["medication\twithout\tthe\tapproval\tof\tyour\thealth\tprofessional.) Why\tIt\tRanks\tin\tthe\tTop\tFour\tof\tAll\tGreen\tVegetables If\tall\tthis\tweren\u2019t\tenough,\tdandelion\tis\tone\tof\tthe\tmost\tnutrient-rich\tvegetables on\tthe\tplanet.\tAccording\tto\tthe\tUSDA\tBulletin\t#8,\tdandelions\trank\tin\tthe\ttop four\tgreen\tvegetables\tin\toverall\tnutritional\tvalue.\tOne\tcup\tof\tcooked\tdandelion greens\tcontains\t147\tmg\tof\tcalcium,\t244\tmg\tof\tpotassium,\t203\tmg\tof\tbone- building\tvitamin\tK,\tand\ta\tvery\trespectable\t3\tg\tof\tfiber.\tDandelions\tare\tnature\u2019s richest\tgreen-vegetable\tsource\tof\tbeta-carotene\tand\tthe\tthird\trichest\tsource\tof vitamin\tA\tof\tall\tfoods\tafter\tcod\tliver\toil\tand\tbeef\tliver.\tOne\tlittle\tcup\tof\tthe\tstuff contains\tmore\tthan\t10,000\tIUs\tof\tvitamin\tA!\tAnd\tjust\tfor\tgood\tmeasure,\tthe same\tcup\tcontains\t4,944\tmcg\tof\tthe\tnew\tsuperstars\tof\teye\tnutrition,\tlutein\tand zeaxanthin,\twhich\tare\tbeing\tinvestigated\tfor\ttheir\tability\tto\tprotect\tagainst\tthe number-one\tcause\tof\tadult\tblindness,\tmacular\tdegeneration. Fresh\tdandelion\tgreens\tmake\tan\texcellent\tsalad,\talone\tor\twith\tother\tgarden greens.\tAccording\tto\tnatural-foods\texpert\tRebecca\tWood,\tyou\tcan\tuse\tthe bittersweet\troot\tthe\tsame\tway\tyou\twould\ta\tcarrot\u2014in\tstir-fries,\tin\tsoups,\tor saut\u00e9ed\twith\tonion\tand\tgarlic.\tThe\troot\talso\tmakes\ta\tterrific,\tliver-friendly, detoxifying\ttea. WORTH\tKNOWING According\tto\therbalist\tLouis\tVanrenen,\tthose\twith\tgallstones\tshould consult\tan\therbalist\twhen\tusing\tdandelion\tas\tan\therb.\tThere\tare\tno known\tcontraindications\tfor\tpregnant\tor\tnursing\twomen. Eggplant Whenever\tyou\tsee\ta\trichly\tcolored\tvegetable\tor\tfruit,\tyou\tcan\tbe\tsure of\tone\tthing:\tNature\tput\tthose\tcolors\tin\tthere\tto\tprotect\tagainst something\tin\tthe\tenvironment,\tusually\tthe\tintense\trays\tof\tthe\tsun, which\tcan\tcause\tfree-radical\tdamage\tif\tunchecked.\tThe\tblue\tpigment in\tblueberries,\tthe\tred\tpigment\tin\traspberries\tand\twatermelon,\tthe yellow\tpigments\tin\tpeppers\t.\t.\t.\tall\tcontain\ta\tpotent\tarray\tof phytochemicals\tthat\tnot\tonly\tprotect\tthe\tplant\tfrom\tdamage\tin\tits environment\tbut\talso\tdo\tthe\texact\tsame\tthing\tfor\tthe\tcells\tand\tDNA\tin","your\tbody.\tAnd,\tof\tcourse,\tthe\tdeep,\trich\tpurple\tpigment\tin\teggplant skins\tis\tno\texception. The\tNutritional\tPower\tof\tPurple A\tsubstance\tcalled\tnasunin\thas\tbeen\tisolated\tfrom\tthat\tdeep\tpurple\tpigment. Nasunin,\ta\tmember\tof\tthe\tanthocyanin\tcategory,\tis\ta\tpowerful\tantioxidant. Studies\tshow\tthat\tit\tliterally\teats\tup\tfree\tradicals,\trogue\tmolecules\tin\tyour\tbody that\tcan\tcause\tserious\tdamage\tto\tyour\tcells\tand\tyour\tDNA\tand\tare\tpartly responsible\tfor\taging.\tIn\taddition,\tnasunin\tprotects\tagainst\twhat\u2019s\tcalled\tlipid peroxidation\u2014that\tmeans\tit\thelps\tkeep\tfats\tfrom\tturning\trancid,\tincluding\tthe fats\tin\tyour\tbody\t(like\tLDL\tcholesterol).\tThe\tbrain\tis\tparticularly\tvulnerable\tto oxidative\tdamage,\tand\tstudies\thave\tshown\tthat\tanthocyanins\tin\tgeneral\tare highly\tprotective\tof\tanimal\tbrain\ttissue.\tOther\tstudies\tshow\tthat\tnasunin\tbinds\tto iron,\twhich\tis\ta\tvery\tgood\tthing,\tas\ttoo\tmuch\tiron\tin\tthe\tsystem\tcan\tcause\tall kinds\tof\tproblems. Eggplant\tisn\u2019t\ta\tnutritional\tsuperstar,\tbut\tit\u2019s\ta\treally\tnice\tvegetable\twith 2.5\tg\tof\tfiber\tin\ta\tcup\tthat\tonly\tcosts\tyou\t35\tcalories.\tPlus\tit\u2019s\tfilling.\tI\tgo\tto\tan amazing\tlittle\tJapanese\trestaurant\tin\tStudio\tCity\tthat\tlooks\texactly\tlike\tthe restaurants\ton\tthe\tside\tstreets\tof\tTokyo,\tand\tthey\tserve\tcooked\teggplant\tin\ta miso-ginger\tsauce\tthat\twill\tknock\tyour\tsocks\toff.\tYou\tcan\teasily\tmake\ta\tmeal out\tof\tan\tentire\teggplant\teaten\tthat\tway,\tand\tsince\tthe\teggplant\titself\tis\tonly\t132 calories,\tall\tyou\thave\tto\tdo\tis\tuse\tthe\tsauce\tjudiciously\tand\tyou\u2019ve\tgot\ta\tgreat dish.\tAdd\ta\tcouple\tof\teggs\tfor\tprotein\u2014(I\tknow\tit\u2019s\tunconventional,\tbut\tit\u2019s great)\u2014and\tyou\u2019ve\tgot\ta\tterrific\tand\tcomplete\tmeal\twith\tvery\tmoderate\tcalories. Eggplant\u2019s\talso\tgreat\tsprinkled\twith\tolive\toil.\tAnd\tif\tyou\u2019re\tmaking\ta\tbig\tsalad for\tthe\tfamily\tand\tyou\tcan\tmanage\tto\tinclude\tone\twhole\teggplant\tsliced\tup, you\u2019ll\tbe\tadding\ta\twhopping\t18\u00bd\tg\tof\tfiber\tand\t1,260\tmg\tof\tpotassium\tto\tthe mix,\tnot\tto\tmention\tniacin,\tfolate,\tcalcium,\tmagnesium,\tphosphorus,\tand phytosterols. Here\u2019s\tan\tinteresting\tfact:\tEggplant\tis\tconsidered\ta\tfruit,\tbut\tbotanically\tit\u2019s actually\ta\tberry.\tGo\tfigure.\tIt\u2019s\trelated\tto\tthe\tpotato\tand\ttomato\tand\tis\ta\tmember of\tthe\tnightshade\tfamily. WORTH\tKNOWING Like\tall\tnightshades,\teggplant\tcontains\ta\tsubstance\tcalled\tsolanine. In\ttheory,\tif\tsolanine\tis\tnot\tdestroyed\tin\tthe\tintestine,\tit\tcould\tbe toxic.\tThis\tis\tgenerally\tnot\tan\tissue,\tbut\tone\thorticulturalist,\tDr.","Norman\tChilders,\thas\thypothesized\tthat\tsome\tpeople\twith osteoarthritis\tmay\tnot\tbe\table\tto\tdestroy\tsolanine\tin\tthe\tgut,\tleading to\tsolanine\tabsorption\tand\taggravating\tosteoarthritis.\tThough\tthis has\tnever\tbeen\tput\tto\ta\tstrict\tclinical\ttest,\tI\tam\tof\tthe\tstrong\topinion that\tindividual\tvariations\tin\tmetabolism\tand\tdetoxification\tabilities account\tfor\ta\tlarge\tnumber\tof\tproblems\twith\tfoods\tand\tchemicals\u2014 some\tpeople\tcan\tget\trid\tof\tthe\tproblem\tcompound\tjust\tfine,\tothers simply\tcan\u2019t.\t(I\tpersonally\tthink\tthat\tmercury\tin\tvaccines\tis\ta\tprime example\tof\tthis\tphenomenon,\tbut\tthat\u2019s\ta\twhole\tother\tdiscussion.) Proponents\tof\tthe\t\u201csolanine\taggravates\tarthritis\u201d\ttheory\tclaim\tyou need\tto\teliminate\tit\tfor\tsix\tmonths\tbefore\tpotential\tbenefit\tcan\tbe seen.\tI\tthink\tthis\tinformation\tis\tonly\tapplicable\tto\ta\ttiny\tnumber\tof people,\tbut\tit\u2019s\tworth\tknowing. Endive (Belgian\tendive,\tescarole,\tFrench\tendive) Endive\tis\ta\tmember\tof\tthe\tbotanical\tfamily\tChicorium\tand\tis\ta\tclose relative\tof\tchicory,\twith\tthe\tsame\tcharacteristic\tfresh\tand\tyet\tslightly bitter\tflavor.\tBelgian\tendive\u2014also\tcalled\tFrench\tendive\tor\twitloof\u2014 is\ta\tsmall,\tcylindrical\thead\tof\tpale,\ttightly\tpacked\tleaves.\tCurly endive\u2014sometimes\twrongly\tcalled\tchicory\u2014has\tlacy,\tgreen-rimmed, curly\tleaves\twith\ta\tprickly\ttexture\t(and\tslightly\tbitter\ttaste).\tThen,\tof course,\tthere\u2019s\tescarole,\twhich\thas\ta\tmilder\tflavor\tthan\teither\tBelgian or\tcurly\tendive. Two\tcups\tof\tendive\thave\tan\tawful\tlot\tof\tnutrients\tfor\ttheir\tpaltry\t8\tcalories. There\u2019s\t26\tmg\tof\tcalcium,\tabout\t\u00bd\tmg\tof\tiron,\t157\tmg\tof\tpotassium,\t71\tmcg\tof folate,\tmore\tthan\t1,000\tIUs\tof\tvitamin\tA\t(650\tof\tbeta-carotene),\tand\t115\tmg\tof","bone-strengthening\tvitamin\tK.\tNow\tthat\u2019s\ta\thealthy\tsalad\tgreen! My\tfavorite:\tToss\tthem\twith\tsome\twalnuts\tand\tsliced\tpears\tand\tmaybe\ta little\tblue\tcheese\tand\tolives.\tOlive\toil\tis\ta\tnice\taddition\tto\tthe\tmix. Fennel Fennel\tis\ta\tperfect\texample\tof\thow\tsometimes\ta\tplant\twill\tshow\tits medicinal\tproperties\tin\tthe\tmost\tunexpected\tconditions.\tConsider colic.\tAlthough\tcommon\tenough\tand\tthought\tto\tbe\tpretty\tbenign,\tit\u2019s a\tsignificant\tproblem\tin\tinfants\tand\timparts\ta\tpsychological, emotional,\tand\tphysical\tburden\ton\tparents.\tThe\tonly\tmedicine\tthat\thas been\tshown\tto\tbe\teffective\tis\tdicyclomine\thydrochloride.\tBut\tthere\u2019s one\tlittle\tproblem.\tFive\tpercent\tof\tinfants\ttreated\twith\tit\tdevelop serious\tside\teffects,\tincluding\tdeath.\tSo\tif\tthere\twere\ta\tbenign\tplant- based\tmedicine\tthat\tgot\tthe\tjob\tdone,\tthat\twould\tbe\ta\tpretty\tterrific thing. Babies\tBenefit\tfrom\tFennel Recently,\ta\tstudy\tpublished\tin\tvolume\t9\tof\tthe\t2003\tjournal\tAlternative\tTherapy Health\tand\tMedicine\ttested\tthe\teffect\tof\tfennel\tseed\toil\ton\tinfantile\tcolic\t(\u201cThe effect\tof\tfennel\tseed\toil\temulsion\ton\tinfantile\tcolic:\ta\trandomized,\tplacebo- controlled\tstudy\u201d).\tFennel\teliminated\tcolic\tin\t65\tpercent\tof\tthe\tinfants,\tproduced a\tsignificant\timprovement\tin\tthe\ttreatment\tgroup,\tand\tlowered\tthe\tNNT\t(number needed\tto\ttreat),\tall\twithout\ta\tsingle\tside\teffect\treported.\tIf\tit\tcan\tdo\tthat\tfor","infant\tcolic,\tone\tmight\tbe\tforgiven\tfor\tthinking\tthat\tit\tcould\thave\tother\tbenefits as\twell. Well,\tif\tyou\tthought\tthat,\tyou\u2019d\tbe\tright.\tSupplements\tcontaining\tdifferent combinations\tof\tvarious\tnatural\therbs\tincluding\tfennel\tseed\textract\twere\ttested in\ta\trecent\tstudy\tin\tAnticancer\tResearch\tand\tfound\tto\tsuppress\tthe\tgrowth\tof certain\ttumors.\tThe\tdried\tfruit\tof\tthe\tfennel\tcontains\tan\tessential\toil\tthat\thas\ta rich\tmix\tof\thealth-promoting\tcompounds,\tincluding\tanethole\t(responsible\tfor\tthe licorice\tflavor),\tlimonene,\tand\tquercetin\t(an\tanti-inflammatory\tflavonoid).\tIn laboratory\tstudies,\tfennel\toil\tcounteracts\tspasms\tof\tsmooth\tmuscle\tin\tthe\tgut.\tIt seems\tto\trelieve\tgas\tand\thelp\twith\tcramps,\tand\tin\tIndian\trestaurants,\tit\u2019s\toften offered\ton\ta\tplate\tafter\tdinner\tfor\tits\tsoothing\teffect\ton\tthe\tdigestion\tand\tits sweetening\teffect\ton\tthe\tbreath.\tIt\talso\tmakes\ta\tnice\ttea\u2014pour\tboiling\twater over\ta\tcouple\tof\tspoonfuls\tof\tthe\tdried\tfruit,\tcrushing\tit\timmediately\tbefore using.\tSteep\tfor\t10\tminutes\tand\tstrain. WORTH\tKNOWING According\tto\therbal\texperts\tJoe\tand\tTeresa\tGraydon,\tPh.D.,\tauthors of\tThe\tPeople\u2019s\tPharmacy,\tpregnant\twomen\tshould\tnot\tuse\tfennel oil\tor\tfennel\textracts.\tAlso,\tanyone\tallergic\tto\tcelery,\tcarrots,\tdill,\tor anise\tshould\tavoid\tfennel\tas\twell. FENNEL\tTRIVIA Fennel\tis\tthe\tGreek\tname\tfor\tmarathon.\tSeems\tthat\tback\taround\t490 B.C.E.,\tthe\tGreeks\tdefeated\tthe\tPersians\tin\ta\tfennel\tfield\texactly\t26 miles\tand\t385\tyards\tfrom\tAthens.\tThey\tsent\ta\trunner\tbearing\tthe good\tnews\tback\thome,\tand\tever\tsince\tthen\tthe\tlength\tof\ta\tmarathon race\thas\tremained\tthe\tsame\tas\tthe\tdistance\tfrom\tthe\tfennel\tfield\tinto town:\t26\tmiles,\t385\tyards.","Green\tBeans (and\ttheir\tcousins:\tFrench\tbeans,\trunner\tbeans,\tItalian\tbeans) Let\u2019s\tface\tit:\tGreen\tbeans\tare\tnot\ta\tsuperstar\tof\tthe\tvegetable community.\tRather,\tthey\u2019re\ta\tgood,\tsolid\tutility\tplayer.\tIf\tthey\twere\tin an\tinvestment\tportfolio,\tthey\u2019d\tbe\tGinny\tMaes\tor\tsavings\tbonds. You\u2019re\tnot\tlikely\tto\tget\trich\ton\tthem,\tbut\tthey\u2019re\tgood,\treliable performers,\tand\tthey\tbelong\tin\tyour\tportfolio. Yesterday\u2019s\tString\tBeans\tAre\tToday\u2019s\tGreen\tBeans For\tthe\tpurposes\tof\tthis\tbook\tI\u2019m\tlumping\tall\tthe\tbeans\tin\tthe\tPhaseolus vulgaris\tcategory\ttogether:\tthat\u2019s\tFrench\tbeans,\trunner\tbeans,\tsnap\tbeans,\tgreen beans,\twax\tbeans,\tItalian\tbeans\t.\t.\t.\tyou\tget\tthe\tpicture.\tWhen\tI\twas\ta\tkid\twe called\tthem\tstring\tbeans,\tbecause\tin\tthe\t\u201cold\tdays\u201d\t(before\tI\twas\tborn,\tof\tcourse) there\tused\tto\tbe\ta\tfibrous\tstring\trunning\tthe\tlength\tof\tthe\tpod\tseam,\twhich\tyou had\tto\tremove\tbefore\tcooking.\tNowadays\tthe\tfolks\twho\tbreed\tthese\tthings\thave genetically\tengineered\tthem\tso\tthe\tstring\tis\ta\tthing\tof\tthe\tpast. Green\tbeans\tcontain\tfolate\t(about\t10\tpercent\tof\tthe\tRDI,\twhich\tis\ttoo\tlow anyway).\tAn\tRDI,\tor\tReference\tDaily\tIntake,\tis\tthe\treplacement\tstandard\tfor\tthe old\tRDA.\tBut\tas\tmy\tfriend\tRegina\tWilshire,\tN.D.\tand\tCOO\tof\tthe\tCarbohydrate Awareness\tCouncil,\tpoints\tout,\tthe\tfolate\tin\tgreen\tbeans\tis\tbound\tin\tthe\tproper ratio\tto\ttwo\tamino\tacids\tin\tthe\tgreen\tbeans,\twhich\tmakes\tit\tmuch\tmore\thighly absorbed\tthan\tthe\tfolate\tfrom\tenriched\tcereals.\tFolate\tis\ta\tcritically\timportant\tB vitamin\tthat\tnot\tonly\thelps\tprevent\tneural\ttube\tdefect,\tbut\talso\thelps\tbring\tdown homocysteine,\ta\tnaturally\toccurring\tamino\tacid\tthat\tcan\tbe\tharmful\tto\tblood vessels\tand\tcontributes\tto\tthe\tdevelopment\tof\theart\tdisease,\tstroke,\tdementia, and\tperipheral\tvascular\tdisease\t(reduced\tblood\tflow\tto\tthe\tlegs\tand\tfeet). Green\t(string)\tbeans\thave\ta\tbunch\tof\tother\tvitamins\tand\tminerals\u2014a\tlittle bit\tof\tcalcium,\ta\tlittle\tbit\tof\tvitamin\tA,\tand\ta\tnice\tdose\tof\tpotassium.\tThey\talso contain\tabout\t20\tpercent\tof\tthe\tDaily\tValue\tfor\tmanganese,\tan\timportant\ttrace mineral\tthat\u2019s\tessential\tfor\tgrowth,\treproduction,\twound\thealing,\tpeak\tbrain function,\tand\tthe\tproper\tmetabolism\tof\tsugars,\tinsulin,\tand\tcholesterol.\tThrow\tin","some\tbeta-carotene\tand\tthe\teye-friendly\tcarotenoids\tlutein\tand\tzeaxanthin\tfor good\tmeasure,\tand\tabout\t\u00bd\tof\tthe\tdaily\trequirement\tfor\tbone-building\tvitamin K.\tAnd\ta\tcup\tof\tthem\twill\tgive\tyou\tabout\t4\tg\tof\tfiber\t(better\tthan\tthe\taverage slice\tof\tbread\tand\ta\twhole\tlot\tbetter\tfor\tyou).\tYou\tcan\teat\tthem\traw\tor\tcooked\u2014 the\tvitamin\tcontent\tchanges\tmarginally\tfor\tthe\tbetter\twhen\tthey\u2019re\tcooked.\tThey age\tfast\tonce\tharvested,\tso\tuse\tthem\tquickly. Horseradish The\tfirst\ttime\tI\ttasted\thorseradish\twas\talso\tthe\tfirst\ttime\tI\tattended\ta Passover\tseder,\twhere\tit\toccupies\ta\tplace\tof\thonor\ton\tthe\tdinner\tplate as\tone\tof\tthe\tfive\tbitter\therbs\trepresenting\tthe\tbitterness\tof\tslavery. Little\tdid\tI\timagine\tthat\tdecades\tlater\tI\twould\tbe\twriting\tabout\tits health\tbenefits. Horseradish\tis\ta\trelative\tof\tthe\tmustard\tfamily\tthat\tacts\tas\ta digestive\tstimulant.\tIt\u2019s\talso\tgreat\tfor\tclearing\tup\tthe\tsinuses!\tIt inhibits\tbacterial\tinfection\tand\tincreases\tcirculation\t(you\tmight\tnotice that\tyou\tstart\tsweating\twhen\tyou\teat\ta\tlot\tof\tit!). And\tfor\tits\ttiny\tamount\tof\tcalories\t(14\tfor\t2\ttablespoons)\tit\tcontains\ta\tnice assortment\tof\tminerals,\tparticularly\tpotassium.\tBut\tthat\u2019s\treally\tthe\tleast\tof\tthe benefits\tthis\tcabbage\tfamily\tmember\thas\tto\toffer. Why\tHorseradish\tBeats\tBroccoli Horseradish\tis\ta\tmember\tof\tthe\tdistinguished\tCruciferae\tfamily,\tthe\tMedici\tof vegetables,\twhose\trelatives\tinclude\tbroccoli,\tBrussels\tsprouts,\tcabbage, cauliflower,\tkale,\trutabaga,\tand\tturnip.\tIf\tyou\u2019ve\tread\tabout\tany\tof\tthe\tabove vegetables\tin\tthis\tbook,\tyou\tknow\tthat\ta\tsignificant\tbody\tof\tresearch\texists showing\tthe\thealth\tbenefits\tand\tcancer-fighting\tproperties\tof\tmany\tof\tthe compounds\tthat\thave\tbeen\tisolated\tfrom\tthis\tfood\tfamily.\tAnd\thorseradish,\tin particular\tis\tone\tof\tthe\trichest\tsources\tof\tallyl\tisothiocyanate,\twhich\tis\tbelieved to\tplay\ta\trole\tin\tthe\tprevention\tof\ttumors\tand\tin\tthe\tsuppression\tof\ttumor","growth. A\tstudy\tfrom\tthe\tUniversity\tof\tIllinois\tshows\tthat\thorseradish\thas substantial\tquantities\tof\tglucosinolates,\tcompounds\tthat\tare\tthe\tparent\tmolecules of\tsubstances\tthat\tincrease\thuman\tresistance\tto\tcancer.\tGlucosinolates\tin\tfood increase\tthe\tliver\u2019s\tability\tto\tdetoxify\tcarcinogens\tand,\taccording\tto\tDr.\tMosbah Kushad,\tassociate\tprofessor\tof\tfood-crop\tsystems\tat\tthe\tUniversity\tof\tIllinois, they\tmay\tactually\tsuppress\tthe\tgrowth\tof\texisting\tcancerous\ttumors.\tKushad, who\thas\tbeen\tinvolved\tin\tstudies\tof\tmany\tcruciferous\tvegetables,\tsays\tthat horseradish\tcontains\tten\ttimes\tmore\tglucosinolates\tthan\tbroccoli,\tso\tyou\tdon\u2019t need\tas\tmuch\tto\tbenefit.\t\u201cA\tlittle\tdab\ton\tyour\tsteak\twill\tgo\ta\tlong\tway\tto providing\tthe\tsame\thealth\tbenefits\tas\tbroccoli,\u201d\the\tsays. Horseradish\tmay\tbe\tone\tof\tthe\tfew\tfoods\tin\tthis\tbook\tthat\tactually improves\twith\tprocessing.\tIt\tcontains\tan\tenzyme\tthat\tbreaks\tdown\tthese valuable\tglucosinolates\tinto\tother\tcompounds\u2014isothiocyanates\u2014that\tare actually\tresponsible\tfor\tthe\tanticancer\tbenefits:\tWhen\tyou\tprocess\tthe\tstuff,\tthat enzyme\tis\treleased.\tThe\tenzyme,\tin\tturn,\tcomes\tinto\tcontact\twith\tthe glucosinolates,\tand\tpresto,\tyou\u2019ve\tgot\tthe\tnutritionally\tbeneficial isothiocyanates. WORTH\tKNOWING If\tyou\u2019ve\tever\teaten\tsushi\tor\tsashimi,\tyou\u2019ve\tencountered\twasabi, also\tknown\tas\tJapanese\thorseradish\u2014it\u2019s\tthat\tvery\tstrong-tasting green\tstuff\tthey\tput\ton\tthe\tplate\tto\tmix\twith\tthe\tsoy\tsauce.\tBioactive chemicals\tin\twasabi\tare\tsaid\tto\tact\tas\tan\tantidote\tto\tfood\tpoisoning, one\tfactor\tthat\tmight\thave\tled\tto\tthe\tuse\tof\twasabi\twith\traw\tfish dishes\tin\tJapan.\tWasabi\tcontains\tisothiocyanates,\twhich,\tlike\tthe other\tcompounds\tfrom\tthe\tCruciferae\tfamily,\thave\tsignificant\thealth benefits.\tOne\tresearch\treport\tspecifically\tdone\ton\tthe isothiocyanates\tin\twasabi\tfound\tthat\tthey\thad\ta\tsignificant\tanti- inflammatory\teffect\tand\talso\tkilled\tmany\thuman\tstomach\tcancer cells\tin\ta\ttest\ttube. Jerusalem\tArtichokes","Jerusalem\tartichokes\taren\u2019t\treally\tartichokes;\tplus,\tthey\u2019re\tnot\teven from\tJerusalem.\tThey\u2019re\tactually\ta\tmember\tof\tthe\tsunflower\tfamily and\tare\talso\treferred\tto\tas\tsunchokes,\tkind\tof\ta\tcross\tbetween artichoke\tand\tsunflower.\tThey\tprobably\tgot\tthe\tname\tJerusalem because\tit\tsounded\tlike\tgirasol,\twhich\tis\tthe\tItalian\tname\tfor sunflower.\tThis\tlarge\tyellow\tflower\u2014which\tis\tvery\tpretty,\tby\tthe\tway \u2014was\tcultivated\tby\tthe\tNative\tAmericans,\twho\tprepared\tthe\ttubers for\tLewis\tand\tClark\tin\t1805\t(in\twhat\tis\tnow\tNorth\tDakota).\tThe\ttuber \u2014or\tunderground\tstem\u2014resembles\ta\tgnarly\tpotato\tor\ta\tpiece\tof ginger\tand\thas\ta\treally\tnice\ttaste.\tThe\tbaked\ttubers\tare\tdelicious. Feeding\tthe\tGood\tBacteria\tfor\ta\tHealthy\tGut Whatever\tthe\tgenesis\tof\tits\todd\tname,\tthis\tvegetable\tlands\ton\tthe\tlist\tbecause\tof its\thigh\tcontent\tof\tfructooligosaccharides\tand\tinulin.\tWhat\tare\tthose,\tyou\task? They\u2019re\textremely\thealthy\tfood\tfor\tthe\t\u201cgood\u201d\tbacteria\tin\tyour\tgut.\tYou\tknow how\tantibiotics\twipe\tout\tall\tthe\tbacteria\tin\tyour\tgut\tgarden,\tincluding\tthe healthy\tkind\tlike\tacidophilus?\tWell,\tthe\tgood\tbacteria\tin\tyour\tgut\tlove\tto\tdine\ton fructooligosaccharides\u2014they\u2019re\tactually\thealth\tfood\tfor\tthose\tgood\tbacteria,\tand thereby\thelp\tyou\tto\tmaintain\ta\thealthy\tgut\tecology.\tThat\u2019s\twhy\tthey\u2019re sometimes\treferred\tto\tas\t\u201cprebiotics.\u201d\tAnd\tinulin\tis\ta\tform\tof\tsoluble\tfiber\tthat, in\tone\tstudy\tpublished\tin\tthe\tJournal\tof\tNutrition,\twas\tfound\tto\tlower\tblood glucose,\ttriglycerides,\tand\tLDL\tcholesterol\tas\twell\tas\tinhibit\tthe\tgrowth\tof various\tkinds\tof\tcancer. Be\taware\tthat\tinulin\tmay\tcause\tflatulence\tin\tsome\tpeople.\tIf\tyou\u2019re sensitive\tto\tthat,\tyou\tmight\twant\tto\tavoid\teating\tJerusalem\tartichokes\traw.","Jicama Okay,\tI\tadmit\tit\u2014I\thad\tnever\teven\theard\tof\tjicama\tuntil\tit\tshowed\tup on\tmy\tfriend\tDr.\tAnn\tLouise\tGittleman\u2019s\ttop\tten\tlist\t(see\tpage\t72). Coincidentally,\tthe\tnext\tday\tI\twas\tin\tWhole\tFoods,\twhere\tthey\thad sliced\tfresh\tjicama\tin\ta\tpackage\tin\tthe\tproduce\tcenter,\tready\tto\teat.\tOf course\tI\thad\tto\tbuy\tit.\tAnd\there\u2019s\tmy\tverdict:\tJicama\tis\tso\tfresh, clean,\trefreshing,\tand\tcrispy\ttasting\tthat\tyou\tactually\tfeel\thealthier after\teating\tit. What\ton\tEarth\tIs\tJicama? Jicama\tis\ta\troot\tvegetable\tthat\tis\ta\tstaple\tin\tMexican\tfood.\tIn\tits\tnative\thabitat, it\u2019s\tsold\tas\ta\tstreet\tfood\tin\tSouth\tAmerica,\twith\ta\tsqueeze\tof\tlime\tand\ta\tbit\tof fiery\tchili\tpowder.\tIt\u2019s\ta\twhite-fleshed\ttuber\tthat\tcan\tweigh\tanywhere\tfrom\thalf\ta pound\tto\tmore\tthan\tfive\tpounds.\tSome\tpeople\thave\tcharacterized\tit\tas\ta\tcross between\tan\tapple\tand\ta\tpotato.\tIt\tlooks\tlike\ta\tturnip,\thas\ta\tthin\tbrown\tskin\tthat you\tcan\tpeel,\tand\tits\ttaste\tis\tsomething\tlike\tan\tapple\tbut\tnot\tquite.\tBy\titself,\tit\u2019s actually\ta\tbit\tbland,\tbut\tthat\tallows\tit\tto\tbe\tused\tin\ta\tzillion\tways,\tsince\tit\ttakes on\tthe\tflavor\tof\twhatever\tyou\tdip\tit\tin\tor\tcook\tit\twith.\tAnd\tyou\u2019re\tstill\tgetting\tall the\tnutrition\tthat\tjicama\thas\tto\toffer. Jicama\tis\ta\tlow-calorie,\tlow-fat,\thigh-fiber\tfood.\tIt\u2019s\tmostly\twater\t(about\t90 percent),\tyet\ta\tcup\tof\tit\tcontains\tmore\tthan\t6\tg\tof\tfiber!\tThat\talone\twould probably\tgarner\tit\ta\tplace\tamong\tthe\tworld\u2019s\thealthiest\tfoods,\tbut\tjicama\talso has\tcalcium,\tmagnesium,\tpotassium,\tvitamin\tC,\tvitamin\tA,\tand\tbeta-carotene. And\tall\tfor\tits\tmeasly\t49\tcalories\tper\tcup.\t(An\tentire\tmediumsize\tjicama\thas only\t250\tcalories\tand\tcontains\tan\tastonishing\t32\tg\tof\tfiber,\talmost\tthree\ttimes the\tamount\tmost\tAmericans\tget\tin\ta\tday.) How\tIs\tJicama\tPrepared? You\tcan\tbake\tor\tbroil\ta\tjicama\tjust\tlike\ta\tpotato,\tand\tit\thas\ta\tlot\tless\tstarch.\tIt\tfits nicely\tinto\tstir-fries.\tIt\u2019s\talso\tfantastic\traw,\tthe\tway\tI\tdiscovered\tit.\tAnn\tLouise Gittleman\trecommends\ttrying\tit\twith\ta\tdash\tof\tlime\tjuice\tand\tcayenne\tpepper, Mexican\tstyle,\tfor\ta\tsnack\tthat\treally\tsatisfies. Kale","Kale\tis\tdefinitely\ta\tsuperstar\tvegetable,\teven\tthough\tmost\tpeople don\u2019t\teven\tknow\twhat\tit\tis.\t(It\u2019s\ta\tgreen,\tweird-looking\tleafy vegetable\tthat\tis\tactually\ta\tform\tof\tcabbage.\tNow\tyou\tknow.)\tBut don\u2019t\tlet\tits\tstrange\tlooks\tput\tyou\toff.\tThis\tvegetable\tis\ta\tnutritional powerhouse. Why\tKale\tIs\tNumber\tOne In\tfact,\tin\tthe\t\u201crankings\u201d\tit\tcomes\tout\ton\ttop.\tCurrently,\tthere\tis\ta\ttesting procedure\tused\tby\tthe\tUSDA\tand\tothers\tto\tdetermine\tthe\tantioxidant\tcapacity\tof fruits\tand\tvegetables.\tThey\tlook\tat\tall\tthe\tdifferent\tantioxidants\tand phytochemicals\tthat\tare\tfound\tin\ta\tplant\tfood\tand\tdetermine\thow\twell everything\tworks\ttogether\tas\ta\tteam\u2014how\tmuch\tactual\tability\tthe\t\u201cteam\u201d\thas\tto fight\tcell-damaging\tfree\tradicals.\tThe\tfoods\tare\tgiven\twhat\u2019s\tcalled\tan\tORAC rating;\tORAC\tstands\tfor\toxygen\tradical\tabsorbance\tcapacity.\tThough\tthere\tare different\tversions\tof\tthe\ttest,\tthe\tbest\tknown\thas\tkale\tas\tnumber\tone\tamong\tthe vegetables,\twith\tan\tORAC\tvalue\tof\t1770\t(the\tnext\tbest\tvegetable\tis\tspinach, with\tan\tORAC\tvalue\tof\t1260). Prevent\tCancer\tAs\tYou\tChew Because\tit\u2019s\ta\tcabbage,\tkale\tactually\thas\teven\tmore\tbenefits\tthan\tits\tantioxidant power\talone\twould\tindicate.\tLike\tothers\tin\tthe\tbrassica\tfamily,\tit\tcontains powerful\tphytochemicals\tlike\tcancer-fighting\tindoles,\tplant\tcompounds\tthat have\tbeen\tfound\tto\thave\ta\tprotective\teffect\tagainst\tbreast,\tcervical,\tand\tcolon cancer.\tIn\taddition,\tkale\tis\thigh\tin\tsulfur\tand\tcontains\tsomething\tcalled sulforaphane,\twhich\thelps\tgive\ta\tboost\tto\tthe\tbody\u2019s\tdetoxification\tenzymes\tand may\tactually\thelp\tfight\tcancer\tas\twell.\tSulforaphane\tis\tformed\twhen\tthe vegetables\tcontaining\tit\tare\tchopped\tor\tchewed,\tand\tit\ttriggers\tthe\tliver\tto remove\tfree\tradicals\tand\tother\tchemicals\tthat\tmay\tcause\tDNA\tdamage.\tIn\tfact,\ta","recent\tstudy\tin\tthe\tJournal\tof\tNutrition\tdemonstrated\tthat\tsulforaphane\thelps stop\tbreast\tcancer\tproliferation. Kale\tis\talso\tloaded\twith\tcalcium,\tiron,\tand\tvitamins\tA,\tC,\tand\tbone- building\tvitamin\tK.\tIt\tcontains\tseven\ttimes\tthe\tbeta-carotene\tof\tbroccoli\tand\tten times\tas\tmuch\tlutein\tand\tzeaxanthin,\teye-protecting\tcarotenoids\tknown\tto\thelp protect\tagainst\tmacular\tdegeneration.\tAnd\t2\tcups\tof\tthe\tstuff\tcontain\tabout\t4\tg of\tprotein\tand\t3\tg\tof\tfiber. Secrets\tto\ta\tGreat\tKale\tSalad Tender\tkale\tgreens\tcan\tprovide\ta\tterrific\taddition\tto\tsalads,\tespecially\twhen mixed\twith\tstrong-flavored\tingredients\tlike\ttamari-roasted\talmonds\tor\tred- pepper\tflakes. Recently,\tkale\thas\tbecome\tone\tof\tmy\tfavorite\tfoods.\tThe\tSherman\tOaks Whole\tFoods\tdeli\tmanager\tmixes\tkale\tleaves\twith\tpine\tnuts\tand\tcranberries, then\tsoftens\tthe\twhole\tmixture\tby\ttossing\tit\twell\tin\tolive\toil.\tIt\u2019s\tbecome\tso popular\tthe\tdeli\tcan\u2019t\tkeep\tit\tin\tstock,\tand\tbecause\tof\tthat\trecipe,\tI\tactually\teat kale\tabout\tfive\ttimes\ta\tweek.\tIt\u2019s\tamazing. Kohlrabi Kohlrabi\tis\ta\tmember\tof\tthe\tcabbage\tfamily\tand\tlooks\tlike\ta\tcross between\tan\toctopus\tand\ta\tspace\tcapsule.\tThe\tname\tcomes\tfrom\tthe German\tkohl\t(cabbage)\tplus\trabi\t(turnip)\tbecause\tof\tthe\tresemblance of\tthe\tcabbagelike\tstem\tto\tthe\tturnip.\tThe\tstem\tcan\tbe\tcrisp\tand\tjuicy, almost\tas\tsweet\tas\tan\tapple,\tand\tsimilar\tto\ta\tturnip\tin\ttaste.\tYou\tcan","eat\tit\traw\t(it\tmakes\ta\tgreat\tcrudit\u00e9)\tor\tcooked.\tIt\tcomes\tin\ttwo \u201cflavors,\u201d\tgreen\tand\tpurple,\twith\tthe\tpurple\tkind\ttending\tto\tbe somewhat\tspicier.\tBoth\tthe\tleaves\tand\tthe\tstem\tare\tedible. Kohlrabi\u2019s\tmembership\tin\tthe\tcabbage\tfamily\tof\tcruciferous\tvegetables\tgains\tit an\tautomatic\tplace\tamong\tthe\tworld\u2019s\thealthiest\tfoods.\tLike\tits\trelatives (broccoli,\tBrussels\tsprouts,\tcabbage),\tkohlrabi\tcontains\timportant phytochemicals\tsuch\tas\tcancer-fighting\tindoles,\tsulforaphane,\tand isothiocynates.\tIt\u2019s\talso\ta\tgood\tsource\tof\tvitamin\tC\t(83\tmg\tper\tcup)\tand\tan excellent\tsource\tof\tpotassium\t(472\tmg).\tAnd\tfor\ta\tmeasly\t36\tcalories\tper\tcup, you\tget\ta\twhopping\t5\tg\tof\tfiber. In\tcase\tsomeone\tever\tasks\tyou,\tHamburg\tTownship\tin\tMichigan\thas christened\titself\tthe\t\u201cKohlrabi\tCapital\tof\tthe\tWorld.\u201d\tNo,\tI\u2019m\tnot\tmaking\tthis up.\tAt\tone\ttime,\tback\tin\tthe\t1980s,\tthey\thad\ta\tkohlrabi\tfestival\tthat\tactually drew\t600\tpeople. Leeks One\tway\tto\tthink\tof\ta\tleek\tis\tas\ta\tsweeter\tversion\tof\tan\tonion.\tThey really\tare\tdelicious,\tand\tmost\tpeople\tadd\tthem\tto\trecipes\tlike\tstir-fries for\ttheir\tmarvelous\tflavor.\tBut\tleeks\thave\ta\tserious\tside\tas\twell\u2014 they\u2019re\tmembers\tof\tthe\tallium\tfamily,\twhich\tincludes\tonions,\tgarlic, and\tshallots.\tThese\tvegetables\tcontain\ta\twhole\tpharmacy\tof","compounds\twith\thealth\tbenefits,\tincluding\tthiosulfinates,\tsulfides, sulfoxides,\tand\tother\tsulfur\tcompounds. The\tactive\tsubstances\tin\tleeks,\tincluding\tallyl\tsulfides,\thelp\tprovide\tprotection against\tcancers.\tAllyl\tsulfides\tblock\tthe\taction\tof\thormones\tor\tchemical pathways\twithin\tthe\tbody\tthat\tpromote\tcancer.\tRegular\tconsumption\tof\tallium vegetables\tare\tassociated\twith\ta\treduced\trisk\tof\tboth\tprostate\tand\tcolon\tcancer. The\tsulfides\tof\tthe\tallium\tfamily\talso\tdecrease\tthe\ttendency\tfor\tblood\tclots\tto form\u2014a\tsignificant\trisk\tfor\tstrokes\tand\tcardiovascular\tevents.\tPlus\tthey\tlower levels\tof\tLDL\t(\u201cbad\u201d)\tcholesterol.\tAllium\tvegetables\thave\talso\tbeen\tshown\tto lower\thigh\tblood\tpressure. Good\tDown\tto\tthe\tRoots According\tto\tnatural-foods\texpert\tRebecca\tWood,\tthere\tis\tmore\tto\tthe\tleek\tthan just\tthe\tflavorful\twhite\tbulb,\twhich\tis\tthe\tpart\tmost\tpeople\tuse\tin\tcooking.\tWood also\tuses\tthe\tmany\ttiny\trootlets\tthat\thang\tfrom\tthe\tbase\tof\tthe\tplant\tlike\tlittle mop\tstrings.\tShe\tclaims\tthese\tmineral-dense\tfilaments\tadd\tvaluable\tflavor\tand more\tnutrients\tand\tsuggests\tcutting\tthe\tcluster\tof\tstringy\troots\tfrom\tthe\tbase, soaking\tthem\tto\tloosen\tany\tembedded\tsand,\trinsing,\tmincing,\tand\tsaut\u00e9ing\tin any\tvegetable\tdish\tor\tsoup. Leeks\tare\talso\ta\tgood\tsource\tof\ttwo\tof\tthe\tmost\timportant\tcarotenoids\tfor eye\thealth,\tlutein\tand\tzeaxanthin.\tOne\t54-calorie\tleek\tcontains\t1,691\tmcg\tof these\ttwo\tsuperstar\tnutrients,\twhich\tare\tcurrently\tthe\tsubject\tof\textensive research\tfor\ttheir\tability\tto\tprevent\tmacular\tdegeneration,\tthe\tnumber-one\tcause of\tblindness\tin\tadults.\tLeeks\talso\thave\tfiber,\tcalcium,\tiron,\tmagnesium, phosphorus,\tpotassium,\tvitamin\tK,\tand\tmore\tthan\t1,400\tIUs\tof\tvitamin\tA. Mushrooms","While\tmushrooms\thave\tbeen\tused\tmedicinally\tin\tEastern\tmedicine for\teons,\tWestern\tmedicine\tis\tnow\tbeginning\tto\tcatch\tup\tas\tthe healing\tproperties\tof\tmushrooms\tare\tbeginning\tto\tbe\tdemonstrated scientifically.\tThe\tthree\tspecific\ttypes\twith\tthe\tgreatest\thealth\tbenefits are\tMaitake,\tShiitake,\tand\tReishi.\tAccording\tto\tDharma\tSingh Khalsa,\tM.D.,\tall\tthree\thave\tpowerful\teffects\ton\tthe\timmune\tsystem, and\tall\tthree\tact\tas\tmedicine. When\tyou\tthink\tabout\tit\tfor\ta\tminute,\tit\tmakes\tan\tawful\tlot\tof\tsense\tthat mushrooms\thave\tmedicinal\tproperties.\tMushrooms\tare\tfungus.\tThey\tscavenge on\torganic\tmatter.\tWhere\tdo\tyou\tfind\tthem?\tGrowing\ton\tdecaying\twood,\tor worse\t(cow\tpatties,\tanyone?).\tThat\tmeans\tthey\tare\table\tto\tabsorb\u2014and\tthen safely\teliminate\u2014toxins.\tI\tdon\u2019t\tknow\tabout\tyou,\tbut\tI\u2019d\tlike\tto\tput\tthem\tto work\tdoing\tthat\tin\tmy\town\tbody,\tand\teating\tthem\tappears\tto\tbe\ta\tgreat\tway\tto do\tit. Maitake Maitake\tcomes\tfrom\tthe\tJapanese\tword\tmeaning\t\u201cdancing\tmushrooms\u201d; according\tto\turban\tlegend,\tforagers\tdanced\twith\tjoy\twhen\tthey\tfound\tit. According\tto\tsome\tlegends,\tthe\tlittle\tmushroom\tcould\tbe\ttraded\tfor\tits\tweight\tin precious\tmetals. In\taddition\tto\tbeing\tloaded\twith\tvitamins,\tmaitake\thas\ta\tspecial polysaccharide\tcomponent\tcalled\tbeta-1,6\tglucan,\ta\tvery\tclose\trelative\tof\tthe beta-1,3\tglucan\tin\tthe\tshiitake\t(see\tbelow).\tBeta-glucans\tstimulate\tthe\timmune system.\tMany\tof\tthe\tcompounds\tin\tthe\tcell\tstructures\tof\tmushrooms\tare\tactually classified\tas\tHDPs\u2014host\tdefenses\tpotentiators.\tThey\u2019re\tused\tas\tadjunctive cancer\ttreatments\tthroughout\tAsia.\tIn\tfact,\tMaitake\tis\tapproved\tby\tthe\tJapanese","government\tfor\tjust\tthis\tpurpose.\tIt\u2019s\tespecially\tgood\tfor\tcounteracting\tthe\ttoxic effects\tof\tradiation\tand\tchemotherapy,\tsuch\tas\textreme\tfatigue\tand\tnausea. According\tto\tmy\tfriend\tRobert\tRoundtree,\tM.D.,\tauthor\tof\tImmunotics,\tmaitake extract\tcan\tshrink\ttumors\tin\tmice;\tRoundtree\talso\tpoints\tout\tthat\ta\tnumber\tof studies\tin\tJapan\tshowed\tthat\tmaitake\tand\tchemotherapy\ttogether\tcan\tboost\tthe effectiveness\tof\tstandard\tchemotherapy\tfor\tseveral\ttypes\tof\tcancer.\tHe personally\tfeels\tthat\tmaitake\tis\tthe\tmost\tpotent\tof\tthe\tthree\tmedicinal mushrooms\tdiscussed\there,\tthough\the\tuses\tall\tof\tthem\tfor\tdifferent\tthings. Shiitake The\tshiitake\tmushroom\tis\tone\tof\tthe\tmost\twidely\tcultivated\tspecialty\tspecies\tof mushroom\tin\tthe\tworld\tand\tis\tdeeply\tvalued\tfor\tits\tmedicinal\teffects\tas\twell\tas for\tthe\tfact\tthat\tit\ttastes\tdelicious.\tIt\tcontains\tenzymes\tand\tvitamins\tthat\tdo\tnot normally\tappear\tin\tplants,\tlike\tall\teight\tessential\tamino\tacids\tand\tone\tof\tthe essential\tfatty\tacids,\tlinoleic\tacid.\tThe\tcaps\tcontain\tmore\tnutrients\tthan\tthe stems. This\tsuperstar\tmushroom\tcontains\ta\tparticular\tchemical\tcomponent especially\tworth\tnoting:\tlentinan,\twhich\tis\tapproved\tas\tan\tinjectable\tdrug\tin Japan\tand\tusually\tused\tto\tprolong\tsurvival\tof\tpatients\tin\tcancer\ttherapy.\tIt doesn\u2019t\tactually\twork\tdirectly\tagainst\tcancer,\tbut\tit\tis\tbelieved\tto\thelp\tprevent some\tof\tthe\tdamage\tthat\tresults\tfrom\tanticancer\tdrugs.\tLentinan\tis\talso\treferred to\tas\tbeta-1,3\tglucan,\ta\tpolysaccharide\tthat\thas\tpotent\timmune-stimulating effects,\tand\ta\tclose\trelative\tof\tthe\tbeta-1,6\tglucan\tfound\tin\tmaitake\t(see\tabove). When\tbeta-glucans\tbind\tto\timmune\tsystem\tcells\tlike\tnatural\tkiller\t(NK)\tcells,\tT- cells,\tand\tmacrophages,\tthe\tactivity\tof\tthese\tcells\tis\tincreased.\tNo\tone\tis\tquite sure\twhy,\tbut\tRoundtree\tspeculates\tthat\tthe\tbeta-glucans\t\u201ctrick\u201d\timmune\tsystem cells\tinto\tthinking\tthey\u2019re\tunder\tattack\t(mushrooms\tare,\tafter\tall,\tfungus,\tand maybe\tthe\tcells\tthink\tthe\tharmless\tlittle\tcritters\tare\tdangerous.\tWho\tknows? Point\tis,\tthe\timmune\tsystem\tis\tstimulated\tby\tthem).\tMany\tstudies\thave confirmed\tbeta-glucans\u2019\twide\trange\tof\tprotective\teffects,\tincluding\timproved resistance\tto\tinfections,\tliver\tprotection,\tand\tcardiovascular\tbenefits.\tIt\talso appears\tto\thelp\tinhibit\ttumor\tgrowth\tin\tmice. Japanese\tresearchers\thave\treported\tthat\tconsumption\tof\tshiitake mushrooms\tlowers\tblood\tcholesterol\tby\tas\tmuch\tas\t45\tpercent,\tdue\tto\tan\tactive compound\tin\tthem\tcalled\teritadenine. Reishi Sometime\tin\tthe\tthird\tcentury\tB.C.E.,\tthe\tChinese\temperor\tShih\tHuang\twas reputed\tto\thave\tsent\ta\tfleet\tof\tships\tto\tsearch\tfor\ta\tmushroom\tcalled\tthe\t\u201cElixir","of\tImmortality.\u201d\tThat\tmushroom?\tThe\treishi.\tIts\tspecial\tchemical\tmakeup\twas thought\tto\tbe\ta\ttonic\tfor\ta\tlong\tand\thealthy\tlife.\tIn\ttraditional\tChinese\tmedicine, reishi\tis\tstill\tconsidered\tto\tbe\tamong\tthe\thighest\tclass\tof\ttonics. Now\twe\u2019re\tfinding\tout\tthat\tthey\tmay\thave\tbeen\ton\tto\tsomething.\tOne\tstudy at\tCornell\tMedical\tCollege\tfound\tthat\treishi\treduced\tside\teffects\tduring chemotherapy\twhile\timproving\tthe\tquality\tof\tlife.\tIts\tbeneficial\tcomponents\u2014 specifically\tganodermic\tacids\tclassified\tas\ttriterpenoids,\tplus\ta\tnumber\tof polysaccharides\u2014seem\tto\tbenefit\teverything\tfrom\tblood\tpressure\tto\tliver detoxification\tto\tadrenal\tfunction. REISHI\tHAS\tEARNED\tITS\tCANCER-FIGHTING\tREPUTATION Even\tthe\tconservative\tand\thighly\tregarded\tMemorial\tSloan-Kettering\tCancer Center\thas\treishi\tmushroom\tlisted\ton\tthe\t\u201cabout\therbs\u201d\tsection\tof\tits\tWeb\tsite, where\tit\tstates\tthat\treishi\tmushrooms\tstimulate\tthe\timmune\tsystem\tthrough\ttheir positive\teffect\ton\tmacrophages\tand\tother\timmune\tcompounds.\tSloan-Kettering also\treferences\tclinical\tstudies\tshowing\tthat\treishi\tincreases\tantioxidant\tcapacity and\tenhances\tthe\timmune\tresponses\tin\tadvanced-stage\tcancer\tpatients. And\tthen\tthere\u2019s\tstress. Reishi\tmushrooms\tappear\tto\tbe\ta\tnatural\tstress-buster.\tAccording\tto Roundtree,\treishi\tis\tthe\tmushroom\tof\tchoice\tfor\tpeople\tunder\textreme\tphysical or\temotional\tstress.\tHe\trecommends\tit\tfor\tendurance\tathletes\tas\twell.\tReishi mushrooms\talso\thave\ta\tvery\thigh\tlevel\tof\tantioxidants,\tlargely\tdue\tto\ttheir ganodermic\tacid. Cremini\t(white\tbutton\tmushrooms) I\talmost\tomitted\tcremini\tmushrooms\tfrom\tthe\tlist\tcompletely\u2014I\tmean,\tafter\tall, how\tcould\tthese\tlittle\tprosaic\tmushrooms\tpossibly\thold\ta\tcandle\tto\tthe downright\tmedicinal\tvalue\tof\ttheir\tfamous\tsiblings?\tBut,\tmy\tfriend,\ttraditional naturopath\tRegina\tWilshire,\tN.D.,\tsent\tme\tthis\tmissive,\tjust\tin\ttime\tfor\tpress. It\u2019s\tso\tcomplete,\tI\u2019m\tgoing\tto\treprint\tit\tright\there\tin\tits\tentirety:\t\u201cCremini mushrooms\tare\tsuperdense\twith\tnutrients.\tOne\t5-ounce\tserving\t(dry\tweight before\tcooking)\tgives\tyou\tmore\tthan\t50\tpercent\tof\tthe\tDaily\tValue\tfor\tthe cancer-fighting\ttrace\tmineral\tselenium,\t40\tpercent\tof\tthe\tDaily\tValue\tfor riboflavin,\t35\tpercent\tof\tcopper,\t30\tpercent\tof\tniacin,\t20\tto\t25\tpercent\tof pantothenic\tacid,\tphosphorus,\tand\tzinc,\tplus\t10\tto\t15\tpercent\tDaily\tValue\tof manganese\tand\tthiamin.\tThey\talso\thave\ttrace\tamounts\tof\tmagnesium,\tcalcium, folate,\tB12,\tand\tiron.\u201d\tNow\tI\tdon\u2019t\tfeel\tso\tbad\tcounting\tmushrooms\tas\ta vegetable!","The\tMushroom\tWeight\tLoss\tPlan? Mushrooms\tin\tgeneral\talso\tcontain\ta\tpowerful\tantioxidant\tcalled\tL- ergothioneine.\tL-ergothioneine\tneutralizes\tdangerous\tfree\tradicals\tcalled hydroxyl\tradicals\tand\talso\tincreases\tenzymes\twith\tantioxidant\tactivity.\tIn\tat least\ttwo\tstudies,\tit\tseems\tto\tact\tas\ta\tmetabolic\tenergy\tenhancer,\tstimulating\tthe breakdown\tof\tsugar\tin\tred\tblood\tcells\tand\tmimicking\tcarnitine\tin\tits\tability\tto transport\tfat\tinto\tthe\tmitochondria\tof\tthe\tcells\twhere\tthe\tfat\tcan\tbe\tburned\tfor energy.\tThat\u2019s\texactly\twhat\tmost\tover-the-counter\tweight\tloss\tsupplements promise\tbut\trarely\tdeliver.\tThree\tstudies\talso\tshowed\tL-ergothioneine\tto\tbe\ta protector\tof\tenvironmental\tUV\tradiation\tdamage.\tThough\tshiitake\tand\tmaitake have\tmuch\tmore\tof\tit,\teven\tour\tfriend\tthe\tlowly\twhite\tbutton\tmushroom\thas many\ttimes\tmore\tL-ergothioneine\tthan\twheat\tgerm\tand\tchicken\tliver,\tthe\tother two\tsources\tof\tthis\tincredible\tantioxidant. Okra For\tgenerations,\tokra\thas\tbeen\ta\tstaple\tof\ttraditional\tSouthern cooking.\tThis\tnutritious\tgreen\tvegetable\tarrived\tin\tthe\tUnited\tStates in\tthe\tmid-1600s\tand\tbecame\tan\timportant\tpart\tof\tthe\tcolonial\tdiet.\tIts seeds\twere\teven\tused\tto\tbrew\ta\tcoffee\tsubstitute\tthat\twas\tconsumed by\tSouthern\tAmericans\tduring\tthe\tCivil\tWar,\twhen\tthey\tcouldn\u2019t obtain\tcoffee\tbeans.\tToday\tit\u2019s\tstill\tvery\tmuch\ta\tpart\tof\twhat\tis lovingly\tcalled\t\u201csoul\tfood.\u201d Okra\tcontains\ta\tunique\tcombination\tof\tvaluable\tnutrients.\tIt\u2019s\tone\tof\ta\tselect group\tof\tfoods\tthat\tinclude\tnaturally\toccurring\tglutathione,\targuably\tthe\tmost important\tantioxidant\tin\tthe\tbody.\tOptimal\tamounts\tof\tglutathione\tare\tnecessary","for\tsupporting\tthe\timmune\tsystem;\tin\tparticular,\tglutathione\tis\trequired\tfor replication\tof\tthe\tlymphocyte\timmune\tcells.\tIt\talso\thelps\tthe\tliver\tdetoxify chemicals. Okra\tBeats\tCereal\tfor\tFiber\tContent Okra\u2019s\talso\ta\thigh-fiber\tfood.\tPeople\toften\task\tme\twhere\tthey\tshould\tget\ttheir fiber\tfrom,\tsince\tour\tdiet\tis\tso\tdeficient\tin\tthis\timportant\tcompound.\tMy standard\tanswer\tis\tfruits,\tvegetables,\tand\tlegumes,\tand\tokra\tis\ta\tperfect\texample of\twhat\tI\u2019m\ttalking\tabout.\tOne\tcup\tof\tcooked\tokra\u2014which\tis\ta\ttiny\t35\tcalories\u2019 worth\u2014provides\t4\tg\tof\tfiber,\tway\tmore\tthan\tthe\taverage\tslice\tof\tbread\tor\tthe average\tcup\tof\tcommercial\tcold\tcereal.\tAnd\tfor\ta\tvegetable,\tit\u2019s\talso\tpretty\thigh in\tprotein.\tThat\tsame\t35-calorie\tcup\talso\tprovides\talmost\t3\tg\tof\tprotein. Calorie\tfor\tcalorie,\tokra\tis\thigh\tin\tcalcium,\tmagnesium,\tpotassium,\tvitamin A,\tvitamin\tK,\tand\tfolic\tacid,\twhich\thelps\tprevent\tneural\ttube\tdefects\tin developing\tfetuses.\tIn\tAyurvedic\tmedicine,\tokra\tis\tconsidered\t\u201ctridoshic,\u201d meaning\tit\tis\tgood\tfor\tbalancing\tall\tmetabolic\ttypes.\tIt\tcan\tbe\tsteamed,\tpickled, broiled,\tbaked,\tor\teven\tfried\tand\tgoes\twell\twith\ttomatoes\tand\thighly\tseasoned vegetable\tdishes.\tWhen\tyou\tboil\tit,\tit\tgives\toff\ta\tkind\tof\tviscous\tsubstance\tthat adds\ta\tlot\tof\tsmooth\tthickness\tto\tsoups\tand\tstews,\tmaking\tokra\ta\tfavorite\tfor gumbo. NOTE:\tThe\tlarger\tpods\tare\ttough\tand\tfibrous.\tLook\tfor\tsmooth,\tfirm, unblemished,\tbrightly\tcolored\tpods\tsmaller\tthan\t3\tinches\tlong. Onions\t There\tare\tno\ttwo\tways\tabout\tit:\tOnions\tare\ta\tcancer-fighting\tfood.\tIn a\tnumber\tof\timpressive\tpublished\tstudies,\tthe\tconsumption\tof\tonions (and\tother\tmembers\tof\tthe\tallium\tvegetable\tfamily)\tdemonstrated","protective\teffects\tagainst\tstomach\tcancer.\tAnd\tin\tone\tstudy\tpublished in\tthe\tJournal\tof\tthe\tNational\tCancer\tInstitute,\teating\tonions\t(as\twell as\tother\tmembers\tof\tits\tfamily\tlike\tgarlic,\tscallions,\tchives,\tand\tleeks) significantly\tlowered\tthe\trisk\tfor\tprostate\tcancer.\tOnions\t(and\ttheir close\trelatives)\thave\talso\tbeen\tshown\tto\thave\tthe\tsame\teffect\tagainst esophageal\tcancer. In\tVidalia,\tGeorgia,\twhere\tthe\tVidalia\tonion\tcomes\tfrom\tand\twhere\tonions\tare consumed\tin\tlarge\tquantities,\tthe\tdeath\trate\tfrom\tstomach\tcancer\tis\t50\tpercent lower\tthan\tthe\tnational\tmortality\trate\tfrom\tstomach\tcancer.\tOne\ttheory\tis\tthat onions\tcontain\tdiallyl\tsulfide,\twhich\tincreases\tthe\tbody\u2019s\tproduction\tof\tan important\tcancer-fighting\tenzyme,\tglutathione-S-transferase. Onions\tHelp\tBuild\tStrong\tBones At\tleast\ttwo\timportant\tstudies\tshow\tthat\tonions\thelp\tbuild\tstrong\tbones.\tIn\tone, published\tin\tthe\tprestigious\tjournal\tNature,\tmale\trats\tfed\ta\tsmall\tamount\tof\tdried onion\tdaily\thad\ta\t17\tpercent\tincrease\tin\tcalcium;\tfemale\trats\tthat\thad\thad\ttheir ovaries\tremoved\t(which\twould\trapidly\tinduce\tbone\tloss\tand\tosteoporosis)\thad stronger\tbones\twhen\tfed\tonions.\tAnd\tin\tanother\tstudy,\tpublished\tin\tthe\tJournal of\tAgriculture\tand\tFood\tChemistry,\ta\tcompound\tin\tonions\tinhibited\tthe\tactivity of\tthe\tcells\t(osteoclasts)\tthat\tbreak\tdown\tbones.\tThe\tpopular\tdrug\tFosamax works\tin\ta\tsimilar\tway,\tbut\tonions\thave\tno\tside\teffects,\tunless\tyou\tcount\tthe need\tto\thave\ta\tbreath\tmint\tbefore\tkissing\tsomeone! Onions\tbelong\tto\tthe\tallium\tfamily,\twhich\talso\tincludes\tleeks,\tgarlic,\tand shallots.\tThey\tcontain\ta\twhole\tpharmacy\tof\tcompounds\twith\thealth\tbenefits, including\tthiosulfinates,\tsulfides,\tsulfoxides,\tand\tother\tsmelly\tsulfur\tcompounds. But\tthose\tsame\tsmelly\tcompounds\toffer\ta\tlot\tof\tnutrition\tbang\tfor\tthe\trelatively small\tprice\tof\ta\tlittle\teye-watering.\tIn\ta\tstudy\tin\tthe\tEuropean\tJournal\tof Clinical\tNutrition,\tonions\tare\tone\tof\ta\tvery\tselect\tgroup\tof\tfoods\tthat\tin combination\twas\tfound\tto\treduce\tmortality\tfrom\tcoronary\theart\tdisease\tby\tan impressive\t20\tpercent\t(the\tothers\tincluded\tbroccoli,\ttea,\tand\tapples). Why\tAllergy\tand\tAsthma\tSufferers\tBenefit\tfrom\tOnions Onions\tcontain\tpowerful\tantioxidants\tand\tare\tanti-inflammatory,\tantibiotic,\tand antiviral.\tThey\tare\ta\tgreat\tsource\tof\tquercetin,\tone\tof\tmy\tfavorite\tanti- inflammatory\tcompounds\tand\tone\tthat\tis\tassociated\twith\tbeneficial\teffects\ton chronic\tdiseases\tlike\tcancer\tand\theart\tdisease.\tThe\tclass\tof\tchemicals\tthat quercetin\tbelongs\tto\u2014flavonoids\u2014have\tantiallergic\tproperties\tas\twell,\tand","quercetin\tin\tparticular\tis\tfrequently\tused\tby\tnutritionists\tas\tpart\tof\ttheir\tarsenal for\ttreating\tallergies\twith\tnatural\tsubstances.\tQuercetin\tcan\thelp\trelieve\tasthma and\thay\tfever\tby\tblocking\tsome\tof\tthe\tinflammatory\tresponses\tin\tthe\tairways. Our\tbodies\tabsorb\tquercetin\tfrom\tonions\tvery\teasily,\tthough\tyou\u2019ll\tprobably need\tquercetin\tsupplements\tif\tyour\tmain\tinterest\tis\tusing\tit\ttherapeutically\tas\tan anti-inflammatory.\tOnions\talso\tcontain\ta\tnumber\tof\tsulfides\tvery\tsimilar\tto those\tin\tgarlic,\twhich\tmay\tlower\tblood\tlipids\tand\tblood\tpressure. The\ttype\tof\tonion\taffects\tthe\tcontent\tof\tthe\thealth-promoting\tchemicals, and\tthe\tstronger-tasting\tones\thave\tsuperior\tproperties. WORTH\tKNOWING The\tEnvironmental\tWorking\tGroup,\ta\tconsumer\tadvocate\tand protection\tnonprofit\tresearch\torganization,\tput\tonions\ton\tits\t2003 list\tof\ttwelve\tfoods\tleast\tcontaminated\twith\tpesticides.\tNice\tto know! Peppers\t(hot): cayenne,\tchile,\tjalape\u00f1o You\twould\tthink\tthat\thot\tpeppers\u2014like\tchile\tpeppers\tor\tcayenne peppers\u2014would\tbe\texactly\twhat\tyou\u2019d\twant\tto\tavoid\tif\tyou\thad heartburn.\tMaybe,\tmaybe\tnot.\tAt\tleast\tone\tstudy\tdemonstrated\tthat the\tactive\tingredient\tin\thot\tpeppers\tmay\tactually\tprotect\tthe\tstomach lining\tfrom\tdamage.\tGranted,\tthat\tstudy\twas\tdone\tin\trats,\tbut\tstill. The\tactive\tingredient\u2014capsaicin\u2014has\ta\thost\tof\tbenefits\tand\tuses.","Capsaicin\tpeppers\tare\trich\tin\ta\thost\tof\tnutrients,\tincluding\tbeta-carotene,\teye- friendly\tcarotenoids\tlutein\tand\tzeaxanthin,\tand\tvitamin\tC.\tTheir\tvitamin\tC content\tis\tprobably\tthe\treason\tthey\thave\tbeen\tused\tas\ta\tpopular\tnatural\tremedy for\tcolds\tand\tcoughs.\tAnd,\taccording\tto\tDharma\tSingh\tKhalsa,\tM.D.,\teating\tred hot\tchile\tpeppers\traises\tyour\tlevels\tof\tfeel-good\tendorphins.\tHot\tpeppers\twill definitely\twake\tyou\tup!\tThey\tmay\talso\thelp\tlower\t\u201cbad\u201d\tcholesterol,\tthough more\tstudies\tare\tneeded\tto\tconfirm\tthis. Peppers\tfor\tPain\tRelief? The\tactive\tingredient,\tcapsaicin,\tproduces\ta\tfeeling\tof\twarmth\twhen\tapplied\tto the\tskin.\tIt\tdepletes\tsubstance\tP,\ta\tchemical\tthat\ttransmits\tpain\tmessages\tto\tthe brain.\tBecause\tof\tthat,\tcapsaicin\tis\ta\tfrequent\tingredient\tin\tpain-relieving creams.\tCapsaicin\tis\ta\tvasodilator,\twhich\tenhances\tcirculation\tand\tincreases body\ttemperature.\tHot\tpeppers\t(and\ttheir\tpowders)\tmay\tact\tas\ta\tmetabolism booster\u2014in\tone\tstudy\t(on\tmice),\tthe\tactive\tingredient\tpromoted\tenergy metabolism\tand\tsuppressed\tbody\tfat\taccumulation.\tMakes\tsense\twhen\tyou\tthink of\thow\teating\thot\tpeppers\tmakes\tyou\tsweat. Traditionally,\tsome\thot\tpeppers\tlike\tcayenne\twere\tused\tto\taid\tdigestion\tand stimulate\tthe\tappetite.\tCounterintuitive\tthough\tit\tseems,\tthey\tprobably\tdo\tnot irritate\tthe\tstomach.\tIn\tfact,\tthey\tmay\thelp\tprevent\tulcers\tby\tkilling\tbacteria,\tand they\talso\tsimulate\tthe\tlining\tof\tthe\tstomach\tto\tsecrete\tpowerful\tprotective\tjuices. In\tAyurvedic\tmedicine,\tthey\tare\tused\tfor\thealing,\tbut\twith\tcare.\tThey\u2019re definitely\tnot\trecommended\tfor\tanyone\twith\tan\tinflamed\tcolon. Red\tchiles\thave\ta\tnice\tamount\tof\tvitamin\tA,\tand\tboth\tred\tand\tgreen\tchiles contain\tfiber,\tpotassium,\tfolic\tacid,\tand\tiron.\tSome\tpeople\twith\tsensitive\tskin\tare warned\tto\twear\trubber\tgloves\twhen\thandling\tthem.\tIn\tgeneral,\tthe\tsmaller\tand more\tpointed\tthe\tpepper\tis,\tthe\thotter\tthe\ttaste. WORTH\tKNOWING Both\tanimal\tand\thuman\tstudies\thave\tindicated\tthat\tconsumption\tof chile-containing\tmeals\tincreases\tboth\tfat\tburning\tand\tcalorie burning.\tAnd\ta\trecent\tstudy\tin\tthe\tJuly\t2006\tAmerican\tJournal\tof Clinical\tNutrition\tshowed\tthat\tchile\tpepper\thas\ta\tbeneficial\teffect on\tinsulin\tlevels.\tSubjects\tfed\ta\tmeal\tcontaining\ta\tcayenne\tchile blend\thad\tless\tinsulin\tin\ttheir\tbloodstreams\tafter\teating,\tmeaning something\tin\tthe\tchile\thelped\tclear\tthe\tinsulin\tfrom\ttheir bloodstreams\tafter\tit\tdid\tits\tjob.\tSince\thigh\tinsulin\tis\ta\trisk\tfactor for\ta\tlot\tof\tthings,\tthat\u2019s\ta\tgood\teffect.\tThe\tresearchers\tthink\tthat\tthe","active\tingredient\tresponsible\tfor\tthe\teffect\tis\tcapsaicin.\tAnd\tby\tthe way,\tthe\tresults\twere\teven\tmore\tdramatic\tin\tthe\tsubjects\twith\tthe highest\tbody\tweights. Peppers\t(sweet) On\tSaturdays\tin\tthe\tsummertime\tyou\tcan\twalk\taround\tthe\tcity\u2014at least\tin\tLos\tAngeles\tand\tNew\tYork,\twhich\tare\tthe\tonly\ttwo\tcities\tI\u2019ve lived\tin\u2014and\tsee\tgorgeous\tmountainous\tdisplays\tof\tfresh\tvegetables at\tthe\tlocal\tfarmers\u2019\tmarket.\tIf\tyou\tlook\tcloser,\tyou\u2019ll\tusually\tfind\tthat the\tvibrant\tcolors\tthat\tcatch\tyour\tattention\tare\tbrought\tto\tyou\tcourtesy of\tthe\tpeppers. They\tcome\tin\ta\twide\tvariety\tof\tshapes\tand\tcolors,\twith\tyellow,\tred,\torange,\tand green\tbeing\tthe\tmost\tcommon,\tthough\tI\u2019ve\tseen\tsome\treally\tnice-looking\tpurple ones\taround\tas\twell.\tIf\tyou\tlook\tcarefully,\tyou\tmay\teven\tbe\table\tto\tspot\ta\trarer black\tvariety. The\tSweet\tand\tSpicy\tDifference Both\tchile\tpeppers\tand\tsweet\tpeppers\tbelong\tto\tthe\tcapsicum\tfamily,\twhich\tis Latin\tfor\t\u201cbox.\u201d\tThe\tmajor\tdifference\tbetween\tthe\ttwo\tis\tthat\tchiles\tcontain\tfiery capsaicin\tand\tare\tused\tmainly\tas\ta\tspice.\tThe\tsweet\tones\tlack\tcapsaicin\tand\tare mainly\tused\tas\tvegetables.\tThe\triper\tthe\tpepper,\tthe\tgreater\tits\tnutrition\tand\tthe better\tits\tflavor.\tIn\tgeneral,\tthe\tthinner\tthe\tskin\tthe\tmore\t\u201cpeppery\u201d\tthe\ttaste;\tthe thick-skinned\tones\tare\tsweeter.\tMany\tpeppers\tstart\tlife\tas\ta\tgreen\tvegetable\tand when\tthey\tfully\tmature,\tchange\tcolors.\tRed\tis\tthe\tsweetest\tof\tthe\tbells\tand\tis actually\ta\tfully\tripened\tgreen\tpepper\twith\ta\tmilder\tflavor.","Peppers\tare\tlow\tin\tcalories\tand\ta\twell-kept\tsecret\tas\ta\tsnack\tfood.\tThey blend\twith\teverything.\tI\u2019ve\teaten\tthem\traw\tlike\tan\tapple,\tor\tcombined\tthem\twith some\tstring\tcheese.\tThey\u2019re\talso\tgood\tsliced\tup\twith\tsome\tbuffalo\tmozzarella and\textra\tvirgin\tolive\toil.\tThey\u2019re\talso\tgreat\tin\tsalads\tand\tin\tstir-fries. Nutritionally\tthey\u2019re\tan\texcellent\tsource\tof\tvitamins\tC\tand\tA\t(beta-carotene)\tand the\tmineral\tpotassium.\tThey\talso\tcontain\tvitamin\tK,\twhich\tis\tincreasingly coming\tunder\tscrutiny\tas\ta\tvitally\timportant\tcomponent\tof\tbone\thealth.\tAnd they\u2019re\tone\tof\tthe\tfew\tfoods\taround\tthat\tcontain\tlycopene,\ta\tmember\tof\tthe carotenoid\tfamily\tthat\thas\tbeen\tshown\tin\tquite\ta\tbit\tof\tresearch\tto\tbe\tassociated with\tlower\trisk\tof\tprostate\tcancer.\tThe\tamount\tof\tlycopene\tin\tthe\taverage\tpepper isn\u2019t\tsubstantial,\tbut\tit\u2019s\tmore\tthan\tin\tmost\tfoods,\tand\tevery\tlittle\tbit\thelps. Though\tearly\tstudies\tusing\tsupplemental\tbeta-carotene\twith\tsmokers\tdid not\tturn\tout\tthe\tway\twe\thad\thoped,\tthe\tnatural\tvitamin\tA\tand\tother\tcompounds in\tpeppers\tmay\tin\tfact\tturn\tout\tto\tbe\tprotective.\tRed\tpeppers\tcontain\tbeta- cryptoxanthin,\ta\tcarotenoid\tthat\tmay\tlower\tthe\trisk\tof\tdeveloping\tlung\tcancer. One\tstudy,\tin\tCancer\tEpidemiology\tBiomarkers\tand\tPrevention,\tfollowed\tmore than\t63,000\tpeople\tin\tChina\tand\tfound\tthat\tthose\teating\tthe\tmost\tcryptoxanthin- rich\tfoods\thad\ta\t27\tpercent\tlower\trisk\tfor\tlung\tcancer.\tAnd\tsome\tresearch indicates\tthat\texposure\tto\ta\tcarcinogen\tin\tcigarettes\u2014either\tdirectly\tor secondhand\u2014induces\ta\tvitamin\tA\tdeficiency,\tso\tfoods\trich\tin\tvitamin\tA\tmay help\tcounter\tthat\tand\tprovide\tsome\tlevel\tof\tprotection.\tVitamin\tA\tis\talso\ta\tgreat immune\tsystem\tstimulator. The\tDark\tSide\tof\tPeppers Now\there\u2019s\tthe\tdark\tside,\twhich\tturns\tout\tto\tbe\tnot\tall\tthat\tdark.\tPeppers\tare\ta member\tof\tthe\tnightshade\tfamily\t(along\twith\teggplants\tand\ttomatoes). Nightshades\tare\thigh\tin\talkaloids,\tchemical\tsubstances\tthat\tcan\thave\ta\tstrong physiological\teffect.\tIn\tfact,\tmany\t(but\tnot\tall)\talkaloids\tare\tfrequently\tfound\tin drugs:\tcoffee,\topium,\tmorphine,\theroin,\tbelladonna.\tThat\tsaid,\tmature\tfruits\tsuch as\teggplants,\ttomatoes,\tand\tpeppers\tcontain\tonly\tfaint\ttraces:\tyou\twon\u2019t\tget stoned\tfrom\teating\tpeppers!\tAnd\tcooking\tlowers\talkaloid\tcontent\tby\talmost\thalf. Nonetheless,\tone\tsubstance\tin\tnightshades\u2014solanine\u2014may\thave\tan\timpact\ton those\twith\tarthritis,\tand\tmany\tarthritics\tare\ttold\tto\tfollow\ta\t\u201cno-nightshade\u201d\tdiet. There\tisn\u2019t\treally\tany\tstrong\tresearch\tevidence\tto\tback\tthis\tup,\tbut\tthere\tare many\tfolks\twalking\taround\twhose\tsymptoms\thave\timproved\twhen\tthey eliminated\tnightshades.\tOne\twriter,\tDr.\tNorman\tChilders,\thas\ttheorized\tthat some\tpeople\twith\tosteoarthritis\tmay\tnot\tbe\table\tto\tdestroy\tsolanine\tin\tthe\tgut.","WORTH\tKNOWING The\tEnvironmental\tWorking\tGroup,\ta\tconsumer\tadvocate\tand protection\tnonprofit\tresearch\torganization,\tput\tbell\tpeppers\ton\tits 2003\tlist\tof\ttwelve\tfoods\tmost\tcontaminated\twith\tpesticides.\tThe organization\trecommends\tbuying\torganic,\twhich\tis\tprobably\ta\tgood idea.\tAt\tthe\tvery\tleast,\twash\tthem\twell\tin\ta\tfruit-and-vegetable wash.\tThat\tsaid,\tthey\u2019re\tstill\ta\tgreat\tfood\tand\ta\tnutritional\tbargain. Pumpkin We\ttend\tto\tthink\tof\tpumpkins\tonly\tat\tThanksgiving\tand\tHalloween, but\tthis\tis\ta\treally\tgreat,\toverlooked\tvegetable\tthat\tis\tridiculously\tlow in\tcalories\twhile\tvery\thigh\tin\tpotassium\tand\tvitamin\tA,\tnot\tto mention\tthe\tbeta-carotene\tthat\tis\ttypically\tfound\tin\tall\torange\tfoods. It\u2019s\tactually\ta\tpotassium\theavyweight\u2014for\ta\tmeasly\t49\tcalories\tper\tcup\tof mashed\tpumpkin,\tit\thas\ta\twhopping\t564\tmg\tof\tpotassium\t(about\t33\tpercent more\tthan\ta\tmedium\tbanana). Why\tshould\tyou\tcare?\tBecause\tthe\tbalance\tbetween\tpotassium\tand\tsodium is\tof\tcritical\timportance\tto\tour\thealth.\tPotassium\tworks\twith\tsodium\tto\tmaintain the\tbody\u2019s\twater\tbalance.\t(One\tpossible\texplanation\tfor\tpotassium\u2019s\tprotective","effect\tagainst\thypertension\tis\tthat\tincreased\tpotassium\tmay\tincrease\tthe\tamount of\tsodium\texcreted\tfrom\tthe\tbody.)\tA\tnumber\tof\tstudies\tindicate\tthat\tgroups with\trelatively\thigh\tdietary\tpotassium\tintakes\thave\tlower\tblood\tpressures\tthan comparable\tgroups\twith\trelatively\tlow\tpotassium\tintakes.\tIn\tprimitive\tcultures, salt\tintake\tis\tabout\tseven\ttimes\tlower\tthan\tpotassium\tintake,\tbut\tin\tWestern industrialized\tcultures,\tsalt\tintake\tis\tabout\tthree\ttimes\thigher\tthan\tpotassium intake. Can\tPumpkins\tDecrease\tYour\tRisk\tof\tStroke? Consider\tthis:\tSeveral\tlarge\tepidemiological\tstudies\thave\tsuggested\tthat increased\tpotassium\tintake\tis\tassociated\twith\tdecreased\trisk\tof\tstroke.\tA\tstudy\tof more\tthan\t43,000\tmen\tfollowed\tfor\t87\tyears\tfound\tthat\tmen\tin\tthe\ttop\t20 percent\tof\tpotassium\tintake\t(averaging\t4,300\tmg\tper\tday)\twere\tonly\t62\tpercent as\tlikely\tto\thave\ta\tstroke\tthan\tthose\tin\tthe\tlowest\t20\tpercent\tof\tpotassium\tintake (averaging\t2,400\tmg\tper\tday).\tThis\tinverse\tassociation\twas\tespecially\thigh\tin men\twith\thigh\tblood\tpressure. Four\tlarge\tstudies\thave\treported\tsignificant\tpositive\tassociations\tbetween dietary\tpotassium\tintake\tand\tbone\tmineral\tdensity.\tThis\tisn\u2019t\treally\tsurprising\tif you\tthink\tabout\tit.\tWhen\twe\teat\ta\thighly\tacid\tdiet,\tthe\tbody\thas\tto\tbuffer\tthat acid,\tand\tit\tdoes\tthis\tby\tmobilizing\talkaline\tcalcium\tsalts\tfrom\tthe\tbones\tin order\tto\tneutralize\tthe\tacids\tconsumed\tin\tthe\tdiet.\tIncreased\tconsumption\tof high-potassium\tfruits\tand\tvegetables\tlike\tpumpkin\treduces\tthe\tnet\tacid\tcontent of\tthe\tdiet\tand\tmay\thelp\tpreserve\tcalcium\tin\tthe\tbones,\twhere\tit\tbelongs. The\tChoice\tof\tChampions Finally,\tathletes\tmay\tneed\tmore\tpotassium\tto\treplace\tthat\twhich\tis\tlost\tfrom muscle\tduring\texercise\tand\tthe\tsmaller\tamount\tlost\tin\tsweat.\tLow\tpotassium\tcan cause\tmuscle\tcramping\t(and\tcardiovascular\tirregularities).\tWhen\tclients\ttell\tme they\thave\tmuscle\tcramps,\tthe\tfirst\tthing\tI\tthink\tof\tis\tthat\tthey\u2019re\tlow\ton minerals,\tespecially\tpotassium,\tmagnesium,\tand\tcalcium. Pumpkin\twould\tbe\ta\tgreat\tfood\tjust\ton\tthe\tbasis\tof\tits\thigh\tamount\tof potassium.\tBut\tthere\u2019s\tmuch\tmore.\tOne\tcup\tof\tmashed\tpumpkin\tcontains\tmore than\t5,000\tmcg\tof\tbeta-carotene,\tanother\t853\tof\talpha-carotene,\tand\tmore\tthan 3,500\tmcg\tof\tbeta-cryptoxanthin,\ta\tmember\tof\tthe\tcarotenoid\tfamily\tthat\tseems to\treduce\tthe\trisk\tof\tlung\tand\tcolon\tcancer.\tStudies\thave\tshown\tthat\tbeta- cryptoxanthin\tcan\treduce\tthe\trisk\tof\tlung\tcancer\tby\tmore\tthan\t30\tpercent.\tOther studies\thave\tshown\tthat\tit\treduces\tthe\trisk\tfor\trheumatoid\tarthritis\tas\twell\t(by\t41 percent\tin\tone\tstudy).\tIt\tappears\tto\thave\tstrong\tantioxidant\tproperties.","Your\tEyes\tWill\tThank\tYou Pumpkin\thas\tmore\tthan\t2,400\tmcg\tof\tthe\tcarotenoids\tlutein\tand\tzeaxanthin, which\tare\tfast\tbecoming\tthe\tstar\tnutrients\tin\teye\thealth\tand\tvision\tprotection programs.\tPumpkin\talso\thas\tmore\tthan\t12,000\tIUs\tof\tvitamin\tA,\tplus\ta\tlittle\tbit of\tcalcium,\tiron,\tmagnesium,\tand\tphosphorus\tjust\tfor\tgood\tmeasure.\tAnd\ta\tcup of\tthe\tstuff\talso\tprovides\tmore\tthan\t2\u00bd\tg\tof\tfiber. Remember\tthat\tthe\tcarotenoids\tneed\tfat\tfor\tabsorption,\twhich\tmakes\tit\tall the\teasier\tto\tconsume\tsome\tpumpkin\ton\ta\tregular\tbasis.\tJust\tcook\tit\twith\ta\tdab of\tbutter\tor\tolive\toil.\tIf\tyou\tlike\tit\tsweet,\ttry\tadding\tsome\txylitol.\tIt\u2019s\tan extraordinary\tsubstitute\tfor\tmashed\twhite\tpotatoes;\tway\thealthier,\tand\tin\tmy opinion,\tway\tmore\tdelicious. WORTH\tKNOWING Pumpkin\tseeds\thave\tmedicinal\tproperties\tof\ttheir\town\u2014see\tpage 157. Purslane","If\tyou\tGoogle\tpurslane,\tyou\u2019ll\tfind\tall\tkinds\tof\tagricultural\tsites\tthat tell\tfarmers\thow\tto\tget\trid\tof\tit,\tsince\tmany\tpeople\tconfuse\tit\twith\ta weed.\tBut\tit\u2019s\tnot.\tIt\u2019s\tactually\tan\tincredibly\tnutritious\tvegetable\tthat is\tvalued\tin\tAsia\tand\tEurope\tboth\tas\ta\tpot\therb\tand\tas\ta\tmedicinal one.\tThough\tit\tcomes\tfrom\tIndia,\twhere\tit\twas\ta\tfood\tcrop\tcenturies ago,\tit\tnow\tgrows\twild\tall\tacross\tAmerica.\tHenry\tThoreau,\tin\this book\tWalden;\tOr,\tLife\tin\tthe\tWoods,\tmentions\tthat\the\tmade\t\u201ca satisfactory\tdinner\tof\ta\tdish\tof\tpurslane\u201d\tthat\the\tgathered\tand\tboiled. Purslane\tHighest\tin\tOmega-3s The\treal\tclaim\tto\tfame\tof\tpurslane\tas\ta\thealth\tfood\tis\tthat\tits\tomega-3 concentration\tis\tthe\thighest\tof\tany\tgreen\tleafy\tvegetable.\tOne\thundred\tgrams\tof fresh\tpurslane\tleaves\t(about\t1\tcup)\tcan\tcontain\tup\tto\t300\tto\t400\tmg\tof\talpha- linolenic\tacid,\tthe\tsame\tomega-3\tfound\tin\tflaxseed.\tPurslane\talso\tcontains\tsmall amounts\tof\tthe\tlonger-chain\tomega-3s\t(DHA\tand\tEPA),\twhich\tare\trarely\tfound in\tanything\tbut\tfish\tand\tfish\toil.\tOmega-3\tfatty\tacids\tare\tanti-inflammatory, heart-healthy\tfats\tthat\thave\tbeen\tfound\tbeneficial\tin\thypertension,\ttype\t2 diabetes,\tcoronary\theart\tdisease,\tand\tdepression.\tThe\tmore\tomega-3s\twe\teat,\tthe better!\t(NOTE:\tFor\tmore\ton\tthe\tbenefits\tof\tomega-3\tfats,\tsee\tpage\t10) Purslane\thas\tplenty\tof\tother\tnutrients\tbesides\tits\tomega-3\tcontent.\tIn\tfact, Dr.\tArtemis\tSimopoulos,\tauthor\tof\tThe\tOmega\tPlan,\tdevoted\tan\tentire\tarticle\tin the\tJournal\tof\tthe\tAmerican\tCollege\tof\tNutrition\tjust\tto\tthe\thealth\tbenefits\tof this\tvegetable\t(\u201cCommon\tpurslane:\tA\tsource\tof\tomega-3\tfatty\tacids\tand antioxidants\u201d).\tOne\tcup\tof\tthe\tcooked\tleaves\tcontains\t90\tmg\tof\tcalcium,\t561\tmg of\tpotassium,\tand\tmore\tthan\t2,000\tIUs\tof\tvitamin\tA. Purslane\tleaves\tand\tstems\tare\tgreat\traw\tin\tsalads,\tbut\tthey\tcan\talso\tbe steamed\tor\tadded\tto\tsoups,\tstews,\tand\tvegetable\tdishes.\tYou\u2019ll\tfrequently\tsee\tit in\thealth\tfood\tstores\tas\tpart\tof\t\u201cmesclun\tsalad.\u201d\tIt\u2019s\tgot\ta\tmild,\tsweet-and-sour flavor\tand\ta\tchewy\ttexture. Spinach","Calorie\tfor\tcalorie,\tgreen\tleafy\tvegetables\tlike\tspinach\tprovide\tmore nutrients\tthan\talmost\tany\tother\tfood\ton\tthe\tplanet.\tSpinach\tis\tloaded with\tvitamins\tand\tis\tone\tof\tthe\tbest\tsources\tof\tvitamin\tK.\tVitamin\tK is\tkind\tof\tthe\tRodney\tDangerfield\tof\tbone\thealth\tvitamins:\t\u201cIt\tdon\u2019t get\tno\trespect,\u201d\tand\tno\tone\ttalks\tabout\tit.\tInstead,\twe\ttalk\tabout calcium\tand\tmagnesium\tand\tvitamin\tD,\twhich\tof\tcourse\tare\tall\tvery important;\tbut\tthe\tless-known\tvitamin\tK\tis\tcritically\timportant\tfor building\tstrong\tbones\tas\twell. Vitamin\tK\tactually\tactivates\ta\tcompound\tcalled\tosteocalcin\tthat anchors\tcalcium\tmolecules\tinside\tthe\tbone. So\tyou\tcan\ttake\tall\tthe\tcalcium\tyou\twant,\tbut\tif\tit\u2019s\tnot\tgetting\tinto\tthe\tbones, it\u2019s\tnot\tgoing\tto\tdo\tyou\tvery\tmuch\tgood,\tand\tit\tactually\tcan\tdo\tyou\tsome\tharm by\tcalcifying\tin\tother\tplaces\tin\tthe\tbody.\tVitamin\tK\tmakes\tsure\tthat\tyou\tget\tthe minerals\tinto\tthe\tbone\twhere\tthey\tbelong.\tAnd\t1\tcup\tof\tfresh\tspinach\tleaves provides\t200\tpercent\tof\tthe\tDaily\tValue\tof\tvitamin\tK. Great\tAlternative\tto\tMilk\tfor\tVitamin\tC Speaking\tof\tcalcium,\tspinach\tis\ta\tfine\tsource\tof\tcalcium\tand\ta\tgreat\talternative","to\tdairy\tfor\tpeople\twho\tdon\u2019t\twant\tto\tdrink\tmilk.\tIt\u2019s\talso\tgot\tvitamin\tA, manganese,\tfolic\tacid,\tmagnesium,\tiron,\tvitamin\tC,\tand\ta\tpowerful\tanti- inflammatory\tcompound\tcalled\tquercetin. Researchers\thave\tidentified\tat\tleast\tthirteen\tdifferent\tcompounds\tin\tspinach \u2014they\u2019re\tcalled\tflavonoids\u2014that\tfunction\tboth\tas\tantioxidants\tand\tas\tanticancer agents.\tThe\tanticancer\tproperties\tof\tthese\tcompounds\tin\tspinach\thave\tbeen\tso impressive\tthat\tresearchers\thave\tcreated\tspecialized\tspinach\textracts\tthat\tcould be\tused\tin\tcontrolled\tstudies.\tThese\textracts\thave\tbeen\tshown\tto\tslow\tdown\tcell division\tin\tstomach\tcancer\tcells\tand,\tin\tstudies\ton\tmice,\thave\tbeen\tshown\tto reduce\tskin\tcancers.\tAnd\tone\tstudy\ton\tadult\twomen\tliving\tin\tNew\tEngland\tin the\tlate\t1980s\tshowed\tthat\tthe\tmore\tspinach\twomen\tate,\tthe\tless\tthe\tincidence\tof breast\tcancer.\tPowerful\tstuff,\tright? Popeye\tHad\tIt\tRight For\tmen,\ta\tcarotenoid\tin\tspinach\tfights\tprostate\tcancer\tin\ttwo\tdifferent\tways. Research\tpublished\tin\tthe\tSeptember\t2004\tissue\tof\tthe\tprestigious\tJournal\tof Nutrition\tshowed\tthat\tthis\tspinach\tcompound\u2014it\u2019s\tactually\tcalled\tneoxanthin\u2014 causes\tprostate\tcancer\tcells\tto\tself-destruct.\tNot\tonly\tthat,\tbut\tit\talso\thelps prevent\ttheir\treplication.\tThat\talone\tis\ta\tpretty\tgood\treason\tto\tmake\tlike\tPopeye. Spinach\tis\ta\tgreat\tsource\tof\tvitamin\tC\tand\tvitamin\tA,\twhich\tare\tvitally important\tantioxidants\tthat\thelp\tprevent\tcholesterol\tfrom\tbecoming\toxidized. Oxidized\tcholesterol\tis\tthe\tkind\tthat\tcan\tstick\tto\tand\tbuild\tup\tin\tblood\tvessels, ultimately\tcontributing\tto\tblocked\tarteries,\theart\tattack,\tor\tstroke.\tGetting\tplenty of\tvitamin\tC\tand\tbeta-carotene\tcan\thelp\tprevent\tthese\tcomplications\u2014and\t1\tcup of\tboiled\tspinach\tgives\tyou\tan\tawesome\t294\tpercent\tof\tthe\tDaily\tValue\tfor vitamin\tA.\tIt\u2019s\talso\ta\tgreat\tsource\tof\tfolic\tacid,\twhich\thelps\tbring\tdown\ta dangerous\tchemical\tin\tthe\tbody\tcalled\thomocysteine,\twhich\tis\tharmful\tto\tblood vessels\tand\tputs\tyou\tat\trisk\tfor\theart\tdisease,\tstroke,\tand\tdementia.\tAnd\tspinach is\talso\tloaded\twith\tmagnesium,\ta\tmineral\tthat\thelps\tlower\thigh\tblood\tpressure and\tprotect\tagainst\theart\tdisease\tat\tthe\tsame\ttime.\tWhen\tgiven\tto\trats,\tspinach produced\ta\tblood\tpressure\u2013lowering\teffect\twithin\tjust\ttwo\tto\tfour\thours.\tAnd\tto get\tthat\teffect,\tthe\trats\tonly\thad\tto\teat\tthe\thuman\tequivalent\tof\tone\tentr\u00e9e-size spinach\tsalad\tfor\tlunch\tor\tone\tside\tserving\tof\tsteamed\tspinach. Sharp\tMinds\tfor\tSpinach\tEaters Spinach\tcan\talso\thelp\tprevent\tcolon\tcancer\tbecause\tits\tvitamin\tC\tand\tbeta- carotene\thelp\tprotect\tthe\tcolon\tcells\tfrom\tthe\tdamaging\teffects\tof\tfree\tradicals. Those\tvitamins\talso\thelp\treduce\tinflammation,\tand\tmay\thelp\tprotect\tthe\tbrain from\tthe\tkinds\tof\tage-related\tdeclines\twe\toften\tsee\tin\tbrain\tfunction.\tIn\tfact,\tone","study\tin\tthe\tMay\t2005\tissue\tof\tthe\tJournal\tof\tExperimental\tNeurology\tshowed that\trats\tfed\tdiets\tenriched\twith\tspinach\tand\tblueberries\tlost\ta\tlot\tfewer\tbrain cells\tafter\ta\tstroke\tand\trecovered\tsignificantly\tmore\tthan\trats\tthat\tweren\u2019t\teating the\tspinach\tand\tblueberry-enriched\tdiets.\tAnd\tbest\tof\tall,\tto\tget\tthese\tprotective benefits,\tthe\trats\tin\tthe\texperiment\tonly\thad\tto\teat\ta\tmeasly\t2\tpercent\tof\ttheir diet\tas\tspinach\tand\tblueberries! Spinach\tis\ta\tgreat\tsource\tof\tiron.\tThat\u2019s\tespecially\timportant\tfor menstruating\twomen,\twho\tare\ta\tlot\tmore\tat\trisk\tfor\tiron\tdeficiency. Finally,\tspinach\tcontains\tlutein,\ta\tcarotenoid\tthat\tprotects\tagainst\teye disease\tand\tvision\tloss,\tlike\tthe\tkind\tcaused\tby\tcataracts\tand\tmacular degeneration.\tNow\there\u2019s\tsomething\treally\tinteresting:\tLutein\tcan\u2019t\tbe\tabsorbed unless\tfat\tis\talso\tpresent.\t(That\u2019s\twhy\tthe\tlutein\tin\tegg\tyolks\tis\tso\tpowerful.)\tSo to\treally\tget\tthe\tvision\tprotection\tthat\tthe\tlutein\tin\tspinach\thas\tto\toffer,\tI\tsuggest enjoying\tyour\tspinach\tsteamed,\tsaut\u00e9ed,\tor\tfresh\tin\tspinach\tsalad\twith\ta\tlittle olive\toil\tand\ta\ttopping\tof\tchopped\thard-boiled\teggs.\tOne\tof\tmy\tfavorite\tways\tto eat\tit\tis\tto\tstir-fry\tit\tin\tsome\tcoconut\toil.\tEven\tif\tyou\tthink\tyou\thate\tspinach, you\u2019ll\tfind\tthat\tway\tof\tpreparing\tit\tto\tbe\tabsolutely\tdelicious!\tAnd\tspinach\tis one\tof\tthe\tlowest-calorie\tfoods\ton\tthe\tplanet.\tYou\u2019d\thave\tto\teat\tbarrels\tof\tthe stuff\tto\tequal\tthe\tcalories\tin\teven\tone\tsmall\tserving\tof\tFrench\tfries. WORTH\tKNOWING The\tEnvironmental\tWorking\tGroup,\ta\tconsumer\tadvocate\tand protection\tnonprofit\tresearch\torganization,\tput\tspinach\ton\tits\t2003 list\tof\ttwelve\tfoods\tmost\tcontaminated\twith\tpesticides.\tThe organization\tsuggests\tyou\tbuy\torganic.\tI\tagree. Squash\t(winter\tand\tsummer)","Squash\tcomes\tin\ttwo\tbasic\tcategories:\twinter\tand\tsummer.\tWhile\tthey share\tcharacteristics,\tthere\tare\tsignificant\tdifferences. Summer\tsquash\tcomes\tin\tseveral\tdifferent\tvarieties,\tincluding zucchini,\tcrookneck,\tand\tpattypan.\tIt\twas\tfirst\tcultivated\tfor\tits\tseeds; the\tsquash\tof\t10,000\tyears\tago\tdidn\u2019t\thave\tmuch\tflesh,\twas\tpretty bitter\tand\tinedible,\tand\tdidn\u2019t\tbear\tany\tresemblance\tto\tthe\tsquash\twe see\tin\tsupermarkets\ttoday.\tThe\tmore\tmodern\tversion\tstarted\tas\ta\twild squash\tin\tSouth\tAmerica,\tspread\tthroughout\tthe\tAmericas,\tand\twas brought\tback\tto\tEurope\tby\told\tChristopher\tColumbus\thimself.\tNow it\u2019s\tproduced\taround\tthe\tworld. Summer\tand\tWinter\tSquash\tGo\tHead\tto\tHead Like\tmost\tvegetables,\tsummer\tsquash\tis\thigh\tin\tthe\theart-healthy\tmineral potassium.\tOne\tcup\tof\tcooked\tsummer\tsquash\tgives\tyou\tmore\tthan\tthree\ttimes the\tamount\tof\tpotassium\tin\tthe\ttypical\tpotassium\tsupplement.\tThere\u2019s\talso\ta decent\tamount\tof\tvitamin\tA,\tand\tbeta-carotene,\tand\tbest\tof\tall,\tmore\tthan\t4,000 mcg\tof\tlutein\tand\tzeaxanthin,\ttwo\tmembers\tof\tthe\tcarotenoid\tfamily\tthat\tare getting\tserious\tresearch\tattention\tfor\ttheir\tability\tto\tprotect\tthe\teyes\tagainst macular\tdegeneration\tand\tother\tvision\tproblems.","Winter\tsquash\tcomes\tin\tmany\tvarieties\talso,\tthe\tmost\twell\tknown\tbeing acorn\tsquash,\tbutternut\tsquash,\tand\tspaghetti\tsquash.\t(Pumpkin\tis\ttechnically\tin this\tcategory\talso,\tbut\tgets\tits\town\tlisting\tbecause\tof\tits\tmany\tspecific\tbenefits.) Winter\tsquash\tis\thigher\tin\tcarbohydrate\tcontent\tthan\tsummer\tsquash,\tand\tthere are\tsome\tspecific\tdifferences\tamong\tthe\twinter\tvarieties.\tAcorn\tsquash\tis\ta\tfiber heavyweight\u20141\tcup\tof\tcooked\tacorn\tsquash\tgives\tyou\t9\tg\tof\tfiber,\twhich makes\tit\tone\tof\tthe\thighest-fiber\tfoods\tin\tthis\tbook,\tespecially\tcalorie\tfor\tcalorie (1\tcup\tof\tacorn\thas\t115\tcalories).\tIt\talso\thas\ta\twhopping\t896\tmg\tof\tpotassium and\talmost\t2\tmg\tof\tiron.\tSpaghetti\tsquash,\ton\tthe\tother\thand,\thas\talmost\tno calories\t(42\tcalories\tper\tcup!)\tbut\talso\tless\tfiber\t(2.2.\tmg)\tand\ta\tlot\tless potassium\tand\tvitamin\tA. Butternut\tsquash\tis\tan\tabsolute\tvitamin\tA\tgiant,\tweighing\tin\tat\ta\twhopping 22,868\tIUs\tper\tcup.\tButternut\tis\talso\thigh\tin\tboth\tbeta-carotene\tand\tits\tless\twell- known\tbrother,\talpha-carotene,\twhich\thas\tmany\thealth\tbenefits\tof\tits\town.\tAnd butternut\tis\tunique\tamong\tthe\tsquashes\tin\tthat\tit\thas\ta\tsubstantial\tamount\tof beta-cryptoxanthin,\ta\tcarotenoid\tthat\tmay\tlower\tthe\trisk\tof\tdeveloping\tlung cancer.\tOne\tstudy\tin\tCancer\tEpidemiology\tBiomarkers\tand\tPrevention\tfollowed more\tthan\t63,000\tpeople\tin\tChina\tand\tfound\tthat\tthose\teating\tthe\tmost cryptoxanthin-rich\tfoods\thad\ta\t27\tpercent\tlower\trisk\tfor\tlung\tcancer.\tAnd\tsome research\tindicates\tthat\texposure\tto\ta\tcarcinogen\tin\tcigarettes\u2014either\tdirectly\tor secondhand\u2014induces\ta\tvitamin\tA\tdeficiency,\tso\tfoods\tlike\tsquash\tthat\tare\trich in\tvitamin\tA\tmay\thelp\tcounter\tthat\tand\tprovide\tsome\tlevel\tof\tprotection. Vitamin\tA\tis\talso\ta\tgreat\timmune\tsystem\tstimulator. Squash\tCan\tHelp\twith\tWeight\tLoss One\tof\tthe\tgood\tthings\tabout\tsquash\tin\tgeneral\tis\tthat\tit\thas\ta\thigh\twater content.\tAccording\tto\ta\tgreat\tdeal\tof\tresearch\tby\tDr.\tBarbara\tRolls\tat Pennsylvania\tState\tUniversity,\tfoods\twith\thigh\twater\tcontent\tare\tclassified\tas \u201chigh-volume\u201d\tfoods;\tthere\u2019s\ta\tlot\tthere\tfor\ta\tvery\tlittle\tbit\tof\tcalories.\tBecause they\u2019re\tboth\tfilling\tand\tlow\tcalorie,\thigh-volume\tfoods\tare\tan\tintegral\tpart\tof successful\tweight\tloss\tprograms.\tAnd\tthough\tsome\tvarieties\tare\thigher\tin\tfiber than\tothers,\tsquash\tgives\tyou\ta\tnice\tamount\tof\tfiber\toverall\tfor\ta\tlow\tnumber\tof calories.\tHigher-fiber\tdiets\tare\tassociated\twith\ta\tking\u2019s\transom\tof\tbenefits, including\tlower\trisk\tof\theart\tdisease\tand\tcancer.\tAnd\thigher-fiber\tfoods, including\tsquash,\tare\tfrequently\trecommended\tfor\tdigestive\tdisorders\tlike diverticulosis. Here\u2019s\tsomething\tamazing\tyou\tcan\ttry\twith\tsquash,\tespecially\tbutternut. Peel\tit\tand\tseed\tit\tand\tthen\tcut\tit\tinto\tthe\tshape\tof\tFrench\tfries.\tSpray\ta\tcookie sheet\twith\tnonstick\tcooking\tspray,\tor\tbetter\tyet,\tlightly\tcoat\tthe\ttray\twith\tolive","oil\tor\tbutter,\tthen\tplace\tthe\t\u201cfries\u201d\ton\tthe\tsheet\tand\tbake\tfor\tabout\t40\tminutes (turn\tthem\tover\thalfway).\tYou\tcan\tseason\twith\tsea\tsalt\tor\tany\tspice\tyou\tlike\t(call me\tcrazy,\tbut\tI\tput\tturmeric,\tsee\tpage\t292,\ton\teverything).\tThen\tfeed\tthem\tto your\tkids\tthe\tnext\ttime\tthey\u2019re\tjonesing\tfor\tfast\tfood!\tThey\tare\tway\thealthier, and\tthey\ttaste\tamazing. WORTH\tKNOWING For\treasons\tthat\tI\tcan\u2019t\tfigure\tout,\ta\tlot\tof\tpeople\tthink\tsquash should\tbe\tavoided\tif\tthey\u2019re\ttrying\tto\tcontrol\ttheir\tblood\tsugar,\tsince they\tare\tsure\tthe\tvegetable\thas\ta\thigh\tglycemic\tindex\tor\tglycemic load.\tBut\there\u2019s\tthe\tthing:\tNo\treputable\tsource\tthat\thas\tpublished glycemic\tratings\tfor\tsquash\u2014not\tthe\tauthoritative\tMendosa\tlisting, not\tthe\tUniversity\tof\tSydney\t(where\tthe\tglycemic\tresearch\twas\tfirst done),\tand\tnot\tthe\tfamous\t2002\tissue\tof\tthe\tAmerican\tJournal\tof Clinical\tNutrition\u2014has\tfound\tsquash\tto\thave\ta\thigh\tglycemic rating.\tSo\teveryone\telse\tis\tbasically\tguessing.\tThat\tsaid,\tit\u2019s probably\ta\tgood\tbet\tthat\twinter\tsquash\thas\ta\thigher\tglycemic\tload than\tmost\tgreen\tvegetables\t(probably\ta\t\u201cmedium\u201d\tranking),\tand summer\tsquash,\twhich\thas\tabout\tone-third\tthe\tcarb\tcontent,\thas\ta low\trating.\tBut\tremember:\tI\u2019m\tguessing\tlike\teveryone\telse. In\tany\tcase,\tI\tthink\tthat\tfor\tall\tbut\tthe\tmost\tsevere\tcases\tof\tcarb intolerance,\tthe\targument\tover\tsquash\tis\ta\ttempest\tin\ta\tteapot. Squash\tis\ta\tgood\thigh-fiber,\tlow-calorie,\tnutrient-rich\tvegetable\tthat you\tcan\tenjoy\ton\ta\tlow-carb\tdiet\tas\twell\tas\tany\tother\tkind\tof\teating plan.\tAs\tmy\tpal\tthe\tnutritionist\tand\tUSDA\tresearcher\tC.\tLeigh Broadhurst\tonce\tsaid,\t\u201cNo\tone\tever\tgot\tfat\ton\tpeas\tand\tcarrots.\u201d The\tsame\tcould\tbe\tsaid\tof\tsquash. Sweet\tPotatoes","Sweet\tpotatoes\tare\tnot\tactually\trelated\tto\tthe\tpotato\u2014they\u2019re\ta member\tof\tthe\tmorning\tglory\tfamily.\tThey\u2019re\tsweet,\tthey\u2019re\tdark,\tand they\u2019re\tone\tof\tthe\toldest\tvegetables\tknown\tto\tman,\thaving\tbeen around\tsince\tprehistoric\ttimes.\tAnd\tthere\tare\tlots\tof\treasons\tto\teat them. As\tstarchy\tvegetables\tgo,\tthis\tis\tprobably\tmy\tabsolute\tfavorite.\tBack\tin\tthe\tdays when\tI\tspent\tmore\thours\tin\tthe\tgym\tthan\tI\twant\tto\tthink\tabout,\tI\tused\tto\tbake\ta week\u2019s\tworth\tof\tthem\tin\tadvance,\twrap\tthem\tindividually,\tput\tthem\tin\tthe\tfridge, and\ttake\tthem\twith\tme\talong\twith\tsome\tgrilled\tchicken\tfor\tan\tafter-workout snack.\tSomething\tabout\tletting\tthem\tsit\ton\tice\tlike\tthat\tfor\ta\tday\tmakes\tthem sweeter,\tand\tthey\tmake\tjust\tabout\tthe\tmost\tdelicious\tsnack\tyou\tcan\timagine. NOTE:\tThis\tis\tnot\tfor\tpeople\twith\tblood\tsugar\tproblems\t(more\ton\tthat\tin\ta moment).\tFor\teveryone\telse,\tit\u2019s\tlight\tyears\tbetter\tthan\tanything\tin\tthe\tsnack machine,\tand\tvery\tportable\tin\tthe\tbargain. This\tstarchy\tcarbohydrate\tis\thigh\tin\tfiber\t(half\tof\twhich\tis\tsoluble)\tand\ta rich\tsource\tof\tpowerful\tantioxidants\tin\tthe\tcarotenoid\tfamily,\tespecially\tbeta- carotene.\tSweet\tpotatoes\tare\tloaded\twith\tvitamin\tA\tand\theart-healthy\tpotassium, and\tthey\teven\thave\ta\tdollop\tof\tcalcium.\tA\trecent\tarticle\tin\tthe\tJournal\tof Agriculture\tand\tFood\tChemistry\tfound\tthat\tan\textract\tfrom\ta\tbaked\tsweet\tpotato","has\tchemopreventive\t(cancer-fighting)\tproperties.\tFinally,\tsweet\tpotatoes contain\tother\tphytochemicals\tlike\tquercetin,\ta\tpowerful\tanti-inflammatory,\tand chlorogenic\tacid,\tan\tantioxidant.\tAnd\ta\tmediumsize\tbaked\tsweet\tpotato\thas\tonly 103\tcalories\t(the\toperative\tword\tthere\tis\t\u201cmedium\u201d!). Potatoes\tTake\ta\tHit\tin\tthe\tLow-Carb\tCraze Potatoes\tin\tgeneral\thave\tsuffered\ta\treversal\tof\tfortunes\trecently.\tIn\tthe\tlow-fat 1980s\tthey\twere\tthe\tdarling\tof\tthe\tfitness\tset\tbecause\tthey\tare\tpretty\tmuch\ta\tfat- free\titem.\tThen,\twhen\tlow\tcarb\tcame\tinto\tvogue\tand\tconsumers\tbegan\tto\tbe (rightly)\tconcerned\twith\tcontrolling\ttheir\tblood\tsugar,\tpotatoes\tbecame \u201cvegetable\tnon\tgrata\u201d\tat\tthe\tdinner\ttable,\tbecause\tthey\traise\tyour\tblood\tsugar quickly,\tproducing\ta\tlot\tof\tthe\tfat-storing\thormone\tinsulin.\tThat\u2019s\twhy\tregular old\twhite\tpotatoes\tdidn\u2019t\tmake\tmy\tlist\tof\tthe\tworld\u2019s\thealthiest\tfoods.\tI\tjust don\u2019t\tthink\tthey\thave\tenough\tnutritional\twallop\tto\tcounterbalance\ttheir\teffect\ton blood\tsugar.\tBy\tthe\ttime\tit\tgets\tto\tyour\tstomach,\tthe\tbody\tsees\twhite\tpotatoes\tas just\ta\tbig\tlump\tof\tsugar.\tWhile\tthey\tmay\tnot\tbe\tthe\tworst\tfood\ton\tthe\tplanet, they\u2019re\tcertainly\tnot\tamong\tthe\tbest.\tA\tshort\tcourse\tin\tblood\tsugar\tmanagement: The\timpact\tof\tfood\ton\tblood\tsugar\tis\tof\tgreat\tconcern\tto\tthose\ttrying\tto\tlose weight,\tand\tof\teven\tgreater\tconcern\tfor\tthose\twith\teither\tdiabetes\tor\tsomething called\tmetabolic\tsyndrome.\tThe\timpact\tof\tfood\ton\tblood\tsugar\tis\tmost accurately\tmeasured\tby\tits\tglycemic\tload.\t(The\thigher\tthe\tglycemic\tload,\tthe more\tit\traises\tblood\tsugar\tand\tthe\tfat-burning\thormone,\tinsulin.)\tWhile\tsome people\tlike\tto\tclaim\tthat\tsweet\tpotatoes\thave\ta\tlower\tglycemic\tload\tthan\tregular potatoes,\tthe\ttruth\tis\tthat\tonly\ta\tcertain\tvariety\tfrom\tAustralia\t(ipomoea\tbatatas) has\tanything\tlike\twhat\tcould\tbe\tcalled\ta\t\u201clow\u201d\tglycemic\tload\t(\u201clow\u201d\tglycemic load\tis\ttechnically\t10\tor\tunder;\tthe\tAustralian\tvariety\thas\t11).\tAll\tthe\trest\trun between\t16\tand\t20.\tNow\tremember,\tthat\tis\tnot\ta\tbad\tthing\tif\tyou\taren\u2019t\tdiabetic or\tpre-diabetic.\tBut\tif\tblood\tsugar\tcontrol\tis\tan\tissue\tfor\tyou,\teither\tbecause\tof stubborn\tweight\tproblems\tor\tbecause\tof\tmedical\tones\tlike\tdiabetes,\tthe\tglycemic impact\tof\tthis\tdelicious\tpotato\tneeds\tto\tbe\ttaken\tinto\taccount. So\tlet\tme\tbe\treally\tclear:\tIf\tyou\tdon\u2019t\thave\tblood\tsugar\tissues,\tsweet potatoes\tare\ta\tgreat\tfood.\tAnd\teven\tif\tyou\tdo,\teating\tthem\tin\treasonable amounts,\tas\tpart\tof\ta\tmixed\tmeal\twith\tsome\tvegetables\tand\tsome\tprotein,\tis hardly\tthe\tworst\tthing\tyou\tcould\tdo.\tAnd\tif\tyou\u2019re\ta\tbodybuilder\tat\tthe\tgym\tand you\u2019re\tlooking\tfor\ta\tgreat\tafter-workout\tmeal,\tyou\tcan\u2019t\tdo\tmuch\tbetter\tthan tuna,\tbroccoli,\tand\tsweet\tpotatoes.\tSo\twhether\tit\u2019s\ta\tgreat\tfood\tfor\tyou\tor\tnot depends\ton\tyour\tsituation. What\u2019s\tthe\tDifference\tbetween\tSweet\tPotatoes\tand\tYams?","There\tare\ttwo\tbasic\ttypes\tof\tsweet\tpotato:\tmoist\t(orange\tfleshed)\tand\tdry (yellow\tfleshed).\tBoth\tare\tdelicious.\tThe\tsweeter\torange-fleshed\tvarieties dominate\tthe\tU.S.\tmarket.\tThe\tmoist-fleshed\tpotatoes\tare\toften\tcalled\t\u201cyams,\u201d but\tthis\tis\ta\tmisnomer.\tTrue\tyams\t(botanical\tfamily\tDioscoreaceae)\tare\tvery large\troot\tvegetables\tgrown\tin\tAfrica\tand\tAsia\tand\tare\trarely\tseen\tin\tthe\tWestern world. Whatever\tyou\tdo,\tdon\u2019t\tforget\tto\teat\tthe\tskin.\tIt\u2019s\tthe\tbest\tpart\tand\thas\tthe most\tfiber. Swiss\tChard\t When\tI\tfirst\tlooked\tup\tthe\tlab\tanalysis\tof\tthe\tnutritional\tcontent\tof Swiss\tchard,\tI\thad\tto\tgo\tback\tand\tcheck\ttwice\tto\tbe\tsure\tthere\twasn\u2019t a\tmistake.\tThe\tamount\tof\tnutrition\tin\tthis\tbaby\tis\tso\tspectacular\tI thought\tit\twas\ta\tmisprint;\tbut\tno,\tit\u2019s\tabsolutely\ttrue.\tSwiss\tchard\tis an\texcellent\texample\tof\ta\tnutritional\tpowerhouse\tthat\tdelivers\tthe goods\tfor\talmost\tno\tcalories. Easy\ton\tthe\tEyes","A\tcup\tof\tcooked\tchard\tgives\tyou\talmost\t4\tg\tof\tfiber,\tmore\tthan\t100\tmg\tof calcium,\tan\tincredible\t961\tmg\tof\tpotassium,\tand\tmore\tthan\t30\tmg\tof\tvitamin\tC. And\tthat\u2019s\tjust\tthe\tbeginning.\tYou\talso\tget\tmore\tthan\t10,000\u2014that\u2019s\tright, 10,000\u2014IUs\tof\tvitamin\tA,\tmore\tthan\t6,000\tof\tbeta-carotene\t(plus\tsome\talpha- carotene\tas\twell),\tand\ta\tstaggering\t19,000\tmcg\tof\tlutein\tand\tzeaxanthin,\ttwo members\tof\tthe\tcarotenoid\tfamily\tthat\tare\tgetting\tsignificant\tresearch\tattention for\ttheir\tability\tto\tprotect\tthe\teyes\tand\tguard\tagainst\tvision\tproblems\tlike macular\tdegeneration.\tAnd\tdid\tI\tmention\tthat\t1\tcup\u2014the\tamount\tthat\tprovides all\tthose\tnutrients\u2014has\t35\tcalories? Chard\tis\ta\tmember\tof\tthe\tgoosefoot\tfamily\tof\tplants,\tis\ta\trelative\tof\tbeets, and\tcomes\tin\tred\tand\twhite.\tThe\tred\tkind\tis\ta\tstandout\tin\tsupermarkets.\tIt\u2019s\tvery quick\tcooking\u2014like\tspinach,\tin\tfact\u2014so\tdon\u2019t\tovercook\tit\tor\tyou\u2019ll\tcompromise its\tnutritional\tvalue.\tIn\ther\texcellent\twriting\ton\twhole\tfoods,\tRebecca\tWood mentions\tthat\tthe\tleaf\tand\tstem\tcan\tbe\tprepared\ttogether\tor\tmay\tbe\tcooked\tand served\tseparately\tas\ttwo\tdifferent\tvegetables.\tIt\u2019s\talso\tperfectly\tfine\traw. WORTH\tKNOWING Swiss\tchard\u2014like\tspinach,\tbeets,\trhubarb,\tand\tsome\tother\tfoods\u2014 does\tcontain\toxalates,\twhich\tare\tnot\ta\tconcern\tfor\tmost\tpeople,\tbut may\tbe\tfor\tthose\twho\thave\tone\ttype\tof\tkidney\tstones.\tCalcium oxalate\tkidney\tstones\tcan\tresult\tfrom\texcessive\toxalates\tbeing absorbed\tthrough\tthe\tgut\tand\tthen\tbinding\twith\tcalcium\tin\tthe\turine and\tprecipitating\tout\tto\tform\tthe\tstones.\tUnfortunately,\tcooking doesn\u2019t\tdo\tvery\tmuch\tto\treduce\tthem.\tOxalates\tshould\tbe\twatched by\tpeople\twith\thyperoxaluria,\ta\trare,\tinherited\tmetabolic\tdisorder that\toften\tcauses\tthe\tstones.\tLet\tme\trepeat\tthat\tthis\tis\tnot\ta\tproblem for\t99\tpercent\tof\tpeople.","Tomatoes Botanically\tspeaking,\ttomatoes\tare\ta\tfruit;\ttechnically,\tthey\u2019re\ta\tberry, and\tlegally,\tthey\u2019re\ta\tvegetable.\tNo,\tI\u2019m\tnot\tmaking\tthis\tup.\tIn\tan 1893\truling\tof\tthe\tU.S.\tSupreme\tCourt,\tthe\ttomato\tbecame\tlegally classified\tas\ta\tvegetable\tbecause\tit\u2019s\tused\tas\tone. Tomato-Eating\tMen\tHave\tFewer\tProstate\tCancers Cooked\ttomatoes,\tespecially\tthose\tcooked\twith\toil,\tare\ta\trich\tsource\tof\tthe carotenoid\tlycopene.\tThere\tis\tpromising\tresearch\tshowing\tthat\tlycopene\tis associated\twith\tsignificant\treduction\tin\tprostate\tcancer.\tAs\tfar\tback\tas\t1995,\tthe Journal\tof\tthe\tNational\tCancer\tInstitute\tpublished\tthe\tresults\tof\ta\tstudy conducted\tby\tHarvard\tUniversity\tresearchers\tthat\tlooked\tat\tthe\teating\thabits\tof more\tthan\t47,000\tmen\tbetween\tthe\tages\tof\tforty\tand\tseventy-five.\tThey\tfound that\tthe\tmen\teating\tten\tservings\tor\tmore\ta\tweek\tof\ttomatoes,\ttomato\tsauce, tomato\tjuice,\tand\teven\tpizza\thad\t45\tpercent\tfewer\tprostate\tcancers\tthan\tmen who\tate\tfewer\tthan\ttwo\tservings\ta\tweek.\tIn\tanother\tstudy\tdone\ta\tfew\tyears\tlater at\tthe\tKarmanos\tCancer\tInstitute\tin\tDetroit,\tresearchers\tgave\tlycopene supplements\tto\tthirty\tmen\twho\talready\thad\tprostate\tcancer.\tThose\tgiven\tthe lycopene\tsupplements\thad\tsmaller\ttumors\tand\tless\tspreading\tof\tthe\tcancer.\tBest of\tall,\tthe\ttumors\tin\tthe\tparticipants\twho\tconsumed\tlycopene\tsupplements","showed\tsigns\tof\tregression\tand\tdecreased\tmalignancy. And\tit\u2019s\tnot\tjust\tprostate\tcancer\tthat\tthe\tlycopene\tin\ttomatoes\tprotects against.\tStrong\tevidence\tindicates\tthat\tlycopene\tprotects\tagainst\tlung\tand stomach\tcancers\tas\twell,\tand\tpreliminary\tresearch\tshows\tprotection\tagainst pancreatic,\tcolorectal,\tesophageal,\toral,\tbreast,\tand\tcervical\tcancers.\tLycopene also\tprotects\tthe\theart\tagainst\toxidative\tdamage,\tthereby\treducing\tthe\trisk\tof heart\tattacks.\tAnd\tone\tstudy\tpublished\tin\tAmerican\tHeart\tJournal\tshowed\tthat treatment\twith\tantioxidant-rich\ttomato\textract\tcan\treduce\tblood\tpressure\tin patients\twith\tgrade\t1\thypertension. Get\tthe\tMost\tOut\tof\tYour\tTomatoes The\tanticancer\tproperties\tof\tlycopene\tare\tespecially\tbeneficial\twhen\tconsumed with\tfat-rich\tfoods,\tsuch\tas\tavocado,\tolive\toil,\tor\tnuts.\tWhy?\tBecause carotenoids\tare\tfat-soluble\tnutrients.\tTo\tget\tmaximum\tabsorption\tof\tthem,\tyou need\tto\teat\tthem\twith\ta\tlittle\tfat! Besides\tlycopene,\ttomatoes\tcontain\ta\tvariety\tof\tother\tpowerful phytochemicals\tthat\tfight\tdisease.\tA\ttrio\tof\tantioxidants\u2014zera-carotene, phytoene,\tand\tphytofluene\t(often\tcalled\t\u201cthe\tthree\tamigos\u201d)\u2014are\tfound\ttogether in\tmany\tfruits\tand\tvegetables,\tincluding\ttomatoes,\tand\tscientists\tbelieve\tthat\tthis triple-threat\tantioxidant\tteam\thas\tstrong\tdisease-fighting\tpotential.\tAnd\tif\tthat isn\u2019t\tenough,\tphenolic\tacids\tfound\tin\ttomatoes\thave\tthe\tpotential\tto\tfight\tlung cancer\twith\ttheir\tability\tto\tinhibit\tthe\tformation\tof\tnitrosamines\tin\tthe\tbody. Tomatoes\talso\thave\ta\tcompound\tin\tthem\tcalled\tlutein,\twhich\tis\tgreat\tfor your\teyes.\tLutein\tis\treally\timportant\tfor\teye\thealth\u2014we\thave\tlutein\tin\tthe\tretina of\tour\teyes\tand\twe\tneed\tit\tfor\thealthy\tvision.\tThe\tlutein\tin\ttomatoes\tmay\thelp prevent\tmacular\tdegeneration,\ta\tleading\tcause\tof\tblindness\tin\tolder\tadults,\tand may\thelp\timprove\tvision.\tLutein\tmay\talso\thelp\tprevent\tor\tslow\tdown\tthe thickening\tof\tarteries\tthat\twe\tknow\tas\tatherosclerosis. Not\tbad\tfor\ta\tfruit\u2014I\tmean\ta\tberry\u2014I\tmean\ta\tvegetable\u2014that\tup\tuntil about\t100\tyears\tago\twas\tthought\tto\tbe\tpoisonous! The\tBenefits\tof\tVine-Ripened\tTomatoes Tomatoes\tare\tan\texcellent\tsource\tof\tvitamin\tC,\tthough\tthe\tvitamin\tC\tis\tmost concentrated\tin\tthe\tjellylike\tsubstance\tthat\tsurrounds\tthe\tseeds.\tTomatoes\talso contain\tvitamin\tA\tand\tB\tcomplex\tvitamins,\tpotassium,\tand\tphosphorus.\tNote well:\tA\ttomato\tgrown\tin\ta\thothouse\thas\thalf\tthe\tvitamin\tC\tcontent\tas\tits\tvine- ripened\tcousin. And\tspeaking\tof\tvine-ripened:\tTomatoes\tare\tone\tof\tthose\tfoods\tthat\tpeople rarely\tappreciate\tbecause\tthe\tcommercial\tkind\tare\tpicked\twhen\tgreen\tand\tthen","artificially\t\u201cripened\u201d\twith\tethylene\tgas,\tleaving\ta\tfood\tproduct\tthat\tmay\tlook great,\tbut\thas\tnegligible\ttaste.\tYou\u2019re\treally\tbest\toff\tbuying\ttomatoes\tfrom\tlocal farmers\tand\tgetting\tvine\tripened\twhenever\tpossible.\tThey\ttaste\ta\tlot\tbetter. WORTH\tKNOWING Tomatoes\tare\ta\tmember\tof\tthe\tnightshade\tfamily.\tGreen\ttomatoes contain\ta\tsubstance\tcalled\tsolanine,\twhich\tmay\tbe\taggravating\tto those\twith\tarthritis.\tMany\thealth\tprofessionals\tcounsel\tpeople\twith arthritis\tto\tavoid\tnightshades\taltogether,\tthough\tsome\tsay\tthere\tis really\tno\tgood\tresearch\tto\tsupport\tthis.\tIf\tyou\thave\tpain\tfrom arthritis,\tcutting\tout\tnightshades\tis\tprobably\tworth\ta\ttry.\tBe\taware, however,\tthat\tsome\tvery\trespected\thealth\tprofessionals\tbelieve\tthat you\tneed\tto\tdo\tthis\tfor\tat\tleast\tsix\tweeks\t(maybe\tmore)\tto\treally\tsee results\tfrom\tthe\telimination\tof\tnightshades.\tTomatoes\tare\tusually avoided\tby\tpeople\twith\tGERD\t(gastroesophageal\treflux\tdisease)\tas well.","Turnips Whenever\tI\tthink\tof\tturnips,\tI\tcan\u2019t\thelp\trecalling\tthat\tline\tin Tennessee\tWilliams\u2019s\tfamous\tplay\tCat\ton\ta\tHot\tTin\tRoof,\twhere\tBig Daddy\tcalls\tthe\tlittle\tkids\t\u201cno-neck\tmonsters\u201d!\tSure\tenough,\tturnips have\tno\tnecks,\tand\tthe\tfact\tthat\tthey\tgrow\tjust\tabout\tanywhere,\tin\tthe poorest\tsoil,\thas\tmade\tthem\tkind\tof\tlike\tthe\t\u201ccatfish\u201d\tof\tvegetables, endearing\tthem\tto\tthe\tpoor\tand\tgiving\tthem\tpretty\tlow\tstatus\tamong snobbier\tfolk\twho\thaven\u2019t\ttasted\tthem.\tBut\tthey\u2019re\tanything\tbut\ta poor\tcountry\tcousin\twhen\tit\tcomes\tto\tnutrition. Turnips\tand\trutabagas\t(see\tpage\t70)\tare\tamong\tthe\tmost\tcommonly\tgrown\tand widely\tadapted\troot\tcrops\tand\tare\tmembers\tof\tthe\tCruciferae\tfamily;\tthey\tboth belong\tto\tthe\tgenus\tBrassica\t(cabbage),\tmembers\tof\twhich\tare\tso\twidely acclaimed\tfor\ttheir\tcancer-fighting\tindoles\tand\tisothiocyanates\tand\tother\thealth- giving\tphytochemicals.\tAnd,\talong\twith\trutabagas,\tturnips\tare\tparticularly\thigh in\tanticarcinogenic\tglucosinolates. Turnip\tGreens\tPromote\tBone\tHealth Turnips\tare\tanother\tof\tthose\t\u201chigh-volume\u201d\tfoods\tthat\tfill\tyou\tup\twithout costing\tyou\ta\tlot\tof\tcalories.\tA\tcup\tof\tcooked\tturnips\t(without\tthe\tgreens)\thas\tall of\tabout\t35\tcalories,\twith\t3\tg\tof\tfiber,\tmore\tthan\t250\tmg\tof\tpotassium,\t18\tmg\tof vitamin\tC,\tand\t51\tmg\tof\tcalcium.\tAdd\tthe\tnutritious\tbone-building\tgreens\tto\tthe","mix\tand\tyour\tcalcium\tnearly\ttriples\tto\t148\tmg,\tplus\tyou\tget\ta\twhopping\t14,000 IUs\tof\tvitamin\tA,\tmore\tthan\t8,000\tIUs\tof\tbeta-carotene,\tand\tan\tincredible\t676 mcg\tof\tbone-friendly\tvitamin\tK.\tIn\tthe\tbargain,\tyou\talso\tget\tmore\tthan\t15,000 mcg\tof\tlutein\tand\tzeaxanthin,\ttwo\tmembers\tof\tthe\tcarotenoid\tfamily\tthat\tare receiving\tsignificant\tresearch\tattention\tfor\ttheir\tdemonstrated\tability\tto\tprotect the\teyes\tfrom\tvision\tproblems\tlike\tmacular\tdegeneration.\tTurnip\tgreens\tare sometimes\tavailable\tby\tthemselves,\tusually\tnext\tto\tother\tgreens\tlike\tkale\tand collards,\tbut\tsometimes\tat\ta\tfarmers\u2019\tmarket\tyou\u2019ll\tbe\table\tto\tfind\tthe\tturnips with\tthe\ttops\tattached.\tBuy\tthem! According\tto\twhole-food\texpert\tRebecca\tWood,\traw\tgrated\tturnips\tserve\tas a\tdigestive\taid\tsimilar\tto\tradish\tand\tdaikon,\tand\tare\tgood\tfor\tgeneral detoxification. Watercress\t Irish\tmonks\tused\tto\trefer\tto\tthe\twatercress\tplant\tas\t\u201cpure\tfood\tfor sages.\u201d\tAnd\twith\tgood\treason.\tThis\tpungent,\tstimulating\therb, frequently\tfound\tin\tsalads\tthat\tbear\tits\tname,\ttruly\tdeserves\tthe\tname \u201csuperfood.\u201d","Watercress\tContains\tFour\tTimes\tthe\tCalcium\tof\tMilk If\tyou\twere\tto\tcompare\tan\tequal\tnumber\tof\tcalories\tof\twatercress\twith\tan\tequal number\tof\tcalories\tof\t2\tpercent\tmilk,\tthe\twatercress\twould\tgive\tyou\tfour\ttimes the\tcalcium\tand\tsix\ttimes\tthe\tmagnesium.\tGram\tfor\tgram,\tthis\tlittle\tplant contains\tas\tmuch\tvitamin\tC\tas\toranges\tand\tmore\tiron\tthan\tspinach.\tIt\u2019s\talso\tas close\tto\ta\tcalorie-free\tfood\tas\tyou\u2019re\tlikely\tto\tfind.\tA\tfull\tcup\tof\tthe\tstuff contains\tonly\t4\tcalories,\tand\tfor\tthose\t4\tcalories\tyou\tget\tan\tamazing\t1,500\tIUs of\timmune\tsystem\u2013building\tvitamin\tA\t(including\t950\tmcg\tas\tbeta-carotene),\t85 mcg\tof\tbone-building\tvitamin\tK,\t14\tmg\tof\tvitamin\tC,\tand,\tas\ta\tbonus,\tmore\tthan 1,900\tmcg\tof\tthe\tnew\tsuperstars\tof\teye\tnutrition,\tlutein\tand\tzeaxanthin.\tBoth lutein\tand\tzeaxanthin\tare\tmembers\tof\tthe\tcarotenoid\tfamily\tand\tare\tbeing extensively\tresearched\tfor\ttheir\tdemonstrated\tability\tto\tprevent\tor\treduce macular\tdegeneration,\tthe\tnumber-one\tcause\tof\tadult\tblindness. Watercress\tNeutralizes\tCarcinogens The\thealth\tbenefits\tof\twatercress\thave\tbeen\tknown\tsince\tancient\ttimes. Watercress\tis\ta\tmember\tof\tthe\tfamily\tof\tvegetable\tsuperstars,\tthe\tbrassica\tfamily of\tcruciferous\tvegetables,\twhich\tcounts\tamong\tits\tmembers\tsuch\tvegetable royalty\tas\tbroccoli,\tcabbage,\tkale,\tkohlrabi,\tand\tSwiss\tchard.\tThese\tvegetables are\tnow\tknown\tto\tbe\texcellent\tsources\tof\ta\tfamily\tof\tanticancer\tphytochemicals called\tisothiocyanates.\tIsothiocyanates\tliterally\tfight\tcancer\tby\tneutralizing carcinogens\u2014the\t\u201cbad\tguys\u201d\tof\tthe\tcancer\tbattle.\tThey\tdo\tthis\tby\treducing\ttheir poisonous\teffects\tand\tstimulating\tthe\trelease\tof\t\u201ccarcinogen\tkillers,\u201d\tspeeding up\ttheir\tremoval\tfrom\tthe\tbody.\tStudies\thave\tshown\tthat\tisothiocyanates\thelp prevent\tlung\tand\tesophageal\tcancer\tand\tcan\tlower\tthe\trisk\tof\tother\tcancers, including\tgastrointestinal\tcancer. Watercress\tis\tunique\tamong\tthe\tcruciferous\tvegetables\tin\tthat\tit\tcontains high\tconcentrations\tof\tone\tparticularly\tpotent\tisothiocyanate,\tPEITC (phenylethyl\tisothiocyanate).\tIt\talso\tcontains\tanother\tgroup\tof\tcompounds\twith anticancer\tpotential\tbelonging\tto\tthe\tsulforaphane\tfamily\t(also\tfound\tin broccoli).\tResearch\tpublished\tin\ttwo\tseparate\tcancer\tjournals\u2014Cancer\tResearch and\tCarcinogenesis\u2014concluded\tthat\tthe\tpotent\tcombination\tof\tPEITC\tand sulforaphanes\thad\ta\t\u201ctriple\twhammy\u201d\teffect:\tzapping\tcancer\tcells\tby\tinducing their\tdeath\t(apoptosis),\tstopping\tpotential\tcarcinogens\tfrom\tbecoming\tactive, and\tstimulating\tcell\tdefenses\tagainst\tassaults\tfrom\tcarcinogens. Watercress\tcan\tbe\teaten\traw\tand\tmost\tfrequently\tis,\tbut\tit\tcan\talso\tbe cooked.\tAccording\tto\tRebecca\tWood,\tcooking\teliminates\tits\tbite\tand\tleaves\ta vegetable\tthat\tis\tpretty\tsweet.\tRemember\tthat\twhen\tyou\tcook\tit,\tits\tvolume\tis reduced\tby\tthree-fourths.\tThe\traw\tversion\tprobably\tcontains\tmore\tenzymes\tand","live\tenergy. Vegetable\tRunners-Up Parsnips The\tunassuming-looking\tbut\tamazingly\tflavored\tparsnip\thas\tbeen\trevered\tsince ancient\ttimes,\twhen\tthe\tfirst-century\tRoman\temperor\tTiberius\thad\tthem specially\timported\tand\tserved\tthem\tgently\tcooked\tin\thoneyed\twine.\tA\tparsnip looks\tlike\ta\tlot\tlike\ta\tcarrot\tthat\tdoesn\u2019t\tget\tout\tmuch\u2014pale\tand\talmost\twhite. But\tthere\u2019s\ta\tworld\tof\tdifference\tin\tthe\ttaste. USE\tPARSNIPS\tIN\tPLACE\tOF\tMASHED\tPOTATOES Parsnips\tare\treally\tsweet.\tPersonally,\tI\tthink\tthey\u2019re\ta\tgreat\treplacement\tfor white\tpotatoes\u2014they\u2019re\tnutty\tand\tflavorful,\tand\tunlike\twhite\tpotatoes,\thave\ta lot\tof\tnutrition.\tPlus\tthey\tlend\tthemselves\tto\tmashing\treally\twell,\tmaking\tthem the\tideal\tsubstitute\tfor\tmashed\tpotatoes.\tPut\ton\ta\tlittle\torganic\tcreamy\tbutter, some\tlemon\tpepper,\tand\tmaybe\tsome\tsea\tsalt,\tand\tyou\u2019re\tgood\tto\tgo! Parsnips\tare\ta\tmember\tof\tthe\tumbelliferous\tvegetable\tgroup,\twhich\tthe National\tCancer\tInstitute\thas\tidentified\tas\tpossessing\tcancer-protective properties.\tParsnips\tcontain\tphthalides,\ta\tgroup\tof\tphytochemicals\tthat\tprovide health\tbenefits\tby\tstimulating\tbeneficial\tenzymes\tand\tinhibiting\tinflammatory ones.\tPhthalides\tare\tmost\tassociated\twith\tcelery,\tbut\tparsnips\thave\tthem\ttoo;\tin addition,\tparsnips\thave\tpolyacetylenes,\tplant\tcompounds\tthat\thelp\tprotect against\tcarcinogens. Parsnips\tare\thigh\tin\tfolate,\tcalcium,\tpotassium,\tand\tespecially\tfiber.\tOne little\tcup\tof\tcooked\tparsnips\thas\t5\u00bd\tg\tof\tfiber,\t58\tmg\tof\tcalcium,\t45\tmg\tof magnesium,\t90\tmcg\tof\tfolate,\tand\ta\twhopping\t573\tmg\tof\tpotassium.\tAnd\tit weighs\tin\tat\tjust\tover\t100\tcalories.\tHere\u2019s\ta\tsecret\tfrom\tmy\tpersonal\tkitchen\u2014I juice\tthem.\tTheir\tnutty\tflavor\tadds\ta\tlot\tof\trichness\tto\ta\tstandard\tapple-carrot- spinach-ginger\tmix.\tAnd\tas\tmost\tcooks\tknow,\tparsnips\tare\tabsolutely\tamazing in\tsoups.\tThey\thave\ta\tstrong\tdominating\tflavor,\tthough,\tso\tuse\twith\tdiscretion. Rutabagas A\trutabaga\tis\ta\tstrange-looking\troot\tvegetable\tthat\tlooks\tlike\ta\tcross\tbetween\ta turnip\tand\ta\twild\tcabbage.\tThey\u2019re\tan\timportant\tpart\tof\tScandinavian\tcuisine and\tare\tsometimes\treferred\tto\tas\t\u201cSwedes.\u201d\tThey\tcan\tbe\tsteamed,\tboiled,\tor mashed;\tbaked,\troasted,\tor\tsaut\u00e9ed;\tand\tthey\u2019re\treally\tgood\tin\tsoups.\tThey\talso make\ta\tgreat\tpuree. Rutabagas\tare\tan\tamazing\tsource\tof\tpotassium:\tOne\tcup\tof\tthe\tcooked","vegetable\thas\t782\tmg,\talong\twith\t115\tmg\tof\tcalcium,\t55\tmg\tof\tmagnesium,\t45 mg\tof\tvitamin\tC,\tand\ta\tlittle\tmore\tthan\t4\tg\tof\tfiber.\tNot\ttoo\tshabby\tfor\ta\tmere\t94 calories\ta\tcup.\tIn\tAsian\tmedicine,\troot\tvegetables\tare\tconsidered\t\u201cwarming\u201d foods\tthat\tstrengthen\tthe\tdigestion\tand\thelp\tdetoxify\tthe\tliver. Here\u2019s\ta\tbachelor-friendly\tdish\tthat\u2019ll\tmake\tyou\tfall\tin\tlove\twith\tthem:\tCut them\tinto\tcubes,\tboil\tthem\ttill\ttender,\tand\ttoss\tthem\twith\tchopped\twalnuts, raisins,\tand\ta\tlittle\tcold-pressed\torganic\thoney.\tYou\u2019ll\tnever\tmiss\tchocolate\tcake again.\tWell,\tokay,\tI\tlied,\tbut\tthat\tdish\twill\tknock\tyour\tsocks\toff. Snow\tPeas The\tFrench\tname\tfor\tthis\ttender\tlegume\tis\tmangetout,\tmeaning\t\u201ceat\tit\tall.\u201d Unlike\tthe\tpod\tin\tsugar\tsnap\tpeas,\tthe\tpod\tin\tsnow\tpeas\ttastes\tas\tgood\tas\tthe seeds\tit\tcontains.\tAlmost\tanyone\twho\thas\teaten\tChinese\tfood\thas\teaten\tsnow peas\u2014they\u2019re\tflat\tgreen\tpods\tcontaining\tfive\tto\tseven\tseeds,\tand\talthough\tmost Americans\tknow\tthem\tfrom\tChinese\ttakeout,\tthey\u2019ve\tbeen\taround\tfor\tcenturies \u2014the\ttender-crisp,\tjade\tsnow\tpea\twas\tfirst\tmentioned\tin\t1597,\tthough\tpea\tseeds were\tfound\tin\tarchaeological\tdigs\tin\tTurkey\tas\tfar\tback\tas\t5700\tB.C.E. One\tcup\tof\tcooked\t(frozen)\tsnow\tpeas\thas\t5\tg\tof\tfiber,\talmost\thalf\tof\tthe amount\tmost\tAmericans\tare\tgetting\ton\ta\tdaily\tbasis\t(remember,\tthat\u2019s\ttoo\tlittle \u2014I\trecommend\t25\tto\t35\tg\ta\tday!).\tThey\tcontain\tlutein\tand\tzeaxanthin,\ttwo carotenoids\tthat\thave\tbeen\tshown\tto\tbe\textremely\tprotective\tof\tthe\teyes.\tThey also\thave\t94\tmg\tof\tcalcium\tand\t347\tmg\tof\theart-healthy\tpotassium,\tplus\ta\tlittle vitamin\tC\t(35\tmg),\tfolate\t(56\tmcg),\tand\ta\tvery\trespectable\t2,098\tIUs\tof\tvitamin A,\tincluding\t1,216\tof\tbeta-carotene.\tSnow\tpeas\tare\talso\ta\tgood\tsource\tof\tbone- building\tvitamin\tK:\tOne\tcup\tof\tthe\tcooked\tpeas\tcontains\t48\tmg.\tAll\tthis\tfor about\t80\tcalories.\tThat\u2019s\ta\tnutritional\tbargain\tif\tI\u2019ve\tever\tseen\tone. Snow\tpeas\tcan\tbe\tfound\tin\tthe\tproduce\tsection\tof\tmost\thealth\tfood\tstores and\tspecialty\tmarkets.\tThey\u2019re\teven\tbeginning\tto\tmake\ttheir\tway\tinto\tyour general-purpose\tsupermarket,\tespecially\tin\tthe\tfrozen\tvegetable\tsection.\tLook for\tbrightly\tcolored,\tcrisp\tpods\tthat\thave\tfresh-looking\tleaflets\tand\tsmall\tseeds. Use\tas\tsoon\tas\tpossible\tor\tstore\tin\tthe\tfridge\tfor\tup\tto\tthree\tdays. NOTE:\tWhen\tyou\tstir-fry\tthem,\tbe\tsure\tnot\tto\tovercook.\tThey\ttaste\tbest\u2014 and\tare\tmost\tnutritious\u2014when\tthey\tare\tbright\tgreen.\tAnd\tby\tthe\tway,\tthey\u2019re very\ttasty\traw,\tin\tsalads.","EXPERTS\u2019\tTOP\tTEN Ann\tLouise\tGittleman,\tPh.D.,\tC.N.S. Ann\tLouise\tGittleman\tis\tthe\tNew\tYork\tTimes\taward-winning\tauthor\tof\tmore than\ttwenty-five\tbooks,\tincluding\tThe\tFat\tFlush\tPlan\tand\tBefore\tthe\tChange. She\twas\tone\tof\tthe\tfirst\tauthors\tI\tread\twhen\tI\tgot\tinterested\tin\tnutrition\tfifteen years\tago,\tand\tshe\tand\tI\tnow\thave\ta\tmutual\tadmiration\tsociety.\tShe\thas\ta\tunique gift\tfor\tclear\texplanation\tand\tfor\tmotivating\tpeople,\tand\ther\tfans\tare\tlegion. She\u2019s\tappeared\ton\tdozens\tof\tnational\ttelevision\tshows,\tincluding\tDr.\tPhil\tand The\tView.\tGittleman\tis\talso\tthe\tdeveloper\tof\tAnn\tLouise\tSignature\tFoods. \t 1.\tGround\tflaxseed:\tFlaxseeds\tprovide\t800\ttimes\tmore\tcancer-fighting\tlignans than\tany\tother\tfood,\twhich\tprotect\tagainst\tbreast\tand\tprostate\tcancer. Delicious\tin\tsalads,\tsmoothies,\tand\tas\ta\ttopping\ton\tveggies. 2.\tUnsweetened\tcranberry\tjuice:\tRich\tsource\tof\tphytonutrients\tsuch\tas phenol-based\tantioxidants\tthat\tare\tso\thelpful\tin\tsupporting\tcardiovascular health\tand\tpreventing\turinary\ttract\tinfections.\tMix\tin\ta\t1:2\tratio\twith\twater! 3.\tLemons:\tHigh\tin\tlimonene,\tthey\u2019re\tan\told-time\tremedy\tfor\tthinning\tthe\tbile and\tenhancing\tdigestion. 4.\tWhey:\tUndenatured,\tunheated\twhey\tprotein\tprovides\tthe\taminos\tfrom which\tthe\tbody\tmakes\tglutathione,\tthe\tbody\u2019s\tpremier\tantioxidant. 5.\tGrass-fed\tbeef:\tHigh\tin\tthe\thealthy,\tfat-burning\tfat\tCLA\t(conjugated","linolenic\tacid)\tplus\tomega-3s;\tgrass-fed\tbeef\tis\talso\tantibiotic\tand\thormone free\tand\ta\tgreat\tsource\tof\tzinc\tand\tvitamin\tB12. 6.\tSpaghetti\tsquash:\tMy\tpersonal\tfavorite\tsubstitute\tfor\tpasta,\tespecially\tfor the\tgluten\tor\tcarb\tintolerant.\tDelicious\tas\tspaghetti\tsquash\tand\tmeatballs! 7.\tJicama:\tCrunchy,\tjuicy,\tand\tlow\tcalorie,\tjicama\tis\tdelightful\tin\tsalads\tand\tas a\tveggie\tfor\tdips.\tNaturally\tsweet\tto\tsatisfy\tthe\tmost\tsophisticated\tsweet tooth! 8.\tPeanut\tbutter:\tPreferably\torganic,\tpeanut\tbutter\tis\ta\tquick\tsnack\tthat satiates\tthe\tappetite.\tHigh\tin\tstress-busting\tpantothenic\tacid\t(vitamin\tB5). 9.\tBlueberries:\tOne\tof\tthe\tleast\tpesticide-ridden\tfruits,\tblueberries\tare exceptionally\thigh\tin\tproanthocyanidins,\tso\thelpful\tin\tpreventing degenerative\tdisease. 10.\tOrganic\tcream:\tOrganic\tcream\tfrom\tgrass-fed\tcows\tis\tnot\tonly\ta\ttreat\tbut\ta terrific\tsource\tof\tfat-burning\tCLA!\tIt\tnourishes\tthe\tnerves\tand\tis\ta\twonderful accompaniment\tfor\tall\tsorts\tof\tberries.","CHAPTER\t2 Grains You\tmay\tbe\tpuzzled\tby\tthe\talmost\tcomplete\tabsence\tof\tgrains\ton\tmy list\tof\t150\thealthiest\tfoods\ton\tthe\tplanet.\tIn\tfact,\tit\tmay\tseem\tlike nutritional\theresy.\tAfter\tall,\taren\u2019t\twhole\tgrains\tsupposed\tto\tbe nutritious\tand\thealthy?\tWe\tall\tknow\tthat\trefined\tgrains\taren\u2019t\tany good\tfor\tyou,\tbut\taren\u2019t\twhole\tgrains\tamong\tthe\tworld\u2019s\tmost\tperfect foods?\tDoesn\u2019t\tresearch\tshow\tthat\tpeople\teating\tthem\tget\ttremendous health\tbenefits? Let\u2019s\tsee\t... Grains\tAllow\tModern\tCivilization\tto\tFlourish Loren\tCordain,\tPh.D.,\tis\tone\tof\tthe\tworld\u2019s\tmost\trenowned\tscientists doing\tgroundbreaking\tresearch\tinto\tthe\toriginal\thuman\tdiet.\tHe\u2019s\ta professor\tin\tthe\thealth\tand\texercise\tscience\tdepartment\tat\tColorado","State\tUniversity\tand\ta\tmember\tof\tthe\tAmerican\tSociety\tfor\tClinical Nutrition.\tIn\t1999,\the\twrote\ta\tgroundbreaking\t100-plus-page\tpaper that\twas\tpublished\tin\tthe\tWorld\tReview\tof\tNutrition\tand\tDietetics.\tIt was\tcalled\t\u201cCereal\tGrains:\tHumanity\u2019s\tDouble\tEdged\tSword.\u201d\tIn essence,\there\u2019s\twhat\the\tsaid:\tThe\thuman\tgenetic\tconstitution\thas\tnot changed\tmuch\tin\tthe\tpast\t40,000\tyears. For\tthe\tvast\tmajority\tof\tmankind\u2019s\tpresence\ton\tthe\tplanet,\the\trarely\tif\tever consumed\tcereal\tgrains. The\tnatural\tdiet\tof\thumans\tis\tfood\tthat\tcould\tbe\thunted,\tfished\tfor, gathered,\tor\tplucked. The\tnatural\tdiet\tserved\tus\twell\tas\tlong\tas\tpopulations\twere\tlimited\tand wildlife\twas\tplentiful. As\tthe\tpopulation\tof\tthe\tworld\tincreased\tand\tthe\tsupply\tof\twild\tgame became\tmore\tlimited,\tit\tbecame\tnecessary\tto\tprovide\tan\talternative\tor supplementary\tmeans\tof\tnourishment\u2014and\tabout\t10,000\tyears\tago,\tagriculture was\tborn. Agriculture\thas\tmade\tit\tpossible\tfor\thumans\tto\tlive\tin\tcities,\tand\tliterally, for\tcivilization\tto\tflourish. Eight\tcereal\tgrains\t(wheat,\tcorn,\trice,\tbarley,\tsorghum,\toats,\trye,\tand\tmillet) now\tprovide\t56\tpercent\tof\tthe\tcalories\tand\t50\tpercent\tof\tthe\tprotein\tconsumed on\tearth.\tWithout\tthese\tcrops,\tthe\tplanet\tcould\tnot\tsupport\tsix\tbillion\tpeople. So\there\u2019s\tthe\tdouble-edged\tsword:\tOn\tthe\tone\thand,\twithout\tcereal\tgrains we\twould\tnot\thave\tcities,\tcivilization,\tindustry,\tor\tthe\tplanet\tas\twe\tknow\tit.\tTake away\trice,\twheat,\tand\tcorn,\tand\thalf\tthe\tpeople\ton\tearth\twill\tnot\teat.\t(As\tone researcher\tpointed\tout,\t\u201cCereal\tgrains\tliterally\tstand\tbetween\tmankind\tand starvation.\u201d)\tThe\tdwindling\tsupplies\tof\tour\tnatural\tdiet\tof\twild\tanimals\tand\twild plants,\ttogether\twith\tthe\thuge\texpansion\tof\tthe\tplanet\u2019s\tpopulation,\tmade agriculture\ta\tnecessity\tfor\tsurvival. Why\tCereal\tGrains\tAre\ta\tNutritional\tCompromise But\ton\tthe\tother\thand,\tcereal\tgrains\tare\ta\tnutritional\tcompromise.\tThey\tare\tnot nearly\tas\thealthy,\tnor\tas\tnutritionally\tcomplete,\tnor\tas\tperfectly\tsuited\tto\tour ancient\tdigestive\twiring,\tas\tthe\tfoods\tthey\thave\treplaced.\tAnd\tthe\thealth implications\tof\teating\ta\tdiet\tso\thigh\tin\tcereal\tgrains\u2014and\tso\tdifferent\tfrom\tthe diet\twe\twere\tdesigned\tto\teat\u2014are\tjust\tnow\tbeginning\tto\tbe\tfully\tunderstood."]
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