Cabbage

Cabbage has a long history of use as food and medicine, dating back to ancient Celtic, Greek and Roman societies. With a deep rooted history, this gem is featured among food cultures of northern Europe, especially in German, Polish and Russian cuisine. Steaming is the best way to cook cabbage to retain the maximum nutritional value. When steamed, the fiber-related components in cabbage help stimulate excretion of bile acids in your digestive tract, resulting in lower cholesterol levels.

Interestingly, research has shown that not all cabbages are created equal. To get the broadest health benefits from cabbage, include red, green and Savoy cabbages in your diet. While cabbage in general is an excellent source of sinigrin, a compound that has shown unique properties that help guard against bladder, colon and prostate cancers, Savoy cabbage has the highest sinigrin content. Although, a recent study suggests that long-cooked cabbage may lose its cancer-preventive benefits, so it is important to keep steaming time to a minimum or eat this cabbage raw. Red cabbage also has additional nutritional benefits including a concentration of more protective phytonutrients than green cabbage. The phytonutrients in red cabbage are excellent dietary antioxidants, anti-inflammatories, and offer protection from a number of human diseases. Cabbage juice has long been established by health research as an aid for healing peptic (stomach) ulcers, but recent studies suggest that the benefits of cabbage may extend to the entire digestive tract.

When choosing cabbage heads, go for those that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises, and blemishes. Avoid buying pre-cut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content. To wash, remove the thick fibrous outer leaves, cut into quarters, remove the core and cut the cabbage into pieces, then wash under running water. If you notice any signs of worms or insects, which sometimes appears in cabbage, soak the head in salt water or vinegar water for 15 to 20 minutes first. To preserve vitamin C content, cut and wash the cabbage right before cooking or eating it. Keeping cabbage cold will also help keep it fresh and retain its vitamin C content. Put the whole head in a container in the crisper of your refrigerator. Red and green cabbage will keep this way for about two weeks while Savoy cabbage will keep for about one week.

Resources

Photo Credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/cabbage-isolated-on-white-background-photo-p231303.

Cabbage. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

Image Attribution: SOMMAI/shutterstock.com

Cilantro

One of the world's oldest spices, cilantro, dates back to 5,000 BC and is native to the Mediterranean and Middle Eastern regions. This famous herb was used in both ancient Greek and Roman cultures, mentioned in the Old Testament and used by early physicians, including Hippocrates, for its medicinal properties. The leaves of the plant have long been popular in culinary traditions of Latin American, Indian and Chinese cuisine. Medicinally, cilantro has been used in parts of Europe as a defense from diabetes, in India for its anti-inflammatory properties and recently studied in the U.S. for its cholesterol-lowering effects. In fact, recent research suggests that coriander may help control blood sugar and cholesterol levels, as well as free radical production.

Many of this herb's healing properties can be attributed to the dense content of phytonutrients in its volatile oil. A 2004 study published in the Journal of Agriculture and Food Chemistry also suggests that cilantro contains an antibacterial compound that may be a safe, natural defense against Salmonella. This particular compound, called dodecenal, is found in both the seeds and fresh leaves of cilantro, making cilantro an excellent addition to most any meal for flavor and protection. There are many ways to integrate this aromatic and beneficial herb to your diet and in doing so, here are some tips to help you choose, prepare and store it. Fresh cilantro leaves should have a vibrant deep green color, firm, crisp and free from yellow or brown spots. Highly perishable, fresh coriander should be wrapped in a damp cloth or paper towel, placed in a container and stored in the refrigerator. You may want to consider freezing cilantro in ice cube trays using water or stock to use when preparing soups and stews. Fresh cilantro is fragile, so it is best to clean it by swishing it around with your hands in a bowl of cold water, dislodging any dirt on it. Empty the water and repeat this process until there is no dirt left in the water.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/image /Herbs_and_Spices_g68-Raw_Coriander_Leaves_p82336.html.

Cilantro & Coriander Seeds. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=70.

Image Attribution: SOMMAI/shutterstock.com

Fiber

Experts agree, dietary fiber is an important tool in fighting and preventing heart disease, colon cancer, diabetes and even obesity. Most experts agree that a key defining characteristic of dietary fiber is that it's derived from the edible parts of plants that are not broken down by human digestive enzymes, but the official definition is still up for debate. One complication in defining fiber is that fibers come in variety of forms, some soluble, some insoluble, some viscous, some fermentable and others not.

Like soluble fibers, viscous fibers lower serum cholesterol by reducing the absorption of dietary cholesterol. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver. Viscous fibers help normalize blood glucose levels and increase insulin sensitivity, making them helpful in preventing and treating type 2 diabetes. Viscous fibers also slow food as it leaves the stomach, providing a full feeling and helping to prevent overeating and weight gain. Animal studies have also suggested some dietary fibers may help lower blood cholesterol levels. In addition, fermentable fibers help maintain healthy populations of friendly bacteria which enhance the immune system by preventing harmful bacteria from growing in the intestinal tract. Insoluble and non-fermentable fibers help maintain bowel regularity, decreasing the risk of colon cancer and hemorrhoids from straining and constipation.

The many forms of dietary fibers can be found among a spectrum of foods, from bran, oatmeal and whole grains, to legumes, root vegetables and cabbage, and even in fruits including apples, strawberries and citrus fruits, among others. Still, some of the best food sources of fiber include turnip greens, mustard greens, collard greens, navy beans, eggplant, raspberries and cinnamon. With the verdict still out on what is definitively a fiber, the simplest way to make sure you're getting all the vital fiber your body craves is to eat a healthy and balanced diet including a variety of these foods.

Resources

Fiber. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59.

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

Gaby, A. (2011). Nutritional medicine. Concord, N.H: Fritz Perlberg Publishing.

Image Attribution: Alina G/shutterstock.com

Beets

The beet, a root vegetable, is thought to have grown wild in prehistoric North Africa, as well as along Asian and European seashores, and was primarily used as animal feed. It wasn't until the time of the ancient Romans that beets were cultivated for human consumption. And modern science has proven that beets are not only acceptable for human consumption, but  extremely beneficial to human health. Beets provide antioxidant, anti-inflammatory and detoxification support. They privide a unique and rich source of phytonutrients called betalains, which research has shown supports the detoxification processes of the body. Beets are a very good source of manganese, vitamin C, betanin, isobetanin and vulgaxanthin, making them an excellent antioxidant and anti-inflammatory as well. Research suggests that beets may also provide cardiovascular, anti-cancer and fiber-related benefits. A high sugar content food, raw beets are crunchy in texture but turn soft and buttery when cooked. To reap the full benefits of these wonderful roots you'll want to retain the betalains, which diminish with increased cooking time. To do this, limit steaming of beets to 15 minutes or less, and roasting to less than one hour. And the greens attached to the beet roots are full of nutrients as well, and can be easily prepared like spinach or Swiss chard for a colorful and tasty salad.

Resources

Beets. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49.

Image Attribution: Rosemary Ratcliff/freedigitalphotos.net

Electrolytes

We've all heard of electrolytes, but how well do you really know what they are and how they work? Electrolytes are electrically charged minerals, such as sodium, calcium, potassium and magnesium, that when balanced, help regulate blood chemistry, muscle action and other processes. Electrolytes need to be replenished regularly because you lose electrolytes when you sweat and when you urinate. It is especially important to stay hydrated and supplement your body with electrolytes when spending time in the heat or when sweating profusely. While water is perfect for maintaining proper hydration, it does not contain electrolytes. If you are concerned about your electrolyte levels, you may want to consider coconut water as an alternative form of hydration for times when you need it most, like after a strenuous workout. Coconut water is sterile when it comes out of the coconut, and extremely similar in composition to human blood plasma - so much so that it has been used as an IV fluid by physicians during war and in remote areas of the world for more than 60 years. It is completely safe and naturally compatible with the human body. For a light sodium boost, try adding a small pinch of natural salt to your coconut water. Olives, seaweed, rye, tomatoes, lettuce, and celery can help you replenish your chloride levels. Oranges, melons, raisins, prunes, bananas, sweet potatoes, avocado, peas, beans, spinach and kale are all excellent choices for a potassium boost.

Resources

Photo Credit. FreeDigitalPhotos.net.
http://www.freedigitalphotos.net/images/Other_Drinks_g65-Coconut_Drinks_p81198.html.

Fluid and electrolyte balance. MedlinePlus.
http://www.nlm.nih.gov/medlineplus/fluidandelectrolytebalance.html.

Image Attribution: lobster20/freedigitalphotos.net

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

Bioflavonoids

Bioflavonoids are polyphenolic compounds that can be found in plants, most abundantly in vitamin C-rich fruits and vegetables. Studies have shown bioflavonoids support strong cell growth and deliver an anti-carcinogenic effect. More study is needed, but current research suggests that bioflavonoids may help promote cardiovascular health, as well as potentially offer protection from neurodegenerative diseases such as Parkinson's disease and Alzheimer's disease. Relatively high intake of flavonoid-rich foods and beverages has also been suggested to improve the processes that take place within the blood vessels (vascular endothelial), in the short-term at least.  It is possible, but not yet proven, that these short-term improvements may help in the long-term by reducing the risk of cardiovascular disease. When it comes to reducing the risk of cancer, consumption of flavonoid-rich foods may be helpful - but again, more study is needed. Bioflavonoids contain anti-inflammatory, antioxidant and metal-chelating properties, making bioflavonoid-rich foods a prime candidate for studies aimed at learning more about processes and function of the brain. Overall, whether it's because of the bioflavonoids, other nutrients, or a combination of all of their nutritious goodies, maintaining a rich diet that includes a variety of vegetables, fruits and legumes will undoubtedly help your body protect itself against disease. Additionally, you can supply your body with bioflavonoids from tea, red wine and soy.

Resources

Photo Credit. FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/healthy-fruits-and-vegetables-photo-p226601

Flavonoids. Linus Pauling Institute. Oregon State University. http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/

The Bioavailability of Different Forms of Vitamin C (Ascorbic Acid). Linus Pauling Institute. Oregon State University. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/vitCform.html

Fit Day. http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/9-foods-rich-in-bioflavonoids.html

Image Attribution: Photokanok/istockphoto.com

Salt

It's true that salt is vital to life, but it is also true that not all salt is created equal. Rock salts and sea salts are unrefined and contain many important trace elements that encourage healthy cellular metabolism. Table salt, on the other hand, is refined and stripped of all trace elements before anti-caking agents and iodine is added. In fact, table salt cannot be properly digested by the human body and when consumed it is toxic to the body's natural processes, leading to cellular inflammation; water retention and cardiovascular disease. A recent study out of Harvard presented such evidence to the tune of 2.3 million deaths worldwide in 2010 from heart attacks, strokes and other heart-related diseases linked to excessive salt intake. And don't be fooled, iodized salt will not increase your body's iodine levels. Instead, iodine should be supplied from seafood, kelp and seaweed, eggs, cereals and grains. In fact, research has shown that people who eat processed foods are at risk of iodine overdose and related health problems including overactive or inflamed thyroid, which can lead to tremors, disturbed heart rhythm, sleep disorders, increased blood pressure and anxiety and nervousness. 

The best thing you can do for your salt balance is to eliminate canned and refined foods from your diet, and closely monitor your intake of processed salt. Stay away from foods that list "sodium chloride" on the label. If for some reason you don't have a label to guide you, color is also an indicator. Refined salt is pure white, whereas unrefined salts are greyish white or pink due to their mineral content. Consider switching to Himalayan crystal salt instead. Packed with 84 of the same minerals and elements found naturally in the human body, Himalayan crystal salt helps control water levels within the body; promotes a stable pH balance inside cells (including the brain); supports blood sugar health; improves cardiorespiratory function; and helps to reduce muscle cramps and increase bone strength. Natural sea salts, while better than table salt, come from evaporated seawater and may contain toxins and pollutants not found in Himalayan salt. Harvested all over the world, varieties of sea salt may contain different trace minerals that may alter the taste and color of the product. One thing all salts do have in common though is that they are all 40 percent sodium. And despite the average daily intake being five to six grams, we actually need only 1,500 mg of sodium per day. If you have questions or concerns about your salt intake, or the best source of salt, talk with Dr. Bossio.

REFERENCES

Photo credit. FreeDigitalPhotos.net.
http://www.freedigitalphotos.net/images/salt-and-spoon-photo-p206860

Iodized Salt: Friend or Foe? Nanditha Ram. Natural News.
http://www.naturalnews.com/041484_iodized_salt_iodine_sodium_chloride.html

Excess Salt Consumption Found to be the Cause of Millions of Heart Disease Deaths Worldwide. John Phillip. Natural News.
http://www.naturalnews.com/041269_salt_consumption_heart_disease_
hypertension.html

Does Salt Cause Hypertension and Heart Disease? Jonathan Landsman. Natural News.
http://www.naturalnews.com/040560_thyroid_iodine_dr_brownstein.html

Q & A Library: Selecting Sea Salt? DrWeil.com.
http://www.drweil.com/drw/u/QAA351563/Selecting-Sea-Salt.html.

Image Attribution: Mister GC/freedigitalphotos.net

Iodine

Iodine is essential to life, but both deficiency and overdose can have severe health consequences.  The body needs iodine - a trace mineral - to make thyroid hormones which control the body's metabolism and many other important functions. Without sufficient iodine, your body is unable to produce these hormones, opening the door for a host of health complications including enlarged thyroid, hypothyroidism, fibrocystic breast disease, and various physical and mental disabilities during fetal development. On the other hand, excessive intake of Iodine can cause an enlarged thyroid as well as hyperthyroidism, thyroid papillary cancer and iodermia, a serious skin reaction. 

Environmental factors including soil concentration and use of fertilizers can affect the iodine levels of foods, and most foods that naturally contain iodine typically contain only small amounts. Due to iodine additives, processed foods provide sufficient amounts of iodine, but due to the numerous downfalls of processed foods, you're better off opting for the lower iodine-containing natural foods to supply your body's iodine. Sea vegetables, natural yogurt, grass-fed eggs and mozzarella cheese are all excellent sources of natural iodine. Fish and shellfish, while rumored to be excellent sources of iodine, can actually vary greatly regarding iodine content. As such, it is a good idea to not rely too heavily on fish as an iodine source. The use of iodized salt has dramatically increased the iodine intake of people in developed countries. It is important to keep in mind when switching to a healthier source of salt - especially if you go the extra step of ridding your diet of processed foods that contain iodine additives - your iodine intake may dramatically decrease as well. Iodine levels can be a bit tricky to maintain, so be sure to talk to Dr. Bossio before adjusting your diet or supplements for reasons related to iodine. Consultation with Dr. Bossio is especially important if you have a history of thyroid problems, poor dietary balance and deficient intake of iodine and/or selenium.

REFERENCES

Iodine. World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69

Iodine: Fact Sheet for Consumers. Office of Dietary Supplements. National Institutes of Health.
http://ods.od.nih.gov/factsheets/Iodine-QuickFacts/.

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

Beans

Beans, peas and lentils -- otherwise known as legumes -- are incredibly nutritious. Beans, in particular, are a clean, low-inflammatory food that are typically allergen free. They are generally cholesterol-free, contain beneficial fats and fiber, and are rich in protein, folate, potassium, iron, magnesium, calcium, phosphorus and B vitamins. Studies have shown that beans act as carb-blockers by slowing their absorption. Traditionally, beans have been used for treating a variety of ailments and diseases including cardiovascular disease, cancer, diabetes, urinary tract infections, ulcers, arthritis, and kidney stones. Today, beans remain a common staple of Central and South American diets. No matter where you are, it's always best to opt for fresh beans instead of the canned variety, which tend to have a higher glycemic index than their fresh counterparts. Want some interesting ways to include more beans in your diet? For dinner, try your hand at a cultural tradition of rice and beans. Consuming these two foods together creates a nutritious tag-team. The rice provides all the essential amino acids your body needs to synthesize the protein from the beans. Or, for an anytime treat, try using white bean flour to extend wheat flour and make protein-packed cookies and other baked treats.

RESOURCES

Beans (Phaseolus vulgaris). Natural Standard Professional Monograph. 2013.

Beans and other legumes: Types and cooking tips. The Mayo Clinic.
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/legumes/art-20044278

Image Attribution: sebizsuzsi/freeimages.com

Organic 101

Recent years have seen a significant rise in "organic" produce - defined by the United States Environmental Protection Agency as food that is grown and processed without using synthetic fertilizers or pesticides. But is organic produce really a healthier choice? In fact, a meta-analysis of 240 reports comparing organically and conventionally grown food, found that organic foods, due to lower chemical contamination, are safer for consumption than their conventionally grown counterparts. And it stands to reason that ingesting fewer toxins is healthier than the alternative.

Research has shown that conventional farming methods introduce toxins into your diet and body, which can cause health problems, and they destroy nutrients in foods by ruining soil quality. Excessive pesticide and herbicide use contaminates ground water, ruins soil structures and promotes erosion. Growing produce in nutrient depleted soil diminishes the nutritional content of the produce. Alternatively, organic farming methods pay close attention to maintaining and maximizing soil quality, thereby increasing the nutrient levels of the foods grown in it, making them healthier than conventionally grown foods.

The Environmental Working Group, a nonprofit organization working to protect human and environmental health, publishes the Dirty Dozen Plus and the Clean Fifteen, based on years of independent research on chemical levels of produce. The Dirty Dozen Plus lists the conventionally grown produce that tests highest in levels of contamination from pesticides and other harmful chemicals. Green beans, kale and collard greens have been added to the list because of their likelihood of containing highly toxic organophosphate insecticides. Alternately, the Clean Fifteen is the list of produce with the lowest pesticide content.

The Clean Fifteen

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Domestic cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms

The Dirty Dozen

1. Apples
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Spinach
7. Nectarines
8. Grapes
9. Lettuce
10. Cucumbers
11. Blueberries
12. Potatoes

Plus green beans, kale
and collard greens.

So, how do you know if something is really organic? The easiest way to tell is by the USDA "certified organic" stamp on packaging and label stickers. Many small, local farmers are following strict organic practices yet do not exhibit the USDA organic stamp. Getting to know the producers of your food is another way to ensure you are buying organic. Educate yourself and watch for creative marketing ploys known as "greenwashing." Greenwashing is a marketing tactic that uses consumer-tested colors, typeface and other visual cues, including pictures and graphics, to trick people into thinking products are organic. Companies have been found to abuse this tactic, using blatant false advertising containing words such as "100 percent organic," "organic," or "made with organic ingredients," but this practice was banned in the U.S. in October 2002.

Quick Tips for Healthy Produce Shopping:

• Buy from a local, organic farmer.
• Choose organic in your local grocery store when buying anything on the Dirty Dozen list.
• Save money by purchasing non-organic varieties of the Clean Fifteen.
• With Spring on its way, visit your farmers market (make sure to ask about their growing practices).
• Stay informed by visiting the Environmental Working Group online.

References

• Crinnion WJ. 2010. "Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer." Alternative Medicine Review: a Journal of Clinical Therapeutic. 15 (1): 4-12.
• Crinnion, Walter. 2010. Clean, green, and lean: get rid of the toxins that make you fat. Hoboken, N.J.: John Wiley.
• Pesticides and Food: What "Organically Grown" Means. United States Environmental Protection Agency.
  http://www.epa.gov/pesticides/food/organics.htm.
• EWG's Shoppers Guide to Pesticides in Produce 2013. Environmental Working Group. http://www.ewg.org/foodnews/.
• Photo: cherrycoke/freeimages.com

Image Attribution: cherrycoke/freeimages.com

Leafy Greens

Often considered "super food", leafy greens are some of the most nutritious food you can consume. Rich in vitamins, minerals and phytonutrients, when consumed, these leaves act as powerful antioxidants, anti-inflammatories, and help prevent various forms of cancer. Leafy greens include vegetables such as spinach, kale, Swiss chard, collard greens, mustard greens and turnip greens. Spinach is arguably one of the most nutrient-rich foods, if not the most. It is best known for providing powerful antioxidant protection. Chard leaves contain "syringic acid," which helps regulate blood-sugar levels. Additionally, chard contains a significant variety and amount of phytonutrients called betalains, which provide antioxidant, anti-inflammatory, and detoxification support. Chard and spinach are uniquely beneficial for nervous system health, including specialized organs like the eye. Kale, collard greens and mustard greens have cholesterol-lowering powers that are best produced through steaming. Raw forms still have cholesterol-lowering ability--just not as much. Recent research has shown that turnip greens provide the most cancer-preventing benefits of all the cruciferous vegetables. To reap the full benefits of these foods, they should be consumed a minimum of 2-3 times per week, with the serving size being at least 1-1/2 cups. Healthy steaming of leafy greens maximizes nutrition and flavor. Enjoy!

References

• Swiss Chard. World's Healthiest Foods.
  http://whfoods.com/genpage.php?tname=foodspice&dbid=16.
• Kale. World's Healthiest Foods.
  http://whfoods.com/genpage.php?tname=foodspice&dbid=38.
• Spinach. World's Healthiest Foods.
  http://whfoods.com/genpage.php?tname=foodspice&dbid=43.
• Mustard Greens. World's Healthiest Foods.
  http://whfoods.com/genpage.php?tname=foodspice&dbid=93.
• Collard Greens. World's Healthiest Foods.
  http://whfoods.com/genpage.php?tname=foodspice&dbid=138.
• Turnip Greens. World's Healthiest Foods.
  http://whfoods.com/genpage.php?tname=foodspice&dbid=144.

Image Attribution: salsachica/RGBstock.com

N-Acetyl Cysteine (NAC)

Commonly known as NAC, N-acetyl cysteine is an amino acid that is made in the body from cysteine. Cysteine is found in most meats and in some plant sources including broccoli, red pepper and onion. Bananas, garlic, soy beans, linseed and wheat germ also contain cysteine. NAC can be used to treat, and even help prevent common diseases and ailments. It has been shown to help protect against seasonal flu symptoms, and in 2010, was shown to protect against bird flu. Additionally, NAC has been shown to improve insulin sensitivity, block cancer through various methods and reduce the frequency and duration of attacks in chronic obstructive pulmonary disease (COPD). NAC also offers protection against exercise-induced oxidative stress in tissue, which probably explains why NAC is often found in nutritional and body building supplements. Another potential benefit of NAC includes replenishment of glutathione, an intracellular antioxidant that has been known to decrease with age and chronic illness. Whether you increase foods high in cysteine or you take NAC as a supplement, it is important that you first consult Dr. Bossio.

References

• Packer, L. 1999. The Antioxidant Miracle. John Wiley & Sons: New York.
• Pizzorno, Joseph E., and Michael T. Murray. 1999. Textbook of natural medicine. Edinburgh: Churchill Livingstone.
• N-acetyl cysteine (NAC): This Common Antioxidant Supplement Could Cause You Loads of Trouble. Mercola.com.
  http://articles.mercola.com/sites/articles/archive/2007/09/25/this-common-antioxidant-supplement-could-cause-you-loads-of-trouble.aspx.
• The Overlooked Compound That Saves Lives. Life Extension Magazine.
  http://www.lef.org/magazine/mag2010/may2010_N-Acetyl-Cysteine_01.htm.