Fruits vs. Vegetables: What's What?

Ideas for my blog posts are often inspired by my teachers, who pour nutrition information into our brains each week and take the time to answer all of our eager questions; or they are inspired by family, friends or other PWN readers – people who are fairly interested in nutrition and knowledgeable enough to ask really great questions. Today’s post, though, is inspired by a group of 7-year olds. And, it happens to be an extremely tough question that has me stumped!

As I’ve mentioned before, I spend some time each month working with an organization that teaches nutrition and cooking skills to underprivileged people. It’s very fun and fulfilling, and I especially love working with the kids. The class I am doing right now is all kids, and last week during their nutrition lesson they asked us what the difference is between a fruit and a vegetable.

This question caused all of us to pause. It’s one of those things that is often discussed but rarely agreed upon. For some reason it’s hard for us to grasp and accept that, say, a tomato is a fruit.

So, I think I’ll clear this up for once and for all! Or at least I'll try...

A fruit, according to the dictionary, is “the developed ovary of a seed plant with its contents and accessory parts, as the pea pod, nut, tomato or pineapple”.

A vegetable, then, is “any plant whose fruit, seeds, roots, tubers, bulbs, stems, leaves, or flower parts are used as food, as the tomato, bean, beet, potato, onion, asparagus, spinach, or cauliflower”.

Still confused? Me too.

Other sources say that anything with one or more seeds should be considered a fruit. This would include things like tomatoes, avocados, peppers, green beans, zucchini and cucumbers. And apparently in 1983 the Supreme Court ruled that tomatoes should be classified as vegetables when it comes to tariffs. But, that doesn’t mean it’s a vegetable, so I guess it’s still a fruit. Vegetables, rather, are edible parts of plants that don’t have seeds. These “edible parts” include leaves, stalks, roots, flowers or stems.

So, the difference between a fruit and a vegetable is still fairly confusing, but hopefully the more technical definitions at least shed some light on what’s what. And at least now I have some fact-based information to go by when this subject comes up in conversation!

Nutrition for Healthy Ears

Right now we are learning about the special sense organs: sight, hearing, balance, taste and smell. These are all senses that tend to weaken as we age, so it is important to do whatever we can to keep them healthy. And as you probably can guess, nutrition is one of the best ways to do this. I’m going to talk about ears, because I found the nutrition information particularly interesting.

Our ears have two main purposes: hearing and equilibrium. Both the external ear and the middle ear are involved purely in hearing; the inner ear, however, includes sense organs for both hearing and balance. The tiny bones of the middle ear absorb sound vibrations and send them to our inner ear, which then connects the sounds with our brain to receive a message. There are receptors in the inner ear that send information to our brain about the position of our head at certain times. Our brain then uses this information to keep us balanced.

These equilibrium receptors of the inner ear are called the vestibular apparatus. Vestibular training, then, means “exercising” or strengthening your vestibular apparatus so it is more effective in keeping you balanced. Kids tend to do much more vestibular training than adults – cartwheels, somersaults, headstands, and just general play. This helps them to develop their sense of balance and equilibrium, and gives them strong balance as they reach teenage years. Since most adults do very littler vestibular training, balance is more difficult for them. This is why things like yoga, pilates and other forms of balance training are so important. These activities are especially beneficial to elderly people, because falling is riskier for them. Their bones are more frail and they are more likely to break something if they fall.

Some people get wax buildup in their ears. Some amount of wax is normal and healthy – it protects your ear canal and ear drum from foreign substances that may enter the ear. Too much earwax, however, can cause hearing loss, pain, or other sickness such as a bad cough. Healthy earwax is fluid and soft, and should be easy to remove if it starts to build up. When earwax is thick or crusty and hard to remove, it may be sign that someone’s omega-3 to omega-6 balance is off because they have consumed too many omega-6s and not enough omega-3 fatty acids. Food sources of omega-6s include vegetable oil, other plant-based oils, and lean meats. Since so many of our processed foods are cooked in vegetable oil, Americans tend to get more omega-6s than omega-3s in their diets. Food sources of omega-3 fatty acids include flaxseeds, walnuts, salmon, soybeans, halibut, shrimp, tofu and scallops.

Many small children are prone to ear infections. Chronic ear infections are often a result of a diet high in foods that create mucus buildup, such as sugar, caffeine, dairy products, eggs, wheat, refined carbs, beer, and anything that contains food additives. Often times the child may be allergic or have an intolerance to one of these foods, and the earache is just a side effect of this. When parents remove wheat, dairy and processed foods from the child’s diet, ear infections often improve significantly.

Have you ever experienced a temporary ringing in the ears? This is often a sign of a B-vitamin deficiency. It can also be caused by a very low-fat diet. Since the nerves in our ears (and throughout the rest of our body!) must be wrapped in fat for protection, a low-fat diet can sometimes lead to hearing loss or ringing in the ears.

If you or someone you know has hearing loss, ear infections, or other ear issues, a mucus cleansing diet can be very helpful. This includes a large amount of fresh fruits and vegetables, and little or no processed foods, refined carbs, sugar, alcohol or caffeine. A lemon and ginger tea can also be helpful in clearing up mucus. Ginkgo biloba has also been used for hearing loss with some success.

The 6 Weight Loss Myths, Part 2 of 2

A continuation of yesterday’s post…

#4 The Carb Myth: Eating low carb or no carb will make us thin

This is not true! In fact, carbs could even be considered the most important foods in our diet for long-term health. Our body burns glucose for energy (see information on metabolism here), and this glucose comes from carbohydrates. The key is to eat the right kinds of carbs. Refined or processed carbs slow down our metabolism, but complex carbs eaten in their natural state actually speed up our metabolism. Some great sources of complex carbs include fresh fruits and vegetables, nuts, seeds, legumes and whole grains. These carbohydrates contain phytonutrients, which are plant chemicals that are essential for optimal health. Phytonutrients turn on certain genes that help us burn fat and also slow the aging process inside our bodies. Eating unprocessed carbs is also important because they contain more fiber and will not turn into sugar as rapidly inside the body. This will help keep blood sugar levels balanced.

#5 The Avoidance Myth: Skipping meals helps us lose weight

When we eat is just as important as what we eat. When we skip meals, our bodies start to feel starved. This eventually leads to overeating, which can start a viscous cycle of starving and then overeating. This rule applies to the very first meal of your day: breakfast. Don’t skip it! When people skip breakfast or don’t eat a breakfast with some protein, complex carbohydrates and fat, they tend to have slower metabolisms. A balanced breakfast jump starts our metabolism for the day, allowing us to have more energy and burn more fat throughout the day.

Food and calorie intake ideally should be spread out throughout the day. Our last meal of the day should be eaten at least two hours before we go to sleep. This is because our bodies need to put their energy toward digestion. If we try to eat and then go right to sleep, our sleep will be restless and digestion will be incomplete.

#6 The Protector Myth: Government policies and food industry regulations always have our best health interests in mind

Unfortunately, the government does not have the resources to create a food pyramid for each of us as individuals. Every person is different and has different health and nutrition needs. We need to educate ourselves and take control of our own health and that of our family. We are all capable of doing this, as long as we are willing to put some effort into it.

Large amounts of research and money are put into creating foods that are processed and unhealthy. The government is faced with the daunting task of managing our food supply, and inevitably the solutions are not always perfect. But if we can gain a better understanding of what processed foods are and what they do to our bodies, we will be able to make better decisions about what we choose to eat. I strongly encourage each of you to do your own research and make your own decisions – take responsibility for your health. Poor diet is the #2 cause of death in America, behind only smoking.

I hope these myths have helped clear some things up for those of you looking to lose weight. My best advice is to forget about dieting altogether. Instead, try to gradually move to eating 100% whole foods. You can eat as much or as often as you want – just eat whole foods. This is a great first step and I promise you will notice incredible changes in your body. Plus, grocery shopping gets so much easier! Grains, fruits, vegetables, meat, fish, nuts, seeds, beans, legumes, oils… all delicious and the possibilities are endless if you are willing to get creative in the kitchen!

Weight Loss: Understand Your Body

When I wrote about the weight loss case study I was doing for my Weight Loss class, I received so many e-mails from readers volunteering to be my experimental client. This made me realize how important weight loss is to so many people. The class is very interesting because we talk not only about the standard approach to weight loss (burn more calories than you consume each day), but also the holistic approach. The holistic approach takes into account each person’s biochemical individuality, recognizing that a diet that works for one person may not work for another.

I want to provide you guys with some information on weight loss, so those that are interested can start to understand the entire picture better. I believe that in nutrition, education is key. When someone understands what certain foods are doing to their body, they are better equipped to make decisions about their health and lifestyle.

• The body must have glucose to fuel red blood cells and the central nervous system. Red blood cells carry oxygen throughout the body, which is necessary for life; the central nervous system is basically our brain. Glucose comes mainly from carbohydrates. So, those who eat a no-carb or very low-carb diet may feel great for a few weeks as their body starts to lose weight, but once all their stored glucose is used up, they may start to experience low energy, cloudy thinking, fatigue, and other things.

• We OBTAIN energy from macronutrients: fats, proteins, carbs. We are able to actually USE the energy because of the micronutrients: vitamins and minerals. This is why a varied diet is so important!

• Overweight people tend to store fat more efficiently. They contain a higher amount of a certain enzyme that promotes fats storage in the body. Men tend to have this enzyme concentrated around their midsection, and women have more of it around their chest, hips and thighs. After weight loss, this enzyme’s activity actually increases, which is partly why it’s so difficult for people who lose weight to keep it off.

• Muscle is more metabolically active than fat. Therefore, muscle increases our resting metabolism, helping us to stay leaner. This is why strength-training exercises such as pilates, yoga and weight lifting are so important. Over the past few years, I have actually decreased my aerobic exercise (mainly running) and increased my strength training, and I have noticed huge differences in how I look and feel. But, that doesn’t mean aerobic exercise is not important too – it’s very helpful for weight loss. Both can work together to create a healthy body.

• It takes the stomach 20 minutes to tell the brain that it is full. For this reason, some people say that putting your fork or spoon down between each bite, and chewing thoroughly and slowly, is an important key for weight loss.

• Being underweight is just as dangerous as being overweight, as far as what it does to your body.

• 10% of the calories we consume at a meal are used for digestion of that meal. So, if we eat a 500-calorie lunch, 50 of those calories are burned up as our body works to digest that lunch.

I hope some of you find these things interesting and/or helpful. The weight loss picture is so much bigger than calories in vs. calories out. Once people start to understand all the different components of weight loss, I believe they will have an easier time adjusting their eating habits and will be able to feel good about the healthy changes they are making for their body.

Blood Sugar & Insulin Resistance

I am reading a book right now for my Body Typing class called The Nutrition Solution: A Guide to Your Metabolic Type, by Harold J. Kristal, D.D.S. & James M. Haig, N.C. According to this book, there are four different metabolic types, and people need to eat according to their metabolic type in order to maintain the proper acid/alkaline balance inside their bodies. The idea is that once this balance is achieved, all metabolic systems will be functioning optimally and one is more likely to avoid things like weight gain and disease.

I’m not sure I really buy into this metabolic typing theory, but many nutritionists do. Call me crazy, but it just seems unrealistic to me that we can put every person on the earth into 1 of 4 categories, and if they eat the diet for their category, they will stay healthy.

However, the book is still interesting to me and I really like their description of insulin resistance. Blood sugar is a major problem for many people, whether they know it or not. I didn’t even realize I had blood sugar issues until I started nutrition school. Basically, when we eat, our pancreas releases a hormone called insulin. This insulin acts as a “key” that unlocks our cell’s doors, so that energy (in the form of glucose) from our food can enter. Without glucose, our cells have no energy. Our brain cells ESPECIALLY need glucose and will stop functioning properly without it. SO, insulin is very important. I'll do my best to explain it in simple terms - stick with me, because understanding this stuff can be helpful if you or someone you know may have blood sugar issues.

So when we eat food, insulin lets it into our cells so we get energy. But when we eat foods that are really high in sugars, our pancreas needs to release LOTS of insulin to quickly get all of that sugar out of our blood. All of this insulin causes cell walls to become crowded. They begin to reject insulin because they are so overwhelmed. Without insulin, the sugar begins to build up in the blood. Sugar buildup in the blood interferes with proper metabolism and can eventually lead to disease.

We learned that people with blood sugar problems may suddenly NEED to eat and get cranky and cannot think about anything else until they get food. And I thought “that’s totally ME!” When I’m hungry, I have a really difficult time staying even-tempered and waiting patiently until I get food. I remember once I was a young kid and we were driving home from somewhere, and I just hit a wall. I got out of the car and just plopped down onto the driveway and began to cry. My mom and sister kept asking what was wrong, and all I could say was “I’m dysfunctional!” I didn’t really even know what that word meant at the time, and my sister totally made fun of me for using it, but my brain couldn’t think or react to anything because it needed fuel so badly!

I’ve worked hard to adjust my diet so I don’t experience such dramatic fluctuations in my blood sugar anymore (in a nutshell, more protein and fats!). However, according to this book I’m reading, I am a “fast oxidizer” meaning I tend to metabolize quickly. This means the sugars go into my cells fast and I am hungry again sooner than others may be. (But, keep in mind I’m not totally buying into this book… it also says that I am more likely to sleep well (totally not true); like to sleep in (again, not true), and have small to medium pupils (no idea if this is true or not!)).

When dramatic blood sugar fluctuations occur over extended periods of time, people can become insulin resistant, which can lead to things like diabetes and heart disease. Insulin resistance is typically accompanied by high triglyceride levels (this is a blood test your doctor can do); low HDL cholesterol; and elevated blood pressure. Those with insulin resistance tend to be at higher risk of cardiovascular disease than other people. This is because the accumulation of the hormone insulin on our cells can eat away at our blood vessels. And we all know that heart health depends on healthy blood vessel walls, so when they become corroded, our heart suffers.

Things that improve the cell’s ability to “fix” blood sugar issues include weight loss, exercise, and (of course) proper nutrition. According to this book, “proper nutrition” means eating according to your metabolic type. However, according to me, “proper nutrition” means avoiding processed and refined foods whenever possible and eating fresh, whole foods that give you energy and make you feel healthy and satisfied.

Blood sugar is a huge topic and I have only scratched the surface here. However, I think people should be aware of how it affects the body, particularly if it is allowed to occur for longer periods of time. It is possible to get it under control with some simple lifestyle changes, and I believe people will be more motivated to make these changes if they fully understand blood sugar and realize that if they don’t make changes, they are truly putting their body at risk for disease.

Oxalates

As promised on Monday, I am going to give a quick overview of oxalates. I think it’s important for people to understand what they are, which foods they are in, and how they impact which nutrients you obtain from your foods.

What are they?

Oxalates are organic acids, and are made inside of plants, animals and humans on a regular basis. They are considered binders, because they combine chemically with nutrients to form certain substances that the body simply cannot absorb. Oxalates occur naturally due to the incomplete oxidation of carbohydrates. Oxalates or oxalic acid is found in many foods in high levels; however, they are found in certain household products in toxic levels. These include things like bleaches, anti-rust products, and metal cleaners.

Which foods contain high amounts of oxalates?

• Berries
• Currants
• Kiwi
• Purple grapes
• Figs
• Tangerines
• Plums
• Rhubarb
• Spinach
• Eggplant
• Endive
• Swiss chard
• Beet greens
• Collard greens
• Okra
• Parsley
• Kale (so sad!)
• Leeks
• Legumes
• Quinoa
• Celery
• Green beans
• Sweet potatoes
• Almonds
• Cashews
• Peanuts
• Soy products
• Wheat bran
• Wheat germ
• Cocoa
• Chocolate
• Black tea
• Coffee

What do oxalates do to the nutrients in our food?

The oxalates in food will bind with certain nutrients and carry them right through our digestive tract and out of our body through the urine, preventing absorption. And if the nutrients are not absorbed, we are not getting any of their health benefits. It’s as if the food never contained them in the first place. Nutrients that are affected by oxalates include calcium, iron, zinc, copper, magnesium, and vitamin B6. The main nutrient affected, though, is calcium.

People with kidney problems, gout or rheumatoid arthritis are advised to avoid foods containing high amounts of oxalates as much as possible. This is because the oxalates form crystals that are very sharp, and although they are small, they are still large enough to irritate the body. When these crystals are deposited into our tendons, joints, kidneys or organs, we experience pain and eventually more serious health problems like the ones listed above. If you are trying to increase your calcium or iron intake, it may also be a good idea to cut back on foods high in oxalates. However, I’m hesitant to give this advice because so many foods that contain oxalates also contain many other beneficial nutrients that our body needs. I think a varied diet will help ensure that you are receiving all essential nutrients, and not consuming too much of one food that contains high amounts of oxalates.

For most people who do not have serious health problems, including foods with oxalates in the diet is fine. Just make sure you eat a varied diet and don’t consume large amounts of oxalate-rich foods for extended periods of time (for example, don’t make spinach your one and only green vegetable).

When we cook our foods, the oxalates decrease by about 10% at best. There is really no easy way (so far) to reduce oxalates in the above foods. The farm that Ed and I do our CSA with, Grant Family Farms, is supposedly working on a spinach plant that is very low in oxalates. Some of the farmer’s assistants came to our classroom last week to talk to us about organic farming, and mentioned this. I got really excited – hopefully that spinach will show up in our CSA box at some point!

So now you know about oxalates. Hopefully it’s not too disheartening – just remember that there are still so many good things in vegetables and eating all the oxalates in the world is still better than eating processed foods!

The Major Minerals, Part 3: Magnesium, Potassium & Sulfur

This is the third and final day of major minerals. I know it may seem a little dull, but my hope is that you are realizing the importance of each of these tiny nutrients. And that you are also seeing the bigger picture: our diets must be balanced and varied. Things like counting calories, eliminating fats, or eating the same thing for breakfast every morning are not going to cut it. If we do those things, our body will be lacking in some major nutrients and our weight, mood and overall health will suffer. We need to eat fresh foods, not processed foods. We need to recognize the fact that processed foods and things like alcohol, sugar, and some medications can really interfere with our nutrient absorption. If we understand how these relationships work, we can make better decisions to support our health.

Just some things to keep in mind! Moving on…

Magnesium

Magnesium plays a role in metabolism through enzyme activation and energy production. It is also vital for cell reproduction, as well as brain, heart, liver and kidney health. So, pretty much everything in your body depends on magnesium! And despite this, magnesium deficiencies are very common. Many people are consuming enough magnesium, but are not absorbing enough magnesium. Things that reduce absorption and/or increase secretion (before utilization) of magnesium include alcohol, high calcium intake (especially if you are taking calcium supplements), diuretics such as coffee or tea, liver or kidney disease, and oral contraceptives. Some signs of a magnesium deficiency include fatigue, mental confusion, irritability, heart problems, muscle cramping, loss of appetite, insomnia, and stress.

The best food sources of magnesium include tofu, legumes, seeds, nuts, whole grains, and (as always!) leafy greens.

Potassium

When we think potassium, we think bananas. It’s just one of those things – like milk and calcium. But in reality, bananas are not the best food source of potassium. They are high on the list, but other great sources include potatoes, avocados, tomatoes, cantaloupe, chicken, salmon and lima beans.

Potassium works with sodium and chloride to maintain fluid and electrolyte balance inside and outside of our cells. It also helps maintain acid-base balance inside our body – something that is critical to our health. Remember, disease only grows in an overly-acidic environment. Potassium is also important for muscle and nerve cells, and heart, kidney and adrenal function. Low potassium levels are linked to high blood pressure, and depletion can occur when someone has diarrhea, excessive sweating or vomiting. Some signs of a potassium deficiency are muscle weakness, fatigue, mental confusion, irritability, and heart problems.

Sulfur

Sulfur stabilizes proteins, forms parts of the B-vitamins, and makes up part of the hormone insulin. Insulin is that hormone we all abuse when we eat too much sugar at once. It’s important, and we want to take care of it, because when it becomes tired and worn out from responding to our sugar habit, it can lead us to disease, especially diabetes. The body’s sulfate intake needs are met as long as there is adequate protein in the diet, so a deficiency in sulfur is rare. The best food sources are any protein-rich foods. A fairly easy mineral – but still important!

Tomorrow I’ll wrap up the Major Minerals with some explanation on the best way to cook vegetables so as to retain all the minerals. It’s simple but very important, and many are unaware of a common practice that is actually sucking all the minerals right out of the vegetables!

The Major Minerals, Part 2: Calcium & Phosphorous

Before we get into these minerals, I want to ask a favor of you guys. Please click on the link below and sign Jamie Oliver’s petition to improve the quality of food in America’s schools and to help improve cooking skills in our country. It’s super easy and fast, and it’s obviously a great cause, so if you can take a few seconds to do it, that would be great! Thanks!

Jamie Oliver’s Petition

Let’s continue with the major minerals… (see yesterday’s post for sodium and chloride).

Calcium

Calcium’s main function is to help build strong, healthy bones. We’ve been hearing this since we were kids. But did you know that calcium also protects against high blood pressure and colon cancer? It is a powerful mineral that works with other nutrients to perform very important functions in the body. Vitamin D is one nutrient that helps regulate blood calcium levels when dietary intake is too high or too low. If we are not consuming enough calcium-rich foods, the vitamin D will let our bones know that they must release some of their stored calcium into our blood. So, if we are low in Vitamin D we could be also hurting our blood calcium levels. Read more about vitamin D here.

The best food sources of calcium are dairy, kale, turnips, collard greens, cabbage, sesame seeds, and blackstrap molasses. Dairy is so heavily marketed to us as the best source of calcium, but I always tell people not to worry too much if they don’t tolerate milk well or their kids don’t like drinking it. There are so many other great food sources of calcium and many actually contain calcium that is more bioavailable to us than the calcium found in milk. Sesame seeds are great on anything from salads to stir fry, and blackstrap molasses can be added to hot cereals or teas. Kale is my personal favorite calcium source – we eat it in everything! I love how strong and hearty it is, because it hold up well in many types of recipes.

Signs of a calcium deficiency include muscle spasms, muscle cramping, high blood pressure, and osteoporosis.

Phosphorous

Phosphorous works with calcium in the mineralization of bones and teeth. It is necessary for all growth because it is a part of both RNA and DNA. Phosphorous is also needed for healthy metabolism. It activates enzymes and B-vitamins used to break down our food and create energy.

Since calcium and phosphorous work together, they are both very important parts of our diet. Having one without the other is not enough. Foods containing phosphorous include meat, fish, poultry, eggs, garlic, legumes, almonds and cashews. Signs of deficiency are things like muscle weakness and bone pain.

Tomorrow: Magnesium and sulfur.

The Major Minerals, Part 1: Sodium & Chloride

There are seven major minerals: sodium, chloride, calcium, potassium, phosphorous, magnesium and sulfur. The body uses these minerals for bone health, blood health, and maintenance of proper cell function. The body requires more than 100 mg of major minerals daily. These can be supplemented but, as always, are best obtained through whole food sources. Unlike some other nutrients, minerals are not easily destroyed by food processing methods such as cooking or mixing.

It’s easier to digest (pun intended) this information in small pieces, so I am going to break them into three groups. Today: sodium and chloride.

Sodium

Sodium is the primary regulator of the fluid outside of our cells, which helps maintain proper blood pressure. It also helps to maintain an acid-base balance inside of our body. Sodium is essential for proper nerve impulse transmission and muscle contraction. Sometimes people focus so much on consuming a low-sodium diet that these functions in their body begin to suffer.

High sodium intake is linked to hypertension (high blood pressure). Too much sodium intake can also lead to an increase in calcium excretion. And when calcium is excreted, our body will pull more calcium from the stores inside of our bones, eventually leading to bone density loss and osteoporosis. The best food sources of sodium are Celtic sea salt or Himalayan salt, as well as all sea vegetables. These are both whole food sources of sodium. The sodium found in processed foods is not beneficial to us and should be avoided in excess.

Chloride

Chloride works with sodium and potassium to maintain fluid and electrolyte balance inside and outside of the cells. It is also a component of hydrochloric acid. I talked about HCL a long time ago here. But to refresh your memory, HCL is a stomach acid that is absolutely critical for digestion of food. It works with the enzymes to break down food and deliver it to the rest of our digestive system. HCL is also the body’s first line of defense against things like parasites and bad bacteria. Too many people are unaware of the importance of HCL, and many digestive issues are simply a matter of insufficient HCL. Things that cause a decrease in HCL are antacids (people who pop Tums or Rolaids all the time are likely to have poor digestion), some prescription drugs, high stress levels, or aging.

Back to chloride… Low chloride levels occur when we experience heavy and prolonged sweating (for example, running a marathon), chronic diarrhea, and vomiting. Dehydration also lowers chloride levels. The best food sources of chloride are the same as food sources of sodium – Celtic sea salt, Himalayan salt, and sea vegetables. Since sodium and chloride work together inside our bodies, it makes sense that they come from the same food sources.

Tomorrow: calcium and phosphorous.

How to Choose & Store Foods: Spinach, Oranges, Asparagus

A continuation of yesterday’s post…

Spinach

When selecting spinach, look for thick, strong, dark green leaves. The stems should also be green and strong, but not too thick. A thick stem indicates the spinach may have been overgrown. I prefer to buy the fresh spinach leaves, complete with the dirt from picking. They're easy to wash at home. The pre-washed spinach in a bag is convenient, but I don’t trust it. This is the type of spinach where bacteria, even E. coli, will creep up every once in a while. Last summer, my sister Madeline found a little “friend” in a brand new bag of pre-washed spinach from Whole Foods. I won’t give the details, but I will say I haven’t bought bagged spinach again since, and I’m sure she hasn’t either. Plus, the fresh leaves that aren’t already prepped and bagged are also less expensive.

Wash the spinach right before you use it to retain the most nutrients and keep it fresh longer. It will store in the fridge for 2-5 days depending on its quality. A slimy coating on the spinach leaves (or on most things in your fridge, for that matter, such as lunch meat or cheese), can indicate it has begun to go bad.

Oranges

Oranges are one of those fruits that are most likely to contain pesticides, so buying organic is preferable. Some oranges may seem so perfectly colored that it’s too good to be true. Well, you’re right, it is too good to be true. In many non-organic oranges, a dye is injected to create an evenly colored peel. This makes the oranges more appealing at the grocery store and hides any discoloration that may have resulted from harvesting, packaging, storing and traveling. My sister Alice was visiting last month and we had a bag of clementine tangerines, and she mentioned that they just must be dyed because even the white fleshy part right inside the skin was orange, not white. I did some research and (disappointingly), found that they are often dyed. Yet another reason to stick with the organic oranges. Artificial dyes in fresh fruit? No thank you!

Choose an orange that is round and smooth. Although discoloration is not necessarily bad, bruises and soft spots could be signs of rotting. Fully ripened oranges will have the most antioxidants. A heavy orange indicates it carries more juice, whereas a light orange may taste dry and flavorless. Like spinach, very large oranges may be overripe or overgrown and will not taste as good. In general, the smaller the orange, the more flavor and nutrients it will contain.

As for storage, the counter and the refrigerator are both good options. An orange will last a week or two if you’ve chosen a good orange, which is a huge benefit of these fruits. I eat more oranges in the summer months, so I like to store them in the fridge so they are cold and refreshing.

Asparagus

Asparagus reminds me of summer and BBQs. It’s one of our staple veggies because it’s easy to prepare and full of nutrients. A little lemon juice, olive oil, salt and pepper are all it needs. We used to wrap it in tinfoil and grill it alongside the meat or fish, but we discovered it tastes better and retains more juices if we do it in the oven.

When selecting asparagus, stalks should be very green, very straight, and round. Asparagus tips should be darker green (some are purple) and tightly closed, not flowering open. Also, don’t be afraid to touch the stalk – it should feel nice and firm. Thin asparagus will be much more tender and cook quickly, whereas a thick stalk could be more crunchy and hearty. I usually go for the thin or medium-thickness, to avoid buying asparagus that has been overgrown or chemically altered.

Asparagus should be stored in the refrigerator and will keep for a couple of days (or longer, but eating it sooner will ensure freshness and the most nutrients). Asparagus is very high in folate, which is an extremely important B-vitamin, especially for women of child-bearing age. You may remember from my post last week on water-soluble vitamins that folate is easily destroyed by light. For this reason, make sure you store asparagus somewhere in the fridge that is tucked away and not right underneath a light. A veggie drawer on the bottom usually works well. I also like to wrap it in a paper towel inside the bag, just to be sure.

This wraps up the choosing and storing for some of the more popular spring fruits and vegetables… look for a similar post in a couple of months when we are all moving on to the delicious summer foods!

Eating Seasonally and Locally

Recently, I got a question from a reader: How do I choose a piece of fruit? I’m going to answer this question in the next few days, but the first step is to read the labels. You want to choose fruits that are in season and grown as close to your home state as possible. Just like reading nutrition labels is a very important skill and a critical component of grocery shopping, reading a fruit or vegetable label is also important.

Eating seasonally is a wonderful thing to do. Our global marketplace allows us to purchase almost any fruit or vegetable at any time of the year, but by eating seasonally, we are more likely to eat foods that are fresh and local. We support local farmers and create a more sustainable eating system. Eating seasonally is the foundation of many wellness approaches, such as Ayurvedic medicine or the 3-Season diet. Our bodies change with the seasons, and we crave different foods at different times of the year. When the weather turns cold, we are drawn towards hot soups, chilis and stews. And as spring approaches, we start to eat more fresh salads and berries. This is very normal and is part of how our body adapts to the changing seasons.

When fruits and vegetables are not local, they take quite the trip to get to our grocery stores each week. Some of the produce you see may be weeks or even months old. The fruits and veggies travel an average of 1,500 miles to get to your store! Often they are picked when they are still green, and they ripen on their trip over. This may seem okay in theory, but remember that fruits and vegetables begin to lose nutrients the moment they are picked. A local strawberry that was picked a few days ago will have many more nutrients than a strawberry that has traveled from another country. Not to mention all the chemicals needed to preserve and protect a fruit for its long trip. Unripe fruits are also highly acidic and can actually leach nutrients out of our bodies when we eat them.

Tip: Learn what is in season in your particular city, and pay attention to country or state of origin stickers. For example, I know that I can get Colorado-grown apples most of the year, so if I buy an apple, I make sure it's from Colorado.

Eating seasonally also saves money. This is because you are not paying for high travel costs or the cost of ripening and preserving a fruit picked too early. Rather, you are paying a local farmer who simply harvests and distributes the fruits and vegetables. Foods can be grown in greenhouses out of season, but it costs more to do so and therefore their price tags at the grocery stores will go up. This is why berries are so much less expensive in the summer months. If you are a gardener, you know that growing your own food can save a lot of money. It does take a little time and effort, but being able to harvest fresh, organic fruits and vegetables from your own backyard is priceless.

Right now in our house we have bananas from Ecuador (these ones are about to go into our breakfast smoothie), grapefruits from Florida (we got a box as a gift - they are SO yummy) and apples from Colorado. Not bad!

Some fruits and vegetables are nearly impossible to obtain locally. For example, bananas are rarely grown in the United States, and some tropical fruits like pineapple or mango are often grown outside the country. Eating locally is something I try to do when possible, but of course I make exceptions.

So how do we know what’s in season in our city or state? There is a great website that can tell you this information. Go here to try it out. You simply enter your state and the current month, and it will give you a list of fresh, local fruits and vegetables. Right now in Colorado, we should be eating apples, pinto beans, potatoes and popcorn. It also shows what is fresh in bordering states. For Coloradans, this includes arugula, asparagus, beets, brussels sprouts, garlic, onions, radishes, rhubarb, spinach, swiss chard and turnips. Try entering your state and find out what's fresh!

Tomorrow I’ll talk more about how to choose the perfect piece of fruit or fresh vegetable at the grocery store.

Water-Soluble Vitamins, Part 2 of 2

A continuation from yesterday's post on water-soluble vitamins...

Vitamin B6: This vitamin is used to help more than 60 different enzymes function properly. It helps with cell multiplication (so it’s really important during pregnancy), immunity, and healthy skin and red blood cells. Deficiency symptoms of vitamin B6 include depression, convulsions, anemia, cracked lips or tongue, and eczema. Vitamin B6 is especially important for people with asthma, PMS, carpal tunnel, depression, morning sickness and kidney stones. The best food sources are brewer’s yeast, sunflower seeds, walnuts, lentils, brown rice, garbanzo and pinto beans, bananas, avocados, kale, and spinach.

Biotin: This B-vitamin helps us manufacture and utilize fats and proteins. Like niacin, it is crucial for healthy metabolism. Biotin is manufactured by gut bacteria in our intestines, but we can also get it from foods such as liver, soybeans, walnuts, pecans, oatmeal, almonds, cauliflower, mushrooms and lentils. Signs one may be deficient in biotin include dry and scaly skin, nausea, and hair loss in infants 6 months and younger.

Folic Acid: This important vitamin is necessary for DNA synthesis and cell division. Therefore, it is vital to the proper development of a fetus and all pregnant women must ensure they are obtaining enough folic acid. One important thing to note: the folic acid is needed most by the fetus in the first few months of pregnancy; therefore, any female who plans to get pregnant must increase folic acid intake prior to getting pregnant to ensure ample supplies are available. This is why many doctors recommend a prenatal vitamin before actual pregnancy. The best food sources of folic acid are brewer’s yeast, soy flour, liver, kidney beans, lima beans, asparagus, lentils, walnuts, spinach, kale, broccoli, brussels sprouts, almonds and dried figs. Folic acid deficiency is the most common vitamin deficiency. This is partly because alcohol and many prescription medicines prevent proper absorption of folic acid, and heat and light easily destroy folic acid. Signs of deficiency include poor growth, diarrhea, anemia, gingivitis, depression, insomnia, irritability, and fatigue.

Vitamin B12: Vitamin B12 works with folic acid to synthesize DNA and red blood cells. It is found only in animal foods, and the best sources include lamb or calf liver, clams, sardines, trout, salmon, tuna, eggs, beef, and cheeses. This vitamin differs from the other water-soluble vitamins in that it is stored in the liver, kidney and other tissues. Therefore, deficiency symptoms may take years to show up. These include pernicious anemia, impaired nerve function which causes numbness or pins-and-needles feelings, or mental fuzziness similar to Alzheimer’s disease.

Now we’ve covered all the fat-soluble and water-soluble vitamins. Hopefully this gave you more insight into why you need to include these in your diet, and which foods you should focus on to ensure you are not becoming deficient.

Water-Soluble Vitamins, Part 1 of 2

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I hope the information on fat-soluble vitamins yesterday was helpful. Today, let’s move on to water-soluble vitamins: the eight B-vitamins and vitamin C. Just to be clear up front, I will give you the names of the B-vitamins. Some have multiple names so it can be confusing, but here they are: thiamin, riboflavin, niacin, biotin, pantothenic acid, B6, folate, and B12. Vitamin C is sometimes referred to as ascorbic acid.

Whereas fat-soluble vitamins travel through our lymph system before being absorbed into the blood, the water-soluble vitamins go directly to the blood. They travel freely without need of transporters. Since they are water-soluble, they are stored in the watery parts of the body, and the kidneys function to excrete any excess in the urine.

Remember when I told you that fat-soluble vitamins are stored for long periods and you can go months or even years before becoming deficient? Well, that’s not the case with water-soluble vitamins. They are needed every few days, and preferably every single day. Since they are not stored for very long and are excreted through our urine, we need to replenish often. Therefore, it is easier for someone to become deficient in their B-vitamins or vitamin C.

Below is a very brief overview of each of the water-soluble vitamins. I’m going to give you half today, and half tomorrow, so as not to overwhelm. Each one is important – take note of which foods these vitamins are concentrated in and try to include them in your diet each day.

Vitamin C: Vitamin C’s primary function is to manufacture collagen, which is the main protein substance for the human body used in things such as connective tissue, cartilage and tendons. It is also a strong antioxidant. The best food sources of vitamin C include broccoli, brussels sprouts, peppers, potatoes, guava, kale, parsley, waterress, red cabbage, strawberries, papaya, spinach, oranges, lemons, grapefruits, and calf’s liver. Exposure to air destroys vitamin C content in foods, so try to eat quickly after you slice. And if you’re eating lunch at a salad bar, keep in mind that most of the fruits or vegetables you are choosing have probably already lost almost 50% of their vitamin C content (disappointing, I know!). The major deficiency symptom is scurvy (bleeding gums, poor wound healing, extensive bruising). Other signs of possible vitamin C deficiency include depression, hysteria or susceptibility to infection.

Thiamin (B1): Thiamin is necessary for brain energy and mental function. Signs of a thiamin deficiency include mental confusion, muscle wasting, fluid retention, high blood pressure, and difficulty walking. The best food sources of thiamin include brewer’s yeast, wheat germ, sunflower seeds, pine nuts, pecans, split peas, millet, pistachios, oatmeal, whole wheat flour, cashews, brown rice and garlic. Alcohol and the tannins in coffee can both destroy thiamin completely, so try to consume separately.

Riboflavin (B2): This vitamin is used in energy production and protection against free radicals. Deficiency symptoms include cracked lips or corners of the mouth, sensitivity to light, cataracts, burning or itchy eyes, and anemia. The best food sources of riboflavin are brewer’s yeast, calf liver, almonds, wheat germ, wild rice, mushrooms, millet, kale, cashews and broccoli.

Niacin (B3): Remember when I talked about metabolism a few months ago? Niacin is a key nutrient used in metabolism. It also helps regulate blood sugar and high cholesterol. Food sources include brewer’s yeast, wheat bran, peanuts, wild rice, sesame seeds, sunflower seeds, brown rice, and almonds. Signs you may be deficient in niacin are dermatitis, dementia, and diarrhea.

Pantothenic Acid (B5): Pantothenic acid helps us utilize fats and carbohydrates to produce energy during metabolism, and also to manufacture adrenal hormones and red blood cells. Deficiencies are very uncommon, because its food content is so high. Foods containing pantothenic acid include brewer’s yeast, calf liver, peanuts, mushrooms, split peas, pecans, soybeans, oatmeal, sunflower seeds, lentils, cashews, broccoli, brown rice, avocados, and kale.

That’s enough for one day… more tomorrow!

Fat-Soluble Vitamins

We’ve spent the past couple of weeks in my nutrients class learning about fat-soluble and water-soluble vitamins. It’s important to understand how these different types of vitamins work inside our bodies, so I am going to give quick overviews of each – fat today, water tomorrow.

The four fat-soluble vitamins are vitamin A, vitamin D, vitamin E and vitamin K. ADEK: pretty easy to remember.

Fat-soluble vitamins are obtained from our food. They travel through our digestive tract and then are absorbed first into the lymph, then into the blood. They require bile for absorption. Bile is produced in the liver but stored in the gallbladder, and is made up of water, cholesterol, and other bile acids and pigments (note: you NEED cholesterol to produce bile and absorb these 4 important vitamins!).

Many fat-soluble vitamins require protein carriers to help transport them once inside our blood. These vitamins are stored in our fat cells and are not readily excreted. Rather, they remain stored in our fat cells for weeks, months or even years. The positive aspect of this is that if we go through a period of poor nutrition, whether it be because we are sick or on vacation or just too busy to prepare nutritious food at home, our body can dip into the stores of vitamins A, D, E and K and use them to support our health. The downside of these vitamins being stored for longer periods of time is that it may take months or years for a deficiency to show up. If we are not obtaining enough vitamin E from our diet, or not absorbing it properly, our body will just dip into our stores and we may not know for months or years that our current diet is not supporting our health properly. Also, because fat-soluble vitamins are stored for so long, risk of toxicity can be higher.

The last thing I want to point out before giving some information on the four vitamins is this: in order to store these vitamins, we must include fat in our diets. The no-fat diet trend that has been around for a while now is (in my opinion) bad because people who eliminate fat from their diets completely will be unable to absorb and store fat-soluble vitamins, and will eventually become deficient and create a body that is out of balance. I’m not saying we should all overdose on high fat foods; however, it is okay, and even GOOD, to eat some fat with your vitamins – olive oil, butter, nuts, etc. This will help ensure you are able to fully utilize these vitamins. Don’t be afraid to make your own salad dressing with some olive oil, lemon juice, balsamic vinegar, mustard, salt and pepper. The fats are good! If you stick with the highly processed, store-bought fat free dressing, you may be denying yourself some important vitamins.

Here is a basic overview of each of the fat-soluble vitamins:

Vitamin A: Helps with vision, maintenance of the cornea, health of skin cells, bone and tooth growth, reproduction and immunity. Top food sources include calf liver, chili peppers, dandelion root, chicken liver, carrots, dried apricots, collard greens, kale, sweet potatoes, parsley, spinach, mustard greens, mangoes, cantaloupe and broccoli. Signs of a vitamin A deficiency include night blindness, dry eyes, and impaired immunity. One test my teacher told us about is the light switch test: Go into a room that is dark but not too dark, meaning you can still make out shapes, etc. Turn on the light switch and then immediately turn it back off again (so the light is only on for a flash) and notice how quickly your eyes readjust to the shapes in the dark. If they adjust quickly and easily, you have enough vitamin A in your diet. But if they take longer to adjust and you are blinded for a few seconds, you may be deficient.

Vitamin D: This is an important vitamin for bone health in that it stimulates the absorption of calcium. It also has anticancer properties. Food sources of vitamin D include fortified foods (milk, cereals, etc. – however, I recommend sticking with whole food sources), and also natural food sources such as cod liver oil, cold-water fish such as mackerel, salmon and herring, butter and egg yolks. The best source is, of course, sunshine! But remember that even an spf 2 sunblock will prevent vitamin D from being absorbed through your skin, so you must be outside with no sunblock for 15-30 minutes (depending on your skin type) before applying sunblock. Signs of vitamin D deficiency include rickets in children, and lack of bone strenth and joint pain in adults.

Vitamin E: Vitamin E is used as an antioxidant in our bodies – it stabilizes cell membranes and protects the fatty acids from lead, mercury, and other toxins such as chemicals and drugs. Food sources of vitamin E include seeds, nuts, whole grains, asparagus, avocados, berries, green leafy vegetables and tomatoes. Cooking and processing of foods greatly reduces their vitamin E content. Signs of a vitamin E deficiency include nerve damage, muscle weakness, poor coordination, involuntary movement of the eyes, and anemia.

Vitamin K: The main function of vitamin K is the synthesis of blood-clotting proteins and bone proteins. Top food sources include kale, green tea, turnip greens, spinach, broccoli, lettuce cabbage, watercress, asparagus, oats, green peas, whole wheat and green beans. Gut bacteria can also produce vitamin K, so a deficiency is rare. However, deficiency symptoms would include easy bruising, appearance of ruptured capillaries and hemorrhaging.

Tomorrow we’ll tackle the water-soluble vitamins and in the meantime, get your vitamins A, D, E and K… and don’t forget the fats!