["\u201corganic\u201d\tcrispy\tchoconutty\tcereal,\tand\tmy\tlocal\thealth\tfood\tstore\tis\tfilled\twith \u201corganic\tsoda.\u201d\tMore\tspecifically,\twhen\tit\tcomes\tto\tmeat\tand\tpoultry,\twhat\tdoes organic\treally\tmean?\tClearly,\tfrom\tthe\tabove\tdefinition,\tit\tmeans\tthe\tanimals were\tgiven\tno\tantibiotics\tor\tgrowth\thormones,\tand\tthat\u2019s\ta\tgreat\tthing!\tBut\tis\tit enough?\tAnd\thow\tdoes\tthe\tterm\t\u201corganic\u201d\tdovetail\twith\tother\tcatchphrases\tlike \u201cfree\trange,\u201d\t\u201ccage\tfree,\u201d\tand,\tin\tthe\tcase\tof\tmeat,\t\u201cgrass\tfed\u201d?\tWhich\tof\tthese terms\treally\tmatters,\tand\twhich\tshould\twe\tbe\tpaying\tattention\tto? Some\tOrganic\tMeat\tStill\tComes\tfrom\tGrain-Fed Cows First,\tlet\tme\tbe\tclear.\tI\u2019m\tglad\tthere\tare\tstandards\tfor\torganic\tfood.\tI\tbuy\torganic food\twhenever\tpossible,\talthough\tmy\teyes\tare\tmuch\tmore\topen\tto\twhat\tthat really\tmeans\tthan\tthey\tused\tto\tbe\t(see\t\u201cWhat\tabout\tOrganic?\u201d\ton\tpage\t14).\tI\u2019m glad\tthat\torganic\tmeat\tis\tnow\tavailable\tand\tthat\twhen\twe\tbuy\tit,\twe\u2019re\tnot getting\ta\tnice\tadditional\tdose\tof\thormones,\tsteroids,\tand\tantibiotics\twith\tour protein.\tBut\tis\tthat\tenough\tto\tguarantee\ta\thealthy\tproduct?\tI\tdon\u2019t\tthink\tso. Why?\tBecause\tthe\tinescapable\tfact\tis\tthis:\tCows\taren\u2019t\tmeant\tto\teat\tgrain. It\u2019s\tjust\tnot\ttheir\tnatural\tdiet.\tYou\tcan\tmake\tthem\teat\tit,\tjust\tlike\tyou\tcan\tmake lions\teat\tCheerios,\tbut\tit\u2019s\tnot\twhat\tthey\tnormally\teat,\tand\tthey\twon\u2019t\tdo\treal well\ton\tit. The\tmeat\t(and\tmilk)\tthat\tcomes\tfrom\tcows\tthat\tprimarily\tspend\ttheir\tlives being\tfattened\tup\ton\tgrain\tat\tCAFOs\t(confined\tanimal\tfeeding\toperations\tor \u201cfactory\tfarms\u201d)\tis\tsimply\tnot\tthe\tsame\tmeat\tor\tmilk\tthat\tcomes\tfrom\ttheir pasture-fed,\tgrass-grazing\tbrethren.\tThe\tfat\tcontent\tis\tdifferent,\tthe\tnutrients\tare different,\tand\texcept\tfor\tthe\tprotein,\tit\u2019s\tjust\tnot\tthe\tsame\tfood.\tThough\tI suppose\teating\ta\tsteak\tthat\tcomes\tfrom\ta\tcow\tthat\twas\tfed\torganic\tgrain\tis marginally\tbetter\tthan\teating\ta\tsteak\tthat\tcomes\tfrom\ta\tcow\tthat\twas\tfed nonorganic\tgrain,\teating\ta\tsteak\tthat\tcomes\tfrom\ta\tcow\tthat\tate\tgrass\tbeats\tboth of\tthose\toptions\tby\ta\tlongshot. Grass-Fed\tMeat\tAlways\tWins Organic\tmeat\tmay\tbe\tfree\tof\tunwanted\tchemicals,\tbut\tit\tis\tnutritionally\tinferior to\tgrass-fed\tmeat.\tWhen\ta\truminant\tis\ttaken\toff\tpasture\tand\tfattened\ton\tgrain,\tit loses\ta\tnumber\tof\tvaluable\tnutrients.\tFor\texample,\tcompared\twith\tgrass-fed meat,\tgrain-fed\tmeat\thas\tonly\tone-quarter\tas\tmuch\tvitamin\tE,\tone-eighth\tas much\tbeta-carotene,\tand\tone-third\tas\tmany\tomega-3\tfatty\tacids.\tIt\tdoesn\u2019t\tmatter","whether\tthe\tanimal\tis\tfed\tordinary\tgrain,\tgenetically\tmodified\tgrain,\tor\torganic grain.\tFeeding\tlarge\tamounts\tof\tany\ttype\tof\tgrain\tto\ta\tgrazing\tanimal\twill\thave this\teffect\tsimply\tbecause\tgrain\thas\tfewer\tof\tthese\tnutrients\tthan\tfresh\tpasture. Grain-fed\tanimals\talso\tproduce\tfar\tmore\tof\tthe\tproinflammatory\tomega-6s\tand far\tless\tof\tthe\tanti-inflammatory\tomega-3s.\tThe\tbalance\tbetween\tthese\ttwo\ttypes of\tfats\tis\tessential\tto\thuman\thealth.\tWe\tget\tfar\ttoo\tmany\tomega-6s\tand\tfar\ttoo few\tomega-3s.\tThe\tfat\tin\tgrass-fed\tanimals\tis\tmuch\tcloser\tto\ta\thealthy\tbalance. The\tfat\tin\tgrain-fed\tanimals\tmakes\tthe\tsituation\tworse. Compared\twith\tgrass-fed\tproducts,\torganic\tgrain\u2013fed\tproducts\tare\talso relatively\tdeficient\tin\ta\tcancer-fighting\tfat\tcalled\tCLA\u2014conjugated\tlinoleic acid.\tCLA\thas\tbeen\twidely\tstudied\tfor\tits\tanticancer\tand\ttumor-fighting\tability, as\twell\tas\tfor\tits\tability\tto\treduce\tthe\taccumulation\tof\tabdominal\tfat.\t(CLA supplements\tare\tamong\tthe\tmost\tpopular\tweight\tcontrol\tsupplements\ton\tthe market.)\tWhen\tyou\tfeed\ta\truminant\tgrain\u2014even\tas\tlittle\tas\t2\tpounds\ta\tday\u2014its production\tof\tCLA\tplummets.\tCLA\tmay\tbe\tone\tof\tthe\tmost\tpotent\tcancer- fighting\tsubstances\tin\tour\tdiet.\tIn\tanimal\tstudies,\tas\tlittle\tas\t0.5\tof\t1\tpercent CLA\tin\tthe\tdiet\thas\treduced\ttumor\tburden\tby\tmore\tthan\t50\tpercent. Now\tthat\twe\u2019ve\ttalked\tabout\tcows,\tlet\u2019s\tmove\ton\tto\tthe\tchickens\tand\tthe eggs.\tFree-range?\tOmega-3?\tLet\u2019s\ttake\ta\tlook. The\tAdvantages\tof\tOrganic,\tFree-Range\tChicken\tand Eggs I\u2019ve\talways\tbought\tfree-range\tchickens\tand\tthe\teggs\tthat\tcome\tfrom\tthem.\tThe advantages\tare\tenormous.\tJust\tlike\tthe\tnatural\tdiet\tof\thumans\tis\tthat\twhich\twe can\thunt,\tfish,\tgather,\tor\tpluck,\tthe\tnatural\tdiet\tof\tfarm\tanimals\tis\twhat\tthey\tcan graze\tor\tforage\tfor\t(insects,\tworms,\twild\tplants,\tgrass).\tAccording\tto\tLoren Cordain,\tPh.D.,\tand\tdozens\tof\tother\tresearchers,\tthis\tnatural\tdiet\tguarantees\ta healthful\tratio\tof\tomega-6\tto\tomega-3\tfats.\tAn\texclusive\tdiet\tof\tgrain\tis\tno\tmore the\tnatural\tdiet\tof\tchickens\tthan\tit\tis\tof\tcows. Theoretically,\tfree-range\tchickens\tare\tallowed\tto\trun\taround\tand\tforage\tand eat\ttheir\tnatural\tdiet\t(which\tmeans\tpecking\tat\tworms\tand\tinsects\tand incorporating\tall\tthose\tgood\tomega-3s\tinto\ttheir\tsystem\tas\ta\tresult).\tBecause they\tget\texercise,\tthey\u2019re\tnot\tas\tfat.\tBecause\ttheir\tquality\tof\tlife\tis\ttheoretically better\tthan\twhat\tit\twould\tbe\tif\tthey\twere\tconfined\tto\ttiny,\tdark\tcubicles\tin\tclose quarters\tfor\tall\tof\ttheir\tnatural\tlife,\tit\u2019s\treasonable\tto\tassume\tthat\tthey\u2019re healthier.\tOrganic,\tfree-range\tchickens\tare\ttheoretically\tless\tlikely\tto\tbe\tfilled with\tthe\tgrowth\thormones\tand\tantibiotics\tthat\tthe\tpoultry\tindustry\troutinely\tuses","on\tfactory-farmed\tanimals.\tAnd\tif\tyou\u2019re\tone\tof\tthose\tbleeding\thearts\u2014like\tme \u2014who\tactually\tcares\tabout\tthe\twelfare\tof\tanimals,\tit\u2019s\teasier\tto\tmake\tpeace\twith eating\tanimals\tthat\thave\thad\treasonably\thealthy,\thappy\tlives\tand\tquick\tand painless\tdeaths. The\toperative\tterm\there\tis\t\u201ctheoretically.\u201d Can\tWe\tTrust\tthe\tTerm\t\u201cFree\tRange\u201d? Recently,\tthere\u2019s\tbeen\tquite\ta\tcontroversy\tas\tto\texactly\thow\t\u201cfree\trange\u201d\tfree- range\tchickens\treally\tare.\tBirds\traised\tfor\tmeat\t(\u201cbroilers\u201d)\tmay\tbe\tconsidered \u201cfree\trange\u201d\tif\tthey\thave\tUSDA-certified\taccess\tto\tthe\toutdoors.\tNote\tthe\tword \u201caccess.\u201d\tAccording\tto\tMichael\tPollan\u2019s\tutterly\tfascinating\tbook\tThe\tOmnivore\u2019s Dilemma\t(which\tshould\tbe\trequired\treading\tfor\tanyone\tinterested\tin\twhere\this or\ther\tfood\tcomes\tfrom),\tfree\trange\tis\tan\toption\tfew\tchickens\tactually\tchoose. \u201cSince\tthe\tfood\tand\twater\tand\tflock\tremain\tinside\tthe\tshed,\u201d\the\twrites,\t\u201cand since\tthe\tlittle\tdoors\tremain\tshut\tuntil\tthe\tbirds\tare\tat\tleast\tfive\tweeks\told\tand well\tsettled\tin\ttheir\thabits,\tthe\tchickens\tapparently\tsee\tno\treason\tto\tventure\tout into\twhat\tmust\tseem\tto\tthem\tan\tunfamiliar\tand\tterrifying\tworld.\tSince\tthe\tbirds are\tslaughtered\tat\tseven\tweeks,\tfree\trange\tturns\tout\tto\tbe\tnot\tso\tmuch\ta\tlifestyle for\tthese\tchickens\tas\ta\ttwo-week\tvacation\toption.\u201d Today\u2019s\t\u201cfree-range\u201d\tchicken\thas\tlittle\tin\tcommon\twith\tthe\tchickens\tI\tsaw on\tthe\tsmall\tsustainable\tfarms\tI\tvisited\tas\ta\tkid\twhere\tchickens\tran\taround pecking\tat\tstuff\tto\ttheir\thearts\u2019\tcontent\tand\tproduced\tdelicious\teggs\tand\tmeat that\twere\trelatively\ttoxin\tfree.\tAccording\tto\tThe\tWashington\tPost\tMagazine,\tthe term\tfree\trange\t\u201cdoesn\u2019t\treally\ttell\tyou\tanything\tabout\tthe\t(animal\u2019s)\t.\t.\t.\tquality of\tlife,\tnor\tdoes\tit\teven\tassure\tthat\tthe\tanimal\tactually\tgoes\toutdoors.\u201d\tEven Richard\tLobb,\tspokesperson\tfor\tthe\tNational\tChicken\tCouncil,\tadmits,\t\u201cEven\tin a\tfree-range\ttype\tof\tstyle\tof\tproduction,\tyou\u2019re\tbasically\tgoing\tto\tfind\tmost\tof them\tinside\tthe\tfacility.\u201d No\tGuarantees\twith\tOrganic,\tJust\tthe\tPossibility\tof Something\tBetter So\twhy\tdo\tI\tcontinue\tto\tbuy\tand\trecommend\torganic\tmeats\t(hopefully\tgrass\tfed) and\tfree-range\torganic\tchickens?\tOne\tword:\thope.\tI\tcontinue\tto\thope\tagainst mounting\tevidence\tthat\tcompanies\theld\tto\ta\tstandard\tof\t\u201corganic\u201d\twill\tproduce chickens,\tmeats,\tand\teggs\tthat\tare\tat\tleast\tmarginally\tbetter\tthan\tthe\tchickens, meats,\tand\teggs\tthat\tcome\tfrom\tcompanies\tthat\tmaintain\tunspeakably\thorrible","factory-farm\tconditions.\tI\trealize\tthis\tmay\tnot\tbe\ttrue.\t\u201cOrganic\u201d\tdoesn\u2019t guarantee\tmuch\twhen\tit\tcomes\tto\tanimal\tproducts\u2014certainly\tnot\tthe\tquality\tof life\tI\tlike\tto\timagine\tit\tdoes\u2014but\tby\tbuying\torganic\tmeats\tand\tpoultries,\tor\teggs that\thave\tbeen\t\u201comega-3\tenriched,\u201d\tor\teggs\tfrom\tchickens\tthat\thave\tbeen\tfed organic\tfeed\twhose\tmanufacturers\tat\tleast\tmade\ta\tstab\tat\ttrying\tto\treproduce\tthe nutrients\tfound\tin\tthe\tchicken\u2019s\tnatural\tdiet,\tI\u2019m\thoping\tto\tget\tsomething\tbetter than\tI\tmight\totherwise\tfind.\tIf\tI\thad\taccess\tto\ta\tsmall\tsustainable\tlocal\tfarm, believe\tme,\tI\u2019d\tjust\tget\tmy\tstuff\tthere. Now\twhat\tif,\tlike\tmost\tpeople,\tyou\tdon\u2019t\thave\taccess\tto\torganic\tand\tfree range?\tWhat\tif\tyou\tcan\u2019t\tafford\tit,\tor\teven\tfind\tit?\tWhat\tif\tyou\u2019re\ton\ta\tbudget? What\tif\tyou\u2019re\ta\tsingle\tmom\twith\ttwo\tkids\twho\u2019s\tnot\tinclined\tto\tgo\tshop\tat\tthe natural\torganic\tsupermarket\tfar\tfrom\tyour\thome\tand\tpay\tconsiderably\tmore\tfor marginally\tbetter\tstuff?\tShould\tyou\tnever\teat\tchicken\tor\teggs\tthat\tare \u201cconventionally\u201d\tfarmed\tor\tproduced? Free-Range,\tOrganic\tChicken\tor\tNone\tat\tAll? No.\tChicken,\tfor\texample,\tis\tstill\tan\timportant\tsource\tof\tprotein,\tand\teggs are\tstill\targuably\tthe\tmost\tcomplete\tand\tperfect\tfood\ton\tthe\tplanet\t(or\tone\tof them).\tSo\twe\tdo\tthe\tbest\twith\twhat\twe\thave.\tThe\tmessage\there\tis\tthis:\tChanging the\tway\tour\tfood\tis\tproduced\tand\tdelivered\tto\tus\tis\tgoing\tto\ttake\ta\tsuperhuman effort\ton\tthe\tpart\tof\tan\tawful\tlot\tof\tpeople\tover\ta\tvery\tlong\tperiod\tof\ttime.\tAnd it\u2019s\tgoing\tto\tbe\tabout\tmore\tthan\tjust\tslapping\tthe\tterm\t\u201corganic\u201d\tor\t\u201cfree\trange\u201d on\tsomething\tand\tthen\twatching\tthe\tfood\tcompanies\tdo\teverything\tthey\tcan\tto comply\twith\tthe\tletter\u2014rather\tthan\tthe\tspirit\u2014of\tthe\tregulations. I\tthink\tthe\teffort\tis\tworth\tit.\tMeanwhile,\twe\thave\tto\teat. WORTH\tKNOWING If\tyou\u2019re\tinterested\tin\tlearning\tmore\tabout\tgrass\tfarming\tand\tthe health\tbenefits\tof\tpasture-raised\tanimals\tand\ttheir\tproducts,\ta\tgreat place\tto\tstart\tis\twww.eatwild.com.\tAnother\tfine\tsource\tof information\tis\tthe\tWeston\tA.\tPrice\tFoundation (www.westonaprice.org). Eggs","I\tcan\u2019t\tsay\tenough\tgood\tthings\tabout\teggs.\tThey\u2019re\tnature\u2019s\tmost perfect\tfood.\tEggs\tare\tplentiful,\tinexpensive,\teasy\tto\tprepare\tin\ta zillion\tdifferent\tways,\tand\tloaded\twith\tvitamins.\tThey\u2019re\talso\tone\tof the\tbest\tsources\tof\tprotein\ton\tthe\tplanet.\tOn\tthree\tof\tthe\tfour\tscientific scales\tfor\tprotein\tquality\tused\tin\tthe\tpast\tfew\tdecades\u2014Protein Efficiency\tRating,\tBiological\tValue,\tand\tNet\tProtein\tUtilization\u2014 eggs\tconsistently\tscore\thighest\tin\tthe\tquality\tof\ttheir\tprotein,\tsoundly beating\tmilk,\tbeef,\twhey,\tand\tsoy.\t(All\tare\ttied\twith\ta\tperfect\tscore\tof 1.00\ton\tthe\tfourth,\tthe\tProtein\tDigestibility\tCorrected\tAmino\tAcid Score.) Why\tEgg\tYolks\tAre\tActually\tGood\tfor\tYou So\twhat\u2019s\tso\tgreat\tabout\teggs?\tWell,\tbesides\tthe\tabovementioned\tfact\tthat they\u2019re\ta\tperfect\tsource\tof\tprotein,\tcontaining\tall\tnine\tessential\tamino\tacids, they\u2019re\talso\tloaded\twith\tvitamins\tand\tnutrients\tthat\thelp\tyour\teyes,\tyour\tbrain, and\tyour\theart.\tThey\u2019re\tone\tof\tthe\tbest\tsources\tof\tcholine,\twhich,\tthough\tit\u2019s\tnot a\tvitamin,\tis\tan\tessential\tnutrient\tthat\tmust\tbe\tconsumed\tin\tthe\tdiet\tto\tmaintain good\thealth.\tCholine\tis\tessential\tfor\tcardiovascular\tand\tbrain\tfunction\tand\tfor the\thealth\tof\tyour\tcell\tmembranes.\tIt\u2019s\tan\tessential\tpart\tof\ta\tphospholipid\tcalled phosphatidylcholine\t(the\tpopular\tsupplement\tlecithin\tis\tabout\t10\tto\t20\tpercent phosphatidylcholine).\tWithout\tadequate\tphosphatidylcholine,\tboth\tfat\tand cholesterol\taccumulate\tin\tthe\tliver.\tHave\tyou\tpicked\tup\ton\tthe\tparadox\tyet? People\tavoid\tegg\tyolks\tbecause\tthey\u2019re\tafraid\tof\tthe\tcholesterol,\tbut\tthe\tcholine in\tthe\tegg\tyolk\tactually\thelps\tprevent\tthe\taccumulation\tof\tcholesterol\tand\tfat\tin","the\tliver!\tEgg\tyolks\t(and\tbeef\tliver)\tare\ttwo\tof\tthe\trichest\tdietary\tsources\tof phosphatidylcholine.\tOne\tlarge\tegg\tprovides\t300\tmcg\tof\tcholine\t(all\tin\tthe yolk),\tand\talso\tcontains\t315\tmg\tof\tphosphatidylcholine. There\u2019s\tmore\tto\tthe\tcholine\tstory.\tCholine\tforms\ta\tmetabolite\tin\tthe\tbody called\tbetaine,\twhich\thelps\tlower\thomocysteine,\ta\trisk\tfactor\tfor\theart\tdisease. And\tphosphatidylcholine\tis\tone\tof\tthe\tmost\tliver-friendly\tnutrients\ton\tthe\tplanet. In\tEurope,\tphosphatidylcholine\tis\tused\tto\ttreat\tliver\tdisease,\tand\tmany nutritionists\trecommend\tit\tas\tpart\tof\ta\tliver\tsupport\tprogram.\tMost\tliver metabolism\toccurs\ton\tcell\tmembranes,\tand\tphosphatidylcholine\tis\tthe\tuniversal building\tblock\tfor\tcell\tmembranes.\tPhosphatidylcholine\thelps\tprotect\tthe\tliver from\ta\twide\trange\tof\ttoxic\tinfluences.\tAnd\tcholine\tis\talso\tneeded\tfor\tthe synthesis\tof\tacetylcholine,\tone\tof\tthe\tmajor\tneurotransmitters\tin\tthe\tbody. Acetylcholine\tis\tcritical\tfor\tmemory\tand\tthought;\taccording\tto\tthe\tPhysicians\u2019 Desk\tReference,\tadequate\tacetylcholine\tlevels\tin\tthe\tbrain\tare\tbelieved\tto\tbe protective\tagainst\tcertain\ttypes\tof\tdementia,\tincluding\tAlzheimer\u2019s\tdisease.\tSo eggs\u2014like\tfish\u2014are\ttruly\tbrain\tfood! Eggs\tfor\tHealthy\tEyes Eggs\tare\talso\t\u201ceye\u201d\tfood.\tEggs\tcontain\tlutein\tand\tzeaxanthin,\ttwo\tof\tthe\tnew \u201csuperstar\u201d\tnutrients\twhen\tit\tcomes\tto\teye\thealth.\tLutein,\tpresent\tin\tthe\tmacula of\tthe\teye\u2019s\tretina,\tappears\tto\tfilter\tharmful,\thigh-energy\tblue\twavelengths\tof visible\tlight\tfrom\tboth\tnatural\tsunlight\tand\tindoor\tlight.\tDr.\tMichael\tGeiger,\ta New\tYork\toptometrist\tand\tauthor\tof\tEye\tCare\tNaturally,\tsays\tthat\tlutein\tand zeaxanthin\thave\tbeen\tfound\tto\tbe\tamong\tthe\tmost\teffective\tsupplements\tfor\teye health.\tThat\u2019s\ttrue\u2014but\taccording\tto\tan\tarticle\tin\tthe\tAugust\t2004\tJournal\tof Nutrition,\tlutein\tbioavailability\tis\teven\thigher\tfrom\teggs\tthan\tit\tis\tfrom supplements. Carotenoids\tare\talways\tbetter\tabsorbed\twith\tsome\tfat,\tand\tlutein\tis\ta carotenoid\u2014hence,\teven\tthough\tthere\tis\ta\tlittle\tless\tlutein\tin\tegg\tyolk\tthan\tthere is\tin\tspinach\t(another\tgood\tsource\tof\tlutein),\tit\u2019s\tmore\tbioavailable.\tIf\tyou\u2019re interested\tin\tgetting\tthe\tmost\tbang\tfor\tyour\tbuck\tin\tterms\tof\teye\thealth,\teat\teggs and\tspinach\ttogether\u2014you\u2019ll\tget\tthe\tmaximum\tamount\tof\tthese\tnutrients\tfrom two\tpotent\tsources,\tand\tthe\tfat\tfrom\tthe\tegg\tyolks\twill\thelp\tyou\tabsorb\tthem. Lutein\tand\tzeaxanthin\tare\talways\tfound\ttogether\tin\tnature\tand\tare\tgenerally measured\tas\ta\tunit\u2014one\tjumbo\tegg\thas\t215\tmcg. Eggs\tMay\tProtect\tAgainst\tBreast\tCancer Eating\teggs\twas\tone\tof\ttwo\tmajor\tdietary\tpatterns\tfound\tin\tone\trecent\tstudy\tto be\tprotective\tagainst\tbreast\tcancer.\tRecently\t(January\t2005),\ta\tstudy\twas","published\tin\tCancer\tEpidemiology\tBiomarkers\tand\tPrevention\tthat\ttook\tnote\tof the\tdifference\tin\tbreast\tcancer\tincidence\tin\tChinese\twomen\tas\tthey\tmigrate\tfrom China\tto\tHong\tKong\tto\tthe\tUnited\tStates\u2014their\tincidence\tof\tbreast\tcancer\tmore than\tdoubles.\tIn\tthis\tstudy,\tthe\tresearchers\tlooked\tat\tchanges\tin\tdiet\tand discovered\ttwo\tsignificant\tpatterns:\tOne,\tthe\twomen\teating\tthe\tmost\tfruits\tand vegetables\twere\tsignificantly\tless\tlikely\tto\thave\tbreast\tcancer.\tNo\tsurprise\tthere. But\ttwo\u2014get\tthis\u2014the\twomen\teating\tthe\tmost\teggs\twere\talso\tleast\tlikely\tto have\tbreast\tcancer:\tEating\tsix\teggs\tper\tweek\tvs.\ttwo\teggs\tper\tweek\tlowered their\trisk\tof\tbreast\tcancer\tby\t44\tpercent. In\taddition\tto\tthe\thigh-quality\tprotein,\tthe\tlutein\tand\tzeaxanthin,\tthe choline\tand\tphosphatidylcholine,\teggs\talso\tcontain\ttrace\tamounts\tof\tmore\tthan fifteen\tvitamins\tand\tminerals;\tone\tjumbo\tegg\tcontains\t18\tpercent\tof\tthe\tDaily Value\tfor\triboflavin\t(vitamin\tB2),\t14\tpercent\tof\tthe\tDaily\tValue\tfor\tvitamin\tB12, and\t29\tpercent\tof\tthe\tDaily\tValue\tfor\tthe\timportant\tcancer-fighting\ttrace\tmineral selenium.\tNot\tonly\tthat,\teggs\tmake\tyou\tlook\tgood!\tTheir\thigh\tsulfur\tcontent promotes\thealthy\thair\tand\tnails.\tMany\tpeople\treport\tfinding\ttheir\thair\tgrowing faster\tafter\tadding\teggs\tto\ttheir\tdiet,\tespecially\tif\tthey\twere\tprevious\tdeficient\tin foods\tcontaining\tsulfur\u2014or\tvitamin\tB12. What\tabout\tOmega-3\tEnriched\tEggs? Recently,\tthere\thas\tbeen\tan\tinflux\tin\tthe\tsupermarkets\tof\tomega-3\tenriched\teggs (for\tmore\ton\tthat,\tsee\tmy\tintroductory\tessay\ton\tmeat\tand\tpoultry,\tpage\t187). Chickens\tthat\troam\tfree\tproduce\teggs\tthat\tare\thigher\tin\tomega-3\tfats,\tand\tsome companies\tare\toffering\teggs\tthat\thave\tbeen\tomega-3\tenriched.\tIf\tyou\tcan\tfind these\tomega-3\teggs,\tby\tall\tmeans\tget\tthem. Full\tdisclosure:\tI\tfrequently\teat\tmy\teggs\traw.\tI\tthrow\tthem\tin\ta\tsmoothie\t(\u00e0\tla Rocky!)\tor\tI\tadd\tthem\twhole\tto\tvegetable\tjuice\tand\tdrink\tthem\tdown.\tBefore you\tgasp,\tunderstand\tthat\teggs\tfrom\thealthy\tchickens\tare\trarely\tcontaminated with\tsalmonella.\tIn\tfact,\taccording\tto\ta\tstudy\tby\tthe\tUSDA\t(Risk\tAnalysis,\tApril 2002,\t22(2):203\u201318),\tonly\tabout\t.03\tpercent\tof\tthe\t69\tbillion\teggs\tproduced annually\tare\tcontaminated\tat\tall.\tAnd\taccording\tto\tmy\tfriend\tDr.\tJoe\tMercola (www.mercola.com),\tif\tyou\tare\tobtaining\thigh-quality,\tcage-free,\torganically fed,\tomega-3-enhanced\tchicken\teggs,\tthe\trisk\tvirtually\tdisappears.\tSalmonella only\tcomes\tfrom\tsick\tbirds,\tand\tthe\trisk\tof\tsickness\tdecreases\twhen\tanimals aren\u2019t\tkept\tin\tdark,\tcrowded,\tsickening\tconditions. You\tmay\thave\tnoticed\tthat\tmany\tof\tthe\texperts\twho\tcontributed\ttop\tten\tlists to\tthis\tbook\tmentioned\teggs\tbut\tnoted\ta\tspecific\tway\tof\tcooking\tthem.\tThat\u2019s because\tthe\tless\tyou\tscramble\tor\texpose\tthe\tyolk\tto\toxygen,\tthe\tless\tthe cholesterol\tgets\toxidized.\tFor\t\u201chealth\tathletes\u201d\u2014those\tlooking\tfor\tthe\tabsolute","best,\thealthiest\tway\tto\tdo\teverything\u2014minimizing\toxygen\texposure\tis\tprobably a\tgood\tidea.\tPoaching\tis\tone\tway\tto\tminimize\toxidation,\tboiling\tis\tanother,\tand of\tcourse,\tso\tis\teating\tthem\traw\t(though\tI\timagine\tI\u2019m\tnot\tgoing\tto\twin\tmany converts\tover\tto\tthat\tmethod).\tPersonally,\tI\u2019d\trather\tsee\tyou\teat\tscrambled\teggs than\tnot\teat\tthem\tat\tall,\tbut\tat\tleast\ttry\tto\tstay\taway\tfrom\tbuffets\twhere scrambled\teggs\thave\tbeen\tsitting\tout\texposed\tto\tair\tfor\thours.\tAs\talways,\tfresh is\tbetter. WORTH\tKNOWING One\tmore\tthing.\tDo\tme\ta\tfavor.\tStop\twith\tthe\tegg\twhites\talready.\tIf I\tsee\tone\tmore\thealthy,\trobust,\twell-muscled,\tathletic\tyoung\tperson ordering\tan\tegg-white\tomelette\tfor\tbreakfast,\tI\u2019ll\tscream.\tListen carefully:\tThe\tegg\tyolk\tis\tgood\tfor\tyou!\tIt\u2019s\tpart\tof\tthe\tpackage. Worried\tabout\tcholesterol?\tAccording\tto\tthe\tHarvard\tMedical School\tGuide\tto\tHealthy\tEating,\t\u201cNo\tresearch\thas\tever\tshown\tthat people\twho\teat\tmore\teggs\thave\tmore\theart\tattacks\tthan\tpeople\twho eat\tfew\teggs.\u201d\tPeople\tvary\twidely\tin\ttheir\tresponse\tto\tdietary cholesterol,\tand\tthe\teffects\tof\teggs\ton\tyour\thealth\tcan\u2019t\tbe\tpredicted by\tthe\tamount\tof\tcholesterol\tthey\tcontain.","Free-Range\tPoultry (chicken\tand\tturkey) Chicken\tis\ta\tgreat\tsource\tof\tprotein\tand\thas\tan\tawful\tlot\tof\tother nutrients\tin\tit\tas\twell.\tPlus\tyou\tcan\tmake\tone\tof\tthe\tworld\u2019s\thealthiest prepared\tfoods\tout\tof\tit:\tchicken\tsoup. Now,\tobviously,\tI\u2019m\tnot\ttalking\tchicken\t\u201cnuggets\u201d\tof\tindeterminate composition.\tI\u2019m\ttalking\tthe\treal\tbird.\tI\tprefer\tfree\trange\tand\torganic, but\teverything\tI\u2019m\tabout\tto\tsay\tabout\tchicken\tand\tturkey\tapplies\tto the\tplain,\told-fashioned,\tgrocery\tstore\tkind\tas\twell. Four\tounces\tof\tskinless,\tboneless\tchicken\tbreast\tcontains\talmost\t35\tg\tof\thigh- quality\tprotein\tas\twell\tas\tsmall\tamounts\tof\tcalcium,\tmagnesium,\tzinc,\tand\tiron. Those\t4\tounces\talso\tcontain\t255\tmg\tof\tphosphorus\tand\t287\tmg\tof\theart-healthy potassium.\tOne\tlarge\t(6-ounce)\tchicken\tbreast\tis\teven\tmore\tloaded:\tIt\tcontains more\tpotassium\tthan\tthere\tis\tin\ta\tmedium\tbanana,\tplus\ta\twhopping\t53\tg\tof protein.\tSkinless\tdark\tmeat\tcontains\tsomewhat\tmore\tcalories\tand\tfat;\tadd\tthe skin\tand\tyou\u2019re\ttalking\tseriously\tmore\tfat\tand\tcalories.\tNutritionally,\tturkey\tis fairly\tsimilar. Chicken\t(but\tnot\tturkey)\tis\talso\tan\texcellent\tsource\tof\tniacin,\ta\tB\tvitamin that\u2019s\timportant\tin\tenergy\tmetabolism\tand\tin\tbiochemical\tfunctions\tneeded\tto maintain\thealthy\tskin\tand\ta\tproperly\tfunctioning\tgastrointestinal\ttract\tand","nervous\tsystem.\tIt\u2019s\talso\tinvolved\tin\tthe\tmetabolism\tof\tfats.\tFour\tounces\tof chicken\tprovides\tthree-quarters\tof\tthe\tRDI\tfor\tniacin. Light\tvs.\tDark\tMeat The\tfat\tin\tboneless,\tskinless\tchicken\tis\tactually\tmostly\tmonounsaturated. There\u2019s\tabout\t4\tg\tof\tfat\tper\t4\tounces\tof\tboneless,\tskinless\tchicken\tbreast,\tand only\t1.1\tg\tof\tthat\tis\tsaturated\tfat.\tThe\trest\tis\tmostly\tmonounsaturated,\twith\ta smattering\tof\tpolyunsaturates\tin\tthe\tmix.\tLight-meat\tturkey\thas\teven\tless\tfat than\tchicken\tbreast,\tbut\tthe\tdark\tmeat\thas\tabout\tthe\tsame,\twith\ta\tmarginally higher\tpercentage\tof\tsaturated\tfat. Then\tthere\u2019s\tselenium.\tI\tconsider\tselenium\u2014a\ttrace\tmineral\u2014one\tof\tthe single\tmost\timportant\tnutrients\tin\tthe\thuman\tdiet.\tFirst\tof\tall,\tselenium\tis\ta powerful\tantioxidant.\tSecond\tof\tall,\tepidemiological\tdata\tindicate\tclearly\tthat low\tdietary\tintake\tof\tselenium\tis\tassociated\twith\tincreased\tincidence\tof\tseveral cancers,\tincluding\tlung,\tcolorectal,\tskin,\tand\tprostate\tcancers.\tAnd\tthere\tare\tin vitro\tanimal\tand\thuman\tdata\tshowing\tthat\tsupplemental\tselenium\tcan\tprotect against\tsome\tcancers.\tThere\u2019s\ta\tlot\tof\tinterest\tnow\tfocusing\ton\tthese\tfindings, given\tgathering\tevidence\tthat\tselenium\tintakes\tmay\tactually\tbe\tdeclining\tin some\tparts\tof\tthe\tworld,\tincluding\tsome\tareas\tof\tthe\tUnited\tStates,\tthe\tUnited Kingdom,\tand\tother\tEuropean\tcountries.\tI\tbelieve\tmost\tpeople\twould\tbe\ta\tlot healthier\tif\tthey\tconsumed\tat\tleast\t200\tmcg\tof\tselenium\tdaily\t(the\tcurrent\tRDI for\tselenium\tis\t70\tmcg).\tFour\tounces\tof\tchicken\tbreast\tprovides\t30\tmcg,\tand one\tlarge\tbreast\tcontains\t47\tmcg,\tmaking\tchicken\tan\texcellent\tsource\tof\tthis cancer-fighting\tmineral.\tTurkey\thas\teven\tmore:\t36\tmcg\tfor\t4\tounces\tof\tlight meat,\t45\tmcg\tfor\t4\tounces\tof\tdark\tmeat.\t(The\tdark\tmeat\tof\tturkey\talso\thas\tmore zinc\tthan\tthe\tlight\tmeat.) Where\tthe\tVegans\tHave\tIt\tWrong Speaking\tof\tprotein,\tI\u2019m\talways\tamused\tby\tthe\tvegan\tpropaganda\tabout\thow animal\tprotein\t\u201ccauses\u201d\tbone\tloss\tand\tosteoporosis.\tActually,\tthe\topposite\tis true. The\tFramingham\tOsteoporosis\tStudy\tinvestigated\tprotein\tconsumption over\ta\tfour-year\tperiod\tamong\t615\telderly\tmen\tand\twomen\twith\tan\taverage\tage of\t75.\tThe\tamount\tof\tprotein\teaten\tdaily\tranged\tfrom\tas\tlow\tas\t14\tg\ta\tday\tto\tas high\tas\t175\tg.\tThose\twho\tconsumed\tmore\tprotein\thad\tless\tbone\tloss,\tand\tthose who\tconsumed\tless\tprotein\thad\tmore\tbone\tloss,\tboth\tat\tthe\tfemoral\tbone\tand\tat the\tspine.\tThe\tstudy\talso\tfound\tthat\t\u201chigher\tintake\tof\tanimal\tprotein\tdoes\tnot appear\tto\taffect\tthe\tskeleton\tadversely.\u201d\tCalcium\tis\tbetter\tabsorbed\ton\ta\thigher- protein\tdiet,\teven\tif\tthere\tis\tsomewhat\tmore\turinary\tcalcium\texcretion.\tHigh-","protein\tdiets\tin\ttwo\trecent\tstudies\tresulted\tin\tsignificantly\tmore\tcalcium absorption\tthan\tthe\tlow-protein\tdiets\tthey\twere\tcompared\tto.\tAnd\ta\trecent\tstudy in\tObesity Research\tcompared\ta\tlow-protein\tdiet\tto\ta\thigh-protein\tdiet\tto\tdetermine whether\tthe\tprotein\tcontent\tof\tthe\tdiet\timpacted\tbone\tmineral\tdensity.\tIt\tdid.\tThe folks\tin\tthe\tlow-protein\tgroup\thad\tgreater\tbone\tmineral\tloss. Because\tof\tthe\ttoxins,\tantibiotics,\tsteroids,\tpesticides,\tand\tgrowth hormones\tused\tin\tfactory\tfarming,\tI\u2019m\treluctant\tto\trecommend\tunlimited amounts\tof\tnonorganic\tmeat\tand\tpoultry.\tBut\tlet\u2019s\tnot\tkid\tourselves\u2014protein\tis a\tcritical\tpart\tof\ta\thealthy\tdiet.\tOf\tcourse\twe\tshould\ttry\tto\tget\tit\tfrom\tthe healthiest\tsources\twe\tcan\t(which,\tin\tmy\thumble\topinion,\tdoesn\u2019t\tinclude\tfast- food\trestaurants).\tWhile\tit\u2019s\tcertainly\tpossible\tto\tbe\thealthy\ton\ta\tvegetarian\tdiet, it\ttakes\tmore\tplanning\tthan\tyou\tmight\timagine.\tAnd\tmany\tpeople\u2014perhaps\tnot all,\tbut\tmany\u2014just\tdo\tbetter\twith\tsome\tanimal\tproducts\tin\ttheir\tdiet.\tIt\u2019s\tbeen that\tway\tsince\tthe\tbeginning\tof\tthe\thuman\tgenus,\tand\tuntil\tour\tdigestive\t\u201cfuel tanks\u201d\tundergo\tsignificant\tgenetic\talteration,\tI\tsuspect\tit\twill\tremain\tthat\tway. WORTH\tKNOWING Urban\tlegend\tdepartment:\tEveryone\tthinks\tthat\tthe\treason\twe\tget tired\tand\tfall\tasleep\tafter\tThanksgiving\tdinner\tis\tbecause\tof\tthe tryptophan\t(an\tamino\tacid)\tin\tturkey.\tNope.\tFour\tounces\tof\tturkey actually\thas\tless\tthan\thalf\ta\tgram\tof\ttryptophan.\tWe\tget\tsleepy\tafter Thanksgiving\tdinner\tcause\twe\teat\ttoo\tdarn\tmuch;\twe\tzone\tout\twhile all\tthe\tblood\tleaves\tour\thead\tto\tgo\tdown\tto\tthe\tdigestive\ttract, where\tit\thas\ta\tton\tof\twork\tto\tdo.","Grass-fed\tBeef Beef\tis\tbeef\tand\tcarrots\tare\tcarrots,\tright? Wrong,\tgrasshopper. Whether\tyour\tfood\tis\tanimal,\tvegetable,\tplant,\tfish,\tor\tfruit,\twhere\ta food\tcomes\tfrom,\thow\tit\u2019s\traised\t(or\tgrown),\twhat\tit\tate\t(or\twas\tfed), what\tsoil\tit\twas\tgrown\ton\t(or\tgrazed\ton),\thow\tit\tis\tprocessed, prepared,\tand\tcooked\t(or\tnot\tcooked)\tis\tvitally\timportant\tto\tits nutritional\tcontent\tand\tabsolutely\tcentral\tto\tits\teffect\ton\tyour\thealth. Which\tbrings\tus\tto\tbeef. The\tnatural\tdiet\tof\tcattle\tis\tgrass.\tIt\tis\tabsolutely\tnot\tgrain.\tYet\tmost\tof\tthe\tbeef that\tcomes\tto\tus\tvia\ttraditional\troutes\thas\tbeen\teating\tnothing\tbut\tgrain.\tWhen\ta ruminant\tlike\ta\tcow\tis\ttaken\toff\tits\tnatural\tdiet\tof\tpasture\tand\tfattened\ton\tgrain, it\tloses\tnutrients.\tAccording\tto\tone\treputable\tsource,\tgrain-fed\tmeat\thas\tonly one-quarter\tas\tmuch\tvitamin\tE,\tone-eighth\tas\tmuch\tbeta-carotene,\tand,\tprobably most\timportant,\tone-third\tas\tmany\tomega-3\tfatty\tacids.\t(This\tmakes\tsense\u2014 grain\thas\tfar\tfewer\tof\tthese\tnutrients\tthan\tfresh\tpasture!) Grass-fed\tBeef\tRanks\tHigher\tin\tAll\tNutritional\tCategories The\tfat\tcontent\tof\tgrass-fed\tbeef\tis\tquite\tdifferent\tfrom\tthat\tof\tgrain\tfed\tbecause the\tdiet\tof\tthe\tanimals\tsignificantly\talters\ttheir\tfatty-acid\tcomposition.\tCattle","that\tare\tprimarily\tfed\tgrass\tenhance\ttheir\tomega-3\tcontent\tby\t60\tpercent.\tA massive\tamount\tof\tresearch\tindicates\tthat\tomega-3\tfatty\tacids\treduce inflammation\tand\thelp\tprevent\tcertain\tchronic\tdiseases\tsuch\tas\theart\tdisease. The\tratio\tof\tomega-6\tfatty\tacids\tto\tomega-3\tfatty\tacids\tin\tour\tdiet\tis\tof enormous\timportance\tto\tour\thealth.\tAn\tinappropriate\tbalance\tof\tthese\tessential fatty\tacids\t(a\thigh\tomega-6\tto\tomega-3\tratio)\tcontributes\tto\tthe\tdevelopment\tof disease,\twhile\ta\tproper\tbalance\thelps\tmaintain\tand\teven\timproves\thealth.\tOur Paleolithic\tancestors\tconsumed\ta\tratio\tof\tbetween\t1:1\tand\t4:1\tomega-6\tto omega-3,\twhich\tis\tbelieved\tto\tbe\toptimal.\tThe\ttypical\tAmerican\tdiet\tis\tbetween 11:1\tand\t30:1\tin\tfavor\tof\tthe\tproinflammatory\tomega-6s.\tThe\tfat\tof\tgrass-fed beef\thas\ta\tmuch\tmore\tfavorable\tomega-6\tto\tomega-3\tratio\tthan\tthe\tfat\tof\tgrain- fed\tcows. And\tthe\tbenefits\tdon\u2019t\tstop\twith\thigher\tomega-3s.\tRuminants\tlike\tcows produce\tanother\tvery\timportant\tfat\tcalled\tCLA\t(conjugated\tlinoleic\tacid),\twhich has\tlong\tbeen\tinvestigated\tfor\tits\tanticancer\tactivity\tas\twell\tas\tfor\tits\tability\tto reduce\tfat\taccumulation,\tparticularly\taround\tthe\tabdomen.\tThe antiatherosclerotic\tactivity\tof\tCLA\twas\tfirst\treported\tin\t1994,\tand\tevidence\tfor its\thealth-promoting\tproperties\thas\tcontinued\tto\tgrow\tsince\tthen.\tCLA\tcomes mainly\tfrom\tthe\tmeat\tand\tmilk\tof\truminants\t(cows).\tProblem\tis,\tgrain-fed\tcattle don\u2019t\tmake\tnearly\tas\tmuch\tCLA\tas\ttheir\tgrass-fed\tcousins\tdo.\tAt\tleast\tfour studies\thave\tshown\tthat\tgrass-fed\truminant\tspecies\tproduce\ttwo\tto\tthree\ttimes more\tCLA\tthan\truminants\tfed\tin\tconfinement\ton\tgrain\tdiets. Grass-fed\tFarmers\tOrganic\t\u201cIn\tSpirit\u201d A\tfinal\treason\tto\tchoose\tgrass-fed\tmeat\tis\tthat\tmost\tgrass\tfarmers\tavoid\tthe\tuse of\tmany\tof\tthe\tchemicals,\thormones,\tand\tantibiotics\tthat\twe\u2019d\tlike\tto\tkeep\tout\tof our\tfood.\tWhile\tthey\tmight\tnot\talways\tbe\tstriving\tto\treach\tthe\t\u201corganic\u201d certification\t(they\toften\tuse\tnitrogen\tfertilizers\ton\ttheir\tfields\tor\tmay\ttreat\ttheir animals\twith\trelatively\tbenign\tmedications),\tthey\tnonetheless\tgenerally\tconform to\tthe\t\u201cspirit\u201d\tof\torganic\t(see\tmy\tessay\ton\tpage\t187).\tAnd\tfeeding\ta\tcow \u201corganic\u201d\tgrain\tmeans\tnothing,\tas\tfar\tas\tI\u2019m\tconcerned,\texcept\tthat\the\twas\tfed\ta less-contaminated\tversion\tof\ta\tfood\the\tshouldn\u2019t\tbe\teating\tin\tthe\tfirst\tplace. Given\ta\tchoice\tbetween\torganic\tand\tgrass\tfed,\tI\u2019ll\tgo\twith\tgrass\tfed\tevery\ttime. Of\tcourse\tif\tI\tcan\tget\tboth,\tI\u2019ll\ttake\tthem. Though\tthe\tnutrient\tcomposition\tof\tbeef\tdepends\tsomewhat\ton\tthe\tcut\tof the\tmeat,\tall\tbeef\tis\ta\tgreat\tsource\tof\tprotein,\ta\tgood\tsource\tof\tB\tvitamins\u2014 especially\tvitamin\tB12\u2014and\ta\tgood\tsource\tof\theme\tiron,\tthe\tmost\tabsorbable kind\tof\tiron\tyou\tcan\tget\tfrom\tfood.\tAbout\thalf\tof\tthe\tfat\tin\tbeef\tis\theart-healthy monounsaturated\tfat.\tBeef\tis\talso\tvery\thigh\tin\tzinc,\twith\talmost\tany\tkind\tof\t3-","ounce\tportion\tof\tbeef\tproviding\tmore\tthan\thalf\tthe\tDaily\tValue\tfor\tthis important\tnutrient. If\tyou\u2019re\tinterested\tin\tlearning\tmore\tabout\tgrass\tfarming\tand\tits\tbenefits\tto your\thealth,\ta\tgreat\tplace\tto\tstart\tis\twww.eatwild.com.\tAnother\tis\tthe\tWeston\tA. Price\tFoundation\t(www.westonaprice.org).\tAlso\thighly\trecommended:\tthe excellent\tbook\tby\tMichael\tPollan,\tThe\tOmnivore\u2019s\tDilemma. WORTH\tKNOWING The\toriginal\t\u201cenergy\tbar\u201d\twas\ta\tfood\tcalled\tpemmican,\twhich\twas developed\tby\tthe\tIndians\tand\tother\tindigenous\tcultures\tlike\tthe\tInuit in\tGreenland.\tIt\u2019s\ta\thigh-energy\tfood\tthat\tcan\tbe\ttransported\teasily and\tlasts\tfor\tmany\tmonths.\tMeat\tfrom\tbuffalo\u2014or\toccasionally moose\tand\tcaribou\u2014was\tdried,\tthen\tpounded\tinto\ta\tfine\ttexture\tand mixed\twith\tanimal\tfat\tand\tsometimes\tberries.\tThis\tcreated\ta\thigh- calorie,\thighly\tnutritious\tfood\tfor\ttraveling.\tSince\tthe\tmeat\twas\tall wild\tgame\tand\tby\tdefinition\t\u201cpasture\u201d\tfed,\tit\twas\tas\thealthy\tas\tthe day\tis\tlong.\tI\teat\tpemmican\tas\ta\tsnack\tall\tthe\ttime.\tYou\tcan\tget\tit from\tthe\tsame\tplace\tI\tget\tit\u2014there\u2019s\ta\tlink\ton\tmy\tWeb\tsite\tunder \u201cStorefront:\tShop\tfor\tHealthy\tFoods.\u201d\tIt\u2019s\tmade\tby\tUS\tWellness Meats,\twhich\tonly\tuses\tgrass-fed\tanimals.","Lamb For\ta\tmeat\teater,\tlamb\thas\ta\tlot\tto\trecommend\tit.\tFor\tone\tthing, almost\tall\tlamb\tis\tgrass\tfed.\t(In\tparts\tof\tthe\tUnited\tStates,\tlambs\tthat don\u2019t\tmake\tit\tto\tsufficient\tweight\tto\tbe\tmarketed\tmay\tbe\tfattened\tup on\tgrain;\tthis\talso\thappens\tin\tother\tcountries\twhen\tthere\tare\tadverse conditions\tlike\ta\tdrought.)\tBut\tgrass\tis\tthe\tnatural\tdiet\tof\tcattle\tand sheep,\tand\tthe\tmeat\tof\tanimals\tthat\tare\tgrass\tfed\thas\ta\thigher\tamount of\tomega-3\tfatty\tacids.\tIn\tmy\tbook,\ta\tgrass-fed\tanimal\teating\tits natural\tdiet\tis\tautomatically\tsuperior\tfrom\ta\tnutritional\tpoint\tof\tview to\tits\tgrain-fed\tfactory-farmed\tbrethren. For\tanother\tthing,\tgrowth\thormones\tare\tnot\tused\ton\tsheep.\t(Lambs\tare\tsheep that\tare\tless\tthan\tone\tyear\told.)\tAnd\tif\tyou\tget\torganic\tlamb\u2014highly recommended\u2014you\tare\tbuying\tmeat\tfrom\tanimals\tthat\tare\tnot\tdipped,\tsprayed, or\tdermally\tdosed\twith\tinsecticides\tand\tare\tthe\tclosest\tto\tthe\tkind\tof\tanimals\tour Paleolithic\tancestors\thunted.\tProblem\tis,\tthe\tsimple\tterm\t\u201corganic\u201d\tdoesn\u2019t really\tguarantee\tall\tthat\tmuch.\tAccording\tto\t\u201cThe\tNatural\tFood\tGuide\tto Commonly\tand\tOccasionally\tEaten\tAnimals\u201d\t(www.naturalhub.com),\tthe\tclosest we\tcan\tcome\tto\tideal\tis\twhat\tmight\tbe\tcalled\t\u201ccertified\torganic\tmeat,\u201d\twhich implies\tnot\tonly\tavoiding\tmedicines\tand\tinsecticides,\tbut\talso\textends\tto\ta philosophy\tthat\tprohibits\tthe\tuse\tof\tartificial\tfertilizers\ton\tthe\tpasture. The\tcut\tof\tlamb\tand\tthe\ttenderness\tof\tthe\tmeat\tare\tthe\tbest\tindicators\tof\tfat","content.\tLamb\thas\tfewer\tretail\tcuts\tthan\tbeef.\tIn\tgeneral,\tleaner\tcuts\u2014the foreshank\tand\tparts\tof\tthe\tleg\u2014are\tless\ttender\tthan\tcuts\tfrom\tareas\twhere\tthe muscles\tare\tnot\tused\tas\tmuch,\tsuch\tas\tthe\tloin\tand\trib.\tBut\teven\tleaner\tcuts\tof lamb\ttend\tto\tbe\tmore\ttender\tthan\tsimilar\tcuts\tof\tbeef. Lamb\tIs\tLow\tin\tCalories\tand\tHigh\tin\tProtein Lamb\tis\tnot\ta\thigh-calorie\tfood,\tand\tit\u2019s\tloaded\twith\tprotein.\tOne\t4-ounce portion\tof\tfresh,\tlean\tloin,\ttrimmed\tto\t\u215b\u2033\tfat,\tcooked,\tis\tonly\t217\tcalories.\tFor that\tyou\tget\tabout\t30\tg\tof\thigh-quality\tprotein,\tplus\tsome\tcalcium,\tmagnesium, phosphorus,\tselenium,\talmost\t50\tpercent\tof\tthe\tRDI\tfor\tniacin,\tand\t90\tpercent\tof the\tamount\tof\tpotassium\tin\ta\tbanana!\tLess\tthan\thalf\tof\tthe\t9\tor\tso\tg\tof\tfat\tin\tthat 4-ounce\tportion\tof\tmeat\tis\tsaturated\tfat;\tmost\tof\tthe\trest\tis\theart-healthy monounsaturated\tfat\tand\tthe\tremainder\tis\tpolyunsaturated. That\t4-ounce\tportion\tof\tlamb\talso\tcontains\t25\tpercent\tof\tthe\tRDI\tfor\tzinc and\tmore\tthan\tone-third\tof\tthe\tRDI\tfor\tvitamin\tB12.\tZinc\tis\tan\tessential\tmineral that\tis\tfound\tin\talmost\tevery\tcell\tand\tstimulates\tthe\tactivity\tof\tapproximately 100\tenzymes,\tsubstances\tthat\tpromote\tbiochemical\treactions\tin\tyour\tbody.\tIt\u2019s essential\tfor\ta\thealthy\timmune\tsystem,\twhich\tis\tadversely\taffected\tby\teven moderate\tdegrees\tof\tzinc\tdeficiency.\t(Men\ttake\tnote:\tZinc\tis\tneeded\tfor\tthe production\tof\thealthy\tsperm,\twhich\tmay\tbe\tone\tindirect\treason\twhy\thigh-zinc oysters\tgot\ttheir\treputation\tas\tan\taphrodisiac!)\tVitamin\tB12\tis\tnecessary\tto\tbring down\thomocysteine,\ta\tnasty\tmetabolic\tcompound\tthat\tputs\tyou\tat\trisk\tfor\theart disease\tand\tmemory\timpairment.\tVitamin\tB12\tis\tmost\tabsorbable\tfrom\tanimal foods;\tvegetarians\u2014despite\twhat\tthey\ttell\tyou\u2014are\tmost\tat\trisk\tfor\tdeficiency. While\tlamb\tis\tthe\tprincipal\tmeat\tin\tparts\tof\tEurope,\tNorth\tAfrica,\tthe Middle\tEast,\tand\tIndia,\tit\tis\tmuch\tless\tpopular\tin\tthe\tUnited\tStates.\tOn\taverage, we\tconsume\ta\tpound\tof\tlamb\tper\tperson\tannually,\ta\tfraction\tof\tour\tbeef consumption\t(as\topposed\tto\tNew\tZealand,\twhere\tthe\tper\tcapita\tconsumption\tof lamb\tand\tgoat\taverages\tmore\tthan\t60\tpounds\ta\tyear). Liver\t(calf\u2019s\tliver)","Some\tcultures\tplace\tsuch\ta\thigh\tvalue\ton\tliver\tthat\thuman\thands\tare not\tallowed\tto\ttouch\tit;\trather,\tspecial\tsticks\tare\tused\tto\tmove\tit.\tThe Li-Chi,\ta\thandbook\tof\trituals\tpublished\tduring\tChina\u2019s\tHan\tera\t(202 B.C.E.\tto\t220\tC.E.)\tlists\tliver\tas\tone\tof\tthe\tEight\tDelicacies.\t(I\trealize that\tmight\tbe\ta\thard\tconcept\tto\tsell\tto\tyour\tliver-hating\tteenager.)\tBut liver\tis\treally\ta\tgreat\tfood.\tIn\tfact,\tgram\tfor\tgram\tit\tcontains\tmore nutrients\tthan\tany\tother\tfood! Go\tthrough\tany\tcollege\tnutrition\ttext\tand\tlook\tup\tthe\tbest\tfood\tsources\tfor practically\tevery\tB\tvitamin\tand\tyou\u2019ll\tsee\tliver\tat\tthe\ttop\tof\talmost\tevery\tlist.\tA small\t3-ounce\tserving\tof\tbraised\tliver\tprovides\tall\tthe\tDaily\tValue\tfor\tvitamin\tA (preformed),\triboflavin,\tcopper,\tand\tvitamin\tB12.\tIt\talso\tcontains\t93\tpercent\tof the\tselenium,\ta\tvaluable\ttrace\tmineral\tthat\u2019s\tone\tof\tthe\tmost\ttruly\tpowerful cancer-fighting\tnutrients\ton\tthe\tplanet.\tThat\tsame\t3\tounces\talso\thas\t55\tpercent of\tthe\tDaily\tValue\tfor\tzinc, 50\tpercent\tof\tniacin,\ta\tsurprising\t50\tpercent\tof\tfolate\t(which\tis\tusually associated\twith\tvegetables\tand\tfortified\tfoods),\t40\tpercent\tof\tthiamin\tand\tB6, and\tabout\ta\tthird\tof\tthe\tRDI\tfor\tiron.\tFor\tgoodness\u2019\tsake,\tit\teven\thas\tsome vitamin\tC!\tAnd\tof\tcourse,\tliver\tis\ta\tsuperb\tsource\tof\tprotein. Now\tlet\u2019s\ttalk\tfor\ta\tminute\tabout\tthe\tcommon\tadvice\tto\tavoid\tliver\twhile pregnant\tbecause\tof\tits\tvitamin\tA\tcontent. Should\tPregnant\tWomen\tAvoid\tVitamin\tA? You\tknow\thow\twhen\tyou\tgo\ton\tan\tairplane\tthey\tsternly\twarn\tyou\tnot\tto\tuse your\tcell\tphone?\tWell,\tjust\tabout\tevery\tengineer\tI\tasked\tand\tevery\tresponsible scientific\tarticle\tI\u2019ve\tread\ton\tthe\tsubject\tis\tunequivocal\tabout\tthe\tfact\tthat nothing\tyou\tbuy\tat\tRadio\tShack\tis\tgoing\tto\tbring\tdown\ta\t747\tjetliner.\tThere\tjust isn\u2019t\tany\tdanger.\tBut\tno\tone\tis\tgoing\tto\t\u201ctake\ta\tchance\u201d\tbecause\tjust\tin\tcase they\u2019re\twrong,\tthe\tdamages\tcould\tbe\tso\tgreat\tthat\tno\tone\u2019s\twilling\tto\trisk\tit.\t(I","wholeheartedly\tbelieve\tthat\twithin\ta\tyear\tof\tthe\tpublication\tof\tthis\tbook,\tthe\tcell phone\tban\ton\tplanes\twill\tbe\ta\tthing\tof\tthe\tpast.)\tWhat\tdoes\tthis\thave\tto\tdo\twith vitamin\tA\tand\tpregnancy?\tSimple.\tThere\twere\tsome\tvery\tearly\tstudies\ton\tmice that\tshowed\tthat\tvitamin\tA\twas\tassociated\twith\tfetal\tabnormalities,\tand\tbased\ton this,\twomen\thave\tbeen\tadvised\tfor\tyears\tthat\tlarge\tdoses\tof\tvitamin\tA\tcould\tbe toxic,\tespecially\tto\ttheir\tunborn\tchild.\tAnd\tjust\tin\tcase\tthey\u2019re\tright,\tno\tone who\u2019s\tpregnant\tis\tgoing\tto\ttake\ta\tchance.\tI\tdon\u2019t\tblame\tthem.\tNow\tI\tpersonally think\tthis\tadvice\tis\tabout\tas\taccurate\tas\tthe\twarning\tagainst\tcell\tphones\ton planes,\tbut\tonce\tagain,\twho\u2019s\tgoing\tto\ttake\tthe\tchance\tto\tprove\tit\u2019s\twrong? Reexamining\tthe\tStudy Why\tdo\tI\tbelieve\tthe\tdangers\tof\tvitamin\tA\thave\tbeen\tway\toverstated?\tSeveral reasons.\tOne,\tI\twent\tback\tand\tread\tthe\toriginal\tmice\tstudies.\tThe\tamount\tof vitamin\tA\tgiven\tto\tthe\trodents\twas\tso\thuge\tthat\twhen\tmy\tassistant\tand\tI\ttried\tto translate\tit\tinto\tIUs\t(the\tunits\tin\twhich\twe\tcommonly\tmeasure\tvitamin\tA),\twe simply\tcouldn\u2019t\tdo\tit\u2014the\tnumber\tof\tzeros\twas\tgreater\tthan\tthe\tcalculator\tcould work\twith.\t(Many\tof\tthese\tstudies\tused\tintravenous\tinjections\tof\tsynthetic vitamin\tA\tin\tmassive\tquantities.)\tNo\tone\u2014repeat,\tno\tone\u2014consumes\tthat amount\tof\tvitamin\tA,\tever.\tEver.\tSecondly,\tthe\tnatural\tvitamin\tA\tfound\tin\tliver does\tnot\tseem\tto\tcause\tthe\tsame\ttoxicity\tproblems\tthat\tsynthetic\tvitamin\tA\tdoes. In\tfact,\tthe\tamount\tof\tvitamin\tA\tin\tone\tslice\tof\tliver\tis\ta\tlittle\tless\tthan\tthat\tin two\tcarrots,\tfor\tgoodness\u2019\tsake.\tThirdly,\ta\tstudy\tcarried\tout\tin\tRome\t(published in\tTeratology,\tJanuary\t1999)\tfound\tno\tcongenital\tmalformations\tamong\t120 infants\texposed\tto\tmore\tthan\t50,000\tIUs\tof\tvitamin\tA\tper\tday.\tFourth,\ta\tstudy from\tSwitzerland\tpublished\tin\tthe\tInternational\tJournal\tof\tVitamin\tand Nutrition\tResearch\tin\t1998\tlooked\tat\tblood\tlevels\tof\tvitamin\tA\tin\tpregnant women\tand\tfound\tthat\ta\tdose\tof\t30,000\tIUs\tper\tday\tresulted\tin\tblood\tlevels\tthat had\tno\tassociation\twith\tbirth\tdefects\t(one\tslice\tof\tliver\thas\tabout\t21,000\tIUs;\ta carrot\thas\t12,000). Better\tSafe\tThan\tSorry But\teven\tthough\tI\tbelieve\twholeheartedly\tthat\tthe\tnavigation\tsystem\tof\tairplanes doesn\u2019t\thave\ta\tdarn\tthing\tto\tfear\tfrom\ta\tcell\tphone\t(and\tthat\ta\tpregnant\twoman has\tnot\ta\tdarn\tthing\tto\tfear\tfrom\teating\tnatural\tfood\tcontaining\tvitamin\tA\ta\tfew times\ta\tweek),\tI\tstill\tkeep\tmy\tcell\tphone\toff\twhen\tI\tfly.\tI\tmean,\tjust\tin\tcase\t.\t.\t. Interestingly,\ttextbooks\ton\tnutrition\twritten\tbefore\tWorld\tWar\tII recommended\tthat\tpregnant\twomen\teat\tliver\tfrequently.\tAnd\tI\tpersonally\tuse high-dose\tvitamin\tA\t(50,000\tIUs)\tevery\tsingle\ttime\tI\tfeel\ta\tcold\tcoming\ton,\tand so\tdo\ta\tdozen\tnutritionists\tI\tknow.\tPoint\tis\tthat\tthe\tamount\tof\tvitamin\tA\tin\tcalf\u2019s","liver\u2014substantially\tless\tthan\twe\u2019re\ttalking\tabout\there\u2014in\tmy\topinion,\tposes\tno risk\tto\tanyone.\tBut\tthat\u2019s\tjust\tmy\topinion.\t(Remember,\tthough:\tYou\tread\tit\there first.) WORTH\tKNOWING With\tliver\u2014calf,\tchicken,\tturkey\u2014the\tfirst\tand\tforemost\tthing\tthat is\timportant\tis\tthe\tsource.\tCommercially\traised\tanimals\thave\tall\tthe problems\ttalked\tabout\tin\tthe\tintroductory\tessay\t(see\tpage\t187):\tThe feeding\tpractices\tand\tsynthetic\thormones\tand\tantibiotics\ttaint\tthe liver\tof\tthe\tanimal.\tAnd\tsince\tthe\tliver\tis\t\u201cdetoxification\tcentral\u201d\tfor all\tanimals\t(including\tus),\tit\u2019s\tlikely\tthat\tall\tthat\tjunk\tis\treally concentrated\tin\tthe\tliver.\tI\trecommend\torganic\tand\/or\tpasture\traised to\treduce\tthe\trisk\tof\tcontaminants,\tand\tif\tthat\u2019s\tnot\tan\toption,\tthen only\tyoung\tanimal\tliver.\tIf\tsupermarket\tliver\tis\tyour\tonly\toption, the\tbest\tchoice\twould\tbe\tcalf\u2019s\tliver,\tsince\tU.S.\tbeef\tcattle\tdo\tspend their\tfirst\tmonths\ton\tpasture.","Wild\tGame (buffalo,\tvenison,\telk) Everything\tsaid\tso\tfar\tregarding\tgrass-fed,\tpasture-raised\tbeef\tapplies to\twild\tgame\tas\twell.\tHumans\tare\tgenetically\tadapted\tto\teat\twhat\tour Paleolithic\t(Old\tStone\tAge)\tancestors,\tthe\thunter-gatherers,\tate.\tAnd that\twas\tquite\tsimply\tthis:\tfood\tyou\tcould\thunt,\tfish,\tgather,\tor\tpluck. According\tto\tLoren\tCordain,\tprofessor\tof\thealth\tand\texercise\tscience at\tColorado\tState\tUniversity\tand\tauthor\tof\tthe\texcellent\tbook\tThe Paleo\tDiet,\t\u201cJust\t500\tgenerations\tago\u2014and\tfor\t2.5\tmillion\tyears before\tthat\u2014every\thuman\ton\tEarth\tate\tthis\tway.\tIt\tis\tthe\tdiet\tto\twhich all\tof\tus\tare\tideally\tsuited,\tand\tthe\tlifetime\tnutritional\tplan\tthat\twill normalize\tyour\tweight\tand\timprove\tyour\thealth.\u201d Believe\tit\tor\tnot,\tour\tPaleolithic\tancestors\twere\tlean,\tfit,\tand\tfree\tfrom\theart disease,\tdiabetes,\tand\tother\thealth\tissues\tthat\tare\tplaguing\tWestern\tcountries. Did\tthey\tdie\tearlier\tthan\twe\tdid?\tSure.\tBut\tprobably\tmore\tfrom\tthe\tharsh elements\tand\tthe\tdangers\tof\twooly\tmammoths.\tIs\tour\tlife\tspan\tlonger? Absolutely.\t(And\tthat\u2019s\tprobably\tdue\tas\tmuch\tto\treduced\tinfant\tmortality, protection\tfrom\tthe\telements,\tand\tthe\tability\tof\tmodern\tmedicine\tto\tkeep\tus alive\tlonger.)\tMeanwhile,\tcompare\tour\tancestral\tdiet\tto\tour\tmodern\tdiet\tand then\tlook\tat\tthe\tlaundry\tlist\tof\tdegenerative\tdiseases\tthat\tnow\tplague\tmodern man\t(and\tmodern\twoman),\tyet\twere\tvirtually\tunknown\tas\trecently\tas\ta\tcouple\tof hundred\tyears\tago.\tThe\tpoint\tis,\tif\tyou\twant\ta\tblueprint\tfor\twhat\tfuel\tmix\tthe human\tdigestive\tsystem\twas\treally\tdesigned\tto\twork\tbest\ton,\tyou\tneed\tlook\tno","further\tthan\tthe\tbasic\tfood\tsource\tthat\tnourished\tthe\thuman\tgenus\tfor\ta\tcouple\tof million\tyears.\tAnd\tthat\tfood\tsource\twas\ta\tmix\tof\twhat\twe\tcould\thunt\u2014wild game\u2014and\twhat\twe\tcould\tgather\u2014natural\tfoods\tlike\troots,\tberries,\tnuts,\twild vegetables,\tand\tfruits. Wild\tGame\tCan\tHelp\tLower\tCholesterol\tand\tthe\tRisk\tof\tHeart\tDisease So\twhat\tdid\tPaleolithic\tman\tactually\teat?\tWild\tanimal\tfoods\tdominated\ttheir diets,\tand\tthese\tfoods\tprovide\ta\thigher\tproportion\tof\tgood\tfats\tcompared\tto\tother types\tof\tcommercial\tmeat.\t(That\tincluded,\tby\tthe\tway,\tsome\tsaturated\tfat\tas well!)\tMeat\tfrom\tgrass-fed\tanimals\thas\ttwo\tto\tfour\ttimes\tmore\tomega-3\tfatty acids\tthan\tmeat\tfrom\tgrain-fed\tanimals.\tWild\tgame\tis\ta\tgood\tsource\tof\tprotein and\tcontains\tlarge\tquantities\tof\tB\tvitamins,\tincluding\tvitamin\tB12,\tand absorbable\theme\tiron.\tIt\talso\tprovides\tpotassium\t(which\thelps\tthe\tbody\u2019s\tcells work\tproperly)\tand\tphosphorus\t(essential\tfor\thealthy\tbones\tand\tteeth),\tzinc,\tand the\tvaluable,\tcancer-fighting\ttrace\tmineral\tselenium\t(3\tounces\tof\tbison\tor buffalo\tcontains\tmore\tthan\t40\tpercent\tof\tthe\tDaily\tValue\tfor\tthis\timportant mineral).\tWith\tits\tlow\tsaturated\tfat\tcontent\tand\thealthy\tratio\tof\tomega-3\tto omega-6\tfats,\tgame\tcan\thelp\tlower\tcholesterol\tand\tdecrease\tthe\trisk\tof\theart disease.\tAnd\twild\tgame\tis\tnot\tfactory\tfarmed,\tand\ttherefore\tnot\tloaded\twith antibiotics,\tsteroids,\tgrowth\thormones,\tand\tother\ttoxins\tthat\tare\ta\tby-product\tof the\tmodern\tCAFO\t(confined\tanimal\tfeeding\toperations,\tor\tthe\tmodern\tfactory farm). Remember,\twe\u2019ve\tbeen\teating\twild\tgame\tfor\tas\tlong\tas\twe\u2019ve\tbeen\ton\tthe planet.\tThe\tmodern\tsupermarket\tfood\twe\tknow\ttoday\u2014freeze-dried\teverything, juice\tconcentrates,\tself-cooking\tmeals,\tTV\tdinners,\t\u201ccheese\tfood,\u201d\tpackaged snacks,\thigh\tamounts\tof\tsodium,\tsugar,\ttrans\tfats,\tartificial\tcolorants\tand sweeteners\u2014came\tof\tage\tin\tthe\tlate\ttwentieth\tcentury.\tBefore\t1961,\tno\tone\tever heard\tof\tthe\tGolden\tArches.\tBut\twe\u2019ve\teaten\twild\tgame\tfor\tas\tlong\tas\twe\u2019ve been\ton\tthe\tplanet. Do\tthe\tmath:\tWhich\tis\tmore\tnatural\tto\tthe\thuman\tdiet?","CHAPTER\t9 Fish\tand\tSeafood Given\thow\tconfusing\tand\tcontradictory\thealth\tadvice\tfrom\tthe \u201cexperts\u201d\tcan\tfrequently\tbe,\tit\u2019s\trefreshing\tto\tfind\ta\tprinciple\tupon which\tabsolutely\teveryone\tagrees.\tOne\tsuch\tprinciple\tis\tto\teat\tmore vegetables\tand\tfruit.\tAnother\tis\tthat\tseafood\tis\tone\tof\tthe\thealthiest foods\ton\tthe\tplanet. Fish\tin\tgeneral\tis\ta\thigh-protein,\tlow-calorie\tfood\tthat\tprovides\ta range\tof\thealth\tbenefits,\tbut\tsome\tfish\tare\treal\tsuperstars.\tAccording to\tOceans\tAlive,\ta\tdivision\tof\tthe\tEnvironmental\tDefense\tFund,\tfish high\tin\tomega-3s\tthat\tare\tcaught\tor\tfarmed\tin\tan\tecologically\tsound manner\tand\tare\tlow\tin\tcontaminants\tinclude\twild\tsalmon\tfrom\tAlaska","(fresh,\tfrozen,\tand\tcanned),\tAtlantic\tmackerel\tand\therring,\tsardines, sablefish,\tanchovies,\tand\tfarmed\toysters. White-fleshed\tfish,\ton\tthe\tother\thand,\tis\tlower\tin\tfat\tthan\tany\tother source\tof\tanimal\tprotein.\tThey\u2019re\talso\tloaded\twith\tvitamins\tand minerals\tand\tare\tincredibly\tlow\tcalorie.\tIn\taddition,\tmost\tfish\tare naturally\tlow\tin\tthe\tproinflammatory\tomega-6\tfats\t(a\tpossible exception\tbeing\tfarmed\tsalmon\u2014see\tpage\t216). Fish\tfor\tSmarter\tBabies Scientific\tfindings\tpresented\tat\ta\tconference\tsponsored\tby\tthe\tgovernments\tof the\tUnited\tStates,\tNorway,\tCanada,\tand\tIceland,\tand\tassisted\tby\tthe\tUnited Nations\u2019\tFood\tand\tAgriculture\tOrganization,\tsupported\tthe\tnotion\tthat\tall Americans\u2014especially\tpregnant\tand\tnursing\twomen\tand\tchildren\u2014should\teat seafood\ttwice\ta\tweek,\tdespite\tthe\tcurrent\tconcerns\tabout\tpollution contamination\t(see\t\u201cWhat\tabout\tMercury?\u201d\tpage\t218).\tNutrients\tsuch\tas\tomega- 3\tfatty\tacids,\tiodine,\tiron,\tand\tcholine,\tpresent\tin\tfish\tsuch\tas\twild\tsalmon, shrimp,\tpollock,\tcod,\tcanned\tlight\ttuna,\tand\tcatfish,\tare\timportant\tto\tbrain development;\tresearchers\thave\tfound\tthat\tthey\tmay\tlessen\tthe\teffects\tof dyslexia,\tautism,\thyperactivity,\tand\tattention\tdeficit\tdisorder.\tSome\tstudies\thave linked\tthose\tnutrients\twith\tincreased\tintelligence\tin\tinfants\tand\tyoung\tchildren. Aim\tfor\tTwo\tServings\ta\tWeek The\tAmerican\tHeart\tAssociation\trecommends\tthat\twe\teat\tat\tleast\ttwo\tfish\tmeals a\tweek.\tThis\trecommendation\tis\talso\tincluded\tin\tthe\tUSDA\u2019s\t2005\tdietary guidelines.\tThe\tnutrients\tfound\tin\tseafood\thelp\treduce\trisk\tof\tdeath\tby\theart attack\tand\tprevent\ta\thost\tof\tchronic\thealth\tproblems\tand\tterminal\tillnesses. Seafood\tcuts\tthe\trisk\tfor\theart\tdisease,\tcancer,\tAlzheimer\u2019s,\tstroke,\tdiabetes,\tand inflammatory\tdiseases\tsuch\tas\trheumatoid\tarthritis. By\tthe\tway,\tI\thope\tyou\tknow\tthat\twhen\tI\u2019m\twaxing\ton\tand\ton\tabout\tthe virtues\tof\tfish,\tI\u2019m\tnot\ttalking\tabout\t\u201cmystery\tfish\tnuggets\tdeep\tfried\tin\trecycled vegetable\toil\u201d\tor\tsome\tsimilar\tFrankenfood\tfrom\tthe\tlocal\tfast-food\temporium or\tfood\tcourt.\tI\u2019m\ttalking\tthe\treal\tdeal.\tResearch\tshows\tthat\tmore\tnutrients\tare retained\tin\tfish\tthat\tis\tbaked\tor\tbroiled,\trather\tthan\tprocessed\tand\/or\tfried.\t(But you\tknew\tthat,\tdidn\u2019t\tyou?)\tAnd\tto\tprotect\tagainst\tviral\tand\tgerm\tcontamination, handle\tuncooked\tseafood\twith\tcare\tand\tproperly\tcook\tfish\tor\tshellfish,\tas\tyou would\tany\tmeat\tor\tpoultry.","Back\tin\tthe\t1980s,\tDr.\tWilliam\tCastelli,\tdirector\tof\tthe\tfamous\tFramingham Heart\tStudy,\tsaid\tthis:\t\u201cI\thave\tno\tqualms\tabout\tthe\tAmerican\tpublic\teating\tthree or\teven\tfour\tmeals\tof\tfish\ta\tweek.\u201d Neither\tdo\tI. Crustacea (crayfish,\tprawns,\tshrimp,\tlobster) Crustaceans\tare\tone\tof\ttwo\tmain\tclassifications\tof\tshellfish\t(the\tother being\tmollusks).\tThey\u2019re\ta\tclass\tof\tarthropods\twhich characteristically\thave\tsegmented\tbodies.\tAnd\tthey\u2019re\tvery,\tvery\ttasty. Enjoy. Crayfish\t(also\tcalled\t\u201ccrawfish\u201d)\tare\tfreshwater\tcousins\tof\tthe\tlobster,\tfound\tin most\tparts\tof\tthe\tworld.\tAccording\tto\tthe\tcomprehensive\tWeb\tsite\t\u201cThe\tSavvy Shellfish\tLover\u201d,\tat\tleast\t593\tdifferent\tspecies\tof\tthese\tcrustaceans\thave\tbeen identified,\tand\tthere\tmay\tbe\thundreds\tmore\tto\tcome.\tThe\tmost\tbiologically diverse\tconcentration\tof\tcrayfish\tspecies\tin\tthe\tworld\tis\tfound\tin\tthe\tsoutheast United\tStates.\tYou\tcan\tprepare\tthem\tin\tthe\tsame\tstyle\tas\tlobster\u2014steamed, boiled,\tfried,\tblackened,\tor\tbaked.\tThey\u2019re\ta\tbig\tfavorite\tin\tLouisiana. Prawns\tare\tbasically\treally\tlarge\tshrimp,\tthough\tthere\tare\tregional\tdifferences of\topinion\tabout\tthe\tdistinctions.\t(In\tEurope\tand\tsome\tAsian\tcountries,\tprawns","are\tconsidered\tlarge\tdecapods\twith\tlong\tantennae\tand\ttoothed\tbeaks,\tsome varieties\tof\twhich\thave\tslender\tbodies,\twith\ttails\tthat\tdon\u2019t\tcurve\tunder\tas\tmuch as\ttypical\tshrimp\ttails;\tbut\tin\tthe\tUnited\tStates\tthey\u2019re\tjust\t\u201cbig\tshrimp.\u201d)\tOne particularly\tdesirable\ttype\tis\tcalled\tthe\tBlack\tTiger,\ta\thuge\tprawn\tthat\tcan\tgrow to\tover\ta\tfoot\tin\tlength.\tIts\tname\tcomes\tfrom\tthe\tdistinctive\tcoloration\tof\tits shell:\tblack\twith\talternating\tbands\tof\tyellow.\tThey\u2019re\tusually\tsold\tfrozen,\twith most\tcommercial\tsupplies\tcoming\tfrom\tAsian\tshrimp\tfarms. Shrimp\tare\tone\tof\tabout\t40,000\tknown\tspecies\tof\tcrustacea,\tthe\tonly\tgroup\tof arthropods\tthat\tis\tprimarily\tmarine.\tThey\u2019re\tthe\tmost\tpopular\tshellfish\tin\tthe world\tand\tare\tprobably\tone\tof\tthe\tmost\tpopular\tvarieties\tof\tseafood,\tperiod.\tAnd no\twonder\u2014they\u2019re\tlean,\thigh\tin\tprotein,\trich\tin\tnutrients,\tand\tdelicious;\tsome might\tsay\tan\tideal\tfood. First\tthings\tfirst:\tShrimp\tare\ta\tgreat\tsource\tof\tprotein,\tand\ta\tlow-calorie\tone at\tthat.\tOne\tsmall\t3-ounce\tserving\thas\t17\tg\tof\tprotein\tand\tonly\t90\tcalories. Shrimp\thave\tall\tnine\tessential\tamino\tacids,\tplus\tsmall\tto\tmoderate\tamounts\tof nine\timportant\tminerals.\tThey\u2019re\trelatively\thigh\tin\tthe\timportant\ttrace\tmineral selenium,\twith\tone\t3-ounce\tserving\tproviding\t46\tpercent\tof\tthe\tDaily\tValue\tfor this\tcancer-fighting\tnutrient.\tThey\talso\tprovide\tmore\tthan\t30\tpercent\tof\tthe Daily\tValue\tfor\tvitamin\tD.\tI\thappen\tto\tthink\tthe\tDaily\tValue\t(400\tIUs)\tfor vitamin\tD\tis\tway\ttoo\tlow,\tbut\t3\tounces\tof\tshrimp\tgives\tyou\t129\tIUs\tof\tthis cancer-fighting,\tbone-building\tvitamin,\twhose\ttrue\tvalue\tis\tonly\tnow\tbeginning to\tbe\tappreciated. Then\tthere\u2019s\tastaxanthin.\tYou\tprobably\tnever\theard\tof\tastaxanthin,\tbut\tit\u2019s the\tmain\tcarotenoid\tpigment\tfound\tin\taquatic\tanimals\tand\tis\tresponsible\tfor giving\tsalmon\ttheir\tpink\tcolor.\tThe\tthing\tof\tit\tis,\tsalmon\tget\tmost\tof\ttheir astaxanthin\tfrom\tdining\ton\tcrustaceans\tlike\tshrimp.\tWhy\tshould\tyou\tcare? Because\tthis\tred-orange\tpigment,\tclosely\trelated\tto\tother\twell-known carotenoids\tlike\tbeta-carotene\tand\tlutein,\thas\tstronger\tantioxidant\tactivity\tthan either\tof\tthem\t(ten\ttimes\thigher\tthan\tbeta-carotene,\tin\tfact).\tStudies\tsuggest\tthat astaxanthin\tcan\tbe\tmore\tthan\t100\ttimes\tmore\teffective\tas\tan\tantioxidant\tthan vitamin\tE.\tAnd\tshrimp\tare\tloaded\twith\tit.\tIn\tmany\tof\tthe\taquatic\tanimals\tin which\tit\tis\tfound,\tastaxanthin\thas\ta\tnumber\tof\tessential\tbiological\tfunctions, including\tprotection\tagainst\toxidation\tof\tessential\tpolyunsaturated\tfatty\tacids, protection\tagainst\tUV\tlight\teffects,\tpro\u2013vitamin\tA\tactivity,\timmune\tresponse, pigmentation,\tcommunication,\tand\timproved\treproduction.\tIn\tspecies\tsuch\tas salmon\tand\tshrimp,\tastaxanthin\tis\tconsidered\tessential\tto\tnormal\tgrowth\tand survival\tand\thas\tbeen\tattributed\tvitaminlike\tproperties.\tWe\u2019re\tjust\tbeginning\tto understand\tits\tpotential\tin\thuman\thealth,\tbut\tthere\u2019s\tevery\treason\tto\tbelieve\tit\u2019s","really\tgood\tfor\tyou. Lobsters\tare\tlarge\tcrustaceans.\tThey\thave\thard\tshells\tand\tten\tlegs,\ttwo\tof\twhich have\tdeveloped\tinto\tpincers.\tAlthough\tconsidered\ta\tgourmet\tfood\ttoday,\tlobsters were\tso\tplentiful\tin\tthe\tnineteenth\tcentury\tthat\tthey\twere\tused\tas\tbait\tfor\tfish\tor even\tas\tfertilizer\tin\tthe\tfields.\tLobsters\thave\tfirm,\trich\tmeat\tin\ttheir\tbodies,\ttails, and\tlegs.\tYou\tcan\talso\teat\tthe\tlobster\u2019s\tliver\t(known\tas\t\u201cgreen\ttomalley\u201d)\tor\tits roe\t(known\tas\t\u201ccoral\u201d). Ounce\tfor\tounce,\tlobsters\tare\tsomewhat\tsimilar\tto\tshrimp\tin\tnutritional value,\twith\ta\tfew\tdifferences.\tThree\tounces\tof\tlobster\tmeat\thas\tabout\t95\tcalories and\tdelivers\talmost\t19\tg\tof\thigh-quality\tprotein,\twith\tall\tnine\tessential\tamino acids.\tIt\u2019s\teven\thigher\tin\tthe\tcancer-fighting\ttrace\tmineral\tselenium\tthan\tshrimp is\t(3\tounces\tprovides\t56\tpercent\tof\tthe\tDaily\tValue\tfor\tthis\tvaluable\tnutrient), and\tin\taddition\tprovides\t32\tpercent\tof\tthe\tDaily\tValue\tfor\tzinc,\tplus\tsmall amounts\tof\tseven\tor\teight\tother\tminerals.\tUnlike\tshrimp,\tit\tdoesn\u2019t\thave\tany vitamin\tD,\tbut\tit\u2019s\tone\tof\tthe\tbest\tnonanimal\tsources\tof\tvitamin\tB12,\twith\t3 ounces\tof\tlobster\tproviding\t50\tpercent\tof\tthe\tDaily\tValue\tfor\tthat\timportant\tB vitamin.\tBoth\tshrimp\tand\tlobster\thave\tonly\tabout\t1\tg\tof\tfat\tper\t3-ounce\tserving. WORTH\tKNOWING Shrimp\tand\tother\tshellfish\thave\tbeen\tgiven\ta\tbad\trap\tfor\ttheir\thigh cholesterol\tcontent.\tBut\there\u2019s\tthe\tthing:\tThe\tcholesterol\tin\tyour food\thas\tminimal\teffect\ton\tthe\tcholesterol\tin\tyour\tblood,\tat\tleast\tfor the\tvast\tmajority\tof\tpeople.\tTrans\tfat\t(and\tto\tsome\textent,\tsaturated fat)\traises\tblood\tcholesterol\tfar\tmore\tthan\tcholesterol\tin\tthe\tdiet. One\twell\tknown\tstudy,\tpublished\tin\t1996\tin\tthe\tAmerican\tJournal of\tClinical\tNutrition,\tactually\ttested\ta\thigh-shrimp\tdiet\tat Rockefeller\tUniversity.\tThey\tfed\tthe\tsubjects\t300\tg\tof\tshrimp\ta\tday. Blood\tcholesterol\twent\tup\ta\tbit,\tbut\tHDL\t(\u201cgood\u201d)\tcholesterol\twent up\tfar\tmore\tthan\tLDL\t(\u201cbad\u201d)\tcholesterol,\tresulting\tin\tan\timproved cholesterol\tratio.\tAs\tan\tadded\tbenefit,\tsubjects\ton\tthe\thigh-shrimp diet\tsaw\ta\tsignificant\tlowering\tof\ttheir\ttriglycerides\t(a\tsignificant risk\tfactor\tfor\theart\tdisease).\tBottom\tline:\tFor\tthe\toverwhelming majority\tof\tpeople,\tthe\tcholesterol\tin\tshrimp\tand\trelated\tspecies isn\u2019t\ta\tproblem. NOTE:\tAs\twith\tmollusks,\tthere\tis\ta\tpotential\tfor\tallergic\treaction\tthat you\tneed\tto\tbe\taware\tof.\tBut\tit\u2019s\talso\tworth\tnoting\tthat\tseafood","poisoning\tfrequently\tmasquerades\tas\tan\tallergic\treaction.\tThe\ttake- home\tpoint:\tGet\tall\tyour\tseafood\tfrom\treputable\tsources,\teat\tfresh, and\tprepare\tcorrectly. Mackerel Mackerel\thas\tlong\tbeen\tone\tof\tthe\tmost\tunderappreciated\tfish.\tJust\tas the\tmanuscript\tfor\tthis\tbook\twas\tbeing\tsubmitted,\tthe\tNew\tYork\tTimes published\ta\tstory\tby\tfood\tcolumnist\tMarian\tBurros,\tplaced prominently\ton\tthe\tcover\tof\tits\tWednesday\t\u201cDining\tIn\u201d\tsection.\tThe headline?\t\u201cHoly\tMackerel.\u201d\tThe\tstory\u2014a\tpaean\tto\tthe\thealth\tbenefits and\tenvironmental\tfriendliness\tof\tthis\tterrific\tfish\u2014began\tlike\tthis: \u201cLike\tthe\tshy\tkid\tat\tthe\tdance\twhose\tcharms\tare\tnot\treadily\tapparent, unpopularity\thas\tkept\tsome\tspecies\t(of\tfish)\tin\tcirculation,\twaiting\tto be\tdiscovered.\tAtlantic\tmackerel\twears\tits\treputation\tlike\ta\tpocket protector\tand\thorn-rimmed\tglasses,\tbut\ta\tlittle\tattention\treveals\tits sweet\tside.\u201d Mackerel\tlive\tin\tboth\tthe\tAtlantic\tand\tthe\tPacific,\tbut\tthe\tAtlantic\tmackerel (also\tknown\tas\tBoston\tmackerel)\tis\tpreferred\tand\tthe\tone\tI\trecommend\t(more\ton that\tin\ta\tmoment).\tA\trelative\tof\tthe\ttuna,\tthe\tAtlantic\tmackerel\tis\tfound\tin\tthe Atlantic\u2019s\tcold\twaters,\twhere\tit\tforms\tlarge\tschools\tand\tcan\tlive\tup\tto\tan astonishing\tseventeen\tyears.\tBefore\t1870,\tall\tmackerel\tcaught\tin\tNew\tEngland","waters\twas\tsalted\ton\tboard\tand\tsold\tthat\tway\tin\tBoston.\tFresh\tmackerel\tis\tvery perishable\tand\thas\tto\tbe\tkept\ton\tice\tor\tit\tdevelops\ta\treally\tfishy\tflavor. Mackerel\tis\ta\tsleek,\toily\tfish\twith\ta\tforked\ttail\tand\tcontains\ttwo\tkinds\tof meat:\tthe\tred\touter\tmeat\tand\tthe\tlight\tinner\tmeat.\tYou\tcan\tget\tit\tcanned,\twhole, as\tfillets,\tand\tas\tsteaks.\tPacific\tjack\tmackerel\t(also\tcalled\thorse\tmackerel)\tis often\tcanned.\tAtlantic\tmackerel\t(also\tcalled\tBoston\tmackerel)\tis\toften\tused\tin sashimi,\tas\tis\twahoo,\ta\tsubtropical\tfish\twith\ta\tdelicate\tflavor\tthat\tis\talso\tknown as\tono\tand\tis\ta\tvery\tclose\trelative\tof\tthe\tking\tmackerel.\tSpanish\tmackerel\thas only\ta\tsmall\tpercentage\tof\tred\tmeat\tand\ta\tmilder\ttaste\tthan\tother\tkinds\tof mackerel.\tKing\tmackerel\t(also\tcalled\tkingfish\tor\tcavalla)\thas\ta\tfirm\ttexture\tand distinct\ttaste.\tCero\tmackerel\t(also\tcalled\tcerro\tor\tpainted\tmackerel),\tcaught\tin waters\talong\tthe\tcoast\tof\tFlorida,\thas\tleaner\tflesh\tand\ta\tmore\tdelicate\tflavor\tthan most\tvarieties.\tPacific\tmackerel\t(also\tcalled\tAmerican,\tblue,\tor\tchub)\tis\tan\toily fish\twith\ta\tstrong\tflavor. Mackerel\tLow\tin\tEnvironmental\tContaminants One\tof\tthe\treasons\tthe\tNew\tYork\tTimes\tarticle\twas\tso\texcited\tabout\tmackerel\tis that\tin\taddition\tto\tbeing\tdelicious\tand\textremely\thealthy,\tthe\tAtlantic\tversion\tis on\tthe\tlist\tof\t\u201cBest\tSeafood\tChoices\u201d\ton\tthe\tOceans\tAlive\tWeb\tsite\t(Oceans Alive\tis\ta\tdivision\tof\tthe\tEnvironmental\tDefense\tFund).\tNot\tonly\tis\tmackerel high\tin\tomega-3\tfatty\tacids,\tbut\tit\u2019s\talso\tlow\tin\tenvironmental\tcontaminants. According\tto\tthe\tOceans\tAlive\tWeb\tsite\t(www.oceansalive.org),\tAtlantic mackerel\tcome\tfrom\tmarine\tfisheries,\tnot\tfish\tfarms,\tare\tprimarily\tcaught\twith purse\tseines\tand\ttrawls,\tand\thave\trelatively\tlow\t\u201cby-catch.\u201d\tThey\tcan\tsafely\tbe eaten\tmore\tthan\tonce\ta\tweek.\tAll\tgood\tnews. Three\tounces\tof\tmackerel\thas\troughly\t20\tg\tof\tprotein\tand\tplenty\tof\tgood healthy\tfat,\tthough\tthere\tare\tsome\tslight\tdifferences.\tThree\tounces\tof\tPacific mackerel\thas\t6\tg\tof\tmonounsaturated\tfat\tand\tabout\t1\u00bd\tg\tof\tomega-3,\twhile\t3 ounces\tof\tAtlantic\tmackerel\tcontains\t3\tg\tof\tmonounsaturated\tand\ta\tlittle\tmore than\t1\tg\tof\tomega-3.\tBut\tboth\tare\tvery\tgood\tsources\tof\tthe\tcancer-fighting\ttrace mineral\tselenium,\tproviding\tmore\tthan\t50\tpercent\tof\tthe\tDaily\tValue.\tAnd\twhile Pacific\tmackerel\thas\ta\trespectable\tamount\tof\tvitamin\tB12\t(60\tpercent\tof\tthe Daily\tValue),\tthe\tAtlantic\tvariety\tis\ta\tB12\theavyweight,\tproviding\tmore\tthan five\ttimes\tthat\tamount. WORTH\tKNOWING Herring\tare\tvery\tsimilar\tto\tmackerel\tnutritionally,\tthough\tthey\ttaste","a\tlot\tdifferent\tand\tare\tusually\tprepared\ta\tcompletely\tdifferent\tway. However,\tthey\ttoo\tare\tloaded\twith\tgood\tfat,\tprotein,\tand\tvitamin B12.","Mollusks (clams,\tmussels,\tscallops,\toysters) Mollusks\tinclude\tall\tthe\tshelled\tcreatures\tof\tthe\tsea\t(with\tthe exception\tof\tbarnacles).\tThey\tform\tone\tof\tthe\tlargest\tgroups\tin\tthe animal\tkingdom,\twith\tmore\tthan\t80,000\tknown\tspecies. Mollusks\thave\talways\tbeen\ta\treadily\tavailable\tfood\tsource\tfor humans.\tMussel\tand\toyster\tbeds,\tclam\tflats,\tand\tother\tabundant shellfish\treserves\thave\ttraditionally\tprovided\tan\teasy,\taccessible source\tof\tfood,\tas\tevidenced\tby\tmany\tof\tthe\tarcheological\tdigs\tthat have\tuncovered\thuge\tmiddens\theavy\twith\tshells.\tMollusks\tare\talmost pure\tprotein,\tnaturally\tlow\tin\tfat,\tand\trich\tin\ta\thost\tof\tminerals, including\tzinc\tand\tcopper. Clams,\tMussels,\tand\tScallops Clams\tare\tone\tof\tthe\trichest\tsources\tof\tiron\ton\tthe\tplanet,\tcontaining\tmany\ttimes the\tamount\tfound\tin\tbeef\tliver.\tAnd\t3\tounces\tof\tclams\tprovides\ta\twhopping\t700 percent\tof\tthe\tDaily\tValue\tfor\tvitamin\tB12,\tplus\t66\tpercent\tof\tthe\tDaily\tValue for\tiron.\tA\tcomparable\t3\tounces\tof\toysters\tcontains\t271\tpercent\tof\tthe\tDaily Value\tfor\tvitamin\tB12,\tand\t43\tpercent\tof\tthe\tcancer-fighting\ttrace\tmineral selenium.\tAnd\t3\tounces\tof\traw\tblue\tmussels\tprovides\tmore\tthan\t100\tpercent\tof the\tDaily\tValue\tfor\tmanganese,\tan\timportant\ttrace\tmineral\tthat\u2019s\tessential\tfor","growth,\treproduction,\twound\thealing,\tpeak\tbrain\tfunction,\tand\tthe\tproper metabolism\tof\tsugars,\tinsulin,\tand\tcholesterol.\tMussels\talso\thave\ta\tdecent amount\tof\tselenium,\tproviding\tmore\tthan\t50\tpercent\tof\tthe\tDaily\tValue.\tFinally, scallops,\twhile\tnot\tbeing\ta\tsuperstar\tin\tthe\tnutrient\tdepartment,\tare\tmore\tthan\t80 percent\tprotein,\tproviding\ta\trich\t15\tg\tper\tlow-calorie\t3-ounce\tserving,\tplus\ttrace amounts\tof\tat\tleast\teighteen\tvitamins\tand\tminerals. Oysters Oysters\tare\toften\treferred\tto\tas\tthe\t\u201cmilk\tof\tthe\tocean.\u201d\tThey\u2019re\tone\tof\tnature\u2019s most\tconcentrated\tpackages\tof\tzinc:\tA\t1-cup\tserving\tof\tdrained\toysters\tsupplies many\ttimes\tmore\tthan\t100\tpercent\tof\tthe\tDaily\tValue,\tmuch\tmore\tthan\tthe\tsame amount\tof\tbeef\tliver.\tAdequate\tzinc\tis\tcrucial\tfor\ta\tstrong\timmune\tsystem.\tIt\u2019s also\tcrucial\tfor\tfertility\tand\tmale\tsexual\thealth,\twhich\tmight\tbe\tthe\torigin\tof WORTH\tKNOWING A\trunning\ttheme\tin\tthis\tbook\thas\tbeen\tthat\tthe\tsource\tof\tyour\tfood \u2014where\tit\tcomes\tfrom,\twhat\tit\teats,\twhere\tit\tis\tgrown,\thow\tit\tis harvested\u2014is\tof\thuge\timportance\tin\tdetermining\tits\tquality. Nowhere\tis\tthis\tmore\ttrue\tthan\tin\tthe\tarea\tof\tfish,\tespecially shellfish.\tBacteria\tmultiply\tat\ta\tphenomenal\trate\tin\tdead\tshellfish, making\tthem\tdangerous\tto\tconsume.\tSo\tfor\texample,\tif\tyou\u2019re buying\tlive\toysters,\tmake\tsure\tthat\tthey\tare\tindeed\talive!\tAlso,\tif they\u2019re\tharvested\timproperly\tor\tcome\tfrom\tcontaminated\twaters, watch\tout\t.\t.\t.\tVibrio\tvulnificus\tis\ta\tbacterium\tthat\tlives\tin\twarm seawater\tand\twas\tresponsible\tfor\tmore\tthan\t300\tinfections\tbetween 1988\tand\t1995\tin\tthe\tGulf\tCoast\tstates\talone,\twhere\tmost\tof\tthe cases\toccurred,\tand\tit\tcan\tbe\tfound\tin\toysters\tand\tshellfish\tin\twarm coastal\twaters\tduring\tthe\tsummer\tmonths.\tIt\u2019s\tespecially\tdangerous to\timmunocompromised\tpeople. The\tpoint\tis\tnot\tto\tbe\tafraid\tof\tshellfish,\tbut\tto\tbuy\tit\tfrom\tonly extremely\treliable\tsources\u2014restaurants\tand\tsuppliers\tyou\ttrust\u2014 and\tprepare\tand\tconsume\tit\tproperly.\tFresh\tshellfish\tfrom\tclean waters\tprepared\tand\tserved\tproperly\tis\ta\tdelight\tand\ta\tnutritional bonanza.\tBut\tbe\tsmart:\tAs\tin\tthe\tcase\twith\tconsuming\tother\traw animal\tprotein\tproducts,\tthere\tis\ta\trisk\tassociated\twith\tconsuming raw\toysters,\tclams,\tand\tmussels.\tIf\tyou\tsuffer\tfrom\tchronic\tillness of\tthe\tliver,\tstomach,\tor\tblood,\tor\thave\timmune\tdisorders,\tdon\u2019t\teat","them\traw. oysters\u2019\treputation\tas\tan\taphrodisiac.\t(Another\tmight\tbe\tthe\todd\tfact\tthat\toysters are\tsexually\tfluid\u2014they\tchange\tsex\tone\tor\tmore\ttimes\tduring\ttheir\tlife\tspan. They\talways\tstart\tlife\tas\tmales,\tand\tusually\tend\tup\tas\tfemales.\tGo\tfigure.) And\toysters\treally\tare\ta\t\u201cbrain\tfood,\u201d\thelping\tto\tboost\tyour\tmental\tenergy and\tacting\tas\ta\tmood\televator.\tThe\tprotein\tin\toysters\tis\trich\tin\tthe\tamino\tacid tyrosine,\twhich\tyour\tbrain\tconverts\tto\tthe\tfeel-good,\tenergizing\tneurotransmitter dopamine. Some\toysters\tproduce\tnacre\t(a\tcombination\tof\tcalcium\tand\tprotein),\twith which\tthey\tcoat\tany\tirritating\tsand\tor\tgrit\tthat\tgets\ttrapped\twithin\ttheir\tshell. This\tsubstance\thardens\tinto\ta\tsmooth\tball\t.\t.\t.\twe\tknow\tit\tas\ta\tpearl. Sardines\t Sardines\tare\ta\thealth\tfood\tin\ta\tcan. I\tfirst\tdiscovered\tthis\tway\tof\tthinking\tabout\tsardines\tin\tFlorida.\tMy friend,\tthe\tgreat\tNew\tYork\tnutritionist\tand\tauthor\tDr.\tOz\tGarcia\t(see his\ttop\tten\tlist,\ton\tpage\t318),\tand\tI\twere\tjointly\tleading\ta\tseminar\ton nutrition\tfor\tpersonal\ttrainers\tin\tMiami\tBeach.\tWe\twere\tdriving around\tnear\tthe\thotel\tlooking\tfor\tsomething\tremotely\thealthy\tto\teat and\tcouldn\u2019t\tfind\tanything\tpromising.\tGarcia,\twho\tis\ta\tMiami\tnative,","stopped\tthe\tcar\tat\ta\tlocal\tbodega\tand\tcame\tout\twith\ttwo\tcans\tof sardines\tand\ta\tcouple\tof\tplastic\tforks.\tThey\twere\tdelicious\tand\tfilling and\tever\tsince\thave\tbeen\ton\tmy\ttop\tten\tlist\tof\tthe\thealthiest\tand\tmost convenient\tfoods\ton\tthe\tplanet.\t(Airplane\ttravelers\ttake\tnote!) Sardines\tAre\tFull\tof\tHealthy\tOmega-3\tFats Sardines\tare\tsimply\tloaded\twith\tomega-3\tfats.\tThe\tbenefits\tof\tomega-3s\tare legion\t(see\ta\tlengthier\tdiscussion\tin\tthe\tsection\ton\tsalmon,\tpage\t216). Epidemiologic\tstudies\tin\tthe\tUnited\tStates\treport\tthat\ta\tmere\t\u00bd\tgram\ta\tday\tof these\tfats\tcan\tsignificantly\tdecrease\tcardiovascular\trisk.\t(The\taverage\tAmerican gets\tabout\tone-fifth\tthis\tpaltry\tamount,\twhich\tis\talso\tfive\ttimes\tless\tthan\tthe World\tHealth\tOrganization\u2019s\tcurrent\tdietary\trecommendations.)\tOmega-3s\thelp with\tmood,\tthinking,\tcirculation,\tand\tglucose\tand\tinsulin\tmetabolism;\tthey lower\tblood\tpressure;\tand\tthey\tprotect\tagainst\theart\tdisease.\tIn\tmy\tCD\tset,\t23 Ways\tto\tImprove\tYour\tLife,\tI\tcall\tomega-3s\t\u201cwellness\tmolecules.\u201d\tBooks\thave been\twritten\ton\ttheir\thealth\tbenefits.\tBy\tsome\testimates,\tsardines\tare\tas\thigh\tin omega-3\tfats\tas\tsalmon;\tby\tother\testimates,\tthey\tare\ta\tclose\tsecond.\tEither\tway, you\tcan\tget\tall\tyou\tneed\tof\tthis\tamazing\tfat\tfrom\tone\tlittle\tcan\tof\tsardines. And\tthat\u2019s\tnot\tall\tyou\u2019ll\tget\tfrom\tone\tcan\tof\tthese\tinnocuous\tfish.\tThey\tare absolutely\tloaded\twith\tcalcium\u2014depending\ton\tthe\ttype\tof\tsardines,\tone\tcan gives\tyou\tbetween\t25\tpercent\tand\t38\tpercent\tof\tthe\tDaily\tValue.\tThey\talso contain\tiron,\tmagnesium,\tphosphorus,\tpotassium,\tzinc,\tcopper,\tand\tmanganese, not\tto\tmention\ta\tfull\tcomplement\tof\tB\tvitamins.\tAnd\tthey\tare\tnotable\tfor\tbeing\ta superb\tnonmeat\tsource\tof\tvitamin\tB12:\tOne\tlittle\tcan\tprovides\ta\twhopping\t150 percent\tof\tthe\tDaily\tValue! Sardines\tare\talso\ta\tgood\tsource\tof\tselenium.\tHigher\tlevels\tof\tthis\timportant cancer-fighting\ttrace\tmineral\thave\tbeen\tfound\tto\tbe\tassociated\twith\tlower\trates of\tcancer\tin\tnumerous\tstudies.\tA\tcan\tof\tsardines\tprovides\tbetween\t58\tpercent and\t75\tpercent\tof\tthe\tDaily\tValue\tof\tthis\tcritical\tmineral.\tAnd\tbecause\tsardines are\treal\tlow\ton\tthe\tmarine\tfood\tchain,\ttoxins\tlike\tmercury\tdon\u2019t\taccumulate\tin them. WORTH\tKNOWING Get\tsardines\tpacked\tin\ttheir\town\toil.\tThey\u2019re\tharder\tto\tfind,\tbut worth\tit.\tDo\tnot\tbe\tafraid\tof\tthe\tfat\u2014it\u2019s\tgood\tstuff!\tIf\tyou\tcan\u2019t find\tthem\tin\tsardine\toil,\tolive\toil\tis\ta\tperfectly\tfine\tsubstitute.\tDo not\u2014repeat,\tdo\tnot\u2014buy\tthe\tkind\tthat\u2019s\tpacked\tin\tvegetable\toil,","which\tsimply\tloads\tthem\tup\twith\thighly\tinflammatory\tomega-6\tfats from\ta\theavily\tprocessed\toil\tthat\tdoes\tnothing\tgood\tfor\tyou.\tIf you\u2019re\treally\ttrying\tto\treduce\tthe\tfat\tfor\tsome\treason,\tgo\twith sardines\tpacked\tin\ttomato\tsauce.\tOr\tmustard\tsauce.\tAnything\tbut vegetable\toil\tis\tfine.","Tuna Canned\ttuna\tis\tthe\tsecond\tmost\tpopular\tseafood\tproduct\tin\tthe\tUnited States\tafter\tshrimp.\tIf\tother\thealthy\tfoods\twere\tthat\tpopular,\twe\u2019d\tbe in\tgood\tshape. All\tof\tthe\tgood\tstuff\tabout\tseafood\tapplies,\tof\tcourse,\tto\ttuna. Although\tit\tdoesn\u2019t\thave\tas\tmany\tomega-3\tfats\tas\tsalmon\tor\tsardines do,\tit\u2019s\tstill\tconsidered\ta\tfatty\tfish,\tand\ta\tserving\tof\ttuna\tdoes\tprovide some\thealthy\tomega-3s.\tHere\tagain,\tthe\tsource\tof\tthe\tfood\tis everything.\tThe\tbig\tcompanies\twith\tthe\thousehold\tnames\tcook\ttheir fish\ttwice,\tfirst\tbaking\tthem\ton\ta\track,\twhich\tresults\tin\ta\tloss\tof\ta\tlot of\tthe\tbeneficial\toils.\tThen\tthey\tdebone\tit,\tcan\tit,\tstick\tin\tflavorings and\tadditives,\tand\tcook\tit\tagain. Canned\ttuna\tfrom\tbig\tcommercial\tcompanies\ttypically\thas\tless\tthan\t\u00bd\ta\tgram\tof omega-3s,\tif\tthat.\tIt\u2019s\tbetter\tthan\tnothing,\tbut\tyou\twouldn\u2019t\twrite\thome\tabout\tit. Water\tPacked\tor\tOil\tPacked:\tWhich\tIs\tBetter? Small\tspecialty\tcompanies,\ton\tthe\tother\thand,\tusually\tpack\ttheir\tfish\tin\tthe\tcan raw\tand\tcook\tthem\tonly\tonce,\tso\tyou\u2019re\tmore\tlikely\tto\tbe\tgetting\tthe\tnatural\tfats and\tjuices.\tThe\tsmall\tspecialty\tcompanies\tare\toften\tfamily\towned\tand\tcatch their\ttuna\tin\tthe\tPacific\tby\thook.\tAs\tsoon\tas\tit\u2019s\thooked,\tit\u2019s\tbrought\taboard\tthe boat\tand\tfresh-frozen.\tThe\tbig\tcommercial\tcompanies\ttypically\tfish\tfor\ttuna\tin the\tAtlantic\tusing\t\u201clong\tlines,\u201d\twhich\tare\tharvested\tonly\tonce\ta\tday. Then\tthere\u2019s\tthe\tissue\tof\twater\tpacked\tversus\toil\tpacked.\tMany\tpeople","avoid\tthe\toil\tpacked\tbecause\tof\ta\tfear\tof\tfat,\tbut\tthe\toil\tpacked\tis\tmore\tlikely\tto retain\tat\tleast\tsome\tof\tthe\tomega-3s.\tThat\tis,\tunless\tyou\tdrain\tit,\twhich\tis\twhat most\tpeople\tdo.\tThen\tthe\tomega-3s\tare\tlikely\tto\tleak\tout\twith\tthe\toil\tand\tgo down\tthe\tdrain.\tThat\u2019s\tless\tlikely\tto\thappen\twith\twater\tpacked,\tbut\ton\tthe\tother hand\tthere\tmight\tbe\tless\tomega-3s\tthere\tto\tbegin\twith.\tSo\teither\tbuy\tthe\tkind\tin oil\tand\tdon\u2019t\tdrain\tit,\tor\tbuy\tthe\tkind\tin\twater.\tBetter\tyet,\tin\tmy\topinion,\tseek out\tthe\tsmall\tspecialty\tcompanies\tthat\tproduce\ta\tbetter-quality\tproduct\t(like gourmet\tor\tpremium\tcanned\tPacific\ttuna)\tin\tthe\tfirst\tplace. Forty-two\tGrams\tof\tProtein\tin\tJust\tOne\tCan\tof\tLight\tTuna The\tnutrient\tcontent\tof\ttuna\tdiffers\tdepending\ton\tthe\tcompany\tthat\tcanned\tit,\tthe type\tof\ttuna\t(Atlantic,\tPacific,\twhite,\tlight),\tand\thow\tit\u2019s\tpacked\t(water\tor\toil). Nonetheless,\tall\ttuna\tis\ta\tterrific\tsource\tof\tprotein,\tcontaining\tlarge\tamounts\tof all\tthe\tessential\tamino\tacids\tand\tthen\tsome.\tA\tsingle\tcan\tof\tlight\ttuna\tcanned\tin water\tand\tdrained\tprovides\tan\tastonishing\t42\tg\tof\thigh-quality\tprotein,\tfor\tunder 200\tcalories.\tThat\tsame\tcan\thas\tmore\tthan\t100\tpercent\tof\tthe\tDaily\tValue\tfor niacin,\t29\tpercent\tof\tthe\tDaily\tValue\tfor\tvitamin\tB6,\tand\t82\tpercent\tof\tthe\tDaily Value\tfor\tvitamin\tB12. And\ttuna\tis\ta\tsuperb\tsource\tof\tthe\tvitally\timportant\tcancer-protective\ttrace mineral\tselenium.\tThat\twater-packed\tcan\tof\tlight\ttuna\tprovides\talmost\t200 percent\tof\tthe\tDaily\tValue.\tEven\tif\tyou\tuse\tone\tcan\tfor\ttwo\tportions,\tyou\u2019re\tstill getting\talmost\t100\tpercent\tof\tthe\tDaily\tValue\tfor\tthis\tvital\tnutrient. Tuna\tsteak\tis\tlikely\tto\tbe\thigher\tin\tomega-3s\tbut\tmay\tbe\thigher\tin\tmercury as\twell.\t(For\ta\tfuller\tdiscussion\tof\tthe\tmercury\tissue,\tsee\tpage\t218.)\tA\t3-ounce portion\tof\tyellowfin\tor\tbluefin\ttuna\tis\tstill\ta\tnutritional\tbargain\tat\tless\tthan\t150 calories\tand\taround\t25\tg\tof\thigh-quality\tprotein.\tThere\tare\tslight\tdifferences, though:\tThe\tyellowfin\thas\talmost\tno\tB12,\twhile\tthe\tbluefin\tcontains\tmore\tthan 150\tpercent\tof\tthe\tDaily\tValue. All\tthat\tsaid,\twhatever\tkind\tis\tused,\ttuna\tis\tstill\tmy\tfavorite\tfish\tat\ta\tsushi restaurant. White-fleshed\tFish (cod,\tflounder,\thalibut,\torange\troughy,\tpollack,\trockfish)","White-fleshed\tfish\tare\ta\tperfect\tway\tto\tget\tall\tthe\tbenefits\tof\tseafood that\tthe\texperts\tkeep\ttelling\tus\tabout.\tThey\tmay\tnot\tbe\tquite\tas\tgood as\tfatty\tfish,\tbecause\tthey\u2019re\tnot\ta\tsource\tof\tthose\tpowerful\tomega-3 fatty\tacids\tfound\tin\tsalmon,\tsardines,\tand\tthe\tlike,\tbut\tthey\thave plenty\tof\tother\tgood\tthings\tto\trecommend\tthem.\tAnd\talthough\tfatty fish\thave\tmore\tomega-3s\tthan\tlean\tfish,\teven\tlean\tfish\tcontain\tsome \u2014and\tthese\thealthful\tfatty\tacids\tare\tfound\tin\tvery\tfew\tother\tfoods. Lean\tfish\tare\tlow\tin\tfat\tand\tcalories,\tbut\textremely\trich\tin\thigh-quality\tprotein. One\t3-ounce\tportion\tof\tcod,\tfor\texample,\tprovides\tabout\t20\tg\tof\textremely\thigh- quality\tprotein,\tall\tfor\tless\tthan\t100\tcalories.\t(A\twhole\tfillet\tis\tstill\ta\tnutritional bargain,\tdelivering\ta\twhopping\t41\tg\tof\tprotein\tfor\tunder\t200\tcalories.)\tCod\tis also\trich\tin\tB\tvitamins\tand\tminerals,\tespecially\tthe\tall-important,\tcancer-fighting trace\tmineral\tselenium.\tOne\t3-ounce\tportion\tof\tcod\tprovides\tabout\thalf\tof\tthe Daily\tValue\tof\tthis\tvital\tnutrient.\tOrange\troughy\tis\tsimilar\tto\tcod\tin\tprotein\tand calories,\tbut\tdelivers\teven\tmore\tselenium\u2014one\t3-ounce\tportion\tdelivers\tmore than\t100\tpercent\tof\tthe\tDaily\tValue\tfor\tthis\tnutrient,\twhich\thas\tbeen\tlinked\tto lower\trates\tof\tcancer.\tFlounder\tand\tsole\tfall\tsomewhere\tbetween\tthe\ttwo\tin\tthe selenium\tsweepstakes,\tbut\tare\totherwise\tcompetitive\ton\tvitamins,\tminerals, protein,\tand\tcalories.\tAll\tare\tterrific,\tand\tall\tare\tgreat\tfoods. Lean\tfish\ttypically\thave\ta\tmild\tflavor,\tmaking\tthem\tadaptable\tto\tevery\tsort\tof cuisine.\tAnd\tmost\tof\tthem\tare\tsimilar\tenough\tin\ttaste\tand\ttexture\tthat\tyou\tcan easily\tsubstitute\tone\tvariety\tfor\tanother\u2014cod\tfor\tsole,\tgrouper\tfor\tflounder,\tand so\ton. COD Among\tthe\tfive\tmost\tpopular\tfish\teaten\tin\tthe\tUnited\tStates,\tAtlantic\tcod\tis\tone of\tthe\tmainstays\tof\tNew\tEngland\tfisheries.\tThe\tflesh\tis\tfirm,\twhite,\tand\tmild.","Small\tcod\t(under\t3\tpounds)\tare\tsometimes\tmarketed\tas\tscrod;\tthey\tare\tsweeter and\tmore\ttender\tthan\tfull-grown\tcod. FLOUNDER This\twidely\tavailable\tflatfish,\tfound\ton\tnearly\tevery\tAmerican\tcoastline,\thas\ta mild\tflavor\tand\tlight\ttexture\tthat\thave\tmade\tit\ta\tlongstanding\tfavorite.\tThe flounder\tfamily\tincludes\tthe\ttrue\tsole\t(caught\tonly\tin\tEuropean\twaters), European\tturbot,\tand\tfluke.\tWinter\tflounder\tfrom\tNew\tEngland\tis\tsometimes called\t\u201clemon\tsole,\u201d\tand\tother\tflounders\tare\toffered\tas\t\u201cgray\tsole,\u201d\t\u201cpetrale sole,\u201d\tor\t\u201crex\tsole.\u201d\tIf\tyou\tsee\tDover\tsole\ton\ta\trestaurant\tmenu,\tit\tmay\tbe imported\tfrom\tEngland\t(and\tpriced\taccordingly),\tor\tit\tmay\tbe\ta\ttype\tof\tPacific flounder\tthat\tis\tsometimes\tcalled\t\u201csole\u201d\tin\tthe\tUnited\tStates. HALIBUT A\tflatfish,\tlike\tflounder,\thalibut\tis\tfound\tin\tboth\tthe\tNorth\tAtlantic\tand\tthe northern\tPacific\twaters. ORANGE\tROUGHY This\tsmall\tsaltwater\tfish\tis\timported\tfrom\tNew\tZealand\tand\tsold\tin\tthe\tform\tof frozen\tfillets.\tIt\thas\tbecome\tquite\tpopular,\tprobably\tbecause\tits\tfirm,\tslightly sweet\tflesh\tpossesses\tan\tadaptable\t\u201cneutral\u201d\tflavor\tlike\tflounder. POLLACK\t(ALASKA\tAND\tATLANTIC) Tons\tof\tmild\twhite\tAlaskan\tpollack\tfrom\tthe\tPacific\tgo\tinto\tfish\tsticks\tand surimi\t(mock\tcrab-meat),\tmaking\tit\tone\tof\tthe\ttop\tfish\tin\tthe\tAmerican\tdiet. ROCKFISH\t(OCEAN\tPERCH) Fish\tof\tthis\tlarge\tfamily\tgo\tby\tmany\tnames:\ton\tthe\tEast\tCoast\tof\tthe\tUnited States,\tAtlantic\tocean\tperch,\trosefish,\tor\tredfish;\ton\tthe\tWest\tCoast,\trock\tcod, Pacific\tocean\tperch,\tor\tPacific\tred\tsnapper\t(although\tthey\tare\tquite\tdifferent from\tcod,\tfreshwater\tperch,\tand\ttrue\tred\tsnapper). WORTH\tKNOWING I\thighly\trecommend\tchecking\taround\tfor\tthe\tlatest\twarnings\ton\tfish. Several\tconsumer\tgroups\tare\tconstantly\tmonitoring\tthe\tsituation, and\tsome\trate\tfish\tboth\tfor\ttheir\tcontamination\tand\tfor\thow harvesting\tthem\taffects\tecology\tand\tthe\tenvironment.\tFor\tmore information,\tstart\tby\tchecking\tout\tOceans\tAlive (www.oceansalive.org).","Wild\tAlaskan\tSalmon\t What\u2019s\tin\ta\tname?\tWhen\tit\tcomes\tto\tsalmon,\ta\tlot.\tIf\tyou\tand\tI\thave\ta discussion\tabout\tthe\thealth\tbenefits\tof\tsalmon,\tand\tI\u2019m\tthinking\t\u201cwild salmon\u201d\tand\tyou\u2019re\tthinking\t\u201cfarmed\tsalmon,\u201d\twe\tmay\tthink\twe\u2019re talking\tabout\tthe\tsame\tfood,\tbut\twe\u2019re\tnot.\tWild\tand\tfarmed\tsalmon are\ttwo\tvery\tdifferent\tanimals. So\tthis\tentry\treally\thas\ttwo\tparts.\tOne\thas\tto\tdo\twith\tthe\twonders\tof\twild salmon\tand\twhy\tyou\tshould\teat\tit.\tThe\tsecond\thas\tto\tdo\twith\twhy\tyou\tshould\ttry to\tavoid\teating\tfarmed\tsalmon\tand\twhy\tyou\tshould\tnot\tconfuse\tthe\ttwo. Remember,\tyou\tcan\tuse\ttheword\t\u201cpets\u201d\tto\tdescribe\tboth\tcats\tand\tdogs,\tbut\tthat doesn\u2019t\tmean\tthey\u2019re\tthe\tsame\tcreature.\tAnd\tso\tit\tis\twith\tsalmon.\tRead\ton. Salmon\tis\tone\tof\tthe\thealthiest\tfoods\tyou\tcan\teat,\tand\tone\tof\tthe\tmain reasons\tis\tthat\tit\u2019s\tchock\tfull\tof\ta\tparticular\tkind\tof\tfat\tthat\thas\tmore\thealth benefits\tthan\talmost\tany\tother\tsingle\tfood\ton\tthe\tplanet.\tThe\ttype\tof\tfat\tin salmon\tbelongs\tto\ta\tfamily\tcalled\tthe\tomega-3s,\twhich\tis\tthe\tgeneral,\t\u201cfamily\u201d name\tfor\ta\tgroup\tof\tthree\tfatty\tacids\t(it\u2019s\tjust\ta\tcoincidence\tthat\tthere\thappen\tto be\tthree\tof\tthem).\tBooks\thave\tbeen\twritten\tdetailing\tthe\tbenefits\tof\tomega-3\tfats to\thuman\thealth\u2014The\tOmega-3\tConnection\tby\tHarvard\tMedical\tSchool professor\tDr.\tAndrew\tStoll\tis\tjust\tone\tof\ta\tdozen\texamples.\t(For\ta\tmore\tdetailed discussion\tof\tomega-3s\tand\twhat\tthey\tcan\tdo\tfor\tyou,\tsee\tpage\t10.) Best\tSource\tof\tOmega-3s\ton\tthe\tPlanet Omega-3s\tare\thelpful\tfor\theart\thealth\tand\tbrain\thealth\tas\twell\tas\tfor inflammation,\tcirculation,\tmemory,\tthought,\tand\tblood\tsugar\tcontrol.\tAnd\twe","know\tthat\tsalmon\tis\tone\tof\tthe\tbest\tsources\tof\tthese\tomega-3s\ton\tthe\tplanet.\tSo it\tshould\tbe\ta\tslam\tdunk:\tEat\tmore\tsalmon.\tWho\tcares\tif\tthe\tsalmon\tcomes\twild, direct\tfrom\tthe\tocean,\tor\tfrom\ta\tsalmon\tfarm? You\tshould.\tAt\tleast\tif\tyou\twant\tto\tget\tyour\t16\tomega-3s. Here\u2019s\twhy:\tJust\tlike\tevery\tother\tcreature\ton\tearth,\tthe\tsalmon\tconforms\tto the\tmantra\t\u201cyou\tare\twhat\tyou\teat.\u201d\tThe\tomega-3\tfats\tin\tsalmon\tare\t\u201cmade\u201d\tby the\tsalmon\tfrom\ttheir\tfood,\tjust\tlike\tevery\tother\tfish\tor\tanimal\tcreates\tits\ttissues from\tthe\tstuff\tit\teats.\tWhen\tsalmon\teat\ttheir\tnatural\tdiet\tin\tthe\twild\t(more\ton that\tin\ta\tmoment),\tthe\tresult\tis\ta\tfish\tfilled\twith\twonderful\tomega-3\tfats.\tBut farm-raised\tsalmon\tdo\tnot\teat\tthe\t\u201cnatural\tdiet\u201d\tof\tsalmon,\tthe\tdiet\tthat\tproduces all\tthose\tomega-3s.\tFarm-raised\tsalmon\teat\tgrain\u2014their\tdiet\thas\tvery\tlittle\tto\tdo with\twhat\tsalmon\teat\tin\tthe\twild.\tHence,\tthey\tproduce\tvery\tlittle\tomega-3\tfats. To\tthe\tdegree\tthat\tthey\tproduce\tany\tat\tall,\tit\u2019s\tnot\teven\tclose\tto\tthe\tamount produced\tby\ttheir\twild\tbrethren. Farm-Raised\tSalmon\tHas\tMore\tInflammatory\tFats Salmon\tis\tan\texcellent\texample\tof\ta\tonce-great\tfood\tthat\thas\tbecome\tso\tpopular it\tis\tnow\ta\tcommodity.\tAt\tsalmon\tfarms,\tthousands\tof\tsalmon\tare\tcrowded\tinto small,\troped-off\tareas\tcalled\t\u201cnet\tpens\u201d\twith\tserious\thealth\trepercussions\tfor both\tthe\tfish\tand\tthe\tsurrounding\twaters.\tThe\tfish\tare\tpacked\tin\tlike\tsardines. Disease\tcan\tspread\trapidly\tin\tthese\tconditions,\tso\tfarmed\tfish\treceive\ttons\tof antibiotics,\tboth\tin\ttheir\tfeed\tand\tthrough\tinjections.\tSalmon\tare\tnaturally carnivores\u2014they\teat\tmackerel,\tsardines,\tkrill,\tand\tother\tfish.\tBut\tto\traise\tthem in\tpens,\tsalmon\tfarmers\tdo\tthe\tsame\tthing\tthat\tfactory\tfarmers\tdo\twith\tcattle\u2014 they\tfeed\tthem\tgrain.\tGrain\tis\tnot\tthe\tnatural\tdiet\tof\tsalmon\tany\tmore\tthan\tit\tis for\tcows\tand\tchickens.\tThe\tresult\tis\tthat\tthe\tfat\tin\tfarm\tsalmon\tis\tcompletely different\tfrom\tthe\tfat\tin\twild\tsalmon.\tAs\ta\tresult\tof\ttheir\tgrain\tdiet,\tthe\tfat\tof farm-raised\tsalmon\tcontains\ta\tmuch\thigher\tproportion\tof\tinflammatory\tomega- 6s,\ta\tfat\tthat\twe\talready\tconsume\tfar\ttoo\tmuch\tof.\tYou\tmay\tthink\tyou\u2019re\tgetting all\tthe\thealth\tbenefits\tof\tsalmon\twhen\tyou\u2019re\teating\tfarm\traised,\tbut\tyou\u2019re actually\teating\ta\tgrain-fed\tfish\tthat\tmore\tthan\tlikely\tcomes\twith\ta\tnice\thelping of\tantibiotics,\ta\thigher\tproportion\tof\tomega-6s,\tand\tfar\tless\tomega-3\tfat\tthan you\timagine,\tif\tin\tfact\tthere\tis\tany\tat\tall. It\tgets\tworse. Wild\tsalmon\tget\ttheir\tgorgeous\tpink\tcolor\tfrom\teating\tkrill\tand\tshrimp, which\tare\thigh\tin\ta\tnatural\tpigment\tcalled\tastaxanthin.\tAstaxanthin\tis\ta\tmember of\tthe\tcarotenoid\tfamily\u2014in\tfact,\tit\thas\tten\ttimes\tthe\tantioxidant\tactivity\tof\tbeta- carotene.\t(Dr.\tSteve\tSinatra\tmentioned\tastaxanthin\tas\tone\tof\this\treasons\tfor including\twild\tsalmon\ton\this\ttop\tten\tlist,\tsee\tpage\t186).\tBut\tfarmed\tsalmon","don\u2019t\tget\tto\teat\tkrill\tand\tshrimp.\tThey\tget\ttheir\tcolor\ta\tcompletely\tdifferent\tway. Farmers\tare\table\tto\tpick\tout\tthe\tcolor\tof\ttheir\tsalmon\tfrom\ta\tcolor\twheel\tthat looks\texactly\tlike\tthe\tones\tyou\tsee\tin\tthe\tpaint\tsection\tof\tHome\tDepot.\tI\u2019m\tnot making\tthis\tup\u2014I\u2019ve\tseen\tit.\tIt\u2019s\tcalled\tthe\tSalmoFan,\tand\tit\u2019s\tan\tactual\tfarmed salmon\tcolor\twheel\twhere\tyou\tcan\tchoose\tthe\tshade\tof\tred\tor\tpink\tyou\u2019d\tlike your\t\u201cproduct\u201d\tto\tbe. PCBs:\tAnother\tReason\tto\tChoose\tWild\tSalmon If\tall\tthis\tweren\u2019t\tenough\tto\tconvince\tyou\tthat\twild\tsalmon\tand\tfarmed\tsalmon are\ttwo\tdifferent\tanimals,\tconsider\tthis:\tAccording\tto\tindependent\tlaboratory tests\tby\tthe\tEnvironmental\tWorking\tGroup,\tseven\tof\tten\tfarmed\tsalmon purchased\tat\tgrocery\tstores\twere\tcontaminated\twith\tpolychlorinated\tbiphenyls (PCBs)\tat\tlevels\tthat\traise\thealth\tconcerns.\tThese\tfirst-ever\ttests\tof\tfarmed salmon\tfrom\tU.S.\tgrocery\tstores\tshow\tthat\tfarmed\tsalmon\tare\tlikely\tthe\tmost PCB-contaminated\tprotein\tsource\tin\tthe\tU.S.\tfood\tsupply.\tOn\taverage,\tfarmed salmon\thave\tsixteen\ttimes\tthe\tdioxinlike\tPCBs\tfound\tin\twild\tsalmon,\tfour\ttimes the\tlevels\tin\tbeef,\tand\t3.4\ttimes\tthe\tlevels\tin\tother\tseafood.\tAmerican\tconsumers nationwide\tare\texposed\tto\televated\tPCB\tlevels\tby\teating\tfarmed\tsalmon. So\tto\tget\tthe\treal\tbenefits\tof\tthis\tamazing\tfish,\tyou\treally\thave\tto\tgo\tfor\tthe wild\tvariety.\tI\u2019ve\tgotten\tin\tthe\thabit\tof\tasking\tat\trestaurants,\t\u201cIs\tit\twild?\u201d\tIf\tit\u2019s not,\tI\tdon\u2019t\torder\tit.\tIt\tmay\ttake\tsome\teffort\tto\tfind\tthe\twild\tAlaskan\tvariety,\tbut it\u2019s\ttotally\tworth\tit. Salmon\tis\tnot\tonly\ta\tsuperb\tsource\tof\tomega-3\tfats,\tbut\tit\u2019s\talso\ta\tgreat source\tof\thigh-quality\tprotein.\tOne\t3-ounce\tserving\tof\twild\tsalmon\tgives\tyou more\tthan\t18\tg\tof\tfirst-rate\tprotein,\tnot\tto\tmention\t360\tmg\tof\tpotassium\tand almost\thalf\tof\tthe\tDaily\tValue\tof\tthe\timportant\tcancer-fighting\ttrace\tmineral selenium.\tIt\talso\tcontains\tmore\tthan\thalf\tof\tthe\tDaily\tValue\tfor\tvitamin\tB12\tand 30\tpercent\tof\tthe\tDaily\tValue\tfor\tniacin. WORTH\tKNOWING Some\tpeople\twonder\twhether\tthe\tbenefits\tof\twild\tsalmon\tare counteracted\tby\tthe\tpotential\tfor\tmercury\tcontamination.\tThat\u2019s\ta tough\tcall,\tbut\tmy\tanswer\twould\thave\tto\tbe\tno.\tHere\u2019s\twhy:\tThere may\tbe\u2014theoretically\u2014a\tconcern\tabout\tmercury,\tbut\tthe\thealth benefits\tof\tsalmon\tare\tso\tenormous\tthat,\tin\tmy\tjudgment,\tthey outweigh\tthat\tconcern,\tespecially\tsince\tsalmon\tis\tone\tof\tthe\tleast mercury-contaminated\tspecies,\tand\tespecially\tsince\tthere\tare companies\tmarketing\tsalmon\tthat\troutinely\tscreen\tfor\tevery","possible\tcontaminant\tand\timpurity.\tOne\tcompany\tI\u2019m\tparticularly fond\tof\tthat\tharvests\ttoxin-free\tsalmon\tfrom\tpristine\tAlaskan\twaters and\tships\tit\u2014and\tother\t\u201cclean\u201d\tfish\u2014direct\tto\tyour\tdoor\tis\tVital Choice.\t(You\tcan\tfind\tthem\ton\tmy\tWeb\tsite, www.jonnybowden.com,\tin\tthe\tshopping\tsection\tunder\t\u201cHealthy Foods.\u201d) WHAT\tABOUT\tMERCURY? I\u2019m\tfrequently\tasked\twhat\tto\tdo\tabout\tthe\tmercury\tin\tfish.\tHonestly,\tI\tdon\u2019t have\ta\tperfect\tanswer.\tNo\tone\tis\tmore\tconcerned\tabout\tmercury\tthan\tI\tam. We\tall\tknow\tthat\tretooling\tindustrial\tplants\tso\tthat\tthey\tdon\u2019t\tspew\tit everywhere\tcosts\ta\tfortune,\tand\twe\u2019ve\tall\twatched\twith\tdismay\tas\tthe\tissue has\tbecome\ta\tpolitical\tfootball,\tlargely\tbecause\tno\tone\twants\tto\tpay\tthe enormous\tprice\tof\tchange.\tBig\tbusiness\tinsists\tthat\tthe\tamount\treleased\tinto the\tenvironment\tis\tinsignificant,\tpoliticians\tcontinue\tto\tcurry\tfavor\twith\tbig business\tby\tgiving\tthem\tunacceptably\tlong\tlead\ttimes\tto\tclean\tup\ttheir\tact, and\tmeanwhile\tour\trivers,\tlakes,\tand\toceans\tare\tcontaminated\twith\tthis powerful\ttoxin.\tWhat\tmakes\tmatters\tworse\tis\tthat\tthose\tattempting\tto\tavoid responsibility\tcan\tpoint\tto\tthe\tfact\tthat\tthe\tstuff\ttravels\tso\teffectively\tvia wind\tand\tsea\tthat\teven\tif\tthey\tdid\tclean\tup\ttheir\tact\tit\tmight\tnot\tmake\tmuch difference\tunless\tevery\tcompany\ton\tthe\tplanet\tfollowed\tsuit\u2014mercury\tand other\ttoxic\tmetals\tlike\tcadmium\tand\tindustrial\tpollutants\tlike\tPCBs\thave been\tfound\tas\tfar\taway\tfrom\ttheir\toriginal\tindustrial\tsources\tas\tthe\twaters of\tthe\tArctic\tOcean.\tIn\tGreenland,\tfor\tgoodness\u2019\tsake,\t16\tpercent\tof\tthe population\u2019s\tblood\tmercury\tlevels\texceed\tthe\tlevels\tthat\tcould\thave\ttoxic effects\ton\tpeople. No\tone\u2014I\thope\u2014denies\tthat\tmercury\tis\ta\tpowerful\ttoxin\tand damaging\tto\tthe\tbrain.\tIt\timpairs\tneurological\tfunction.\tAnd\tyes,\tthere\u2019s\ta good\tchance\tit\u2019s\tin\tyour\tfish.\tThe\tquestions\tare\t\u201chow\tmuch?\u201d\tand\t\u201cdoes\tit really\tmatter?\u201d\tIn\t2004,\ttwo\tfederal\tagencies\tthat\thave\ttraditionally disagreed\tabout\thow\tmuch\tcontaminated\tfish\tis\t\u201ctoo\tmuch\u201d\twere\tcharged with\tissuing\ta\tjoint\twarning\tadvisory.\tNot\tsurprisingly,\tthe\t\u201ccompromise\u201d position\tpleased\tfew\tpeople. Should\tWe\tTrust\tthe\tFDA\tand\tEPA\tGuidelines\tfor\tMercury? The\tFDA\t(U.S.\tFood\tand\tDrug\tAdministration),\twhich\tregulates\tthe\tfish you\tbuy,\tsupposedly\thas\tmore\tknowledge\tof\tnutrition\tand\ttries\tto\tweigh\tthe","potential\tharm\tof\teating\tcontaminated\tfish\tagainst\tthe\tenormous\tpotential benefits.\tThe\tEPA\t(Environmental\tProtection\tAgency),\ton\tthe\tother\thand,\tis concerned\twith\tcontaminants\tlike\tmercury\tand\tdoesn\u2019t\treally\tconcern\titself with\tnutrition\u2014only\twith\ttoxins\tand\tsafety.\tCharged\twith\tfinding\ta compromise\twarning,\tthey\tissued\ta\tjoint\tdocument\tin\t2004\tthat\tset\tthe following\tlimits\tfor\twomen\tof\tchildbearing\tage,\tpregnant\twomen,\tand nursing\tmothers: \u2022\tNo\tmore\tthan\ttwo\tmeals\t(12\tounces)\ta\tweek\tof\tmost\tfish,\tincluding salmon,\tcatfish,\tand\tcanned\tlight\ttuna \u2022\tNo\tmore\tthan\t6\tounces\ta\tweek\tof\talbacore\t(white)\ttuna \u2022\tNo\tswordfish,\tking\tmackerel,\tshark,\tor\ttilefish\tat\tall But\tas\treporter\tAmanda\tSchaffer\tpointed\tout\tin\ther\texcellent\tarticle\tin Slate\tmagazine\t(http:\/\/www.slate.com\/id\/2115878),\tan\taverage\twoman could\tfollow\tthese\trules\tto\tthe\tletter\tand\tstill\texceed\tthe\tEPA\u2019s\tcutoff\tfor mercury\u20140.1\tmcg\tof\tmercury\tper\tkilogram\tof\tbody\tweight\tper\tday\u2014by\ta sizable\tmargin.\t\u201cFor\tinstance,\u201d\tshe\twrites,\t\u201ca\t140-pound\twoman\twho\tate just\tone\t6-ounce\tcan\tof\twhite\ttuna\ta\tweek\twould\tbe\t30\tpercent\tover\tthe EPA\tcutoff,\tdefined\tas\ta\tdaily\texposure\tlevel\tthat\tover\ttime\tis\tunlikely\tto cause\tappreciable\tharm.\u201d Mercury\tAdvisories\tRisk\tScaring\tPeople\tAway\tfrom\tAll\tSeafood None\tof\tthis\twould\tbe\ta\tproblem\tif\tfish\tweren\u2019t\tso\tdamn\tgood\tfor\tus.\tIt\u2019s for\tjust\tthat\treason\tthat\tthe\tHarvard\tCenter\tfor\tRisk\tAnalysis\thas recommended\tthat\tgovernment\tadvisories\tabout\tmercury\tin\tseafood\tneed\tto \u201cwalk\ta\tfine\tline\u201d\tand\tavoid\tscaring\tconsumers\toff\tof\tseafood\taltogether.\tTo add\tto\tthe\tproblem,\tthe\twarnings\thave\tbeen\tfor\tspecific\trisk\tgroups\t(e.g., pregnant\twomen,\twomen\tof\tchildbearing\tage)\tand,\tit\tcould\tbe\targued,\tdo not\tapply\tequally\tto\tall\tgroups\tof\tpeople.\tPlus,\tthey\thave\ta\ttenfold\tsafety margin\tbuilt\tin\tas\ta\tprecaution.\tAccording\tto\ta\tstatement\tby\tthe\tNational Oceanic\tand\tAtmospheric\tAdministration,\t\u201cWomen\twill\tnot\tput\ttheir\tbaby at\trisk\tif\tthey\tavoid\teating\tshark,\tswordfish,\ttilefish,\tking\tmackerel,\ttuna steaks\tand\twhale\tmeat\tuntil\tafter\tthey\thave\tdelivered\tand\tstopped\tbreast feeding.\u201d\tFor\tgood\tmeasure,\twomen\tplanning\tto\tbecome\tpregnant\tshould avoid\tthese\tfish\tfor\tsix\tmonths\tbeforehand. There\u2019s\tone\tmore\treason\tI\u2019m\ta\tlittle\tless\tpanicked\tabout\tmercury\tin seafood\tthan\tyou\tmight\tthink\tI\u2019d\tbe.\tAnd\tthat\treason\tis\tselenium.\tThat amazing,\tanticancer\ttrace\tmineral\tthat\tI\thave\tmade\treference\tto\tin\tso\tmany discussions\tof\tthe\tfoods\tin\tthis\tbook,\tis\tplentiful\tin\tseafood.\tWhy\tdoes\tit","matter?\tBecause\tselenium\tis\ta\tpowerful\tchelator\tof\tmercury\u2014it\thelps mitigate\tthe\teffects.\tAt\ta\t2005\tWashington\tconference\tsponsored\tby\tthe governments\tof\tthe\tUnited\tStates,\tNorway,\tCanada,\tand\tIceland\tand assisted\tby\tthe\tUnited\tNations\u2019\tFood\tand\tAgriculture\tOrganization, evidence\twas\tpresented\tthat\tshowed\tthat\tselenium\thelps\tneutralize\tthe effects\tof\tmercury\tacquired\tfrom\tfoods.\t\u201cThis\tvery\timportant\tbut\tlittle analyzed\tpoint\thelps\tus\tto\tunderstand\thow\tpeople\tfrom\tthe\tSeychelles islands\tcan\teat\tfish\ttwelve\ttimes\tper\tweek\tand\tshow\tno\ttoxic\tsigns,\u201d\tsaid William\tE.\tM.\tLands,\ta\tretired\tprofessor\tof\tbiochemistry\tat\tthe\tUniversities of\tMichigan\tand\tIllinois\tand\tan\texpert\ton\tthe\tmetabolism\tof\tfats. What\tto\tDo,\tWhat\tto\tDo? The\tbest\tresponse\tto\tmercury\twarnings,\tobviously,\tis\tto\tstay\taway\tfrom\tthe fish\tthat\tare\tknown\tto\tbe\tthe\tmost\tcontaminated\t(which\tincludes, unfortunately,\tcanned\talbacore\ttuna,\tthough\tnot\tcanned\tlight\ttuna).\tKeep your\teyes\topen\tfor\tthe\treports\tof\tconsumer\tadvocate\tgroups\twho\toften sound\tthe\talarm\tway\tin\tadvance\tof\tgovernment\tagencies\t(a\tgood\tplace\tto start\tis\twith\tthe\tEnvironmental\tDefense\tNetworks\u2019\tOceans\tAlive\tWeb\tsite, www.oceansalive.org).\tRead\tthe\tthoughtful\tbooks\tby\tDr.\tMarion\tNestle, who\ttends\tto\ttake\ta\tmiddle\tground\t(Safe\tFood,\tFood\tPolitics,\tWhat\tto\tEat). Keep\tyour\tfish\tconsumption\tto\tthe\trecommended\tlevels. And\tif\tyou\u2019re\tso\tmoved,\tget\tinvolved.\tWrite\tto\tyour\tcongressperson. Elect\tpeople\twho\twant\tto\tclean\tup\tthe\tenvironment\tand\tthe\tfood\tit produces.\tJoin\ta\tconsumer\tadvocacy\tgroup. But\tfor\tgoodness\u2019\tsake,\tdo\tnot\tstop\teating\tfish.\tThe\tgood\tstuff\tin\tit will\tdo\tmore\tfor\tyou\tthan\tthe\tbad\tstuff\twill\tdo\tyou\tharm,\tespecially\tif\tyou choose\tyour\tsources\tcarefully.\tOne\tsource\tI\tpersonally\tlike\ta\tlot\tis\tVital Source,\tlinked\ton\tmy\tWeb\tsite,\twww.jonnybowden.com,\tin\tthe\tshopping section\tunder\t\u201cHealthy\tFoods.\u201d EXPERTS\u2019\tTOP\tTEN Alan\tR.\tGaby,\tM.D. Alan\tR.\tGaby\tis\ta\tlegend\tand\ta\tpioneer\tin\tthe\tworld\tof\tintegrative\tmedicine. The\tWright-Gaby\tseminars\tin\tnutritional\tmedicine\t(cotaught\twith\tDr.\tJonathan Wright)\thave\tbeen\tattended\tby\tthousands\tof\tdoctors,\tnutritionists,\tand\thealth care\tpractitioners\tover\tthe\tpast\tdozen\tyears.\tGaby\tis\tpast\tpresident\tof\tthe","American\tHolistic\tMedical\tAssociation\tand\tthe\tauthor\tof\tPreventing\tand Reversing\tOsteoporosis. He\talso\twrites\tthe\texcellent\tResearch\tReview\tcolumn\tfor\tthe\tTownsend Newsletter\tfor\tDoctors\tand\tPatients. 1.\tFish:\tGood\tsource\tof\tprotein\tand\tomega-3\tfatty\tacids\tfor\tbrain\tand\theart health. 2.\tEggs:\tContains\tthe\thighest-quality\tprotein\tof\tany\tfood.\tGood\tsource\tof choline\tneeded\tfor\thealthy\tbrain\tand\tliver\tfunction.\tAvoid\tscrambled\teggs. Scrambling\toxidizes\tthe\tcholesterol,\tand\toxidized\tcholesterol\tincreases\tthe risk\tof\tatherosclerosis. 3.\tSpinach:\tExcellent\tsource\tof\tlutein,\twhich\thelps\tprevent\tage-related\tmacular degeneration. 4.\tNuts,\tpreferably\traw:\tGood\tsources\tof\tprotein,\tessential\tfatty\tacids,\tfiber, and\tmagnesium.\tEating\tnuts\tlowers\tserum\tcholesterol\tand\tmay\treduce\tthe risk\tof\theart\tdisease. 5.\tOnions:\tThey\tkeep\tserum\tcholesterol\tand\tblood\tpressure\tlow,\tand\tthey inhibit\tplatelet\taggregation,\tall\tof\twhich\tmight\tprevent\theart\tdisease.\tGood source\tof\tquercetin,\twhich\tmay\thelp\trelieve\tallergies\tand\tprevent complications\tof\tdiabetes. 6.\tBlueberries:\tGood\tsource\tof\tanthocyanidins,\twhich\tare\tneeded\tto\tkeep\tthe body\u2019s\ttissues\tstrong\tand\thealthy,\tand\twhich\tenhance\tvisual\tfunction. 7.\tBrewer\u2019s\tyeast:\tGood\tsource\tof\tprotein,\tB\tvitamins,\tand\tminerals.\tThe\tmost potent\tsource\tof\tglucose\ttolerance\tfactor\t(GTF),\twhich\thelps\tregulate\tblood sugar\tlevels. 8.\tFlaxseed:\tGood\tsource\tof\tessential\tfatty\tacids\tand\tanticancer\tlignans. Ground\tflaxseed\tis\tfrequently\tan\teffective\ttreatment\tfor\tconstipation. 9.\tBroccoli\tand\tother\tbrassicas\t(cauliflower,\tcabbage,\tBrussels\tsprouts): Good\tsource\tof\tsulforaphane\tand\tindole-3-carbinol,\twhich\tmay\thelp\tprevent different\ttypes\tof\tcancer. 10.\tApples:\tGood\tsource\tof\tfiber,\tpotassium,\tand\tquercetin.\tFolk\twisdom\tis frequently\tcorrect!","CHAPTER\t10 Specialty\tFoods This\tgroup\tof\tfoods\tis\tconnected\tonly\tby\ttwo\tfacts:\tOne,\tthey\tare\tall superbly\thealthy\tfoods,\tand\ttwo,\tnone\tof\tthem\tfits\tneatly\tinto\tany\tof the\tother\tcategories.\tSure,\tsauerkraut\tand\tkimchi\tare\tboth\ttechnically vegetables,\tbut\tthey\u2019re\talso\tfermented\tand\tused\tas\tcondiments.\tAnd olives\tare\ta\tfruit,\tbut\tno\tone\tthinks\tof\tthem\tthat\tway.\tAnd\tinto\twhat category\twould\tbee\tpollen\tgo? It\tseemed\tsimpler\tto\tgroup\tthe\t\u201cmisfits\u201d\tinto\ttheir\town\tcategory. So\twhat\twe\thave\there\tis\ta\tbaker\u2019s\tdozen\tof\twonderfully\thealthy foods\tthat\trange\tall\tover\tthe\tmap,\tfrom\ttraditional\tfermented\tfoods","like\tsauerkraut\tand\tkimchi,\tto\tthe\tmineral-rich\tseaweeds,\tto\tjuices made\tfrom\tgreen\tgrasses,\tto\tcompletely\tmodern\tinventions\tlike\twhey protein\tpowder\tand\tbrewer\u2019s\tyeast.\tAnd\tthough\tthis\tcategory\tincludes a\tfew\tfoods\tnot\tfound\tin\tour\tPaleolithic\tdiets\t(our\thunter-gatherer ancestors,\tfor\texample,\tnever\tcame\tacross\tdark\tchocolate\tbars\tin\tthe wild),\ta\tlist\tof\tthe\tworld\u2019s\thealthiest\tfoods\twould\tnot\tbe\tcomplete without\tany\tone\tof\tthem.\tEat\tand\tenjoy! Bee\tPollen,\tPropolis,\tand\tRoyal\tJelly\t Advocates\tof\tbee\tpollen\tcan\tbe\ttheir\town\tworst\tenemies,\tclaiming that\tbee\tpollen\tcan\tcure\teverything\tfrom\tcancer\tto\thangnails.\tBut inflated\tclaims\taside,\ta\tsignificant\tbody\tof\tliterature\tshows\tthat\tbee products\u2014particularly\tpropolis\u2014do\thave\tsignificant\tand\tdocumented health\tbenefits\tthat\thelp\texplain\twhy\tthey\thave\tbeen\ta\tstaple\tin\tfolk medicine\tand\thealing\ttraditions\tfor\tmore\tthan\t2,000\tyears. Bee\tpollen\tis\ta\tphenomenally\tnutritious\tand\twell-balanced\tfood\tthat can\tbe\tconsumed\tby\tpeople\tand\tdomestic\tanimals.\tIt\u2019s\tbeen\tcalled nature\u2019s\tperfect\tfood\tbecause\tit\tis\tloaded\twith\tvitamins\tand\tcontains almost\tall\tknown\tminerals,\ttrace\telements,\tenzymes,\tand\tamino\tacids. (It\tactually\thas\tmore\tamino\tacids\tand\tvitamins\tthan\tany\tother\tamino acid\u2013containing\tproduct\tlike\tbeef,\teggs,\tor\tcheese.) This\tmakes\tsense\tbecause\tbee\tpollen\tcaptures\tthe\tessence\tof\tevery\tplant\tfrom which\tit\tcollects\tpollen.\tIn\taddition,\tbee\tpollen\tcontains\tdigestive\tenzymes\tfrom the\tbees.\tAccording\tto\tRay\tSahelian,\tM.D.,\tbee\tpollen\tcontains\teighteen\tamino acids;\tDNA\tand\tRNA;\tvitamins\tA,\tB1,\tB2,\tB6,\tand\tB12;\tniacin;\tpantothenic acid;\tfolic\tacid;\tvitamins\tC,\tD,\tE,\tand\tK;\tcholine;\tinositol;\trutin\tand\tother bioflavonoids;\tcalcium,\tmagnesium,\tiron,\tand\tzinc;\tten\ttypes\tof\tenzymes; coenzymes;\tand\tmany\tother\tnutritional\tfactors.\tBee\tpollen\tcontains\tflavonoids that\thave\tsignificant\tantioxidant\tproperties.\tAccording\tto\tDr.\tMark\tStengler (whose\ttop\tten\tlist\tappears\ton\tpage\t319),\tbee\tpollen\talso\tcontains\thard-to-get trace\tminerals\tsuch\tas\tsilicon,\tmolybdenum,\tboron,\tand\tsulfur.\tAnd\tit\u2019s\tone\tof the\tfew\tnonmeat\tsources\tof\tvitamin\tB12.","Bee\tPropolis\tFights\tInfection Propolis\tpossesses\ta\tmultitude\tof\tpharmacological\tactivities.\tIt\u2019s\tcreated\tby\tthe bees\tby\tmixing\ta\tresinous\tsap\tfrom\ttrees\twith\twax\tback\tat\tthe\thive.\tBees\tuse\tit as\ta\tkind\tof\tglue\tor\tgeneral-purpose\tsealer\u2014they\tcoat\tthe\thive\twith\tpropolis\tin much\tthe\tsame\tway\twe\tuse\tpaint\tand\tcaulking\ton\tour\thomes.\tPeople\tbegan using\tpropolis\tmore\tthan\t2,300\tyears\tago\tfor\tmany\tpurposes,\tthe\tforemost\tof which\twas\tapplying\tit\tto\twounds\tto\tfight\tinfection.\tA\trecent\treview\tof\tthe biological\tactivity\tof\tbee\tpropolis\ton\thealth\tand\tdisease\tpublished\tin\tthe\tJanuary 2006\tAsian\tPacific\tJournal\tof\tCancer\tPrevention\tnoted\tthat\tpropolis\tpossesses antimicrobial,\tantioxidative,\tantiulcer,\tand\tantitumor\tactivities. Many\tscientific\tarticles\tare\tpublished\tevery\tyear\tin\tdifferent\tinternational journals\trelated\tto\tthe\tpharmacological\tproperties\tof\tthis\tamazing\tsubstance. More\tthan\t300\tcompounds\thave\tbeen\tidentified\tin\tpropolis\tsamples,\tincluding polyphenols,\tand\tmany\tof\tthese\tcompounds\thave\tsurprisingly\tprotective\teffects. One\tactive\tcompound\tfrom\tpropolis\u2014caffeic\tacid\tphenethyl\tester\t(CAPE)\u2014is known\tto\thave\tanticarcinogenic,\tanti-inflammatory\tand\timmunomodulatory properties.\tIn\ta\trecent\tstudy\tpublished\tin\tthe\tMay\t2006\tJournal\tof\tNutritional Biochemistry,\tCAPE\tderived\tfrom\tpropolis\tinhibited\tthe\tcell\tmigration\tand colony\tformation\tof\ttumor\tcells,\tproviding\tdirect\tevidence\tfor\tthe\trole\tof\tCAPE as\ta\tpotent\tantimetastatic\tagent\tthat\tcan\tmarkedly\tinhibit\tthe\tmetastatic\tand invasive\tcapacity\tof\tmalignant\tcells. Humans\tBenefit\tfrom\tBee\tSusceptibility\tto\tInfection Propolis\tis\twell\tknown\tfor\tits\tantimicrobial\tactivity.\tIt\u2019s\tbeen\tshown\tto\thave\tan antibacterial\teffect\t(against\tStaphylococcus\taureus)\tas\twell\tas\tan\tantifungal effect\t(against\tCandida\talbicans,\tor\tyeast),\tand\teven\tan\tantiviral\teffect\t(against Avian\tinfluenza\tvirus).\tIt\u2019s\treally\tnot\tso\tsurprising\tthat\tbee\tproducts\tlike\tpropolis would\thave\tsuch\tpowerful\tantibiotic\teffects.\tAny\tbeekeeper\twill\ttell\tyou\tthat bees\tare\tvery\tsusceptible\tto\tbacterial\tand\tviral\tinfections.\tFrom\ta\tsheer Darwinian\tpoint\tof\tview,\tit\tmakes\tsurvival\tsense\tthat\tthe\tvery\tmaterial\tthat\tthey \u201ccaulk\u201d\ttheir\thives\twith\twould\tbe\thighly\tprotective\tagainst\tthe\tmicrobes\tthat could\teasily\tdestroy\tthem. One\trecent\tstudy,\tin\tthe\tJuly\t2006\tissue\tof\tInternational Immunopharmacology,\tsuggested\tthat\tthe\tanti-inflammatory\tactivities\tof propolis\tmight\tmake\tit\ta\tnovel\ttherapeutic\tagent\tfor\tasthma.\t(One\tof\tthe flavonoids\tfound\tin\tbee\tpollen\tis\tthe\tpowerful\tanti-inflammatory\tquercetin.) And\ta\tpaper\tin\tthe\tJournal\tof\tEthnopharmacology\tin\t2005\tfound\tthat\tpropolis stimulates\tantibody\tproduction,\tperhaps\taccounting\tfor\tits\treputation\tas\tan immune-system\tenhancer.","Royal\tJelly Royal\tjelly\tis\ta\tspecial\tcreamy\tsubstance\tsecreted\tfrom\tthe\tnurse\tworker\tbees that\tstimulates\tthe\tgrowth\tand\tdevelopment\tof\tthe\tqueen\tbee;\twithout\tit,\tshe\u2019d just\tbe\ta\tregular\told\tworker\tbee.\tWhen\teggs\tturn\tinto\tlarvae,\tall\tbaby\tbees\teat this\tspecial\tfood\tfor\tonly\ttwo\tor\tthree\tdays\tand\tquickly\tdevelop\tinto\tlarge\tand healthy\tbees.\tBut\tthe\tqueen\tcontinues\tto\teat\tthis\tfood\tfor\tthe\trest\tof\ther\tlife,\twith the\tresult\tthat\tshe\tgrows\t40\tto\t60\tpercent\tlarger\tand\tlives\tabout\tfour\tto\tsix\tyears, while\tthe\tworker\tbees\tlive\tonly\tabout\tsix\tweeks.\tThese\tfacts\tmay\taccount\tfor\tthe anecdotal\treputation\tof\troyal\tjelly\tas\tan\tamazing\tantiaging\tsubstance\tthat\tcan foster\thealth\tand\textend\tlife. Royal\tJelly\tMay\tBe\tOverrated I\u2019m\tless\tenthused\tabout\troyal\tjelly\tthan\tI\tam\tabout\tpropolis\tand\tbee\tpollen, though\tit\tis\ta\tconcentrated\tsource\tof\tnutrition.\tRoyal\tjelly\thas\tthe\tappealing property\tof\tbeing\ta\tcreamy\temulsion\tthat\tis\tstrongly\tantibacterial,\twhich\tmakes it\tan\tideal\tcomponent\tof\tcosmetics\tand\tskin\tcare\tproducts.\tBut\tas\tsome responsible\texperts\tpoint\tout,\tinternal\tuses\tof\troyal\tjelly\tare\tless\tpromising\tas the\tantibacterial\tactivities\tdisappear\twhen\tthe\tpH\tis\traised\tto\tabove\t6\tby\tthe natural\tbuffering\tsystems\tin\tthe\tbody\t(which\tmaintain\ta\tpH\tof\tabout\t7.4).\tIn fact,\tno\tclear\tevidence\texists\tto\tsupport\tclaims\tof\tinternal\tusefulness\tfor\troyal jelly\tas\ta\ttherapeutic\tagent\u2014though\tone\tstudy\tshowed\tthat\troyal\tjelly\t(at approximately\t50\tto\t100\tmg\tper\tday)\treduced\ttotal\tserum\tcholesterol\tand\tserum lipid\tlevels.\tAnd\tneopterin\u2014a\tsubstance\tfound\tin\thumans\tthat\tappears\tto\tplay an\timportant\trole\tin\tthe\thuman\timmune\tsystem\u2014has\tbeen\tisolated\tfrom\troyal jelly. Still,\tit\tis\ta\tgreatly\tnutritious\tfood\u2014containing\tall\tthe\tB-complex\tvitamins, including\ta\thigh\tconcentration\tof\tB5\u2014plus\tminerals,\tvitamins\tA,\tC,\tD,\tand\tE, eighteen\tamino\tacids,\tenzymes,\tand\thormones.\tBut\tnone\tof\tthese\tvitamins\tor minerals\tappears\tto\tbe\tunique\tto\troyal\tjelly,\tand\tthere\tis\tmuch\tless\tpublished research\ton\troyal\tjelly\tthan\tthere\tis\ton\tpropolis.\tIts\tantibacterial\tactivity\tseems unlikely\tto\tbe\texpressed\twhen\tthe\tfood\tis\tingested,\tyet\tthat\tsame\tantibacterial activity,\talong\twith\tother\tproperties\tof\tthe\tsubstance,\tmake\tit\ta\treally\tdesirable ingredient\tin\ttopical\tpreparations\tand\tskin\tcreams. WORTH\tKNOWING Bee\tpollen\thas\tbeen\ttouted\tby\tenthusiasts\tfor\tits\tsupposed\tability\tto significantly\tenhance\tathletic\tperformance\tand\tstamina.\tThere\u2019s\tno","real\tevidence\tfor\tthis\tat\tall.\tBut\tit\tmay\timprove\trecovery\ttime\tand prevent\tillness.\tIn\tone\tstudy,\tthe\tnumber\tof\tmissed\ttraining\tdays\tdue to\tcolds\tand\tupper\trespiratory\tinfections\twas\treduced\tin\tadolescent swimmers\twho\ttook\tbee\tpollen. Note:\tAllergic\treactions\tto\tbee\tpollen\thave\tbeen\treported.\tAll\tbee products\tare\tcontraindicated\tin\tanyone\tallergic\tor\thypersensitive\tto pollens. Dark\tChocolate In\ta\tfascinating\tand\tmuch-discussed\tarticle\tthat\tappeared\tin\tthe December\t18,\t2004,\tissue\tof\tthe\tBritish\tMedical\tJournal,\tresearchers put\tforth\tan\tidea\tcalled\tthe\t\u201cPolymeal.\u201d\tThey\texamined\tall\tof\tthe research\ton\tfoods\tand\thealth\tto\tsee\tif\tthey\tcould\tput\ttogether\tthe\tideal meal\t(\u201cthe\tPolymeal\u201d)\tthat,\tif\tyou\tate\tit\tevery\tday,\twould\tsignificantly reduce\tyour\trisk\tfor\tcardiovascular\tdisease.\tThey\texamined\tall\tof\tthe research,\tdid\tall\tthe\tcalculations,\tand\tcame\tup\twith\ta\ttheoretical\tmeal that,\teaten\tdaily,\twould\tnot\tjust\treduce\tcardiovascular\trisk,\tbut\treduce"]
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