburger! Smoothies can have as much as 650 to 1000 calories in them due to the extreme portions of fruit, vegetables, and, often times, added simple sugars and syrups. We feel more comfortable getting larger sizes of smoothies because they contain plant-based nutrients our bodies need, but as with anything, you can overdo it.

Trail Mix

Ah, the ease of taking a handful of trail mix from a bag for a quick snack on your way out the door. Ease, yes. Low in calories, no. Although healthy trail mix is possible (ones made with just nuts, some dark chocolate, and some dried apricots is one option), most of the versions we are buying at the store are loaded with candy-coated pieces, yogurt-covered raisins, sesame sticks and deep-fried banana chips. If you put your hand in the bag twice, you're looking at almost 600 calories chock-full of simple sugars, trans fat and refined carbohydrates!

Frozen Diet Entrées

These are typically loaded with sodium. And while they may be be low in calories, they’re also low in nutrients (for example, refined grains may be used instead of whole grains). These frozen meals are a great example of quick convenient food that provides no bang for your nutritional buck.

Bars

Many energy, fiber and protein bars are about two steps away from a candy bar! We’re often lured in by promises of high fiber or protein, but other than these added-in nutrients, there’s not much else. Want fiber and protein? Make your own energy bars at home or have some string cheese or an apple instead! I promise you it’s a much better option if you’re trying to get back into your high-school jeans.

Muffins

Trying to be “good,” so you have a bran muffin over a doughnut every morning? You should have just had the doughnut. Most commercially sold bran muffins contain about 800 calories of pure sugar and fat, well above the calorie count of many traditional cake doughnut. While I’m definitely not advocating consumption of doughnuts for breakfast, I am pointing out that sometimes what we think is “healthy” is actually far worse for us than foods we know are NOT healthy. A simple fix: Read the nutritional information! It may stop you from making a huge diet mistake.

Frozen Yogurt

Frozen yogurt seems so much better than ice cream. In the world of saturated fat, it is – but in terms of calories and simple sugars, they’re closer than you think. Once we load up the frozen yogurt with sugar- and fat-laden toppings, it’s pretty much equal to its ice-cream counterparts!

Fat-Free Sweets

Fat-free cookies and cakes are deceiving. People think that “fat-free” means “calorie-free,” so they tend to eat more than usual. Further, the sugar replaces the fat in these products so you’re still getting a high number of calories.

Granola

For most (but not all), a teeny tiny amount of granola will give you a wallop of trans fats and sugar – both have been shown to increase the risk of heart attack and stroke – and calories. Plus, the portions are so small that we tend not to be satisfied with the initial bowl and continue to fill the bowl until the milk is gone … and then add a little more milk, what I like to call the vicious cereal cycle.

Nut Butters

Peanuts, walnuts and cashews are amazing, and so are their healthy fats. They’ve been shown to help boost heart health and keep weight down, so why would you take some of the fat out and replace it with sugar and saturated or trans fat? When it comes to nut butters, stick with options that have one to two ingredients; for example, peanuts or peanuts and salt. Once you go beyond that, your health food has just become unhealthy.

[via Dr. Oz]

25 Healthiest, Nutrient-Dense Foods

In an ideal world, we wouldn’t go first to a pharmacist to address maladies ranging from the common cold to cancer; instead, we’d create grocery shopping lists aimed at fostering optimal health. Good nutrition may not cure disease, but a growing body of research shows it could do something even more powerful: help prevent disease. “By choosing foods wisely, we can control our health destiny,” says Joel Fuhrman, MD, author of Eat for Health (Gift of Health, 2008). “But we can’t make small, moderate changes to the average diet and expect prevention; we need to make aggressive, radical changes.”

Fuhrman developed a comprehensive nutrient-per-calorie ranking system, which he calls the Aggregate Nutrient Density Index (ANDI). The charts on the following pages list the top ANDI-ranked foods by category. Use them as guides to make the healthiest eating choices for you and your family.

~ Top 6 Vegetables ~

Vegetables are low in calories and loaded with fiber and micronutrients—vitamins, minerals, and phytochemicals— so eat them in unlimited quantities (exceptions: starches such as potatoes, yams, and corn).

Smart tip: Start lunch and dinner with a serving of raw vegetables, such as a large salad or crudités, to increase nutrient intake and help control appetite.

1. Dark Leafy Greens

Nutrients: Vitamins A, C, and K, folate, manganese, magnesium, calcium, fiber
Health Boosts: May promote eye health (thanks to carotenoids, a group of pigments found mainly in green leafy vegetables, carrots, and tomatoes), fight cancer, and reduce diabetes risk (vitamin K improves insulin sensitivity and blood glucose control).
Recipes:
Garlicky Mustard Greens with Garbanzos
Dandelion and Watercress Salad with Ginger Dressing
Kale with Sesame Seed Dressing

2. Bok Choy

Nutrients: Vitamin C, folate, calcium, fiber
Health Boosts: May help promote bone health and support immunity.
Recipes:
Braised Baby Bok Choy with Ginger and Garlic
Bok Choy Stir-Fry with Shrimp
Baby Bok Choy

3. Brussels Sprouts

Nutrients: Vitamins A, C, and K, folate, manganese, fiber, potassium, vitamin B6
Health Boosts: Linked to reduced cancer risk, especially breast and colon cancers.
Recipes:
Mustard-Glazed Brussels Sprouts with Hazelnuts
Brussels Sprouts in Sage Butter
Stir-Fried Brussels Sprouts with Shallots

4. Radishes

Nutrients: Vitamin C, fiber, folate
Health Boosts: Help with weight control; may boost the immune system.
Recipes:
Radish, Fennel & Dandelion Salad
Black-Eyed Pea, Corn, and Radish Salad

5. Bean Sprouts

Nutrients: Vitamins C and K, folate, protein, potassium
Health Boosts: May boost satiety and assist in weight management.
Recipes:
Seaweed Salad with Bean Sprouts and Tofu
Chilled Tofu with Bean Sprouts

6. Red Bell Peppers

Nutrients: Vitamin C (three times as much as green bell peppers), vitamins A, B6, and K, fiber, manganese, folate
Health Boosts: May promote heart health. Vitamin C supports immunity; carotenoids may decrease risk of certain types of cancer, including lung cancer.
Recipes:
Grilled Red Peppers and Tomato

 

~ Top 5 Fruits ~

Eat at least four fresh fruits daily for the maximum variety of phytochemicals. Frozen fruit is a fine substitute, but avoid canned, which often contains added sweeteners. For weight loss and diabetes or prediabetes management, eat just two fruits daily, focusing on lower-sugar options such as berries, green or Granny Smith apples, melons, grapefruit, oranges, kiwifruit, and papaya.

1. Strawberries

Nutrients: Vitamin C, potassium, fiber, folate, flavonoids
Health Boost: May have anti-inflammatory, anticancer effects and promote brain health; may lower cholesterol and improve the effectiveness of cholesterol-lowering diets.
Recipes:
Fresh Strawberries with Balsamic Vinegar
Strawberry Sunrise Shake

2. Pomegranate Juice

Nutrients: Antioxidants, flavonoids, potassium, fiber, calcium
Health Boost: Studies indicate that pomegranate juice has antiatherogenic (protects against plaque in the arteries), antioxidant, antihypertensive, and anti-inflammatory effects that help fight heart disease, certain types of cancer, and brain degeneration.
Recipes:
Squash Tart with Fresh Pomegranate Juice

3. Tomatoes

Nutrients: Vitamins A, B, and C, potassium, iron, folic acid, phosphorus, carotenoids, fiber
Health Boost: Lycopene, a potent antioxidant in tomatoes, may prevent certain cancers, protect skin from UV rays, and promote overall prostate health.
Recipes:
Indian-Seasoned Tofu with Tomatoes
Quinoa and Salmon Stew with Tomatoes

4. Plums

Nutrients: Fiber, vitamins A and C
Health Boost: Plums help support immunity and may help slow development of artherosclerosis. Polyphenols from dried plums may promote bone strength and density by regulating growth factors linked to bone formation.
Recipes:
Curried Chicken with Dried Plums
One-Pan Baked Chicken with Peaches and Plums
Lettuce Wraps with Chicken in Plum Sauce

5. Raspberries

Nutrients: Manganese, vitamin C, fiber
Health Boost: Anthocyanins—red plant pigments—may protect eyes and improve heart health by preventing artery hardening and reducing blood pressure; ellagic acid, a phytochemical, helps kill certain types of cancer cells.
Recipes:
Raspberry Soup
Apple, Raspberry, and Frisée Salad
Melon and Berry Salad

 

~ Top 4 Beans and Legumes ~

Eat at least 1⁄2 cup of beans daily. Try adding them to soups, stews, and salads. Dried beans are the most economical; if you’re buying canned, look for unsalted and BPA-free varieties. To avoid gas or bloating, soak dried beans for 8 to 12 hours and slow cook with a piece of sea vegetable, such as wakame.

1. Lentils

Nutrients: Protein, fiber, folate, iron, manganese, magnesium
Health Boost: Folate may improve colon, breast, and brain health and lower blood pressure.
Recipes:
Green Lentils and Seasoned Walnuts
Curried Lentils
Grilled Salmon with Lentils and Curried Mint Yogurt

2. Black Beans

Nutrients: Iron, fiber, protein, folate, manganese, magnesium
Health Boost: Some of the best sources of antioxidants, as indicated by their dark color; may protect against colorectal cancer and slow tumor growth.
Recipes:
Cuban Black Bean & Rice Soup
Tex-Mex Bean Salad
Black Beans Cakes with Orange Basil Salsa

3. Adzuki Beans

Nutrients: Protein, fiber, iron, magnesium, potassium, zinc, folate
Health Boost: Promote heart health; help manage weight.
Recipes:
Oriental Bean Cakes

4. Red Kidney Beans

Nutrients: Folate, fiber, manganese, protein, iron, tryptophan, phosphorus
Health Boost: Promote heart health; may help prevent diabetes.
Recipes:
Kidney Bean & Butternut Squash Soup
Baked Winter Squash with Heirloom Beans and Hominy

 

~ Top 5 Grains ~

Not all whole-grain products are good foods, says Fuhrman. Breakfast cereals and some breads, for example, lose much of their fiber and micronutrients during processing. Choose coarsely ground grains, which the bloodstream absorbs more slowly, and always look for “whole” on the package (or the Whole Grains Council’s 100 Percent Whole Grain stamp). Whole grains should appear among the first items in the ingredient list. 

1. Oats

Nutrients: Fiber, protein, calcium, iron
Health Boost: Beta-glucan, a soluble fiber, can slow the release of sugar into the bloodstream to help fight diabetes. Oats also lower cholesterol and may reduce risk of heart disease and cancer.
Recipes:
Quick Apple-Cranberry Oatmeal
Mixed Whole-Grain Breakfast

2. Brown Rice

Nutrients: Fiber, manganese, selenium, magnesium, phosphorus
Health Boost: May improve blood glucose control; helps control weight and manage cholesterol, and may decrease asthma risk.
Recipes:
Puffed Brown Rice Tabbouleh with Red Cabbage

3. Sprouted Grain Bread

Nutrients: Fiber, protein, vitamin B1
Health Boost: When grain seedlings sprout, enzymes convert some of the fats and carbohydrates into vitamins, minerals, and amino acids; sprouted-seed breads are more filling and have less of a spiking impact on blood sugar than other breads.
Recipes:
Sprouted Spelt and Seed Bread

4. Barley

Nutrients: Fiber, folic acid, iron, calcium, magnesium, phosphorus, potassium, vitamin E
Health Boost: Look for hulled barley, which contains more nutrients than pearl barley. The FDA recently confirmed the qualified health claim linking whole-grain barley to a reduced risk of coronary heart disease; soluble fiber lowers cholesterol and stabilizes blood glucose levels.
Recipes:
Barley and Spinach-Stuffed Bell Peppers
Lima Bean, Mushroom and Barley Soup

5. Quinoa

Nutrients: Protein, calcium, lysine, iron, magnesium, vitamin E, potassium, phosphorus, fiber
Health Boost: Bolsters heart health; may protect against certain types of cancer, including breast cancer.
Recipes:
Quinoa and Wild Rice
Quinoa & Pecan Salad with Dried Cranberries
Quinoa with Mixed Vegetables

 

~ Top 5 Nuts and Seeds ~

Despite being high in calories, nuts and seeds are rich in essential fatty acids, which promote brain and heart health. Most women should limit intake to 1 ounce per day and men to 2 ounces (about a handful), especially when trying to lose weight. Increase servings if you need to fuel athletic efforts.

1. Brazil Nuts

Nutrients: Selenium, calcium, magnesium, omega-3 fatty acids, protein, vitamin A, iron
Health Boost: One of the richest sources of selenium, Brazil nuts may bolster immunity, reduce the risk of cancer, and promote liver health.
Recipes:
Fresh Vegetable Rolls with Mango and Tamarind Sauce

2. Sunflower Seeds

Nutrients: Vitamins B1, B5, and E, manganese, magnesium, selenium, phosphorus, folate
Health Boost: May help prevent cardiovascular disease and alleviate arthritis symptoms.
Recipes:
Soy Nut Trail Mix

3. Flaxseeds

Nutrients: Lignans (phytoestrogens), fiber, omega-3s, alpha-linolenic acid (ALA)
Health Boost: May prevent colon, breast, skin, and lung cancers; can help treat rheumatoid arthritis and other inflammatory diseases; may decrease cholesterol levels, arterial plaque formation, and diabetes risk.
Recipes:
Fresh Ricotta with Arugula and Flaxseed Pizza
Buckwheat-Flaxseed Blueberry Pancakes

4. Sesame Seeds

Nutrients: Protein, calcium, vitamin B3, iron, zinc
Health Boost: May decrease breast cancer risk.
Recipes:
Carrot Salad with Sesame Seeds

5. Pumpkin Seeds

Nutrients: Protein, iron, zinc, omega-3s, manganese, magnesium, phosphorus
Health Boost: Help reduce cholesterol; may promote prostate health.
Recipes:
Luscious Beet Salad with Toasted Pumpkin Seeds
Butternut Squash Soup with Roasted Pumpkin Seeds

[via Delicious Living]