HeAlThY FoOdS MaY BeCoMe JuNk FoOdS IF....

Many of our common foods are processed foods, and some processed foods are less nutritious than the original whole foods from which they are made. Processed foods usually have sugar, salt, or fat added, and fiber is taken out of them. It's healthier to try to substitute the less processed foods instead of eating the more processed ones. Let's look at some examples! Fried Foods French fries, Instant noodles Potatoes, vermicelli, and noodles are rich sources of carbohydrate. Normally, these should belong to the "grain" group in the Healthy Diet Pyramid. However, when foods get deep-fried, additional calories from oil are added as well to the original food calories. For example, the total calories of French fries not only come from the calories of potatoes, but also the calories from oil; therefore, French fries belong to "Fat, Sugar and Salt" layer but not the "Grain" layer. Also, for instant noodles, after they are deep-fried, they may no longer be in the bottom "Grain" layer, but may be considered to be on the top of the "Fat, Sugar and Salt" layer. Nutrient comparisons for less and more processed potatoes and noodles Baked Potatoes French Fries Potato Chips Soup Noodles Instant Noodles Nutrients (100 g) (100 g) (100 g) (100 g) (100 g) Energy from fat (%) 1 49 59 9 30 Fiber (g) 2.4 0 1.3 2.7 0 Sodium (mg) (in salt) 8 60 169 21 103 Natural Healthy Food Processed Food Deep-fried drumstick, chicken wings Chicken wings and chicken legs are rich sources of protein. Normally, these belong to the "Meat" group in the Healthy Diet Pyramid. However, they have large amount of fat and oil after deep-frying. Nutrient comparisons for chicken cooked by different cooking methods Steamed chicken breast Fried chicken drumstick Fried chicken wings Nutrients (2 oz) (2 oz) (2 oz) Energy from fat (%) 18 49 59 Saturated fat (g) 0.5 0 1.3 Sodium (mg) 36 60 169 Natural Healthy Food Processed Food Preserved Foods Sausage, Chinese preserved pork sausage, preserved eggs Most of the preserved foods used salt as flavoring and as preservatives to store food a longer time. Foods like sausage, Chinese pork sausage, and preserved eggs have high sodium content. Mostly, people would assume those preserved foods are belong to the "Meat, Fish, Eggs, Beans and dairy" groups. However, sausage contains large amount of energy (76% of energy) from fat and saturated fat, as well as large amounts of salt. Nutrient comparisons for less and more processed meats Lean pork Luncheon meat Sausage Nutrients (2 oz) (2 oz) (2 oz) Energy from fat (%) 52 82 76 Saturated fat (g) 3 6.1 6.1 Sodium (mg) 35 731 734 Natural Healthy Food Processed Food Dry salted vegetables Due to their high salt content as mentioned above, these should be consumed less often and in smaller amounts than fresh vegetables. Nutrient comparisons for less and more processed vegetables Fresh vegetables Salted vegetables Nutrients (1 cup) (1 cup) Energy from fat (%) 0.035 0.083 Fiber (g) 2.5 4.9 Salt (mg) 140 243 Natural Healthy Food Processed Food Sugar-added Food Cream cake The main ingredient of a plain cake is flour, and flour belongs to the bottom layer of the Healthy Diet Pyramid - "Grain" group. However, during the making process, lots of cream, butter, sugar and oil are added, while calories are also added from "Fat, Sugar and Salt" group on the same time. Thus, cream cake is a high-energy food to be eaten less frequently. Nutrient comparisons for cream cake and plain biscuits Cream cake Marie biscuits Nutrients (1 slice) (5 pieces) Energy from fat (%) 44 23 Saturated fat (g) 2.1 1 Fiber (g) 0.4 1 Salt (mg) 0 0 Natural Healthy Food Processed Food By reading the food labels from the above foods, you can notice cream cake is high in fat and saturated fat as well as low in fiber while Marie biscuits are higher in fiber and lower in fat, and are a better choice. Next time when you shop for any food, try to read the food labels and understand the food contents; they can help you to make a wiser selection. For more about food labeling, click here Sweetened Drinks - Soda, Boxed fruit juice Though soft drinks contain water and can partially relieve thirst, their high sugar content gives you 'empty calories' with no other nutrients. So, these are basically flavored sugar water. Drink these only occasionally as they belong to the top layer of the Healthy Diet Pyramid. Choose plain water or other beverages instead most of the time. Low-fat milk is rich in calcium and non-sweetened fruit juice is rich in Vitamin C while soda has them neither. Nutrient comparisons for soda, low-fat milk, unsweetened fruit juice Soda, Low-fat milk, Unsweetened fruit juice, Nutrients (8 fl. oz) (8 fl. oz) (8 fl. oz) Kilocalorie 97 102 106 Carbohydrates (g) 27 11.7 25 Sugar (g) 27 11 24 Vitamin C (mg) 0 2.4 85 Calcium (mg) 0 300 20 Natural Healthy Food Processed Food

NuTrItIoNs In NuTs AnD SeEdS

NUTS

HEALTH NUTS: RANKING NUTS

Here's our list of favorite nuts, ranked by their nutrient density. These varieties contain the most protein, fiber, B-vitamins, calcium, minerals, and vitamin E for the least amount of saturated fat:

1. Almonds
2. Filberts (hazelnuts)
3. Peanuts
4. Chestnuts
5. Pistachios
6. Walnuts
7. Cashews
8. Pecans
9. Macadamias

Almonds. Our "Top Nut" award goes to the almond. Here are the main nutrients in one ounce of almonds (a medium-size handful):

166 calories 5 grams of protein 14 grams of fat (90 percent unsaturated) 4 grams of fiber (the highest fiber content of any nut or seed), unblanched 80 milligrams of calcium 1.4 milligrams of zinc 1 milligram of iron 6.7 milligrams of vitamin E some B-vitamins, minerals, and selenium Filberts, (hazelnuts) because they are high in the amino acid tryptophan, are a good nut for sleep. Almonds and filberts have the most vitamin E (6.7 milligrams per ounce) - nearly 25 percent of the adult recommended dietary allowance. NUTRITIP Sleep Nuts } Eating a small handful of nuts as a before-bedtime snack may help you catch more Z's. Some nuts and seeds, especially whole filberts and ground sesame seeds, have a high amount of the sleep-inducing amino acid tryptophan. Walnuts have the greatest concentration of omega-3 fatty acids. Chestnuts are lowest in fat, containing only about 10 percent as much fat as other nuts. What little fat is in the chestnut (1.3 grams per ounce) is nearly all the unsaturated type. Chestnuts also contain three grams of fiber per ounce, but they are relatively low in protein. Soybean nuts and peanuts are not really nuts at all. They are legumes, and they come from plants rather than trees. Both are very nutritious. Soybean nuts, while less popular because of their less appealing taste, are actually the most nutritious nut. A quarter cup of soybean nuts contains a similar number of calories to other nuts, yet packs the following nutrients: 17 grams of protein 9 grams of fat (90 percent unsaturated) 3.5 grams of fiber 138 milligrams of folic acid (33 percent of the DV) 116 milligrams of calcium (10 percent of the DV) 2 milligrams of zinc (around 15 percent of the DV) 1.7 milligrams of iron (10 percent of the DV) 19 micrograms of selenium When purchasing soybean nuts, avoid those that are roasted in "hydrogenated" or "partially hydrogenated" oils. PEANUT BUTTER BASICS Praise for Peanut Butter! Could life go on without peanut butter? Yes, but not as pleasurably. Not only is peanut butter a nutrient-dense food, it is one that most children enjoy. Parents like its convenience. Two tablespoons of peanut butter, the usual amount for filling a peanut butter and jelly sandwich contains:. 8.5 grams of protein 4 milligrams of the B-vitamin niacin (one-third the RDA for a pre-teen child) a touch of fiber, calcium, folic acid, zinc, and iron all this in 200 calories that provide a high source of energy for a busy child. Problems with Peanut Butter While peanut butter is a favorite and nutritious family food, the peanut is not without its problems. Children who are allergic to peanuts are very allergic and, unlike many other food allergies, this is one they usually don't outgrow. If your child is allergic to peanut butter, be sure you warn the school (children share lunches) and other adults (such as playmates' parents) who may be serving your child snacks. Some people are so allergic to peanuts that even a whiff could trigger an asthmatic attack. This scare has recently prompted some airlines to have "peanut-free zones" on their flights. Beware of peanut butter hidden in candies and some Asian dishes. People who are allergic to peanut butter (which is a legume and not, strictly speaking, a nut) can often tolerate other nutbutters, such as almond and cashew. Try these alternatives carefully. Avoiding peanut butter during pregnancy and lactation may lower the chances of your infant being sensitized to peanut butter and later becoming allergic. For safety's sake spread nutbutters on bread or crackers rather than allowing children to wolf down a fingerful. Globs of peanut butter and other nutbutters can cause choking. Be careful of a toxic mold called "aflatoxin" that can grow on rancid peanut butter or spoiled peanuts. Peanut butter manufacturers are highly aware of this potentially toxic mold and take strict manufacturing precautions to eliminate it. Commercially-available peanut butters are safe. If you grind your own nuts into peanut butter, take care to use roasted nuts that are fresh. While the fat in peanut butter is about 80 percent unsaturated, hydrogenated oils may be added to the peanut butter to increase the shelf life. If hydrogenated oil is added, it must be listed on the label. You can tell whether or not peanut butter contains hydrogenated oil by whether it separates when it sits on the shelf. When non-hydrogenated peanut butter sets, the natural oils will rise to the top, and you have to stir the oil into the peanut butter after you open it. If there is no oil floating on the top of the peanut butter when you open a new jar, check the ingredient list. It probably contains hydrogenated oils. PEANUT BUTTER TIP Hold the jar upside down to help the oil settle throughout the butter. This saves a lot of messy mixing. OTHER NUT BUTTERS Peanut butter isn't the only kind of nutbutter you can spread on your whole-wheat bread. Try some variety. Almond butter is more nutrient-dense than peanut butter. It contains half the amount of saturated fat, less salt (usually), and eight times as much calcium. Peanut butter, however, contains twice as much protein and four times as much niacin (20 percent of the DV). Cashew butter is less nutritious than both almond and peanut butter. It contains less protein, fiber, and niacin than peanut butter, but it still makes a tasty piece of toast. Soy butter is a healthy alternative for those allergic to other nutbutters, is lower in total and saturated fats than peanut butter, but usually has added sweeteners to make it palatable. Sesame seed butter (called "tahini") is a favorite of Middle Eastern cuisine. It can be mixed with ground chickpeas to make hummus or combined with eggplant and spices to make baba ghanoush. NUT KNOWLEDGE Nature packs a lot of nutrition into a little nut, which is why nuts and seeds get honorable mention on our "Top Twelve Foods" list. Nuts are the seeds of different trees. They come in a variety of shapes, flavors, and preparations that add to their appeal: shelled or unshelled, raw, dry roasted, oil roasted, sugared, salted, and honey-coated. Nuts and seeds are more nutrient-dense than most other foods. They are rich sources of protein, fiber, B-vitamins, folic acid, calcium, iron, zinc, and the antioxidants vitamin E and selenium. Think nuts have too much fat to be part of a healthy diet? Wrong! Nuts do contain a lot of fat, yet ninety percent of this fat is the heart-healthy, unsaturated kind. In fact, recent studies have shown that eating nuts may reduce a person's risk of having a heart attack. Because nuts and seeds are high in monounsaturated fats, they have been found to lower LDL cholesterol. Roasted nuts are more flavorful and spoil less quickly, yet how they are roasted makes a big nutritional difference. Dry roasted nuts don't have any added fat. Oil roasted means the nuts are fried in oil, which adds around ten percent more fat calories to the nuts. This is no big deal unless the nuts have been roasted in saturated or hydrogenated fats (e.g. coconut oil); check the label. An increase in saturated fats lessen the nut's main nutritional claim to fame - they're low in saturated fats. While heating or roasting nuts does enhance the flavor and reduce spoilage, it also may alter some of the essential fatty acids. This is why processed nuts are less likely to go rancid, but the tradeoff may be a loss of healthy nutrients. Seeds and nuts themselves are more nutritious than the oil extracted from them, at least in theory. Seeds and nuts contain natural vitamin E, which protects their oil from going rancid. Processing may remove some of the natural antioxidants in the nuts and seeds. While nuts and seeds are a perfect snack, don't go nutty over their nutrition. A handful of nuts or seeds pack around 200 calories. Best to dole out a small amount into a container rather than snacking right out of the bag. The good news is that the fiber in nuts and seeds fills you up quickly, making you less likely to overeat while you're snacking and at the next meal. Sunflower and sesame seeds, along with various kinds of nuts, are a nutritious addition to salads. This also makes a small amount of nuts go a long way. Sprinkle on a spoonful and enjoy! NUTRITIP Buy Organic When it comes to nuts, organic is better. All nuts, and peanuts especially, pick up pesticide residues. Ditto for nutbutters. TOP SEEDS Seeds have nutritional profiles similar to nuts, because, after all, nuts are seeds. One ounce of hulled sunflower seeds (one medium-size handful) offers: 165 calories 5.5 grams of protein 14 grams of fat (90 percent saturated) 3 grams of fiber 2 milligrams of niacin (10 percent of the DV) 67 milligrams of folic acid (17 percent of the DV) 20 milligrams of calcium 1.5 milligrams of zinc (10 percent of the DV) 1 milligram of iron 14 milligrams of vitamin E (50 percent of the DV) 78 mcg. of selenium (there is some evidence that 100 micrograms a day of selenium may reduce the risk of cancer) NUTRITIP Soak Your Seeds Soaking seeds and nuts in distilled water overnight makes them easier to digest. Sesame seeds have a similar nutritional profile to sunflower seeds, but these tiny decorative seeds supply slightly more fiber, and twice as much calcium, zinc, and iron. Of all the seeds and nuts, pumpkin seeds contain the most iron, packing a blood-building four milligrams per ounce (six times more iron than in an ounce of beef). Yet, pumpkin seeds contain less vitamin E, calcium, folic acid, niacin, and fiber than sunflower or sesame seeds. NUTRITIP Grind Your Seeds Because sesame seeds are so small, you are unlikely to chew them and break down the seeds to release the nutrients. As a result, the seeds pass through the intestines undigested. To release all the good nutrients from these power- packed little seeds, first grind them into a meal, and then sprinkle them on salads.

NuTrIeNtS In FrUiTs

FABULOUS FRUITS Topics included in this section are: Top Ten Fruits Fruits That Are Kind To The Intestines Favourite Fruits And The Nutrients They Contain Top 10 Fiber Rich Fruits And Top 7 Vitamin C Containing Fruits TOP TEN FRUITS How you rank fruit depends upon the reason you're eating the fruit and your individual tastes. The four most valuable nutrients in fruits are fiber, vitamin C, carotenoids (e.g. beta carotene), and phytonutrients (health-building substances). Here are our rankings - an overall "Top Ten Fruits" list and our top choices for fiber and vitamin C. Our top ten ranking of fruits is based upon their content of these nutrients: vitamin C, fiber, carotenoids, calcium, and folic acid. Availability, safety, and versatility also influenced these choices. Avocado Papaya Guava Cantaloupe Orange Apricots (dried, unsulfured) Mango Strawberries (organic) Kiwi Grapefruit (pink or red) Back to top FRUITS THAT ARE KIND TO THE INTESTINES Allergies or illness can make the intestines more sensitive. Some fruits contain sugars that are easily absorbed into the bloodstream, while the sugar in other fruits may ferment and cause gas to build up in the intestines. This is hard on an intestinal lining already irritated by allergens or viruses. The ratio of fructose to glucose in the fruit as well as the fiber content determine how much of the sugar is absorbed. The higher the glucose-to-fructose ratio, the more intestinal-friendly the fruit. The most intestines-friendly fruit, especially if you are suffering from a diarrhea illness, is white grapes since they contain equal amounts of fructose and glucose. The high glucose content helps all the fructose be absorbed so little is left over to ferment into intestinal gas. And, white grape juice contains no sorbitol. Here's how these fruits rank: Most Kind to the Intestines Least Kind to the Intestines White grapes Strawberries Raspberries Blackberries Pineapples Oranges Prunes Pears Sweet cherries Peaches Apples The reason these fruits are less intestinal-friendly is because they have a higher fructose-to -glucose ratio, some contain sorbitol and some fruits have higher levels of fiber. If you are suffering from sluggish bowels or constipation, then use this nutritional quirk to your advantage since juices, such as prune and pear nectar, tend to be laxative in effect. Back to top 31 FAVORITE FRUITS AND THE NUTRIENTS THEY CONTAIN Let's face it, our food preferences are based on taste, not nutrition, which is why fruit is such a great food. Fruit tastes sweet and interesting. They have an agreeable texture, crunchy like apples, smooth like a peach, and juicy like an orange. And most fruits are surprisingly nutritious. Though not as nutrient-dense as vegetables, fruits are an important source of vitamins, minerals, and enzymes. Some fruits are more nutritious than others, but with fruits, as with vegetables and grains, variety is the spice of life. Nutrients that one fruit lacks, another fruit provides. Fructose is the principle sugar in most fruits, though sucrose is the principle sugar in others, such as oranges, melons, and peaches. Fructose is absorbed slowly into the bloodstream, so fruit gives you energy without triggering the ups and downs of the insulin cycle. Apple. An apple a day may not keep the doctor entirely away, but apples are nutritious, convenient, and always available. Apples get an A+ in fiber content, since they contain a lot of the soluble fiber, pectin, that helps to lower cholesterol. They also contain some cancer-fighting flavenoids. Eating a whole apple is more nutritious than drinking apple juice, since the fiber, vitamins, and minerals may be processed out of the juices. When the flesh of an apple turns brown, it means some of the nutrients have oxidized and are lost. To get the best that any fruit has to offer, eat it fresh. Apricot. Five apricots contain around the same number of calories as one apple, but they have much more protein, calcium, iron, vitamin K, zinc, vitamin A, and folic acid. Apricots are high in beta carotene, as well as potassium and fiber. You'll find them on our list of the top ten nutritious fruits. Apricot, dried. Dried apricots are a particularly good source of beta carotene, potassium, and fiber (3 grams per 10 dried apricot halves). When purchasing dried apricots, read the label. Preservatives, such as sulfites or sulfur- dioxide, are often used to maintain apricots' orange color. These will be listed on the label. Sulfites can be an allergen for some people. You can purchase sulfite-free apricots in health food stores. Even though they are a less appealing, brownish color, they are equally nutritious. It is not worth consuming extra sulfites just so the apricots look more orange. Avocado. Avocados are usually thought of as a vegetable, but they are really a fruit, with more nutrition than any other fruit. Avocados are especially high in protein, fiber, niacin, thiamin, riboflavin, folic acid, and zinc. Avocados get the lion's share of their calories from fat, and while these are the heart-healthy monounsaturated fats with no cholesterol, you pay a caloric price. While weight-conscious adults might want to stick to an apple a day rather than an avocado a day, the high calorie content of avocados makes them a good food for growing children. The fat content of avocados depends upon the variety. Florida avocados have about half the fat and two-thirds the calories of California avocados. Another healthy fat that avocados contain are Omega 3 fatty acids. Because avocados are so nutrient dense, we included them in our top twelve foods as well as in our "Top Ten Fruits" list. Buying and serving tips. Avocados ripen after picking. Buy the avocado when it is under-ripe, meaning it is firm, but not hard - squeezing it gently does not leave a dent. Store avocados at room temperature for three or four days until they are soft enough to dent on squeezing. To speed ripening, place the avocados in a paper bag and store at room temperature until they are ready to eat (three to five days). Including an apple in the bag speeds up the process even more. For easy eating, halve the avocado by running a knife lengthwise around the middle of the avocado. Hold the avocado in both hands and twist at the cut. The halves will separate easily, leaving the pit in one half. Spoon out the flesh and enjoy. Mash avocados into dip for children. For adults, add tomatoes, onion, and garlic to make guacamole. Storing Guacamole or Half an Avocado Avocado turns brown after it's been exposed to air. To prevent this, sprinkle lemon or lime juice on the cut side of half an avocado and cover it tightly with plastic wrap. Include lemon or lime juice in your guacamole recipe to keep it from turning brown. NUTRITIP: Avocado Sandwich A favorite sandwich for growing children (and genetically lean adults) is whole wheat bread, a thin layer of peanut butter, thinly sliced tomatoes, a thick layer of guacamole, and a mound of alfalfa sprouts. For added richness, add a thin layer of lowfat mayonnaise. Enjoy! Banana. Bananas mash easily for baby food and blend nicely into a sweet smoothie. They contain a lot of potassium, so eating a daily banana is helpful to people on certain medications, such as diuretics, which may deplete the body of potassium. Even though most bananas are imported, the easy-to-peel feature of bananas makes it easy to peel the pesticides off. Blueberries. On the surface, blueberries don't seem to pack any particular standout nutrient. Yet recent studies have shown that blueberries have healthy stuff in their skin, an antioxidant, cancer-fighting phyto, called anthocyanin . Blueberries are an excellent fruit for making smoothies. Their sweet taste and rich purple color give any smoothie a more appealing taste, texture, and color. Boysenberries. Boysenberries are a great source of fiber. Cantaloupe. Cantaloupes are high in vitamin C, beta carotene, and potassium. Cherries. Cherries contain some beta carotene, and sour cherries contain more beta carotene than sweet cherries. Dates. Dates are a good source of fiber, iron, and niacin. Figs, dried. Dried figs are high in calories and high in carbs, but they also contain abundant amounts of other nutrients, such as calcium, fiber, protein, and potassium. They make an excellent snack and add fiber when they're chopped up and included in cookies. Because of the high fiber and high calcium content, they get an honorable mention on our "Top Ten Fruits" list. Their high carbohydrate and sugar content could be a drawback for sugar-sensitive individuals, but for athletes, figs would be a great addition to a pre-game meal. Grapefruit. Grapefruit is a great fruit, low in calories, high in fiber, with lots of vitamin C. If you get the pink or red variety instead of the white, grapefruit is also rich in beta carotene. Half the fiber is the insoluble type (good for the intestines) and half is soluble pectin fiber (good for the heart). Remember, though, that a lot of fiber is in the stringy walls that separate the segments. If you're digging out grapefruit segments with a spoon, you'll miss out on much of the fiber. Grapes. The skin of red and purple grapes contain cancer-fighting anthocyanin pigments, similar to the ones in blueberries. Green, seedless grapes are not exactly nutritional standouts, but kids love to snack on them, especially on hot days. They're a popular alternative to soda or candy. NUTRITIP Good Grapes Red wine has recently been touted as a health food because of studies showing a lower incidence of cardiovascular disease in cultures that drink a lot of red wine. Red wine may help to lower cholesterol. Yet, the health properties are probably not in the alcohol , but in the grapes. Grape skins contain resveratrol , a substance that can lower cholesterol and prevent fats in the bloodstream from sticking together and clogging arteries. Eating grapes, drinking dark grape juice that is made with skins, or eating raisins may be just as heart-healthy as drinking wine, without the health hazards of alcohol. NUTRITIP The Whole Fruit, and Nothing but... Eating the whole fruit is better than drinking the juice of the fruit, especially if you are watching your weight. A cup of apple juice contains around 115 calories with minimum nutrition, yet a medium-size apple has only 80 calories with a lot more nutrition. With the whole fruit you get the filling effect of fiber, so you tend to eat less. Juice goes down quickly, so you tend to want more. Guava. Guavas are hard to find, but gobble them up when you can. They rate high among the fruits for fiber and vitamin E. Guava juice is readily available in the juice section of most supermarkets, yet it contains added corn syrup, diluting the nutritional value compared to the raw fruit. Honeydew melon. Honeydew melon is not nearly as nutritious as cantaloupe. Cantaloupe contains half the number of calories, nearly twice the protein, slightly more fiber, more calcium, and a lot more beta carotene, compared with only a trace in honey-dew. Kiwi. Kiwi is a great source of vitamin C. Try cutting it in half and eating it out of the peel with a spoon. Lemon and lime. Lemons and limes are a moderately good source of vitamin C, with lemons containing about one-third more vitamin C than limes. Lemon and lime juice add flavor to dishes, which can be helpful if you're cutting back on salt. NUTRITIP Fruit Fresheners Lemon acts like an antioxidant to keep cut fruit from quickly oxidizing (turning brown). Sprinkle lemon juice on apple slices and avocado halves or guacamole to preserve their freshness. Mango. Mangoes are high in fiber, high in beta carotene (similar to apricots and cantaloupe), high in vitamin C -- but much higher in calories than equal servings of similar fruits, such as cantaloupe and papaya. Orange. Oranges are known for their vitamin C content, but they're also a good source of folate and fiber. They even contain some calcium. As with grapefruit, the white membrane under the skin of the orange contains more vitamin C than the flesh and a lot of the pectin fiber. When peeling the orange, try to leave the white inner peeling on and eat it with the flesh (if you don't mind the slightly bitter taste). Papaya. High in calcium, folic acid, vitamin C, fiber, and carotenoids, this near-perfect fruit is becoming more widely available and affordable. Peach. The best peaches are tree-ripened and therefore locally grown. They contain some carotenoids and a tiny bit of vitamin C. Pear. A high sorbitol content, plus extra fiber, makes pears ideal for persons suffering from constipation. Most of the vitamin C in pears is concentrated in the skin, as is some of the fiber, so peeled, canned pears are less nutritious than fresh. Persimmons. Persimmons are high in fiber, carotenoids, and vitamin A. Some varieties are extremely high in vitamin C. Pineapple. Its claim to fame is that it's the fruit highest in the essential nutrient, manganese, and that it has digestive enzymes, as does papaya. Plum. Plums contain a bit of carotenoids and some vitamin C. There are many varieties from which to choose. Prunes. Prunes get an honorable mention on our "Top Ten Fruits" list because they contain at least some of many different important vitamins and minerals. Compared with other fruits, prunes are especially high in fiber (half of it the soluble type), protein, potassium, vitamin A, vitamin E, calcium, and iron. They contain a touch of zinc and niacin, and some prunes even contain a bit of beta carotene. Prunes are known for their ability to move the intestines, thanks to their high fiber content and large amounts of the stool-loosening sugar, sorbitol. Raisins. This favorite snack food is high in fiber and iron but also high in calories and sugar. You can get the iron and fiber at a lower caloric cost in other fruits. Raspberries. Of all the fruits, raspberries pack the most fiber into the fewest calories. They're also higher in folic acid and zinc than most fruits. It is difficult to wash raspberries thoroughly, making pesticides a concern. Strawberries. Strawberries have two nutritional claims to fame: they are higher in vitamin C per calorie than any other fruit and they are high in fiber. Like raspberries, strawberries lose points because of the pesticide issue. You don't peel them and because of their rough texture, they are hard to clean. Only organic strawberries make it onto our "Top Ten Fruits" list. Tangerine. This member of the orange family contains much less vitamin C, folate, and fiber than an orange, but more vitamin A and carotenoids. Watermelon. Watermelon is the top fruit source of the carotenoid antioxidant lycopene. BERRY GOOD Colorful berries (blueberries and blackberries) are full of phytonutrients (especially the skin of blueberries) which contains powerful antioxidants, called anthocyanins (from the Greek for "dark blue flower"), and cancer fighters. Blueberries are a prime example of our color rule: the deeper the color, the better the berry. Similar antioxidants are found in other reddish-purple fruits and plants, such as cherries, red cabbage, and plums. These are the type of antioxidants that are responsible for the much-touted heart-healthy effect of red wine. (You could probably get the same health benefits from munching on red grapes.) Blueberries have the highest antioxidant capacity, mainly because of the high level of anthocyanins in the blueberry's skin. Bilberries have anthocyanins in the flesh as well as in their skin. All blueberries are not created equal. The smaller, wild blueberries have more skin and less water than the plump, cultivated blueberries. Because most of the health-promoting pigment is in the skin, the smaller the berry, the more anthocyanins. When it comes to these blue benefits, bigger is not better. Blueberries are great in pancakes, muffins, over cereal, and blended into smoothies. The health properties of these often underrated berries are well worth the stain you may get on your fingers. Back to top TOP TEN FIBER-RICH FOODS Fruit Calories Grams of Fiber per 100 calories 1. Raspberries, 1 c. 60 8 2. Blackberries, 1 c. 74 7.6 3. Strawberries, 1 c. 45 3.4 4. Prunes, 1/2 c., cooked 113 7.0 5. Papaya, 1 medium 118 5.5 6. Orange, 1 medium 50 3.0 7. Apple, 1 medium 81 3.7 8. Pears, 1 medium 98 4.0 Figs, dried, 5 237 8.5 10. Avocado, half 150 4 NUTRITIP Skin Deep Much of the fiber in fruit is in the skin, especially when it comes to apples, pears, peaches, and nectarines. To get the full benefit of fiber, wash the fruit well and then eat the whole fruit - with the skin. TOP SEVEN VITAMIN C-CONTAINING FRUITS Fruit Calories Milligrams of Vitamin C 1. Guava, 1 medium 46 165 2. Papaya, 1 cup, cubed 55 87 3. Strawberries, 1 cup 45 84 4. Kiwi, 1 medium 46 74 5. Cantaloupe, 1 cup 56 68 6. Orange, 1 medium 60 75 7. Grapefruit, half 39 42

NuTrIeNtS In LiVeR

Calf's liver

Available year-round, lovers of calf's liver hold this food in very high regard not only for its tremendous storehouse of nutrients but for its delicious taste and texture.

Calf's liver is less likely to have the accumulations of toxins such as pesticides, hormones and antibiotics found in the liver of older animals. Selecting organic calf's liver provides the greatest assurance that the liver is free of these toxins. Calf's liver also is more tender and has better flavor than beef liver.

Health Benefits

Calf's liver is an exceptionally nutrient-dense food as it is an excellent source of vitamin B12, vitamin A, copper, folate, riboflavin, and selenium; a very good source of zinc, vitamin C, protein, niacin, and phsophorus; and a good source of vitamin B5, vitamin B6 and iron. Although calf's liver is also high in cholesterol and saturated fat, its concentration of so many beneficial nutrients makes it an extremely healthful food. Here are some of the most important reasons why individuals who eat meat should make calf's liver a frequent choice.

Cardiovascular Benefits

First of all, calf's liver is a very good source of protein, providing 49.1% of the daily value for protein in just 4 ounces. In addition to being a very good source of protein, calf's liver is an excellent source of vitamin B12, folate, and riboflavin, as well as a very good source of niacin and a good source of vitamin B6.

Vitamin B12, B6 and folate are all needed by the body to convert the potentially dangerous chemical homocysteine into other, benign molecules. Since high homocysteine levels are associated with an increased risk of heart attack and stroke, getting plenty of B12, folate and B6 in your diet is important. In addition to these three B vitamins, a fourth B vitamin, riboflavin is needed since it is necessary for the proper functioning of B6. Without riboflavin's assistance, vitamin B6 cannot change into its active form.

But that's not the only reason to value riboflavin for cardiovascular health. Riboflavin is also a cofactor in the reaction that regenerates glutathione, one of the body's most important antioxidants. Among its many beneficial activities, glutathione protects lipids like cholesterol from free radical attack. Only after cholesterol has been damaged by free radicals does this fat-containing molecule pose a threat to blood vessel walls.

Lastly, niacin, yet another B vitamin with cardiovascular benefits, has been used for years to safely and effectively lower high cholesterol levels, which is also important in atherosclerosis and diabetic heart disease.

A four-ounce serving of calf's liver provides an amazing 689.8% of the daily value for vitamin B12, 215.2% of the DV for folate, 129.4% of the DV for riboflavin, and 28.0% of the DV for B6, and 48.0% of the DV for niacin.

B Vitamins for Energy

As noted above in relation to its cardiovascular benefits, calf's liver is a very good source of niacin and a good source of vitamin B6. In addition, calf's liver is a good source of another B-vitamin, pantothenic acid. This particular mix of B-complex vitamins makes calf's liver a helpful food in supporting energy metabolism throughout the body, because these three vitamins are involved as cofactors that help enzymes throughout the body guide metabolic reactions.

All three B vitamins are important for energy production. Niacin is essential for the conversion of the body's proteins, fats, and carbohydrates into usable energy. Niacin helps optimize blood sugar regulation via its actions as a component of a molecule called glucose tolerance factor, which optimizes insulin activity. Vitamin B6 is essential for the body's processing of carbohydrate (sugar and starch), especially the breakdown of glycogen, the form in which sugar is stored in muscle cells and to a lesser extent in our liver. Pantothenic acid also plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. A four-ounce serving of calf's liver supplies 48.0% of the daily value for niacin, 28.0% of the DV for vitamin B6, and 25.9% of the DV for pantothenic acid.

Cancer Protection

Diets high in vitamin B12-rich foods, especially if they are low in fat, are also associated with a reduced risk of colon cancer. And, calf's liver is also an excellent source of selenium and a very good source of zinc. Selenium helps reduce the risk of colon cancer since it is needed for the proper function of glutathione peroxidase, an important internally produced antioxidant that not only protects the cells of the colon from free radicals and cancer-causing toxins, but has also been shown to reduce the severity of inflammatory conditions like asthma and rheumatoid arthritis. Selenium is incorporated at the active site of glutathione peroxidase, which is particularly important for cancer protection. Glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules, which might otherwise wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells. For this and other reasons, foods rich in selenium are also associated with a reduced risk for colon cancer. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer have suggested a strong inverse correlation between selenium intake and cancer incidence. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells. Just four ounces of calf's liver supplies more than 82.6% of the daily value for selenium. Calf's liver is also a very good source of zinc, which along with vitamin A, another nutrient for which calf's liver is an excellent source, is essential for the health of epithelial tissues, including the endothelium--the lining of the blood vessels. These two nutrients provide another way in which calf's liver can help to prevent the blood vessel damage that occurs in atherosclerosis. Four ounces of calf's liver provide way more than 100% of the daily value for vitamin A-609.7% in fact, plus 72.0% of the daily value for zinc.

Protection against Emphysema

If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as calf's liver, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.

While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.

Baybutt's earlier research had shown that rats fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.

In his initial research, Baybutt took just weaned male rats and divided them into two groups, one of which was exposed to cigarette smoke, and the other to air. In the rats exposed to cigarette smoke, levels of vitamin A dropped significantly in direct correlation with their development of emphysema. In the second study, both groups of rats were exposed to cigarette smoke, but one group was given a diet rich in vitamin A. Among those rats receiving the vitamin A-rich foods, emphysema was effectively reduced.

Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as calf's liver, is a daily part of your healthy way of eating.(October 21, 2004)

Optimizing Immune Function

The large dose of vitamin A and zinc supplied by a serving of calf's liver can significantly help immune system function. Vitamin A is critically important for the health of epithelial and mucosal tissues, the body's first line of defense against invading organisms and toxins. The epithelium is a layer of cells forming the epidermis of the skin and the surface layer of mucous and serous membranes. All epithelial surfaces including the skin, vaginal epithelium, and gastrointestinal tract rely upon vitamin A. When vitamin A status is inadequate, keratin is secreted in epithelial tissues, transforming them from their normally pliable, moist condition into stiff dry tissue that is unable to carry out its normal functions, and leading to breaches in epithelial integrity that significantly increase susceptibility to the development of allergy and infection.

So, when our vitamin A levels are low, we are much more susceptible to infections such as recurrent ear infections or frequent colds, or we may wind up with an immune system that is overactive, leading to autoimmune diseases like rheumatoid arthritis. In fact, low vitamin A levels in Third World countries are blamed for the huge amounts of complications and deaths due to childhood diseases like measles. When children in these areas are given adequate amounts of vitamin A, the number of deaths from these illnesses drops dramatically, just one demonstration of the importance of vitamin A for strong immune function.

Zinc, the most critical mineral for immune function, acts synergistically with vitamin A, promotes the destruction of foreign particles and microorganisms, protects against free-radical damage, is required for proper white cell function, and is necessary for the activation of serum thymic factor--a thymus hormone with profound immune-enhancing actions. Zinc also inhibits replication of several viruses, including those of the common cold.

Calf's liver's supply of these two nutrients alone provide reason enough to rely on this healthful food for immune support, but the same four-ounce serving of calf's liver also contains 58.6% of the daily value for vitamin C.

One of the best known antioxidant and immune supportive nutrients, vitamin C is vital for the proper function of the immune system. The primary water-soluble antioxidant in the body, vitamin C disarms free radicals, thus preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer.

Free radical damage to other cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts. Vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, is thus also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.

Free radicals also oxidize cholesterol. Only after being oxidized does cholesterol stick to the artery walls, building up in plaques that may eventually grow large enough to impede or fully block blood flow, or rupture to cause a heart attack or stroke. Since vitamin C can neutralize free radicals, it also helps prevent the oxidation of cholesterol.

Minerals that Support Energy Production, Bones, Blood Vessels and Colonic Health

Calf's liver is also an excellent source of copper and a good source of iron.

Copper is an essential component of the enzyme, superoxide dismutase, which is important in energy production and antioxidant defenses. Copper is also necessary for the activity of lysyl oxidase, another enzyme that is involved in cross-linking collagen and elastin, both of which provide the ground substance and flexibility in blood vessels, bones and joints. Copper's involvement in both antioxidant defense and joint tissue production may be why people with rheumatoid arthritis find copper helpful for relieving some of their symptoms. Low dietary intake of copper may also be associated with increased fecal free radical production and fecal water alkaline phosphatase activity, risk factors for colon cancer. Iron is primarily used as part of hemoglobin, the molecule responsible for transporting and releasing oxygen throughout the body. But hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, Mother Nature supplies both minerals in calf's liver; a four-ounce serving provides 450.5% of the daily value for copper, along with 16.5% of the DV for iron.

Calf's liver is also a very good source of zinc. In addition to maintaining prostate health, another reason for older men to make zinc-rich foods, a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of 396 men ranging in age from 45-92 that was published in the September 2004 issue of the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine. (October 18, 2004)

Description

Lovers of calf's liver hold this food in very high regard. This is not just because the liver from a baby cow is a storehouse of nutrients, but because it also has a delicious taste and delicate texture.

In Latin, the scientific name for cow (the source of calf's liver) is Bos taurus.

History

Cows and calves were first domesticated for beef in the regions of Greece and Turkey about 4,000 years ago. It was not only the muscular parts (the meat) of cows and calves that were consumed, but also the organs, including the liver. Cows and the food that they provide have been revered in many civilizations throughout history, even being considered sacred in India and some parts of Africa.

Today, calf's liver is part of many different cuisines throughout the world. In European countries, including Italy, France, Austria and Germany, it is considered a delicacy. Fegato alla Veneziana (liver and onions) is one of the most famous dishes in the culinary history of Venice, Italy. Calf's liver also plays an important role in Jewish cooking with chopped liver being a very popular and traditional food in this cuisine.

How to Select and Store

There are a few clues you can look for that will help you choose fresher quality calf's liver. Always examine the sell-by date on the label and choose that with the latest date. Calf's liver should be shiny in appearance and have a pleasant smell.

It is very important to purchase calf's liver that was from an organically raised animal. Because the liver is the body's primary organ for disabling toxic substances, more toxic substances are often found in the liver than in any other body part. Buying organic calf's liver will give you more assurance that the liver you are feeding yourself and your family does not have accumulated toxins, including pesticides, hormones or antibiotic residues. Buying organic will also increase the likelihood that animals were raised in a more humane manner.

Since calf's liver is very perishable, it should always be kept at cold temperatures, either refrigerated or frozen. Refrigerate the calf's liver in the original store packaging, if it is still intact and secure, as this will reduce the amount of handling involved. Calf's liver will keep in the refrigerator for only one or two days.

If you will not be able to cook the liver within one or two days of purchase, you can freeze it in a cold temperature freezer. Using either aluminum foil or freezer paper, wrap the calf's liver carefully so that it is as tightly packaged as possible. It should be able to keep for three to four months in the freezer.

Tips for Preparing Calf's Liver:

In order to ensure even cooking, cut the liver into even sized pieces. Do not overcook the liver because it will tend to become very tough and fibrous.

A Few Quick Serving Ideas:

Braise calf's liver and mushrooms in red wine.

Healthy sauté calf's liver and onions.

Mix together cooked calf's liver, boiled eggs and healthy sautéed onions to make chopped liver spread.

Safety

Calf's Liver and Purines

Purines are naturally-ccurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as calf's liver.

Special Handling of Calf's Liver

Special safety precautions are important when handling calf's liver. However, the following recommendations should be used as guidelines when handling any animal flesh involved in a meal.

When you are at the grocery store, purchase calf's liver last. Since raw meats contaminate other grocery items, keep fresh calf's liver apart from other items. Put calf's liver in a plastic bag, so juices won't drip onto other foods.

Store the calf's liver separately from cooked foods, and refrigerate or freeze it immediately after bringing it home. Never leave calf's liver in a hot car or sitting out at room temperature. Packaged calf's liver may be refrigerated in its original wrapping in the coldest part of the refrigerator (usually the bottom back) for three to five days after purchase.

Always wash your hands thoroughly with hot soapy water before preparing foods and after handling calf's liver. Don't let the calf's liver or its juices touch ready-to-go foods, either in the refrigerator or during preparation. Don't put cooked foods on the same plate that held the calf's liver. Always wash utensils that have touched the calf's liver with hot, soapy water before using them for cooked meats. Wash counters, cutting boards and other surfaces any raw meat may have touched. These surfaces may be sanitized by cleaning with a solution of 1 teaspoon chlorine bleach per quart of water.

Never brown or partially cook calf's liver, then refrigerate and finish cooking later, because any bacteria present would not have been destroyed and can multiply.

The Importance of Organic Calf's Liver

Also, as previously explained under How to Select and Store, it is particularly important to select liver from an organically-fed animal.

Nutritional Profile

Calf's liver is an excellent source of the minerals copper and selenium as well as an excellent source of vitamin A, vitamin B2, vitamin B12 and folate. In addition, it is also a very good source of protein, vitamin C, zinc, niacin and phosphorous and a good source of vitamin B5, vitamin B6, and iron.

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised.

Calf's liver, braised 4.00 oz-wt 113.40 grams 187.11 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin B12 (cobalamin)	41.39 mcg	689.8	66.4	excellent
vitamin A	30485.26 IU	609.7	58.7	excellent
copper	9.01 mg	450.5	43.3	excellent
folate	860.70 mcg	215.2	20.7	excellent
vitamin B2 (riboflavin)	2.20 mg	129.4	12.4	excellent
selenium	57.84 mcg	82.6	7.9	excellent
tryptophan	0.25 g	78.1	7.5	excellent
zinc	10.80 mg	72.0	6.9	very good
vitamin C	35.16 mg	58.6	5.6	very good
protein	24.53 g	49.1	4.7	very good
vitamin B3 (niacin)	9.61 mg	48.0	4.6	very good
phosphorus	361.75 mg	36.2	3.5	very good
vitamin B6 (pyridoxine)	0.56 mg	28.0	2.7	good
vitamin B5 (pantothenic acid)	2.59 mg	25.9	2.5	good
iron	2.97 mg	16.5	1.6	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%

NuTrIeNtS In ReD MeAt

Red meat

Red meat, such as beef, pork and lamb, is an important part of a balanced diet and contains many of the nutrients essential for good health and well-being, as well as for healthy growth and development in children. Red meat and to a lesser extent chicken and fish are the best sources of easily absorbed haem iron.

KEY NUTRIENTS DERIVED FROM RED MEAT: see Essentials Nutrients Iron Zinc Selenium Vitamins Protein

We all need a healthy, balanced, nutritious diet, but certain groups of people may be more at risk of becoming deficient of some of the important nutrients found in lean red meat.

These include:

Under fives Teenagers Slimmers Women throughout their reproductive years Elderly people

In recent years, meat has been produced with considerably lower levels of fat. New butchery techniques remove most of the fat and provide cuts of meat that are ideal for quick cooking methods, such as microwaving, stir frying, dry frying and griddling.

FACT: Today, 100g of lean pork leg steak contains less fat than 100g of standard cottage cheese(1).

FACT: The leanest form of pork, beef and lamb today contains less than 10% fat, compared to at least 25% in the 1970s.

FACT: Less than half the fat in pork and beef is saturated, and only just over half in lamb.


The role of red meat in a balanced diet

Lean red meat and lower-fat meat products, when eaten with starchy carbohydrates, fruit and vegetables, form part of a healthy, balanced diet.

The fat content of lean red meat has been reduced dramatically in recent years Many of the important nutrients in meat are found in the lean part, so it is possible to reduce the fat without reducing the nutritional benefits Red meat provides important vitamins such as B vitamins and vitamin D Red meat is a rich source of minerals such as iron and zinc Red meat is an important source of many types of vitamins, particularly B vitamins, and vitamin D. In fact, red meat is now recognised as an excellent source of vitamin D and is considered the largest natural source of vitamin D, second only to vitamin D fortified fat spreads

EaTiNg ReD MeAt ToO OfTeN MaY RiSk To BrEaSt CaNcEr

CHICAGO - Eating red meat may raise a woman’s risk of a common type of breast cancer, and vitamin supplements will do little if anything to protect her heart, two new studies suggest.

Women who ate more than 1½ servings of red meat per day were almost twice as likely to develop hormone-related breast cancer as those who ate fewer than three portions per week, one study found.

The other — one of the longest and largest tests of whether supplements of various vitamins can prevent heart problems and strokes in high-risk women — found that the popular pills do no good, although there were hints that women with the highest risk might get some benefit from vitamin C.

NuTrIeNtS In VeGeTaBlEs

No single vegetable contains all nutrients required for our body to function properly and if we do not consume a large variety of vegetables daily, we need to absorb a vitamin supplement instead.

Life expectancy would grow by leaps and bounds if
green vegetables smelled as good as bacon.
                                   (Doug Larson)

A great variety of plant nutrients is found in vegetables we consume. Green leaves - whether from cabbage or such leaf vegetables as spinach - are rich sources of vitamins A and C; vitamin A is essential for eyes and skin, while vitamin C is necessary to maintain a healthy connective tissue, Calcium, very important for the bone structure of growing children, and iron, necessary for healthy blood, are also provided by these plants.

Other green vegetables, such as broccoli and kale, also include some of the B vitamins, a large group needed by the body to extract energy from carbohydrates. Peas and beans furnish vitamins of the B group; only vitamin B12, which is not produced by plants, need come from other sources.



Roots and tubers, often considered as mere carbohydrate filters, are also vitamin-rich. One medium-sized potato can supply up to a third or more of the body's daily requirement of vitamin C, as well as some of the B vitamins. Sweet potatoes are similarly nourishing, and provide the body with vitamin A. Carrots are another source of vitamin A: carotene, a basis of the vitamin, was named after this vegetable.

Many vegetables are also important sources of proteins: peas and beans contain the highest proportion, but potatoes also have a significant amount, as do green leaves and the cabbage family, especially Brussels sprouts. All proteins consist of long folded chains of complex molecules called amino acids. The human body can make most of the amino acids it needs for its growth and repair, but some must come from the proteins we eat. Meat, fish and animal products such as eggs and cheese are complete protein foods since they contain the full complement of these crucial amino acids.