An interesting documentary from the BBC that was aired last year in the UK, depicts the quest of Prof Leslie Regan, an obstetrician, for the truth behind food health claims. Enjoy!

Get Fooducated: RSS Subscription or Email Subscription

Follow us on twitter: twitter.com/fooducate

Help us test our new food comparison tool: alpha.fooducate.com

If you are looking for an easy way to boost your omega-3 consumption, start using flax seeds on a daily basis. Just 2 tablespoons of ground flaxseed contain more than 100% of the daily value for omega-3 fatty acids and 20% of the daily value of fiber. In addition, phytochemicals called lignans in flaxseeds may reduce “bad” LDL cholesterol and lower the risk for heart disease.

Flax seeds are probably one of the most nutrient dense foods available. The flax plant originated in the “fertile crescent” (Iraq) and  is grown both for seeds and fibers. Various parts of the plant have been used to make fabric, dye, paper, medicines, fishing nets and soap. The tiny brown seeds can be consumed whole or ground. Canada and China produce  two thirds of the world’s supply of flax, with the US just 8%.

Ground flaxseeds  provide better nutrition than whole seeds. Whole seeds have thick shells and can travel through our entire digestive system intact. Flaxseed oil is also healthy, but does not contain fiber.

What to do at the supermarket:

Buy ground flaxseeds in bulk at the supermarket or health store. Keep them refrigerated because they can go rancid at room temperature within a week or two. Ground flaxseeds can be sprinkled onto salads, yogurts, shakes and other dishes, creating a bit of a nutty taste, and barely changing the texture or mouthfeel.

Get Fooducated: RSS Subscription or Email Subscription

Turmeric is becoming  popular as Americans are getting more comfortable with middle eastern and Indian dishes. It is a rhizome of the Turmeric plant growing in tropical southern Asia. (A rhizome is a stem that grows horizontally underground). After harvesting, it is cooked, then dried, and finally ground into a fine powder.

This yellow-orange powdered spice has an active ingredient called curcumin which has been used as a traditional medicine in India for ages. Uses were varied: an antiseptic for cuts, burns and bruises, stomach pain neutralizer, and even for arthritis pain relief.

There is some modern research suggesting turmeric may help relieve arthritis symptoms, but it is not conclusive. Studies are underway to check the connection between turmeric and prevention of pancreatic cancer, multiple myeloma, Alzheimer’s,  colorectal cancer, and other diseases.

Turmeric is also used in the food industry as a coloring agent (e100). In many dishes it is used as a cheaper alternative to saffron. It can also be used as a salt alternative in some dishes.

Try it – next time you prepare white or whole grain rice, add half a teaspoon of turmeric per cup of rice before cooking. Stir well, and enjoy a golden rice once prepared.

Get Fooducated: RSS Subscription or Email Subscription

Eat your broccoli! Generations of kids have heard this plea / command at dinnertime. Turns out that mothers were right, again. Broccoli is one of the healthiest foods to be had. And with a bit of work, even kids can find it tasty.

What you need to know:

Broccoli was introduced to North America less than 250 years ago. But only in the 1920’s did Italian immigrants start to seriously cultivate it on the West Coast. Broccoli is a winter vegetable available from late fall to early spring. 99% of the broccoli grown in the US is from California and Arizona.

Broccoli is probably one of the most nutritious vegetables to be had. Broccoli has over 25 cancer fighting agents on top of the standard minerals and vitamins. Half a cup of broccoli contains more vitamin C than a glass of orange juice (almost 70% of the daily recommended value). Broccoli is rich in cartenoids, iron, riboflavin, calcium, potassium, fiber, vitamin K, chromium, and antioxidants.

What to do at the supermarket:

Try to get your broccoli fresh. If not, frozen is a close second. The mass of flowery heads need to be tightly joined, dark green with no yellow patches. If flowers are present, it means the broccoli has began transforming it taste from sweet to something more fibrous. The whole plant should fill rigid. The stem end cut should appear fresh , not dry.

To prepare – cut up the florets and also the stems. Best to keep the nutrients by steaming or briefly blanching. The natural flavor may be enhanced with a touch of salt, garlic, lemon juice, and olive oil.

KIDS: if you are starting your children on broccoli, try to add it dishes that they already enjoy. For example, add the florets to mac & cheese. Keep the stems for stage 2, as they may be too fibrous to chew on for small mouths. Another kids’ favorite is breaded broccoli.

Get Fooducated: RSS Subscription or Email Subscription

Image via Wikipedia

If you eat sushi, you’ve probably had some yellow/pink pickled ginger slices to freshen your breath in between bits of nigiri and a rainbow roll. Or you may have had some ginger in your Thai stir fry; or (jingle bells) in your gingerbread man cookies. Or in some hot tea. Yes, ginger is versatile.

Ginger is a vegetable root that originated in China. It has been in use for several thousand years not just as a food but for medicinal purposes as well. In the states, ginger used to be available only as a ground up powder, relegated to the back of the spice rack. Nowadays, fresh ginger root is available in most supermarket produce departments.

What you need to know:

Ginger boasts several antioxidants including gingerol and zingerone. Early studies have shown these antioxidants can fight cancer and heart disease. Another study found that gingerol was an effective blood thinner, promoting good circulation and lower blood pressure.  Ginger has antimicrobial effects on wounds and sores. It is also thought to fight inflammation and cleanse the colon. Ginger tea is considered a soothing remedy for coughs and colds.

What to do at the supermarket:

Choose fresh firm ginger root. At home, it may be stored in the fridge for several weeks or in the freezer even longer. To use, peel the skin with a sharp knife and then either mince or grate into stews, stir fries, shakes, and even salad dressing! Or buy as a powdered spice (much more potent).

Get Fooducated: RSS Subscription or Email Subscription

flickr photo: ninjapoodles

The holidays are upon us, and with them, family time, festive meals, and an unfortunate side effect of weight gain.

Better Homes and Gardens lists 6 superfoods to help you eat healthier come next weekend – turkey breast, cranberries, pumpkin (also see our post), whole wheat dinner rolls, sweet potatoes, and peas. Too bad there’s no dessert in that list, but how about some fresh apples?

A 3.5 oz serving of skinless turkey breast is about the size of a deck of cards. It is rich in protein (30gr which is about half your daily requirement) and practically fat free (only 4 gr). It is low in cholesterol and high in folic acid and several important minerals, iron, zinc, phosphorus, potassium as well as B vitamins.

Generally, whiter cuts of meat are leaner than darker ones. So if you can’t get the breast, the next best options are leg or wing.

Get Fooducated: RSS Subscription or Email Subscription

A highly fragrant spice, cinnamon has been around since biblical times and was used even by Moses. The inner bark of a small evergreen tree, cinnamon originated in Sri Lanka, where 90% of the world’s supply comes from.

What you need to know:

Studies conducted by the USDA have shown that cinnamon may help  better regulate blood-sugar levels.This could be a boon to diabetics. In tests, half a teaspoon a day lowered blood-sugar levels in patients with Type II diabetes and reduced LDL (bad) cholesterol levels. Cinnamon may also inhibit cancer cells, is anti-inflammatory, and anti-bacterial. It also tastes darn good sprinkled in a cup of hot coffee or tea.

What to do at the supermarket:

Cinnamon can be purchased in 3 inch sticks, or powdered. The sticks can be thrown into stews, punches, and even soups, whereas the powder can be sprinkled into hot drinks, blended into pastries, or added as a condiment to various dishes. For freshness, best to take a stick and grate it yourself (warning – it’s a tedious task).

Get Fooducated: RSS Subscription or Email Subscription

Image via Wikipedia

It’s not as sexy as a pomegranate. It does not conjure visions of an Amazon rain forest as does the acai berry. But the venerable apple does not fall from its exotic counterparts in taste or nutrition. Best of all, it is grown locally, and can be found at very affordable prices in every supermarket.

There are thousands of apple varieties, but in most supermarkets, less than ten kinds are sold. Everyone has their favorite, be it the tart Granny Smith, the sweet Red Delicious or the Fuji.

Apples originated in Central Asia and quickly expanded to Europe from where they journeyed as seeds to North America. Johnny Appleseed is known in American lore as the father of apples in this country, but a lesser known fact is that, until 100 years ago, most apples were grown for household cider production (yes, the alcoholic cider).

What you need to know:

A medium apple, 6-8 ounces, is over 80% water and packs in just 100 calories. It is rich in fiber – 5 grams which are 20% of the daily recommended intake. The sugar count is relatively high, 15% of DV, which may explain why apples are popular with kids. Some research has shown that apples may reduce the risk of colon cancer, prostate cancer and lung cancer.

Peeling the apple will cut in half the fiber count as well as other benefits, so save your paring knife for other foods. Apple juices and applesauce don’t do a great job of retaining the fiber either, so if you can, try to get the old “apple a day”.

What to do at the supermarket:

The apple season is late August to late November. Sometimes apples are stored chilled for weeks or months before reaching the produce department in the supermarket, but in season they’ll probably be just a week or two off the tree . Look for shiny apples without scars and bruises. They should be very firm to the touch. At home, store in the fridge or a cool dry place. If an apple becomes overripe, it loses some of its crunch and may become mealy to the bite.

Get Fooducated: RSS Subscription or Email Subscription

Purple, high anthocyanin tomatoes and red wild-type tomatoes.

From the Washington Post:

Tomatoes genetically modified to be rich in antioxidants called anthocyanins appeared to extend the life spans of cancer-prone mice, a European study finds.

The modified tomatoes were created by adding two genes (Delila and Rosea1) from the snapdragon flower. The anthocyanins, which belong to the flavonoid class of antioxidants, gave the tomatoes a peculiar purple color.

Read more…

What you need to know:

Tomatoes are naturally rich in antioxidants, which have been show to reduce the risk of cancer. Processing tomatoes by cooking them actually improves their nutritional value, as the heat releases lycopene,  a very powerful antioxidant. Tomatoes provide good amounts of vitamin C, vitamin A,  and a bit of beta-carotene, iron, and folic acid.

The purple tomato, according to the study, has a threefold amount of antioxidant when compared to the regular tomato.

What to do at the supermarket:

It’ll probably take some time until these purple tomatoes are available to the general public, but in the meantime, buy and eat plenty fresh or canned tomatoes. Use in salads, salsas, and pasta sauces.

Get Fooducated: RSS Subscription or Email Subscription

A new diet craze, called the Banana Diet has created a shortage in Japan. From Slashfood:

Dole has increased its banana imports to Japan by more than 25%, yet there’s still a shortage of the fruit in this island nation. So what’s the reason behind this sudden spike in demand? A fad known as the Morning Banana Diet. It’s so popular that one young woman has been waiting to start the diet for a month because her local OK Store is always out of bananas.

Read More…

What you need to know:

At 100 calories a pop, virtually no fat, and naturally sweet, bananas are an awesome snack. They come with the packaging, are easy to peel and enjoy instantly. Bananas are an excellent source of potassium, which our body needs to regulate blood pressure. Additional nutrients found in the yellow wonder are vitamin C, B6, and manganese, as well as over 10% of our daily fiber needs.

What to do at the supermarket:

Buy bananas in bunches when there’s still a bit of green on the skin. Make sure there’s no bruising. Store at room temperature. Eat when skin is yellow and start to freckle.

Get Fooducated!: RSS Subscription or Email Subscription