SuperFood

1. The açai (ah-sigh-ee) palm tree grows in Central and South America, with a range that extends from Belize south to Brazil and Peru. The palm produces a small, deeppurple fruit that is one of the primary foodstuffs for native people living in the Amazon region of Brazil where it is harvested. Açai “berry”—actually a drupe—tastes like a mixture of berries and chocolate, and is packed full of antioxidants, amino acids, and essential fatty acids. It .....

Apples

2. The old adage holds true: “An apple a day keeps the doctor away.” Doctors in ancient Greece praised the healing properties of apples. Galen, the famous second-century Greek physician, wrote that apples “restore countless invalids to health” and described the healing properties of different types of apples for several illnesses. What the ancients didn’t know is what substance in apples makes them so good at protecting health. We now know that it’s .....

Apricots

3. The apricot has been cultivated for at least 5,000 years. Both fresh and dried, this fruit provides plenty of vitamin A, potassium, beta-carotene, and iron. In addition, a fresh apricot provides 17 percent of the recommended daily allowance of vitamin C. Dried apricots, high in dietary fiber, provide nearly a gram of fiber in just three halves. Fiber is essential for intestinal health, but most Americans consume less than 10 grams per day. Includ .....

Bananas

4. Bananas grow in more than 100 countries and are a major food crop throughout the tropical world, where they are cultivated in many sizes and colors, including red, yellow, purple, and green. Only 10 to 15 percent of the bananas grown are for export. In the United States, the vast majority of supermarket bananas are the Cavendish variety, a sweet, seedless, yellow “dessert” banana—one eaten without cooking. Plantains, which have become more readil .....

Blackberries

5. Blackberries may extend your life! The pigments that give them their color are strong antioxidants, and they retain that power when eaten. They’re also rich in anthocyanins, and there is laboratory evidence that anthocyanins may be effective against cancer, diabetes, inflammation, bacterial infections, and neurological diseases. Every 100 grams of blackberries provides 317 mg of anthocyanins.Nutritional Facts : One-half cup of raw blackberries pr .....

Blueberries

6. The health Benefits of blueberries have made them one of the hottest topics in antiaging research. A potent mix of flavonoids, tannins, and anthocyanins make blueberries one of the top antioxidant foods, ranking first among 40 antioxidant-rich fruits and vegetables. A number of studies have shown that blueberries appear to slow down and even reverse age-related neurological degeneration. Blueberries also have potential as cancer fighters. Lab res .....

Blueberries Dried

7. Blueberries rank first among 40 antioxidant-rich fruits and vegetables, with a potent mix of flavonoids, tannins, and anthocyanins. Dried blueberries provide many of the Benefits of fresh ones, with the addition of more fiber. They are a terrific portable snack! Nutritional Facts : One-third cup of dried blueberries provides 140 calories, 33 g carbohydrate, 1 g protein, 0 g fat, 4 g dietary fiber, and 6 mg vitamin C. .....

Boysenberries

8. Boysenberries are the result of crosses between raspberries, blackberries, and loganberries and are named for Rudolph Boysen, a California horticulturist who experimented with a number of berry hybrids in the 1920s. Although Boysen gave up on commercializing his results, Walter Knott later popularized the unique fruit at his theme park, Knott’s Berry Farm. A dark reddish-purple berry full of anthocyanins and other antioxidants, the boysenberry is .....

Cantaloupe

9. Both the “true” cantaloupe (the European variety, Cucumis melo cantalupensis, which has a smooth or warty skin) and the North American cantaloupe (Cucumis melo reticulatus, with its “netted” or reticulated rind) are orange-fleshed melons of the muskmelon species, which also includes honeydews and more exotic melons. What gives cantaloupe a special place among the SuperFoods is its high betacarotene content, indicated by its rich orange color. It’ .....

Cherries

10. Cherries are a colorful fruit whose pigmentation packs an antioxidant punch. In particular, sour or tart cherries have been found to contain high levels of anthocyanins that work to neutralize free radicals and reduce inflammation. Cherries are a good source of beta-carotene, vitamin C, potassium, magnesium, iron, fiber, and folate. At least two species of tart cherry (Balaton and Montmorency) have been shown to contain melatonin, which may help .....

Cocoa Beans

11. You can really taste the difference between a Livit and a diet here, because despite cocoa’s association with candy, it really is good for you! Cocoa may help control blood pressure, reduce insulin resistance, and provide other Benefits to cardiovascular health. The trick to getting the Benefits is to limit the fats and sugar associated with chocolate. Stick to cocoa powder, which lacks the cocoa butter but contains all that good chocolate taste. .....

Cranberries

12. Anyone who has eaten a fresh cranberry knows that these native North American fruits have a unique taste. They also have some unique nutritional benefits. Cranberry procyanidins appear to inhibit the stickiness of bacteria, giving the tart red fruit—and its more popular juice—the ability to help prevent urinary tract infections. That same anti-adhesion property gives cranberries a role in preventing tooth decay, and possibly even the bacterial in .....

Cranberries Dried

13. Cranberry procyanidins appear to inhibit the stickiness of bacteria. This antiadhesion property helps in the prevention of infections such as those implicated in stomach ulcers and the urinary tract. It also gives cranberries a role in preventing tooth decay. Cranberries provide vitamin C and have one of the highest ORAC levels among the 277 foods tested by the USDA. Carbohydrates: Fruits 21 Dried cranberries provide many of the same Benefits as .....

Dates

14. Archaeologists have found evidence that date palm trees were being cultivated in eastern Arabia as long as 8,000 years ago. Such a long agricultural history has allowed many varieties of dates to be developed, in three main types: soft, semi-dry, and dry. All three types are relatively low in water content. However, dates that have been allowed to ripen and dry on the tree lose most of the vitamin C that is present in fresh dates that are harvest .....

Figs

15. Figs have been part of the human diet for at least 10,000 years and are now grown throughout the Mediterranean, as well as in California, Oregon, Texas, and Washington State. Figs are a good source of fiber and are high in protein, for a fruit. They are also among the best plant sources of calcium. A fig supplies 16 percent of the recommended daily intake for iron, 18 percent for magnesium, and 14 percent for potassium, which Benefits your heart .....

Grapefruit

16. It may surprise many people, but grapefruit really can help with weight loss! In a small test involving 100 obese people, those who ate half a fresh grapefruit each day lost more weight than the control group that did not. It appears that the effect is partly due to grapefruit’s ability to lower glucose levels. Eating grapefruit also appeared to help patients with metabolic syndrome, reducing their insulin resistance. Although these studies were .....

Grapes

17. Grapes and their juice are a source of resveratrol, a polyphenol antioxidant that is thought to be one of the health-promoting elements in red wine. Resveratrol appears to be involved in reducing the risk or slowing the development of cancer, heart disease, degenerative nerve disease, viral infections, and Alzheimer’s disease. It also shows potential in treating bronchial asthma and helping to prevent type 2 diabetes. Resveratrol is most highly c .....

Grape Juice

18. Grape juice is a significant source of resveratrol, a polyphenol antioxidant that is thought to be one of the health-promoting elements in red wine. Resveratrol appears to be involved in reducing the risk or slowing the development of cancer, heart disease, degenerative nerve disease, viral infections, and Alzheimer’s disease. It also shows potential in treating bronchial asthma and helping prevent type 2 diabetes. Resveratrol is most highly conc .....

Honeydew Melon

19. Honeydew melon, like cantaloupe, is a variety of muskmelon. Honeydews are in the Inodorus group, named for the sweet smell of these melons. Typically, honeydews have a pale green flesh, though some newer hybrid types have orange flesh and these may have more carotenes. Honeydews are a good of vitamin C, potassium, copper, and B vitamins (including thiamine, niacin, B6, and pantothenic acid). The water and potassium present in honeydews help maint .....

Kiwifruit

20. Before being popularized by New Zealand growers in the 1950s, the kiwifruit was known as the Chinese gooseberry. It is rich in potassium (with almost as much potassium as a banana) and vitamin C (with more of this vitamin than an orange). A good source of beta-carotene, vitamins A and E, the kiwifruit also provides magnesium, copper, phosphorus, carotenoids, and polyphenols. Kiwifruit may be a natural blood thinner: One study found that eating tw .....

Lemons

21. Christopher Columbus brought lemon seeds to Hispaniola in 1493, introducing lemons to the Americas. Later Spanish immigrants cultivated lemon orchards in Florida, Arizona, and California, where most of the lemons in the United States are grown today. Rich in vitamin C, lemons were among the foods used to combat scurvy among sailors. Lemons also contain vitamin A, as well as calcium, magnesium, phosphorus, and potassium.Nutritional Facts : One med .....

Limes

22. Limes are sweeter than lemons and they also contain more citric acid, a compound essential to the metabolic process that burns carbohydrates, proteins, and fats to turn them into water and carbon dioxide and release energy in the body. Like lemons, limes are an excellent source of vitamin C. It’s limes that were issued to English sailors to prevent scurvy in the 19th century. They also contain calcium, potassium, and vitamin A. There are two main .....

Lychees

23. Lychee fruit is an excellent source of vitamin C and potassium, as well as a good source of copper and phosphorus. In traditional Chinese medicine, lychees are used as a pain reliever, as an aid to digestion, and to promote health and long life. They were also used as a treatment for coughs, a sore throat, and swollen glands. Recently, two Chinese studies have suggested that lychee has potential as a cancer-fighting agent. Research at Zhejiang Go .....

Nectarines

24. Nectarines are a type of peach and, like the peach, have the golden-yellow, orange, and reddish coloration that is typical of fruits and vegetables containing lutein. As one of the pigments found in the retina of the eye, lutein may help prevent macular degeneration. Nectarines are also a good source of carotenes, vitamin A, vitamin C, potassium, and niacin, as well as fiber.Nutritional Facts : One medium raw nectarine provides 67 calories, 16 g .....

Oranges

25. The first oranges to be widely cultivated were bitter. Sweet oranges, which originated in India, were brought to Europe in the 15th century by the Portuguese. People were so grateful for this new sweet fruit that sweet oranges are named for Portugal in many languages. 40 Oranges and their juice are almost everybody’s favorite source of vitamin C, a vitamin whose many Benefits have been known for so long that we sometimes overlook them. Primary am .....

Papaya

26. The papaya was the first fruit tree to have its genome mapped. Originally cultivated in Mexico and South America, papayas are now grown in almost all tropical countries. Papayas are a rich source of antioxidants and anti-inflammatories, including lutein, alpha- and beta-carotene, and vitamin C. They also provide folate, pantothenic acid, potassium, magnesium, and fiber. Papayas contain the enzyme papain, which breaks down protein fibers and is us .....

Peaches

27. Peaches are a low-calorie, very juicy fruit and a good source of “portable water” for hot days. Another hot weather benefit is their high potassium content, which helps regulate hydration and can therefore help you avoid muscle cramps. Peaches are also a good source of vitamins A and C, beta-carotene, and lutein—all beneficial to preserving vision. Peaches also have a reputation as a laxative, courtesy of the combination of high fiber and high wa .....

Pears

28. Pears are rich in vitamins B2, C, E, and K, as well as copper and potassium, and they are a great source of fiber. Pears are the least acidic of common fruits, so they are recommended for both babies and adults with gastric reflux or a tendency to heartburn. An Australian project on the influence of foods on asthma found that pears (along with apples) seemed to protect the young adults studied both from asthma attacks and from developing asthma. .....

Persimmons

29. The common, or American, persimmon is native to the eastern United States and is one of the Virginia foods described by Captain John Smith in 1612. Red-orange in color, persimmons are a good source of antioxidants and carotenes, vitamins A and C, and both soluble and insoluble fiber. The Japanese persimmon originated in China and is grown throughout Asia, as well as in California. Larger than the American version, it contains many of the nutrient .....

Pineapple

30. Pineapples are another food, like papayas, that contains an enzyme that breaks down proteins. In the case of pineapples, the enzyme is bromelain. In addition to making pineapple a good meat tenderizer, bromelain helps block some metabolic products that contribute to inflammation, making it a good anti-inflammatory. Isolated bromelain has been used to treat sports injuries, digestive problems, swelling, and other problems involving inflammation. I .....

Plums

31. Plums grow in many parts of the world, including North and South America, Europe, and Asia. More than 140 types of plums are available in the United States. Varieties that originated in Europe tend to be purple-skinned, but there are other varieties that are white-, yellow-, green-, or red-skinned. Inside, the flesh of plums can be white, green, orange, purple, pink, black, or red. The more purple the plum, the more anthocyanins it is likely to c .....

Prunes Dried Plums

32. Prunes are rich in anthocyanins, as well as a good source of calcium, magnesium, potassium, vitamins A and C, lutein, and beta-carotene. They are a significant source of the trace mineral boron, which is useful in converting calcium to bone and may play a role in preventing osteoporosis. Prunes have many of the same health Benefits as plums (their fresh counterparts), with more concentrated sugars and fiber, due to the drying. Prunes have recentl .....

Pomegranates

33. The pomegranate is a fruit so unusual and delicious that it has attracted attention throughout history, having been cultivated throughout the Mediterranean since ancient times. Because Persephone ate pomegranate seeds while in the underworld, she was doomed to spend part of each year there, resulting in the origin of winter in Greek mythology. The ancient Egyptians used pomegranate for its medicinal powers, even including the fruit in their elabo .....

Quinces

34. Quinces originated in the Caucasus region, and Turkey remains the largest producer, although they are grown throughout the Middle East as well as in Chile, Uruguay, and Argentina. Though quinces were once grown widely in the United States, they have been subject to insects and blights, and now most of the quinces available in the United States come from Argentina. Quinces are especially high in pectin, a soluble fiber that helps lower blood chole .....

Raisins

35. Raisins are dried grapes, but their extensive history puts them in a special class. Raisins are nearly 80 percent carbohydrate, most of which is sugar, but they also provide significant fiber, as well as minerals like potassium, calcium, and fluoride. In an experiment designed to test the effectiveness of relatively minor lifestyle changes, researchers found that women who ate a cup of raisins a day for six weeks lowered their blood pressure, red .....

Raspberries

36. Raspberries are frequently studied for their health effects, because they are a significant source of anthocyanins, antioxidants, and phytochemicals. Raspberries are one of the few berries with the potential to inhibit the formation of cancer tumors, according to experiments involving human subjects. Raspberries contain ellagic acid, quercetin, and kaempferol, as well as anthocyanins. They have an ORAC of 4882, one of the highest among rated food .....

Strawberries

37. Although strawberries don’t pack the anthocyanin punch of some of the purple fruits and berries, they do contain at least two anthocyanins, and they are an excellent source of a variety of other flavonoids, including catechin, quercetin, and kaempferol, as well as vitamin C, potassium, beta-carotene, lutein, and ellagic acid. This makes strawberries potential cancer fighters. Fisetin, another flavonoid found in strawberries, has been shown to imp .....

Tangerines

38. Like other members of the citrus family, especially the oranges that they most resemble, tangerines are full of vitamin C and a great source of beta-carotene. They also provide potassium, magnesium, and many B vitamins, including B1, B2, B6, folic acid, and pantothenic acid. Tangerines have the highest concentration of pectin, a soluble fiber helpful in reducing cholesterol, among the commonly eaten citrus fruits. They also contain lutein, which .....

Watermelon

39. Vietnamese legend says that the watermelon originated there in answer to the prayer of an exiled prince. But this fruit is so easy to love that it has been cultivated wherever it has traveled—watermelon seeds were found in Tutankhamen’s tomb, North African traders brought it to Europe by the 13th century, and it appears to have been adopted by Native Americans early in the history of their contact with Europeans. As captured in its name, watermel .....

Acorn Squash

40. Acorn squash is one of the winter squashes, which in temperate climates are harvested in the autumn when their seeds have matured and their outer skins have hardened into a rind. They’re called “winter” squashes because, before refrigeration, they could be kept and eaten through the winter. As you might guess from the acorn squash’s orange flesh, it is a good source of antioxidant carotenes. It also provides the minerals magnesium, manganese, pot .....

Artichokes

41. Before the health Benefits of the Mediterranean diet were well-known, there was probably no single food more emblematic of Mediterranean cuisine than the globe artichoke. And indeed, artichokes contain fructans, such as inulin; cynarin, which appears to help lower cholesterol and protect liver cells; and luteolin, an antioxidant that may also be involved in healthy carbohydrate metabolism. The edible part of the artichoke is the flower bud. The f .....

Black Turtle Beans

42. Although there are several kinds of beans that are black, the black beans most widely used in American cuisine are those that are sometimes called turtle beans. Their dark color indicates a high concentration of anthocyanins, flavonoids known for their antioxidant effect. A half-cup serving of black beans has an ORAC score similar to that of plums, cranberries, grapes, and apples. Black beans, like most other beans, are rich in fiber, protein, an .....

Butternut Squash

43. Butternut squash is another winter squash. It has a dense, smooth, orangey-colored flesh, evidence of its rich supply of carotenoids. Indeed, half a cup of baked butternut squash provides 9,368 mcg of beta-carotene. It is high in fiber; in the vitamins A, B6, C, and folate; and in the minerals manganese, magnesium, and potassium.Butternut squash is a package of antioxidants and anti-inflammatories—good for your heart, metabolism, and immune syste .....

Corn Maize

44. Corn plays two important roles: It is both a grain and a vegetable. Although some heirloom species can serve as a vegetable when harvested young (at the “milk” stage) and also serve as a grain when allowed to ripen further and dried, most of the corn we eat today has been bred for one use or the other. The sweet corn we eat as a vegetable, either in kernels or on the cob, has a relatively high sugar content, which helps it retain its sweet taste .....

Garbanzo Beans Chickpeas

45. Garbanzo beans are a high-protein staple in many parts of the world, as the many names for them—including chickpea, ceci bean, and bengal gram—attest. In addition to providing almost a third of the daily recommendation for protein, a cup of chickpeas provides about a third of the fiber, too. They are a good source of the minerals phosphorus, calcium, magnesium, iron, and zinc, and one cup provides 84.5% of the daily value for the trace mineral ma .....

Green Peas

46. Peas are another food that is available in two forms—fresh or frozen, and dried. Fresh or frozen green peas are a great source of vitamin C and thiamine, as well as a good source of vitamin B6, niacin, and folate. They are also a good source of the minerals iron, zinc, and phosphorus, and provide a reasonable amount of both protein and fiber. Green peas are also a very good source of lutein, which may help preserve eyesight and prevent the thicke .....

Kidney Beans

47. Although long prized for their high protein and fiber content, kidney beans have gained new respect due to their high antioxidant content. In a study by the USDA, kidney beans showed nearly as much antioxidant capacity as wild blueberries. Kidney beans are also a good source of folate, magnesium, iron, zinc, and molybdenum. Because they are high in fiber and protein, they help to stabilize blood sugar. Their panel of minerals, combined with the f .....

Lentils

48. Lentils are among the legumes that are highest in protein, though they are low in two essential amino acids and need to be balanced by grains to provide complete protein. They look like split peas—the result of growing two in a pod, pre-split by nature. In addition to providing protein and fiber, lentils are a good source of thiamine and other B vitamins, potassium, and iron. Because much of their fiber is soluble, they are helpful in stabilizing .....

Lima Beans Butter Beans

49. Lima beans, a great source of fiber and protein, are another legume that is eaten in both fresh and dried forms. A cup of cooked fresh lima beans provides 11.6 grams of protein and 9 grams of fiber, while a cup of cooked dried limas provides 14.7 grams of protein and 13.2 grams of fiber. Lima beans are a good source of several minerals, including copper, iron, magnesium, manganese, molybdenum, phosphorus, and potassium, as well as the B vitamins .....

Navy Beans

50. Navy beans, also known as small white beans and pea beans, are among the most versatile beans to cook with. High in protein, they are also very high in fiber—even among the dried legumes. A cup of cooked navy beans provides 19 grams of dietary fiber! Navy beans are a very good source of folate and manganese and a good source of thiamine, as well as the minerals phosphorus, copper, magnesium, and iron.Nutritional Facts : One-half cup of cooked nav .....

Pinto Beans

51. Pinto beans are another healthy standby whose antioxidant power has only recently come to be appreciated. According to the United States Department of Agriculture, pinto beans have more antioxidant power than domestic blueberries. Carbohydrates: Starchy Vegetables 85 Of course, they’re also a great source of fiber, carbohydrate, protein, and minerals, including potassium, magnesium, and molybdenum, as well as folate. All this makes them particula .....

Potatoes

52. The potato is an incredibly healthy food that has gotten a bad reputation, largely because it can be prepared in ways that counteract its benefits. Baked and served in its skin, a potato is a surprisingly good source of vitamin C, as well as potassium, fiber, vitamin B6 and other B vitamins, copper, manganese, and even some lutein. The key to getting the Benefits of potatoes is to eat them baked rather than fried. But if you are absolutely having .....

Pumpkin

53. Pumpkins are closely related to squash and, like squash, have lots of alpha- and beta-carotenes and vitamin A, as evidenced by their rich orange color. Pumpkin also provides many of the B vitamins, including folate; some vitamin C; and the electrolyte minerals calcium, magnesium, and potassium. One cup of cooked mashed pumpkin also contains 2,484 mg of lutein. High in fiber, pumpkin is also somewhat sweeter than many other squashes, which allows .....

Quinoa

54. Although quinoa may be unfamiliar to North Americans, it was a staple food for the Incas and has been grown in the Andes for more than 5,000 years. Technically a “pseudocereal,” quinoa is often considered a grain, even though it is not a grass. It is more closely related to beets and spinach. Unlike wheat and other grains, it is gluten- free, but it can be substituted for grain in most recipes. Although primarily a carbohydrate, quinoa is relativ .....

Red Beans Small Red Beans

55. Small red beans have never been as well-known as their larger and meatier cousin, the red kidney bean. But they stepped into the spotlight in 2007 when the USDA discovered that small red beans had the highest antioxidant activity of all the foods tested. Because many antioxidants are contained in plant pigments, it stands to reason that these small, dark-red beans would be a rich source of them. But scientists were surprised when these beans stol .....

Sweet Potatoes

56. Sweet potatoes have been cultivated for more than 5,000 years. Originally from South America, sweet potatoes are now grown all over the world. Rich in fiber, protein, vitamins A and C, and the minerals iron and calcium, sweet potatoes are also packed with carotene and anthocyanins—the powerful antioxidants. The Center for Science in the Public Interest ranked the baked sweet potato the most nutritious of all vegetables with a score of 184. That’s .....

Tomato Paste

57. Tomatoes are the number one source of lycopene in the American diet, and cooking them makes this vital antioxidant up to four times more bioavailable, so tomato paste is actually higher in usable lycopene than fresh tomatoes. Just a tablespoon of tomato paste contains 4,602 mcg of lycopene. Tomato paste is also a surprisingly good source of fiber and protein, vitamins A and C, and potassium.Nutritional Facts : One-half cup of canned tomato paste .....

Winter Squash

58. Winter squash have that name because they kept well and were able to provide a source of vegetable nutrition through the winter before the era of refrigeration. Most winter squash are harvested in the autumn, by which time they have matured to have a hard rind. (Indeed, it used to be traditional to cut winter squash with the axe used to trim firewood!) Some winter squash have already been listed individually earlier in this chapter— acorn squash, .....

Yams

59. Yams are a good source of vitamins B6 and C and the minerals potassium and manganese, as well as dietary fiber. Vitamin B6 is instrumental in breaking down homocysteine, lowering the risk of heart attack. The potassium and fiber in yams help control blood pressure. Yams have a lower glycemic index than true potatoes. Some types of yams contain a steroid, diosgenin, that has been used by the pharmaceutical industry to synthesize human hormones, in .....

Yellow Wax Beans

60. Yellow wax beans, like green (snap) beans, are immature bean pods eaten as a vegetable. While it is possible to eat the young pods of nearly any common bean, special varieties have been developed that produce a succulent, fleshy young pod. Yellow beans are a good source of lutein, beta-carotene, and vitamin A, so they are good for vision health. Lutein and beta-carotene have antioxidant effects that may help slow the effects of aging and prevent .....

Asparagus

61. Asparagus is an excellent source of vitamin K; B vitamins, including folate, thiamine, riboflavin, niacin, and B6; and vitamins A and C. It is a good source of the minerals iron, potassium, manganese, copper, and phosphorus. Asparagus provides plenty of fiber and, for a vegetable, a substantial amount of protein. Asparagus contains asparagine, a non-essential amino acid that contributes to its protein content. It also contains asparagusic acid, w .....

Beets

62. Both the roots and the leaves of the beet are used for food. The roots, with their beautiful, rich red color, are a source of anthocyanins, which can be strong antioxidants. A 2008 study found that drinking beet juice lowered blood pressure, and researchers theorized that this was because of the nitrates in beets. This finding seems somewhat ironic, because nitrites and nitrates have long been suspected of creating carcinogenic nitrosamines in th .....

Bell Peppers Red Yellow Green Orange

63. Bell peppers originated in Mexico, but they have traveled to all corners of the world and are essential to countless national cuisines. Bell peppers are the mild-mannered members of the capsicum family—not fiery, but sweet, which is what they are often called. In addition to the relatively common colors of red, yellow, green, and orange, bell peppers can be found in many other colors from white to black, with purple, blue, maroon, and brown in be .....

Bok Choy

64. Bok choy, also called Chinese cabbage, is one of the cruciferous vegetables. This family of vegetables, which includes broccoli, cabbage, turnips, and kohlrabi, provides some important cancer-fighting nutrients that are being studied for their potential to not only help prevent some forms of cancer, but also possibly reverse and treat them. Bok choy is a good source of vitamins A, B6, and C, beta-carotene, the minerals calcium and potassium, and .....

Broccoli

65. Broccoli is an excellent source of the vitamins A, C, K, and folic acid; beta-carotene; and fiber. It’s a good source of the minerals calcium, potassium, phosphorus, and magnesium, as well as vitamins B6 and E, and it provides some selenium as well. Broccoli also provides a substantial amount of lutein, which can help preserve vision and has Benefits for circulatory health. The tight-packed florets of broccoli are extra-rich in nutrition. Althoug .....

Brussels Sprouts

66. Brussels sprouts are the mid-range members of the cruciferous vegetable line and are an excellent source of vitamins A and C, beta-carotene, and fiber. Brussels sprouts have the potential to be especially good for supporting the health of your colon. As well as being high in fiber, Brussels sprouts are an especially rich source of sinigrin, which has been shown to prevent the formation of cancer cells.Nutritional Facts : One-half cup of cooked Br .....

Cabbage Green Red

67. Cabbage is the flagship of the cruciferous vegetables. One of the best non-fruit sources of vitamin C, it is also rich in folate and fiber, and it’s remarkably low in calories. As early as 1949, researchers were studying the effect of cabbage juice on gastric ulcers. It appeared that the juice helped the ulcers to heal faster. Since we now know that most ulcers are caused by a bacterium, further study is needed to see why the cabbage juice appear .....

Carrots

68. Carrots are where carotene gets its name, and with good reason: One medium carrot contains 5,054 mcg of beta-carotene, 2,121 mcg of alpha-carotene, and a whopping 10,191 IU of vitamin A. One cup of carrots provides roughly 686 percent of the recommended dietary allowance (RDA) for vitamin A. A diet high in carotenes has been associated with significant decreases in the incidence of some cancers, including cancers of the bladder, cervix, prostate, .....

Cauliflower

69. Cauliflower is one of the cruciferous vegetables, which have been shown to help reduce the risk of many types of cancers, including lung, colon, breast, ovarian, and bladder cancers. Cauliflower is very high in vitamin C, and it’s a moderately good source of the B vitamins folate, B6, and pantothenic acid. As with most other cruciferous vegetables, it is also a good source of fiber. The familiar white cauliflower is unusual among the common cruci .....

Celery

70. Celery is mostly fiber and water—by weight, celery is 1.6 percent dietary fiber and 95 percent water. It is an excellent source of vitamin C. Celery also provides the minerals potassium, calcium, molybdenum, manganese, magnesium, phosphorus, and iron, as well as the B vitamins thiamine, niacin, folate, and B6. Celery also provides some trace nutrients, including the male hormone androstenone and apiol, a substance that appears to affect the femal .....

Collard Greens

71. Collard greens, also referred to as collards, are a member of the cruciferous vegetable genus Brassica, which is rich in cancer fighters diindolylmethane and sulforaphane, as well as fiber. Collard greens provide antioxidant vitamins A, C, and E; vitamin K and niacin; and carotenoids, including a substantial amount of lutein. They are also a good source of zinc, manganese, calcium, and magnesium. Collard greens are among a small number of foods t .....

Cucumber

72. Cucumbers are more than 95 percent water and nearly 4 percent carbohydrate by weight. They provide vitamins A, C, and K; folate and other B vitamins; carotenes; and the minerals calcium, potassium, and magnesium. They are an excellent hot weather snack, because they provide both water and electrolytes to help with hydration and blood pressure. The compound that makes cucumber slices a kitchen remedy for puffy eyes is believed to be caffeic acid. .....

Eggplant

73. Eggplant is a very good source of dietary fiber, potassium, manganese, copper, and thiamine (vitamin B1). It is also a good source of vitamin B6, folate, magnesium, and niacin. Although eggplant got its name from varieties that were white or yellow in color, the most common eggplant in North American cuisine is purple. That rich purple skin is the source of an interesting anthocyanin called nasunin. Nasunin has antioxidant properties, is a scaven .....

Green Beans

74. Green beans are low in calories, high in fiber, and full of nutrients. They provide antioxidant vitamins A and C, as well as vitamin K and the B vitamins thiamine, niacin, riboflavin, and folate. Minerals found in green beans include manganese, potassium, iron, calcium, copper, and phosphorus. This wealth of nutrients gives green beans great potential in preventing cancers, heart disease, and other illnesses in which inflammation plays a role. Gr .....

Hot Peppers

75. What makes hot peppers hot is a group of six acids called capsaicinoids, primarily capsaicin. These compounds likely evolved because they discourage animals from eating the peppers and act as anti-fungal agents. But they have such a powerful and unique effect on the nerves and tissues of mammals, including humans, that they are being studied for a variety of possible health benefits. Both in the laboratory and in animal studies, capsaicin has bee .....

Jicama

76. Jicama is mostly water. It is a good source of dietary fiber, potassium, and vitamin C. It also contains inulin, which is partly responsible for its sweet taste. In addition, inulin increases the absorption of calcium, and possibly of magnesium. Combined with the fiber and water found in jicama, these nutrients help both hydration and blood pressure. Although it is a sweet-tasting source of fiber, it does not appear to raise blood sugar or trigly .....

Kale

77. Kale is a leafy member of the Brassica genus. As a dark, green leafy vegetable, it is rich in vitamin K. In addition to the Benefits typical of the cruciferous vegetables, kale also provides a flavonoid called kaempferol that appears to reduce the risk of heart disease. In one 8-year study, kaempferol, in combination with the flavonoids quercetin and myricetin, reduced the risk of pancreatic cancer by 23 percent. Kale is rich in the antioxidant v .....

Kelp

78. Kelp is included here as an example of the “sea vegetables”—oceanic plants that are eaten in many parts of the world, from Ireland and the Canadian Maritimes to Japan and Korea. They are especially rich in minerals, including calcium, iodine, iron, magnesium, and trace minerals. They also contain vitamin A. Because of the mineral-rich environment of the sea, kelp provides the broadest range of minerals of any food. Kelp is an excellent source of .....

Leeks

79. Leeks are popular in traditional European foods because these plants, close relatives of onions and garlic, could be left in the ground during the winter and harvested as needed, providing a rare source of fresh winter produce. The Allium family, to which leeks, garlic, and onions belong, have long been recognized for their cardiovascular benefits. Allicin, the compound that gives these vegetables their characteristic aromas, has antibacterial an .....

Lettuce

80. Almost all of the lettuces are low in calories and high in fiber, and provide vitamins A, C, and K; B vitamins thiamine, niacin, pantothenic acid, and folate; carotenes, including beta-carotene, lutein, and zeaxanthin; and the minerals manganese, potassium, and iron. The traditional iceberg lettuce is the least nutrient-dense of the lettuces. Romaine is probably the richest nutrient source among them; it is an excellent source of vitamins A, C, a .....

Mushrooms

81. There was a time when the only mushrooms you could get in United States supermarkets were white “button” mushrooms. Now, we have access to a wealth of different tasty fungi. Shiitake, straw, crimini, enoki, and portobello are among the most common. Most share similar nutrition profiles: Many species are high in fiber and protein and provide several B vitamins, including thiamine, riboflavin, and niacin. Brown mushrooms appear to provide more anti .....

Mustard Greens

82. Mustard greens are another leafy member of the Brassica genus. An excellent source of the three antioxidant vitamins, A, C, and E, mustard greens are also a very good source of magnesium, which helps with muscle cramps and may help keep the smooth muscles lining the airways relaxed, which can be helpful to persons with asthma. Mustard greens are known to play a vital role in keeping blood pressure low. They are also an excellent source of calcium .....

Onions

83. Onions are a very good source of vitamin C and chromium, and they also provide manganese, molybdenum, vitamin B6, folate, potassium, phosphorus, and copper. Onions, like leeks, garlic, and shallots, are members of the Allium family, a group of plants with a characteristic taste caused by sulfur compounds that also have some powerful Benefits for human health. These sulfur compounds are being investigated for their anti-inflammatory, antioxidant, .....

Parsley

84. Parsley is an excellent source of vitamins A, C, and K, as well as a good source of iron and folate. If eaten in quantities appropriate for a vegetable rather than a spice, it can provide calcium, potassium, magnesium, phosphorus, zinc, beta-carotene, and lutein. Parsley will also cleanse both your palate and your breath after a meal! Parsley contains some interesting chemical compounds that warrant further study: volatile oils, including myristi .....

Parsnips

85. Parsnips are an excellent source of vitamin C, folic acid, pantothenic acid, copper, manganese, and fiber. They also provide vitamin E; the B vitamins niacin, thiamine, riboflavin, and B6; and the minerals magnesium and potassium. Parsnips are lower in calories and provide only about half as much protein and vitamin C as potatoes, but they contain more fiber and folic acid. Although closely related to carrots, they lack beta-carotene and, consequ .....

Radishes

86. Radishes, perhaps surprisingly, are yet another cruciferous vegetable. The familiar red, white, or purple radish seen in grocery stores is a spring or summer radish. It is rich in vitamin C, folic acid, and potassium, as well as a good source of vitamin B6, riboflavin, magnesium, copper, and calcium. Radishes are also relatively high in fiber. Radish greens are said to have six times the vitamin C of the roots, and they provide calcium as well. T .....

Rhubarb

87. Rhubarb is a good source of vitamin C, fiber, and calcium, and it also provides some potassium. Rhubarb is very low in calories, and half of its carbohydrates are dietary fiber. Since it is very tart, rhubarb is usually sweetened with sugar when cooked. Its unusual flavor has led to its use in traditional medicine in many regions. It is known for its laxative effect, and the roots were initially cultivated for use as a purgative or cathartic. Mor .....

Rutabaga

88. Rutabagas are believed to have begun as a cross between a cabbage and a turnip, both cruciferous vegetables. They are also known as “Swedish turnips,” sometimes shortened to “swedes.” Rutabagas are an excellent source of vitamin C and a good source of vitamin A and potassium. They are also high in fiber. Rutabagas are loaded with phytochemicals, including carotenoids, terpenes, flavonoids, coumarins, indoles, phenolic acids, and isothiocyanates. .....

Salsa

89. Traditionally, salsa is made of tomatoes, hot peppers, onions, lemon or lime juice, and cilantro, but you can add any number of fruits or vegetables to it for variety. In diet terms, it is a “free” condiment, that is, the calorie content is so low for the quantities at which it is normally eaten that it’s not worth counting. Ironically, for something that tastes so good, almost all the ingredients have significant health benefits. The tomatoes br .....

Scallions

90. Scallions are also known as spring onions or green onions. Some scallions found in stores are young onions of the standard yellow or white cooking variety, harvested before they have had time to develop full round bulbs. There are also varieties that Carbohydrates: “True” Vegetables 149 are specifically bred as green onions. The green tops are often used along with the bulb, so scallions may provide more of vitamins A, C, and K than their more ma .....

Shallots

91. Shallots are one of the more elegant members of the Allium family. They provide vitamins A and C, folic acid, potassium, calcium, and iron, as well as fiber. In at least one study, shallots were found to have more phenols and higher antioxidant activity than most of the commercially available varieties of onions. This means that they may be even better than the other Alliums at lowering blood pressure, preventing atherosclerosis, and inhibiting t .....

Spinach

92. Popeye the Sailor was ahead of his time! Spinach provides vitamins A, C, and K; B vitamins including folate and riboflavin; and the minerals iron, calcium, magnesium, manganese, potassium, copper, phosphorus, zinc, and selenium. Vitamin C helps the body make use of the iron found in spinach. Although cooking reduces the vitamin C, it helps make the iron more bioavailable in other ways, so spinach is a better source of iron when cooked. Consider s .....

Summer Squash

93. The summer squashes include yellow squash, yellow crookneck, and pattypan, as well as zucchini, which is so numerous it gets its own entry! Tender, yellow summer squash provides vitamins A and C; the B vitamins B6, riboflavin, niacin, and folate; and the minerals potassium and magnesium. They are a good source of fiber and, at 93 percent water, low in calories and helpful for staying hydrated in the summer heat. They also provide lutein and zeaxa .....

Swiss Chard

94. Swiss chard is a green that is closely related to beets. The same betacyanins and betaxanthins found in beets are found in chard. Swiss chard also contains antioxidant phenols and flavonols, which have been shown in the laboratory to inhibit the growth of some types of cancer cells. Chard is an excellent source of vitamins C, E, and K, and the minerals potassium, magnesium, iron, and manganese. It also provides the B vitamins B6, thiamine, niacin .....

Tomatoes

95. Tomatoes are one of nature’s best sources of lycopene. Cooking tomatoes makes the lycopene more available, but that doesn’t mean you need to avoid raw ones. One cup of raw tomato still provides plenty of lycopene, as well as lutein, vitamins A and C, carotenes, anthocyanins, and potassium. It is the lycopene, however, that has made tomatoes a SuperFood. It may be the best substance for quenching oxygen free radicals, and it helps protect the skin .....

Turnip Greens

96. Turnips—both the root and the greens—are cruciferous vegetables. Although the root has a long history as a staple food, the tops are much richer in vitamins, minerals, and fiber. The green leaves are a good source of vitamins A, C, and K, as well as folate, copper, and calcium. They are high in lutein and beta-carotene, which help protect eyesight and preserve the linings of blood vessels. Turnip greens are packed with antioxidants, and the B6 an .....

Watercress

97. Watercress provides vitamins A, B6, folic acid, C, and K; the minerals iron, calcium, iodine, and manganese; and beta-carotene and lutein. Watercress is related to cabbages and mustard greens and provides some of the same sulfur compounds that have been found to be protective against some forms of cancer and heart disease. It is more than 95 percent water and extremely low in calories.Nutritional Facts : One cup of chopped watercress provides 4 c .....

Zucchini

98. Zucchini provides vitamins A and C, folate, potassium, manganese, lutein, and beta-carotene. Although it is 95 percent water and 4 percent carbohydrate, zucchini is a low-calorie source of antioxidants and anti-inflammatories, as well as some of the phytonutrients that help protect vision. The manganese in zucchini (one cup provides 38 percent of the recommended daily value of this mineral) is a vital cofactor in a number of enzymes, including so .....

Amaranth

99. Amaranth is native to South America, Asia, and Africa. It grows easily and can be prolific in producing seeds. Its high-protein, gluten-free seeds are used as a grain, though technically amaranth is a pseudograin. For a plant source, it is also a relatively complete protein, because it includes lysine, an essential amino acid that grains often lack. The seeds are high in fiber and provide the minerals iron, magnesium, phosphorus, copper, and mang .....

Barley

100. Barley was one of the first grains cultivated by humans. Whole barley contains all eight essential amino acids, making it a complete protein. Raw barley is also a good source of niacin and vitamin B6, as well as the minerals phosphorus, iron, magnesium, and zinc. One cup of barley provides 14.2 percent of the recommended daily value for niacin. Barley also provides some lutein, which may help preserve vision. Barley is very rich in fiber—nearly 1 .....

Brown Rice

101. Rice has gotten a bad rap, partly because it is somewhat calorie-dense and partly because even brown rice turns out to have a surprisingly high glycemic index. But if you eat it with extra fiber and keep your portion size below one cup, rice is an acceptable food, even if you have diabetes. Balance brown rice with a protein food and lots of steamed vegetables, and it takes its rightful place in a healthy, nutritious meal. Brown rice is the whole .....

Buckwheat

102. Buckwheat has a long culinary history in Eastern Europe and Central Asia, where the groats are used in the staple dish kasha. Technically, buckwheat is a pseudograin and not related to wheat at all, with seeds (the groats) that are similar to sunflower seeds. Buckwheat is commonly used in noodles in Japanese, Korean, and Northern Carbohydrates: Grains 169 Italian cuisine. It lacks gluten but is high in protein, antioxidants, vitamins B1 and B2, a .....

Bulgur Wheat

103. Bulgur wheat is the groat form of wheat. It differs from cracked wheat in that it has been parboiled and dried. The most common types of bulgur have also had the bran removed, but whole grain bulgur is available, and this type has by far the best nutrition profile. Whole grain bulgur has a lower glycemic index than brown or white rice and buckwheat. It is not a gluten-free grain, however, since it is a form of wheat. Bulgur is an excellent source .....

Corn Tortilla

104. Corn is included as a vegetable in Chapter 2, yet corn’s history as a grain is far longer. As a grain, corn is allowed to mature and is dried. People long ago learned to treat the corn with slaked lime (an alkali) to remove the outer hulls and soften the grains enough to make them more palatable. This treatment also improves the nutritional value of dried corn by converting the niacin into a form that the body can more easily absorb. Depending on .....

Millet

105. Millet is not really one single plant, but rather a group of plants that produce small grains. The kind normally sold as food in the United States is proso, or common millet. Other millets sometimes used for food include foxtail millet, pearl millet, and finger millet. Millets are gluten-free grains. Although they are not very closely related to wheat, they have a similar protein content, about 11 percent by weight. Like many other grains, millet .....

Multi Grain Cereals Pilaf

106. One great thing about the increased concern with healthy eating is that there are products available to make it easier. One of the best things you can do for your health is simply to eat a greater variety of foods, including grains. If you don’t have time to cook multiple grains for every meal, there are prepared products that include several grains in every bite. Look for them in health food stores as well as the supermarket. Multi-grain product .....

Multi Grain Crackers Bread Whole Grain

107. Add variety to your day’s grain intake just by opening up a box of multi-grain crackers or having a slice of multi-grain bread. Make sure the crackers and breads that you choose are whole grain, high in fiber, and low in fat. For extra nutritional punch, choose one that includes seeds! Nutritional Facts : Fourteen multi-grain crackers provide 150 calories, 22 g carbohydrate, 2 g protein, 6 g fat, 3 g dietary fiber, 2 mg calcium, and 1.4 mg iron. .....

Oat Bran Oatmeal

108. Oats, oat bran, and oatmeal are famous for providing soluble fiber, which has been shown to help lower cholesterol levels, thus lowering the risk of heart disease. Although oats are not the only source of soluble fiber, they are an excellent source and a familiar, easily available food. Studies have found that eating 3 grams of soluble oat fiber per day can help some people with high cholesterol lower their cholesterol levels by 8 to 23 percent. .....

Popcorn

109. Popcorn has a secret identity. Loaded with butter and salt, it’s a heart attack waiting to happen, but treated properly, popcorn is a great high-fiber snack.Nutritional Facts : Three and one-half cups of plain, air-popped popcorn provide 107 calories, 21.8 g carbohydrate, 3.4 g protein, 1.2 g fat, 4.2 g dietary fiber, 55 IU vitamin A, 6 mcg folic acid, 84 mg potassium, 1 mg sodium, 84 mg phosphorus, 3 mg calcium, and 37 mg magnesium. .....

Spelt and Spelt Pasta

110. Spelt is a close relative of wheat and was widely cultivated in the Middle Ages, though over time it lost out to other wheats. When harvested, spelt has a tough hull on the grains that must be removed before it can be milled into flour. Spelt provides potassium, phosphorus, magnesium, manganese, and the B vitamins niacin, thiamine, and riboflavin. As a close relative of wheat, its nutrition profile is much the same, though it appears to provide m .....

Spelt Pretzels

111. Spelt pretzels are another great high-fiber, easy snack. Pretzels are baked, so pretzels in general are a healthier snack than deep-fried chips. Spelt pretzels give you the additional Benefits of whole grains.Nutritional Facts : Eighteen spelt pretzels provide 110 calories, 21 g carbohydrate, 4 g protein, 1.5 g fat, 4 g dietary fiber, 240 mg sodium, and 0.36 mg iron. .....

Sprouted Grain Bread

112. Eating sprouted grains is like eating a whole little plant—combining the nutrition of a grain with that of a green vegetable. Some breads made with sprouted grains also include sprouted legumes; some have no flour; some are made without yeast. Most sprouted grain breads are made with ingredients as unrefined as possible. Sprouted grain breads tend to have a low glycemic index and to be low in saturated fat. The sprouted grains used most often for .....

Sprouted Grain English Muffin Whole Wheat English Muffin

113. Sprouted grain or whole wheat English muffins are a great, high-fiber replacement for white bread English muffins—and much more satisfying. This is a fantastic staple starch to keep on hand as the basis for a quick breakfast, lunch, or dinner. For a more balanced meal, add a protein source and vegetables.Nutritional Facts : One half of a sprouted grain English muffin provides 80 calories, 15 g carbohydrate, 4 g protein, 0.5 g fat, 3 g dietary fib .....

Sprouted Grain Tortilla

114. Sprouted grain tortillas are a high-fiber, versatile staple food to keep in your re- frigerator for a quick breakfast, lunch, or dinner. These tortillas are great to use for wraps, egg burritos, and vegetarian burritos.Nutritional Facts : One sprouted grain tortilla provides 150 calories, 24 g carbohydrate, 6 g protein, 3.5 g fat, 5 g dietary fiber, 150 mg potassium, 140 mg sodium, 4 mg calcium, 1.8 mg iron, 0.22 mg thiamine, and 40 mg magnesium. .....

Teff

115. Teff is the tiny grain from which Ethiopian injera bread is made. Teff is also popular in India and Australia, and it is now being grown in the United States, primarily in Idaho. Teff is so small that the bran and germ—the parts in most grains that contain most of the nutritional value—make up almost the entire grain. As a result, teff is exceptionally high in fiber. Teff also provides all eight essential amino acids, making it a complete protein .....

Triticale

116. Triticale was developed as a wheat-rye hybrid to take advantage of rye’s hardiness and wheat’s high yields. Triticale is also high in protein and has twice the lysine of wheat. High in fiber as well, triticale also provides potassium, phosphorus, magnesium, manganese, and B vitamins.Nutritional Facts : One-half cup of whole grain triticale flour provides 219 calories, 47.7 g carbohydrate, 8.5 g protein, 1.2 g fat, 9.5 g dietary fiber, 48 mcg foli .....

Wheat Germ

117. Wheat germ provides vitamin E, folate, phosphorus, thiamine, zinc, and magnesium. It is also a good source of fiber. Wheat germ contains more iron and potassium than almost any other food. A 3.5-ounce portion contains 9.5 mg of iron, 827 mg of potassium, 2 mg of vitamin B1, and 4.2 mg of vitamin B3. The active elements in wheat germ are vitamin E and the essential fatty acids. One of the fatty acids in wheat germ, octacosanol, appears to help inc .....

Whole Wheat Couscous

118. Whole wheat couscous is a quick-to-make, satisfying, high-fiber starch. It is a great low-fat source of complex carbohydrates—the body’s optimal fuel—and a nice alternative to rice and pasta. Made of bits of wheat moistened and rolled in wheat flour, this Middle Eastern food is not quite a grain and not quite a pasta.Nutritional Facts : One-third cup of whole wheat couscous provides 190 calories, 43 g carbohydrate, 7 g protein, 1 g fat, 7 g dieta .....

Whole Wheat Cracker Flatbread Crispbread

119. Whole grain crackers, flatbreads, and crispbreads provide a portable, crunchy whole grain with the convenience of a prepared food. High in fiber and low in fat, they come in a variety of flavors that feature different grains and seeds.Nutritional Facts : Five whole wheat crackers provide 115 calories, 19 g carbohydrate, 5 g protein, 2 g fat, 4 g dietary fiber, and 1.4 g iron. .....

Whole Wheat Pasta

120. Whole wheat pasta brings the Benefits of whole grain to a familiar staple. Providing complex carbohydrates, fiber, manganese, and magnesium, whole wheat pasta lets you enjoy your favorite pasta dishes while helping to regulate blood sugar and protect intestinal health.Nutritional Facts : One cup of cooked whole wheat pasta provides 174 calories, 37.2 g carbohydrate, 7.5 g protein, 0.8 g fat, and 3.9 g dietary fiber. .....

Whole Wheat Whole Grain Pastry Flour

121. Whole wheat pastry flour allows you to bake with whole grain in familiar recipes that call for white flour. The complex carbohydrates, bran, B vitamins, and minerals of whole grains remain intact. The lighter texture of pastry flour behaves more like all-purpose flour in most recipes.Nutritional Facts : One-third cup of whole wheat pastry flour provides 110 calories, 23 g carbohydrate, 4 g protein, 0.5 g fat, 3 g dietary fiber, 90 mg potassium, 2 .....

Wild Rice

122. Wild rice is not really rice, although it is a close relative. It is a grass that grows in shallow water and is native to North America. A related species is native to Manchuria, in China. Cooked wild rice has a unique flavor and texture. It is high in protein and fiber, and it is gluten-free. Wild rice provides the B vitamins thiamine, niacin, and riboflavin, and the minerals potassium and phosphorus.Nutritional Facts : One cup of cooked wild ri .....

Greek Style Yogurt

123. Greek-style yogurt is strained to reduce the whey, making it creamier in texture without adding extra fat. This yogurt is also more stable as a cooking ingredient because it is less likely to curdle when heated. Per serving, there is more protein and less carbohydrate in Greek-style yogurt than in standard yogurts. Because of the reduced carbohydrates, there is more “room” in your carbohydrate count to eat fresh fruit with it. Definitely stick wi .....

Milk and Skim Milk

124. A recent study found that calcium from dairy foods (1000 to 1400 milligrams per day) changes the way the body burns fat, increasing the metabolism of fat. This helps explain how skim milk not only provides sound nutrition, but may also help you lose weight. Fat-free milk is high in protein, calcium, and the B vitamins, including B12. If you are still drinking whole milk, switching to nonfat milk can be a significant move toward healthier living a .....

Low Fat or Nonfat Yogurt with Inulin

125. Inulin in yogurt adds thickness and provides extra sweetness and fiber. Without inulin, most yogurt provides no fiber. Live yogurt cultures that are often present in yogurt with inulin act as prebiotics and probiotics to promote digestive tract health and strengthen your immune system.Nutritional Facts : Six ounces of vanilla low-fat yogurt with inulin provides 130 calories, 22 g carbohydrate, 7 g protein, 1.5 g fat, 7 g dietary fiber, 105 mg sod .....

Low Fat Cottage Cheese

126. Cottage cheese is Little Miss Muffet’s meal of curds and whey; it gets its name because it was often made at home, from milk that had already had some of its cream skimmed off for butter. As a result, it has long been made in skim and low-fat versions. It qualifies as a SuperFood because it concentrates the protein and other nutrients from milk but is low in fat. Cottage cheese is made by adding a starter culture to the milk that causes it to sep .....

Low Fat Unsweetened Kefir

127. Kefir is a cultured or fermented milk beverage from the Caucasus region of Central Asia. The cultures are called “kefir grains” and include a mix of bacteria and yeasts. It takes kefir grains to make kefir grains, much like the sourdough starter process for bread. There are different strains and types of kefir grains, which give different qualities and health Benefits to the beverage. Traditional kefir also has a low alcohol content. Kefir’s cult .....

Plain Low Fat Yogurt

128. Plain low-fat yogurt is a staple in healthy meal plans. The cultures in yogurt appear to support intestinal health and improve immune function. Low-fat yogurt is a very satisfying food and a good source of protein, calcium, and the B vitamins.Nutritional Facts : Eight ounces of plain nonfat yogurt provides 130 calories, 19 g carbohydrate, 13 g protein, 0 g fat, 0 g dietary fiber, 550 mg potassium, 170 mg sodium, 350 mg phosphorus, and 450 mg calc .....

Ricotta Cheese

129. Ricotta cheese is a traditional Italian cheese, similar to cottage cheese but made from the whey left over from making other cheeses. The thin whey is left to continue to ferment in whatever starter was used to make the initial cheese; the additional fermentation increases the acidity of the whey, and when the acidic whey is heated, the remaining proteins precipitate into very fine curds. The name ricotta means “recooked,” and refers to this seco .....

Soy Milk Unsweetened

130. Soy milk is low in carbohydrates, so you can eat it with your cereal without adding to your carbs. It’s also low in fat and an excellent source of calcium. Soy milk is a great way to add the Benefits of soy to your diet, reduce reliance on animal products, and possibly help lower cholesterol. As a milk replacement, soy milk is also supplemented with some vitamins and minerals to provide a more milk-like nutritional profile.Nutritional Facts : One .....

Soy Yogurt

131. Soy yogurt provides calcium and live cultures without requiring the system to digest lactose or animal fat. Soy yogurt’s live cultures help strengthen your immune system, and its relatively high fiber content—2 grams of dietary fiber per serving— will help satisfy you and lower your cholesterol. Soy isoflavones may help increase insulin secretion and improve glycemic control. Researchers speculate that soy yogurt, especially when served with frui .....

Almond Butter

132. Almond butter is a great, high-protein, high-energy alternative to peanut butter. Almonds provide significant protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Because almond butter is rich in monounsaturated fats but extremely low in saturated fats (and it has no trans fats at all), it is a heart-healthy choice. Almonds and almond butter are rich in plant sterols, which appear to have cholesterol- lowering benefits. One p .....

Cheese

133. There are so many types of cheeses that it is hard to generalize about their content, let alone their health benefits. Cheeses can be made, for example, from cow’s milk, goat’s milk, sheep’s milk, or the milk of water buffalos. Since milk is produced as the sole food for calves, lambs, and kids, it is already rich in protein and calcium. Cheese-making is a process that further concentrates this food into a solid, and the result may well include s .....

Chicken Breast Without Skin

134. Boneless, skinless chicken breasts are the high-protein convenience food of many a diet. Four ounces of chicken breast meat provides two thirds of the recommended daily value for protein for the average adult. Chicken breasts are lower in fat than dark meat. With the skin removed, a chicken breast has less than half the fat of a chicken breast with the skin! Chicken is a very good source of niacin, a B vitamin that is involved in repairing DNA; v .....

Cod

135. Cod have been commercially fished and traded since at least Viking times. They were an important export of the New England colonies from the time Europeans began to settle there, so this Atlantic fish has long played a role in European and Mediterranean diets. Taxes and limitations on the export of cod were among the grievances that sparked the American Revolution. As a result of its long commercial history, the name “cod” has been applied to a n .....

Edamame Green Japanese Soybeans

136. Edamame are young, green soybeans in their pods, cooked by boiling, which make a great snack—high in fiber and protein, rich in calcium and potassium. Cooking the soybeans increases their available isoflavones, including daidzin, genistin, and genistein. Genistein has been investigated for its role in limiting the size and number of fat cells, possibly acting as an aid to preventing weight gain. Soy isoflavones may also reduce the risk of heart a .....

Eggs Organic Omega 3

137. Eggs have long been known as a good, inexpensive source of animal protein. They lost favor for a time when the role of cholesterol in heart disease was first identified, because egg yolks do contain a fairly high concentration of cholesterol (though the whites are cholesterol-free). Research since that time has determined that an egg a day will not raise the risk of heart disease for most people. Those who already have high cholesterol may want t .....

Eggs Pasteurized Liquid Egg Whites

138. A cup of egg whites contains 26.5 grams of protein—about half what the average adult needs in a day. Separated from the yolk, it has almost no cholesterol, so egg whites can be used in place of eggs in many places, increasing the protein content without adding cholesterol. Egg whites have a very delicate taste and are much enhanced by the flavors of other foods, so they are especially good in vegetable omelets and baked goods. In addition to prot .....

Eggs Powdered Egg Whites

139. Powdered egg whites add the protein and minerals of eggs to a wide variety of foods.Nutritional Facts : One tablespoon of dried egg white powder provides 50 calories, 0 g carbohydrate, 12 g protein, 0 g fat, and 0 g dietary fiber. .....

Flounder

140. Low in calories and fat, and containing no carbohydrate or fiber, flounder is probably as close as we can get to the mythical “free” proteins of the low-carb diets. A three-ounce serving of cooked flounder has only 100 calories and nearly half the average adult’s daily protein needs. It also provides a range of B vitamins, as well as some vitamin A and E.Nutritional Facts : Three ounces of flounder cooked by dry heat provides 100 calories, 0 g ca .....

Haddock

141. Haddock is a terrific low-calorie, low-fat, high-protein fish. It provides several B vitamins, including niacin, B12, and folic acid; vitamin A; and the minerals potassium, phosphorus, calcium, magnesium, and iron. Haddock is a low-mercury fish, although it is in danger of overfishing.Nutritional Facts : Three ounces of haddock cooked by dry heat provides 95 calories, 0 g carbohydrate, 20.6 g protein, 0.8 g fat, 0 g dietary fiber, 63 mg cholester .....

Halibut

142. Halibut is a large flatfish found in the northern waters of both the Atlantic and the Pacific oceans. As one of the largest of the flatfish, it has a slightly higher mercury level than flounder and haddock. As a “moderate” mercury fish, halibut is still safe to eat, but don’t have it more than six times a month. It has a very strong complement of vitamins and minerals.Nutritional Facts : Three ounces of halibut cooked by dry heat provides 19 calo .....

Hemp Seed

143. Hemp seeds are a great source of omega-3 and omega-6 fatty acids, both known as “essential” fatty acids. Essential fatty acids are necessary for specific biological processes, but the body cannot make them. These fatty acids are believed to reduce various cardiovascular risks and may also help prevent some forms of cancer. Hemp seeds are a phenomenal source of protein—11 grams of protein in just 3 tablespoons of seeds. Hemp seeds provide calcium, .....

Peanuts

144. Peanuts are groundnuts—not true nuts, but legumes. A New World plant, they are native to Central and South America, but they are now grown and eaten around the world. The People’s Republic of China is the greatest producer of peanuts. The United States is the fourth-largest producer, with production of about 1.7 million tons annually. Peanuts, like other legumes, are a rich source of both protein and fiber. Although peanuts are relatively low in .....

Pollock

145. There are two types of fish commonly called pollock available in United States markets: Atlantic pollock and Alaska—or walleye—pollock. Although related, the two fish are not of the same genus, and they have different spawning and fishing grounds. Pollock is a gray- or white-fleshed fish, with a somewhat more distinctive taste than cod and haddock. Alaska pollock is milder and whiter than the Atlantic variety. Pollock has grown in popularity as o .....

Salmon

146. Salmon is a low-mercury, fatty fish that contains a very high level of omega-3 fatty acids, which are vital to healthy brain and circulatory function. It is also a good source of vitamin D and protein. Salmon live in both the Atlantic and Pacific oceans, as well as in the Great Lakes. Although there are some concerns about overfishing some types of salmon— for example, commercial salmon fishing is very limited in California—wild Alaska salmon com .....

Sardines

147. There are as many as 21 fish that can be called sardines: The name applies to a number of related small, oily fish, some of which are also called pilchards, and some of which are actually herring. Because sardines are typically smaller than four inches in length, they are especially low in mercury. The young fish eat mostly plankton, which is not a strong source of mercury. As oily fish, they are rich in omega-3 fatty acids, vitamin D, and protei .....

Sole

148. Sole is a name used for several white-fleshed flatfish. All are high in protein and low in calories and fat. With a delicate texture and a buttery flavor, sole is a fish that is easy to like, even for people who are not used to eating fish—a good “starter fish.” It is low in mercury. The nutritional profile of sole is similar to that of flounder. It is a good source of vitamins A, B6, and B12, as well as minerals, including selenium.Nutritional F .....

Soy Nuts Roasted Soybeans

149. Soy nuts are a great way to satisfy the craving for a crunchy snack while still being good to your health. These roasted soybeans have all the Benefits of soy, including lots of protein, folate, potassium, and fiber. The soybean is regarded as a complete protein, providing all the essential amino acids, and soybeans are one of the highest- protein legumes. Soybeans are about 20 percent oil. One benefit of adding soy to your diet is that it can re .....

Tempeh Fermented Soybean Cake

150. Tempeh is most commonly used as a meat replacement. It originated in Java, and one of its nicknames is “Java meat.” It contains whole soybeans that have been cooked, fermented, and formed into a cake. The long tendrils of the tempeh mold help hold the tempeh together and give it a firmer texture than tofu. Because tempeh uses whole soybeans, it retains the fiber, mineral, and isoflavone Benefits of soy, as well as the protein and fat. The ferment .....

Tofu

151. Tofu is another soy-based protein source, made from dried soybeans that have been soaked and dried, then put through a process much like that used to make cheese. A coagulating substance is added, which curdles the soy milk, and then the mixture can be cut, strained, and pressed, producing tofus with different degrees of firmness. This range of textures allows tofu to take on many roles in cooking, bringing soy’s high protein, minerals, and isofl .....

Trout

152. Trout are closely related to salmon, and they offer many of the same health benefits. They are an oily fish with a high level of omega-3 fatty acids. Trout provide calcium, phosphorus, potassium, and magnesium, as well as selenium, niacin, and vitamin B12. They are low in mercury and, in one British study, trout were also found to have among the lowest levels of dioxins.Nutritional Facts : Three ounces of trout cooked by dry heat provides 162 cal .....

Tuna

153. Tuna is a large and oily fish, providing high amounts of vitamin D and omega-3 fatty acids, as well as selenium, niacin, and vitamins B1 and B6. It is an excellent source of protein and is relatively low in calories. Because tuna is a large fish, some types are high in mercury. Canned “light” tuna is regarded as a low-mercury fish. Albacore or “white” tuna is regarded as somewhat higher in mercury content, such that pregnant women and young child .....

Turkey

154. Turkey is a relatively low-fat source of high-quality animal protein. It is a very good source of selenium and vitamin B6, two nutrients that are essential to healthy me- tabolism. Some studies have linked selenium deficiency to an increased risk of cancer, but it appears that in people with adequate selenium in their diets, increasing selenium had no further protective effect. More research is needed to pin down this mineral’s anti-cancer potent .....

Whitefish

155. While many forms of white-fleshed fish with mild flavor are called “white fish,” such as cod, haddock, hake, and pollock, “whitefish” also refers to a group of freshwater fish including the lake and round whitefish. Related to both salmon and trout, lake whitefish had been depleted by overfishing in the 1960s but have since recovered. They are fished commercially in the Great Lakes in both the United States and Canada.Nutritional Facts : Three ou .....

Almonds

156. Almonds are low in carbohydrates, and more than half their carbohydrate content, by weight, is dietary fiber. Though they are rich in fat, it is monounsaturated fat. Studies have suggested that almonds can lower LDL while raising HDL. Almonds are also rich in alpha-tocopherol vitamin E, the form most easily absorbed by the human body. They provide calcium, magnesium, and potassium—vital for electrolyte balance, which promotes cardiovascular healt .....

Avocado

157. Avocados, high in monounsaturated fats, have been associated with lowered blood cholesterol. They appear to contain antioxidant compounds that relax blood vessels, which helps lower blood pressure. Avocados are a good source of potassium, a mineral that helps regulate blood pressure as well as hydration. They are also low in sodium. Therefore, they are included in the health claim authorized by the U.S. Food and Drug Administration (FDA) that sta .....

Chestnuts

158. At one time, one in every four hardwood trees in some parts of the United States was an American Chestnut. That situation changed with a blight that first arrived in 1904 on some Chinese Chestnut trees, which had resistance to the blight, though the American species did not. This blight virtually wiped out the American Chestnut by the 1940s. Today the chestnuts we eat are from a European variety, though efforts are ongoing to develop a blight-res .....

Flaxseed

159. Flaxseed is high in fiber, omega-3 fatty acids, and phytochemicals called lignans. Flaxseed can help reduce total blood cholesterol and LDL levels and, as a result, may help reduce the risk of heart disease. Flaxseed is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, and some research has suggested that for people who do not eat fish, flaxseed oil may provide a good alternative source of omega-3. Omega-3 fatty acids are used by the bod .....

Hazelnuts Filberts

160. Hazelnuts are high in protein, carbohydrate, fiber, and monounsaturated fat. They are especially rich in vitamin E and provide significant amounts of the B vitamins thiamine, folate, and B6, as well as the minerals iron and phosphorus. There is archaeological evidence that hazelnuts were a major component of the European diet from at least 7000 bce.Nutritional Facts : One ounce of dry roasted hazelnuts provides 188 calories, 5.1 g carbohydrate, 2 .....

Hemp Seed Butter

161. Nutritional hemp comes from the same species as marijuana, but from a different variety bred to have virtually none of the psychoactive chemical THC. Instead, nutritional hemp is bred to emphasize its array of essential fatty acids, especially the omega-3s. Hemp seeds provide a good balance between omega-3 fatty acids and omega-6 fatty acids. (It is thought that the typical Western diet contains too much omega-6 and too little omega-3.) They are .....

Hummus

162. The main ingredient in hummus is garbanzo beans, which are high in fiber and protein but low in fat, and hummus shares their benefits. (See Chapter 2, Carbohydrates: Starchy Vegetables, for more on the Benefits of garbanzo beans.) Most hummus also includes tahini, a sesame seed paste, and olive oil. Both of these are high in monounsaturated fat, and consequently high in calories, but the amounts in hummus are relatively small. Hummus usually also .....

Olives and Olive Oil

163. Olives are high in monounsaturated fat and provide iron, vitamin E, and fiber, and they also contain anti-inflammatory flavonoids and phenols. Olives that are naturally purple or black contain anthocyanins as well. Olive oil is a key component of the “Mediterranean diet,” which appears to contribute to lower rates of heart disease and obesity.Nutritional Facts : (ripe olive) One large pickled ripe olive provides 5 calories, 0.3 g carbohydrate, 0 .....

Pecans

164. Pecans have the highest oxygen radical absorption capacity (ORAC) among nuts, and they are high in antioxidant properties in general. Pecans also play a role in lowering cholesterol, due not only to their fiber but also to plant sterols. Eating pecans may increase metabolic rate.Nutritional Facts : One ounce of raw pecans provides 190 calories, 5 g carbohydrate, 2 g protein, 19 g fat, and 2.7 g dietary fiber. .....

Pine Nuts

165. Pine nuts are the seeds of pine cones. China and Portugal are the largest exporters of pine nuts, and they are also grown in the United States. Most of the pine nuts grown in the United States are from one of three pinyon pines—the Colorado, Mexican, or Single-Leaf pinyons. There are more than 20 varieties of pine trees that produce an edible seed, and the nutritional value varies somewhat among them, but most pine nuts can be counted on to provi .....

Pistachios

166. Pistachios are rich in potassium, phosphorus, and magnesium, and they are also a good source of vitamin B6 and thiamine. They are high in fiber, a good source of protein, and low in saturated fats. Pistachios are good for cardiovascular health, and they help maintain proper metabolism.Nutritional Facts : One ounce of dry roasted pistachios (47 nuts) provides 172 calories, 7.8 g carbohydrate, 4.2 g protein, 15 g fat, 3.1 g dietary fiber, 67 IU vit .....

Pumpkin Seeds

167. Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. They are also a great source of magnesium, which helps balance calcium metabolism and may contribute to bone health. Pumpkin seeds are a natural anti-inflammatory and may help counteract the kidney stone–forming effects of oxalates found in many dark green, leafy foods that are otherwise good in nutritional value.Nutritional Facts : One-third cup of pumpkin .....

Red Wine

168. Red wine is listed here because in carbohydrate exchange programs, it is counted as a fat. It contains 7 calories of fat per gram, which is higher than both carbohydrates and proteins, though not quite as high as true fats. Nonetheless, red wine has been shown to have significant Benefits consistent with its origins in red grapes. It is a source of resveratrol, the substance found in the skins of red grapes and therefore in red wine that was orig .....

Safflower Oil

169. There are two types of safflower oil. The most common one is oleic safflower oil, which is largely monounsaturated and high in omega-9 fatty acids. The other type is linoleic safflower oil, which is largely polyunsaturated and high in omega-6 fatty acids. The oleic type may help increase memory and lower blood pressure, while the linoleic may help improve diabetes symptoms and has been shown to prevent some forms of cancer in mice.Nutritional Fac .....

Sesame Seeds

170. Sesame seeds are high in iron, magnesium, manganese, and copper, and they also provide phosphorus, vitamin B1, zinc, and dietary fiber. The hulls contain a significant amount of calcium, though seeds without hulls do not. Sesame seeds also contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, which have been shown to have a cholesterol-lowering effect in human .....

Sunflower Seeds

171. Sunflower seeds are increasingly their favorite snack, and with good reason. Sunflower seeds will satisfy your hunger and supply significant amounts of vitamin E, magnesium, and selenium, all of which are great for endurance and metabolism. Sunflower seeds are rich in phytosterols, plant chemicals that help reduce blood levels of cholesterol while supporting hormonal health. Sunflower oil is high in vitamin E and linoleic acid. It also contains o .....

Walnuts

172. and supply significant amounts of vitamin E, magnesium, and selenium, all of which are great for endurance and metabolism. Sunflower seeds are rich in phytosterols, plant chemicals that help reduce blood levels of cholesterol while supporting hormonal health. Sunflower oil is high in vitamin E and linoleic acid. It also contains oleic acid, lecithin, tocopherols, and carotenoids. Sunflower oil also appears to contribute to lowering cholesterol. N .....

Agave Syrup

173. Agave is a succulent plant, one species of which is used for making tequila. Although they are commonly referred to as cacti, agave plants are related to the lily family rather than the cactus. The sap of some agave plants is sweet enough that native Mexicans called it “honey water,” and it is now used commercially as the basis for a sweetener. The natural sap is a source of iron, calcium, potassium, and magnesium. However, the agave syrup or nec .....

Honey Raw

174. Honey’s sweetness comes from fructose and glucose, as well as other complex sugars. It contains very slight amounts of vitamins and minerals, but given the amounts normally consumed, honey cannot be considered a significant source of any of them. For centuries, honey has been used topically for its antibacterial and antimicrobial properties.Nutritional Facts : One tablespoon of strained or extracted honey provides 64 calories, 17.3 g carbohydrate .....

Maple Syrup

175. Maple syrup is an excellent source of manganese and a good source of zinc, though the amount of maple syrup that would be consumed as a sweetener would not provide a significant amount of either nutrient.Nutritional Facts : One tablespoon of maple syrup provides 52 calories, 13.4 g carbohydrate, 0 g protein, 0 g fat, 0 g dietary fiber, 41 mg potassium, 2 mg sodium, 13 mg calcium, 3 mg magnesium, and 0.83 mg zinc. .....

Blackstrap Molasses

176. Blackstrap molasses is a product of sugar-making: It is the syrup that remains after the process has extracted all the sugar that it can. Although much of the sucrose has been crystallized out into sugar, most of the calories in blackstrap molasses still come from sugar. It is also a significant source of calcium, magnesium, potassium, and iron. This mineral content is good for building strong bones, maintaining hydration, and lowering blood pres .....

Semi Sweet Chocolate Chips

177. Chocolate chips can satisfy your chocolate cravings without going overboard—you can eat just a few instead of giving in to a whole chocolate bar. It’s a bonus that dark chocolate has been shown to provide some heart benefits—specifically, lowering blood pressure—thanks to its antioxidants and flavonoids. No wonder Valentine’s chocolates come in heart-shaped boxes! Nutritional Facts : Twenty semi-sweet chocolate chips provide 50 calories, 5.5 g ca .....

Apple Cider Vinegar

178. Vinegar is produced when alcohols converted from sugars undergo a process of fermentation. Apple cider vinegar is made from fresh apples. It contains vitamins, beta-carotene, pectin, and several minerals, including potassium, sodium, magnesium, calcium, phosphorus, and iron. Vinegar appears to help lower blood glucose levels. It contains chromium, which can help regulate insulin levels and is important in glucose metabolism. Vinegar delays gastri .....

Brewer s Yeast

179. Brewer’s yeast appears to help stabilize both serum triglycerides and glucose levels, due to its high levels of chromium. If you are interested in its sugar-regulating effects, seek out the type that has not been “debittered,” because chromium is removed in the debittering process. Brewer’s yeast also provides B vitamins, and it is one of the very few non-animal sources of vitamin B12. Sprinkle brewer’s yeast on food to add extra B vitamins, prot .....

Cardamom

180. Cardamom is an exotic-tasting, sweet spice derived from the seeds of a ginger-like plant. Cardamom gives chai its spiciness and is a cuisine feature from India and the Middle East to Scandinavia. The Greeks and Romans used cardamom as a perfume. Cardamom may help with cleansing the kidneys and the bladder, stimulating the digestive system, and reducing gas. It has been shown to be antispasmodic and can counteract excess acidity in the stomach, st .....

Chamomile

181. Chamomile is used primarily to treat stomach cramping and pain, including menstrual cramping and diarrhea. Aside from the treatment of aches and pains, doctors and researchers have found that chamomile can be used effectively to treat skin and eye problems, mood disorders, and even the flu. For stomach problems, prepare a soothing chamomile tea using a mixture of one ounce of chamomile, two thirds of an ounce of peppermint, one ounce of caraway s .....

Chia Seeds

182. Everybody has seen the silly “Chia Pet,” a ceramic pot for growing chia greens. What you may not have known is that chia is a SuperFood! Chia seeds form a gel in the stomach that slows the conversion of carbohydrates to sugar, and the protein in the gel helps build muscle and other tissues. Chia also provides the trace mineral boron, which aids in the absorption of calcium. The seeds are high in omega-3 fatty acids and anti-inflammatories.Nutriti .....

Cinnamon

183. Cinnamon is one of the most popular herbs and spices. In one study, eating a gram of cinnamon per day appeared to reduce fasting blood glucose concentration and improve the blood lipid profile in patients with type 2 diabetes. Cinnamon is also rich in anti-inflammatory compounds. In traditional medicine, it is recommended to treat indigestion, nausea, vomiting, upset stomach, diarrhea, and flatulence.Nutritional Facts : One teaspoon of ground cin .....

Cloves

184. Cloves contain significant amounts of an active component called eugenol, which has been the subject of numerous health studies, including studies on the prevention of toxicity from environmental pollutants such as carbon tetrachloride, digestive tract cancers, and joint inflammation. In the United States, eugenol extract from cloves has often been used in dentistry in conjunction with root canal therapy, temporary fillings, and general gum pain, .....

Coriander and Cilantro

185. Coriander is considered both an herb and a spice, since both its leaves and its seeds are used as a seasoning condiment. Fresh coriander leaves are more commonly known as cilantro; it bears a strong resemblance to Italian flat-leaf parsley. Coriander seeds have a health-supporting reputation that is high on the list of the healing spices. In parts of Europe, coriander has long been referred to as an “anti-diabetic” plant. In parts of India, it ha .....

Cumin

186. Cumin seeds are a very good source of iron, a mineral that plays many vital roles in the body. Cumin has traditionally been thought to benefit the digestive system, and scientific research is beginning to bear out cumin’s age-old reputation. Research has shown that cumin may stimulate the secretion of pancreatic enzymes, compounds necessary for proper digestion and nutrient assimilation. Cumin seeds may also have anti-carcinogenic properties. In .....

Dandelion

187. Dandelion is rich in calcium, which is essential for the growth and strength of bones. It is rich in antioxidants like vitamin C and luteolin, which protect bones from age-related oxidant damage. Dandelion juice is a diuretic and may stimulate insulin production. Dandelion is also used as a vegetable; it’s a good source of fiber. Dandelion greens are rich in vitamin C and are among the best vegetable sources of beta-carotene. They provide potassi .....

Endive

188. Endive, which is the second growth of the chicory plant, can be pale yellow or purple in color and has a pungent, bitter flavor. Endive is a good source of potassium, calcium, magnesium, iron, zinc, B vitamins, folic acid, vitamin C, and selenium. Endive is rich in compounds that help boost the immune system, detoxify the body, promote regularity, lower the risk of cataracts, and protect the heart. This crisp, lettuce-like vegetable makes a uniqu .....

Fennel

189. Fennel is a popular vegetable, spice, and flavoring, as well as an ingredient in traditional medicines. It is one of the key flavorings in absinthe. Fennel contains an anise-flavored compound called anethole, which is a potent antimicrobial against bacteria, yeast, and fungi. A lab study has shown anethole to be effective against some kinds of intestinal worms. Anethole may have some analgesic, or painreducing, effects and some anti-convulsant ef .....

Fenugreek

190. Fenugreek seeds are hard, yellowish brown, and angular. Both Indian Ayurvedic medicine and traditional Chinese medicine recommend it to treat arthritis, asthma, and bronchitis, and to improve digestion, maintain a healthy metabolism, increase libido and male potency, cure skin problems (such as wounds, rashes, and boils), treat sore throat, and cure acid reflux. Fenugreek also has a long history of use for the treatment of reproductive disorders— .....

Garlic

191. Garlic is a member of the onion family, all of whose members are rich in a variety of powerful sulfur-containing compounds, including thiosulfinates, sulfoxides and di- thiins—compounds responsible both for garlic’s characteristically pungent odor and for its health-promoting effects. Garlic is an excellent source of manganese, a very good source of vitamin B6 and vitamin C, and a good source of selenium, though you probably won’t eat enough of i .....

Ginger

192. Historically, ginger has a long tradition of being very effective in alleviating symptoms of stomach discomfort. In herbal medicine, ginger is regarded as an excellent carminative (a substance that helps eliminate intestinal gas) and intestinal spasmolytic (a substance that relaxes and soothes the intestinal tract). Modern scientific research has revealed that ginger possesses numerous therapeutic properties, including antioxidant effects, an abi .....

Green Tea and White Tea

193. Green tea is light in color because of incomplete fermentation of the leaf. White tea is tea whose leaves are picked before they open fully, when the buds are still covered with fine, white hairs. That, of course, is why it’s called “white” tea. Green tea and white tea come from the same plant, the tea plant Camellia sinensis. The main difference between the two types of tea is that the white tea leaves are harvested at a younger age than the gre .....

Horseradish

194. Horseradish is a member of the Brassica family, like broccoli and Brussels sprouts. Like other Brassica, horseradish contains significant amounts of glucosinolates— compounds that have been shown to increase the liver’s ability to detoxify carcinogens and that may suppress the growth of cancerous tumors. But horseradish is especially rich in these compounds, providing ten times as many of them as broccoli does. Horseradish is also said to aid dig .....

Marjoram

195. Marjoram is an herb with aromatic leaves. The flavonoids in marjoram have sedation qualities that help relieve insomnia, tension headaches, and migraines. They may promote a healthy heart and healthy arteries by preventing cholesterol buildup and improving blood circulation. It is also thought that they help individuals with Alzheimer’s disease. Marjoram has anti-inflammatory properties that can be beneficial for both internal and external use. I .....

Mint

196. Mint is a powerful antioxidant that contains many vitamins and minerals. This fresh herb is rich in vitamins A, C, and B12, thiamine, folic acid, and riboflavin, as well as the minerals manganese, copper, potassium, iron, calcium, zinc, phosphorus, fluoride, and selenium. Mint has been used for centuries to aid digestion and relieve indigestion. The chemical compound menthol, derived from peppermint oil, is well known for its therapeutic effect o .....

Rosemary

197. Rosemary, a versatile and much-loved green herb, has recently shown potential against cancer and age-related skin damage. Caffeic acid and rosmarinic acid, which are potent antioxidant and anti-inflammatory agents, are believed to be the active elements. These two natural acids appear to safeguard a protective protein called Hsp70, which itself reduces damage from stress and toxins. Rosemary extract may also inactivate toxins and help eliminate t .....

Saffron

198. Saffron crocus is a flowering plant that is usually used as a spice. However, it is also used in herbal supplements. Some of the compounds in saffron may have anticancer activity; others may stimulate the secretion of stomach acids and can stimulate the contraction of smooth muscles (such as the uterus). Compounds in saffron may also have some effect on lowering cholesterol and triglyceride levels.Nutritional Facts : One teaspoon of saffron provi .....

Sage

199. Like rosemary, its sister herb in the mint (Labiatae) family, sage contains a variety of volatile oils; flavonoids, including apigenin, diosmetin, and luteolin; and phenolic acids, which act as anti-inflammatories. Sage has also shown potential to enhance memory.Nutritional Facts : One teaspoon of ground sage provides 3 calories, 0.6 g carbohydrate, 0.1 g protein, 0.1 g fat, 0.4 g dietary fiber, 59 IU vitamin A, 3 mcg folic acid, 11 mg potassium, .....