Raw Food

Consuming raw foods can be an excellent way to increase your nutritional intake. The heat used during cooking can destroy healthy nutrients in food such as the cancer-fighting sulforaphanes found in Kale or Vitamin C found in many vegetables. However, it is a myth that all foods should be eaten raw. Tomatoes, for example, become 3 to 4 times more lycopene-rich after they are cooked. Nuts are another food group that need preparation to become more nutrient rich. Soaking and germinating legumes such as mung beans or cashews helps make the enzymes and nutrients more absorbable in your body by helping to break down the fiber casing that protects the nutrients. It is a good idea to consult with Dr. Bossio about which foods are best consumed raw. Kidney beans, for example, should never be eaten raw. Other precautions when eating a raw food diet includes eating produce that has been treated with pesticides, or consuming high-sugar fruits and fruit juices if you have blood glucose regulation problems as with diabetes. A good rule of thumb is to eat a rainbow of colors when consuming produce. This will help ensure you get the full spectrum of healthy phytochemicals. If you decide to eat a 100% raw food diet, it is critical to seek the input of a licensed and experienced professional, such as a Naturopathic Doctor to make sure you are meeting all your nutritional needs.

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References

Watermelon

Watermelon has been around for at least several thousand years. Today, over four billion pounds of watermelon are produced each year in the U.S. alone. All watermelon varieties, when ripe, contain an extremely high water content of roughly 92%, as well as a variety of different phytonutrients, key vitamins and minerals, and even dietary fiber. In general, watermelon is a coveted source of lycopene and the deeper-red-flesh varieties, at peak ripeness, contain the highest concentrations. Watermelons also contain a good deal of vitamin C, beta-carotene, citrulline, cucurbitacin E, flavonoids and phenolic antioxidants. The high concentrations of Lycopene and cucurbitacin E make watermelon an excellent anti-inflammatory food. Citrulline is turned into arginine within the body, which studies suggest may help fight against obesity. When enjoyed in large amounts, watermelon's fiber content can provide additional benefits with low calorie cost. Most people eat only the juicy flesh of the watermelon, but in reality, the seeds and rind are not only edible, but packed with nutrients in their own right. Watermelon seeds provide small amounts of iron, zinc and protein when consumed regularly over time. And although watermelon seeds provide added nutritional benefits, seedless varieties still pack a nutritional punch. Seedless watermelons are products of hybridization and, up until the last decade, these varieties were relatively rare. Today, it is estimated that some 85% of all watermelons produced in the U.S. are seedless.

When purchasing watermelon of any variety, you will want it to be fully ripe as this will provide the most benefits for your health. When considering pre-cut watermelon, the most nutrient-rich option will be the one with the deepest red colored flesh without any white streaking. Choosing a whole, uncut watermelon is a bit trickier. Consider the weight of the watermelon. A fully ripened watermelon will feel heavy from high water content. You'll also want to feel the rind. You're looking for a relatively smooth rind that is slightly dulled on top (the side of the watermelon that was exposed to the elements), and that the bottom (the side that was lying on the ground) is not white or green, but more of a creamy yellow color. If you're still not sure you've found the watermelon you want, ask your grocer to core an uncut watermelon so that you can do a taste test. If you decide not to purchase it, they can still sell it sliced. Watermelon is also easy to grow in your own garden. For tips on growing watermelon, check out GardeningKnowHow.com (www.gardeningknowhow.com/edible/fruits/watermelon/growing-watermelon.htm).

Resources

Watermelon. The World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31

Tips for Growing Watermelon. Gardening Know How. http://www.gardeningknowhow.com/edible/fruits/watermelon/growing-watermelon.htm

Tomatoes

Native to the western regions of South America, but first cultivated in Mexico, it wasn't until the 1500's that Spanish explorers introduced tomatoes to European populations, and even then, they were often seen as unfit to eat. Today tomatoes are enjoyed worldwide at roughly 130 million tons per year. Botanically speaking, the tomato is both fruit and berry, but culinarily speaking, tomatoes are vegetables due to their cooking methods. The tomato comes in hundreds of varieties that vary in shape, size and color.

Although nutrient levels will vary among varieties, tomatoes in general are widely known for their antioxidant content, including their rich concentration of lycopene. Tomatoes have been linked to heart health, bone health and even to lessening the risk of some cancers, including prostate cancer and possibly breast cancer. Research also has shown that tomatoes may help to lower cholesterol and possibly reduce the risk of neurological diseases, such as Alzheimer’s disease. Additionally, tomatoes are a great sources of vitamin C, beta-carotene, manganese and vitamin E, and they are off the chart in regards to phytonutrient content. Research has shown that lycopene contents are higher when the whole tomato is used, so it makes sense to try to develop recipes that utilize the entire tomato.

Although tomatoes are available year-round across the U.S., some of the most delicious tomato flavors come from fresh tomatoes that have been planted in late spring or early summer and ripen from July through September. Choose tomatoes that have rich colors – from deep reds to vibrant oranges/tangerines, brilliant yellows and rich purples, they all provide outstanding nutrient benefits. Tomatoes should be well shaped and smooth skinned with no wrinkles, cracks, bruises or soft spots. It is also a good idea to avoid using aluminum cookware when cooking tomatoes. The high acid content of the tomatoes could interact with the metal in the cookware and thereby add aluminum to your food, which is not only unpleasant in taste, but could be potentially hazardous to your health.
 

REFERENCES

Photo credit. FreeImages.com. http://www.freeimages.com/photo/318782/?forcedownload=1.

Tomatoes. World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44

Marz, Russell B. 1999. Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Gaby, Alan. 2011. Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.(Phaseolus vulgaris). Natural Standard Professional Monograph. 2013.

Image Attribution: salsachica/freeimages.com

Lycopene

Lycopene is a carotenoid pigment that gives fruits like tomatoes, watermelon, pink grapefruit and guava their red color. Unlike some common carotenoids, lycopene cannot be converted to vitamin A, but many of the foods that contain a good source of lycopene do in fact contain vitamin A outright, providing additional health benefits. Diets high in carotenoid-rich fruits and vegetables are often associated with reduced risk of cardiovascular disease and some cancers. Some studies have found that high lycopene intake lowers the risk of developing aggressive forms of prostate cancer in men. While the scientific interest in lycopene's potential to help prevent prostate cancer is significant, more research is needed to understand if the decreased risk is due to lycopene itself or other compounds associated with a lycopene-rich diet.

Tomato products - paste, puree, canned and condensed soup, and canned vegetable juice containing tomato, such as V8 - are the highest lycopene contributors due to their processing and preparation. It is has been estimated that 80% of the lycopene in U.S. diets comes from these products. Watermelon and whole-form tomatoes also are excellent sources of lycopene and you can increase the bioavailability of their lycopene content by chopping, puréeing, and cooking them in oil. Tomato paste has an exceptionally rich lycopene content level, and it's easy to make your own, so easy that we've included the recipe, below. Additionally, it has long been thought that tomatoes need to be a deep red color to be an outstanding source of lycopene, however recent research suggests that this may be a common misconception. A small preliminary study has shown that the lycopene from orange- and tangerine-colored tomatoes may have an advantage over the lycopene from red tomatoes, through more efficient absorption. More research is needed in this area, but you can rest assured that no matter what the color of your tomatoes, you'll be serving your health well by adding more of these fruits to your diet.

Make your own tomato paste:

• Sauté a couple cloves of chopped garlic and 1 or 2 large onions, chopped, for a couple of minutes until they are translucent.
• Add 8 to 10 tomatoes, peeled and pureed, along with several teaspoons of fresh, chopped--or a teaspoon of dried--oregano, basil and any other herbs you enjoy, such as parsley or rosemary. 
• Simmer for 30 to 45 minutes, or until thick. Then remove the mixture from the heat, drizzle with olive oil and add sea salt and freshly ground black pepper to taste. diet

REFERENCES

Photo Credit. FreeImages.com.  http://www.freeimages.com/photo/1197555.

Carotenoids: Alpha-Carotene, Beta-Carotene, Beta-Cryptoxanthin, Lycopene, Lutein, and Zeaxanthin. Linus Pauling Institute.  http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/.

Tomatoes. World's Healthiest Foods.  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44.

Marz, Russell B. 1999. Medical nutrition from Marz: (a textbook in clinical nutrition). Portland, Or: Omni-Press.

Gaby, Alan. 2011. Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.

Image Attribution: Piku/freeimages.com