contains its own unique combination of the antioxidants known as anthocyanins, which also give them their red, blue and purple colors, so enjoy them all, from raspberries, strawberries, and cranberries to blue-berries and blackberries. When local berries are out of season, using frozen ones is a good choice. Go organic when-ever you can.
KIWIFRUITcontain even more vitamin C than oranges, plenty of potassium, and a useful amount of fiber. Eating them helps reduce inflammation, regulate blood pressure and blood sugar levels, and lutein, another antioxidant, helps lower the risk of cataracts. Kiwis get sweeter and soften when allowed to sit out at room temperature.
MANGOflesh gets its rich orange colorfrom a variety of antioxidant pigments, including anthocyanins and several kinds of carotene. Their fiber helps protect against type 2 diabetes. Yel-low-skinned mangoes are the sweetest varieties. Ripen mangoes on the counter; do not refrigerate. Include them in your Supercharged Kale Smoothie (page 179).
CITRUS FRUITS are rich in antioxidant vitamin C and potassium, which helps keep blood pressure even, plus a huge variety of phytochemicals—an orange contains about 170 different ones. Many overlap, but each kind of citrus has some unique phytochemicals. Cit-rus peel contains aromatic oils with health benefits, so grate the colorful zest over soups and salads and include some in salad dressings.
Good Food for Good Health13
protein power
Everycell in our bodies needs protein. Its amino acids helpbuildand maintain muscle, strengthen bones, repair damaged DNA, andmore. Animal protein, containingall nine essential amino acids, is complete. Vegans can benefitfromfoodswith complementary aminoacidsthat together provide the essential nine. Vegetarians can get complete protein by including some cheese, eggs, or dairy in meals.
Some animal foods eaten for protein—includingsalmonand other oily fish, pastured chicken and chicken eggs, andgrass-fedbeef—also provide fatty acidssuch asomega-3s.Importantinflammation fighters, omega-3s are necessaryin our diet because our bodies cannot makethem. Certain plant seeds, such as chia and flax, supply one type of omega-3s. Nuts are also a good source.
FISH & SEAFOOD
The omega-3 fats in fish and seafood help keep our memories sharp and our moods bright. Their anti-inflammatory benefits also help protect us from stroke and improve “good” HDL blood cholesterol. Oily fish, including salmon, sardines, albacore tuna, and mackerel are richest in omega-3s. Cod, trout, hal-ibut, shrimp, and mussels are other good sources. All fish are a super source of vita-min D, which is needed for strong bonesand a robust immune system; riboflavin (vitamin B-2), which helps cells function; and zinc, a trace mineral essential for a healthy immune system. Eating fish twice a week is often recommended for optimum health.
MEAT & POULTRY
To bring meat and poultry into yourdiet in the healthiest way, look for beef, pork, lamb, chicken, and tur-key that is raised organically and humanely. “Organic” means animals are given feed or grazed on land entirely without chemical pesticides or fertilizer, raised without hormones or antibiotics, and given outdoor access. Meat from lifestock that are grass fed or pastured and poultry that are free-range contains higher amounts of healthy omega-3 fatty acids, so opt for these when possible.
DAIRY
Dairy foods are great sources ofprotein, calcium, and an abundance of other nutrients, vitamins, and minerals. Their many forms and the complex flavors in cheese and other fermented dairy foods easily add variety to meals. Dairy foods with live cultures, like yogurt and kefir, also contribute greatly to our digestive and immune health.
EGGS
Eggs provide top-quality protein, plus vitamins D and E, choline for brain and eye health, carotenes (a key antioxidant), and potassium, which supports good blood pressure, cardiovascular health, bone strength, and muscle strength. They also contain cholesterol, which is essen-tial togood health but detrimental in overabundance. Unless your body is cholesterol sensitive or insulin resistant, daily eggs are now considered to be a great addition to a healthy diet. Look for organic eggs, preferably from pasture-raised chickens for the highest levels of omega-3s and vitamins A and D.
BEANS & LENTILS
A main source of protein in manycultures, fiber-rich beans and len-tils promote a healthy gut and sta-ble blood sugar levels. Each kind of
legume has its own personality and combination of antioxidants. Black beans are rich in an antioxidant called kaempferol, thought to help prevent cancer. Lentils are loaded with folate, a B vitamin that helps reduce the risk of birth defects and breaks down homocystine, associated at high levels with depression. Look for locally grown beans, dried or fresh in season. Canned beans are nutritionally as good as dried and a perfect time-saver.
MUSHROOMS
In a class of their own, these ediblefungi offer good-quality protein useful in meatless meals. Mushrooms are rich in selenium, a mineral that reduces inflammation and boosts the immune system. Shiitakes are particularly ben-eficial. All mushrooms, cultivated and wild, add savory umami flavor and a “meaty” feel to dishes.
SOY FOODS
Soybeans are the vegetarian proteinchampion, providing complete, cho-lesterol-free protein in a wide variety of forms. Isoflavones, a plant form of estrogen in soy, help protect against osteoporosis and can help relieve the discomforts of menopause. Recipes in this book use traditional soy foods enjoyed for centuries in Asia: tofu, eda-mame, miso, and tamari.
14Good Food for Good Health
FIELDS OF GRAIN
Whole grains are important for provid-ing complex carbohydrates, fiber, and even protein, making them especially valuable for meatless meals. They are generally high in iron, magnesium, manganese, phosphorus, selenium, and B vitamins. Whole grains are so called because they still have all the parts nature gave them: the bran, or nutritious outer layer; the germ, or nutrient-rich embryo of the seed; and the endosperm, the germ’s energy-rich food supply. Simply switching to eat-ing whole grains in place of refined reduces the risk of diabetes, heart disease, stroke, and various cancers. Whole grains provide a welcome feel-ing of fullness. Their complex carbs enter the bloodstream more slowly than refined carbs, reducing blood sugar spikes. Fiber helps slow this absorption, too. Buying organic grains assures they are not grown using toxic chemicals. Recipes that make use of whole grains are noted in this book with a WGicon, and more details on
barley, bulgur, farro, oats, polenta, and
quinoa can be found on pages 188–191.
HERBS & SPICES
The recipes in this book aim to getyou cooking liberally with herbs and spices whenever possible. Whether you grow them at home or buy them at the store, fresh herbs are worth the effort for the freshness and flavor they bring to healthy cook-ing. And, you probably guessedit: herbs get their fragrance, fla-vor, and proven health benefits from phytochemicals and volatile essential oils. Their health-promoting characteristics in clinical tests encour-age the liberal use of both fresh and dried herbs.
As for spices, it’s a kind of miracle that the warm, room-filling fragrance and vibrant color of spices also come from antioxidant pigments and volatile oils with superpower health benefits. To enjoy and benefit fromthem most, buy ground spices in the smallest amount you can, as they lose flavor,fragrance, and nutrition quickly, even within months. Con-sider using a spice grinder to make your own freshlyground spices