I have written about this subject before but this article caused me to think about the topic again this morning. It basically says that the foods we don’t normally buy may be more nutritious than what we do purchase.
In this particular study they show that in the typical western “carrots were the most common source of beta-carotene, oranges and orange juice the most common source of beta-cryptoxanthin, spinach the most common source of lutein/zeaxanthin, strawberries the most common source of ellagic acid and mustard the biggest provider of isothiocyanates.” However there are other foods that are greater sources of all of these. “Switching from carrots to sweet potatoes would nearly double beta-carotene intake, say the researchers. Similarly papaya contains 15 times more beta-cryptoxanthin than oranges, while kale has three times more lutein/zeaxanthin than spinach. Raspberries have three times more ellagic acid than strawberries and one cup of watercress contains as much isothiocyanate as four teaspoonfuls of mustard.”
This more recent study agrees with the other study I have been fascinated with recently that looked at the raw produce that can inhibit cancer cell growth in the lab. Those vegetables were again the less commonly consumed ones. The list of those veggies is found in the link above. Eating a variety of vegetables seems to be key to getting all the nutrition that we all need for good health.
A few years ago I was a on a quest to buy at least one different food each time I went to the grocery store. The reason I did this was to push us to consume produce we wouldn’t normally. My hope was that we would learn to enjoy new things. Surprisingly my plan worked and our palates stretched to meet the goal. Kale is still not my favorite raw green, but I buy it and we eat it and it is growing on us. ;-)
Eating a variety of foods makes certain that we are getting a broader spectrum of micronutrients. The next time you are going to the grocery store to pick up the “usual produce subjects” pick up one thing that you don’t normally buy. You may find out you like it and variety is always good. :-)
I have found that there are many recipes on the web no matter what you buy. Type the name of the veggie or fruit into google and many recipes will be there for you to choose from. I have found some interesting recipes that way.
The sun is out and the skies are blue today. I am going to walk to the grocery store to pick up a few things. I will be looking for something out the ordinary in the produce section. I hope you do the same the next time you are at the store. Talk to you all again soon.
Great post! I agree - variety is key... and often a pretty delicious adventure :)
ReplyDeleteGreat link, Alicia. I try to buy different things from week to week so that we consume a large variety. I feel you are much less likely to miss out on any nutrients that way. Plus, it keeps boredom at bay. It's funny, we use lots of sweet potatoes and squash, not many carrots.
ReplyDeleteI need to shop today too, and that bok choy is calling me, I'm adding it to my list! Wish I could walk there, but I couldn't carry home all the items I need.
Love this post! Thanks for taking the time to share. :)
ReplyDeleteDo you have to eat kale raw? I have read that it is better to be lightly cooked, as it releases more nutrients?
I love kale steamed with onion. I just put it on the top of a double boiler. One large bunch, with a sliced whole onion. It is delicious to me this way.
Excellent article Alicia.
ReplyDeleteI find it very important to buy new produce and to try new things all the time. I am not a fan of raw kale either, but I eat it now, also I cannot stand raw cilantro, but the benefis it carries far outweighs my distaste for it.
I loved the look of your bok choy! We rarely get baby bok any where around here,so I sub the regular, which is fine with me! I adore i when you use cashews they are my favorite nut, well no brazil nuts are my favorite nut, but I cannot find any outside of a nut can..lol
That's actually a really great "challenge" to buy a new produce to try. I finally did that with beets and found that I loved them. Hmmm, what could I try next. Fennel perhaps?
ReplyDeleteJanet,
ReplyDeleteThanks! Somehow I suspected you did this too. ;-) I agree completely with you on why it is important.
I am fortunate to have two grocery stores within a 1/2 mile of my house. It is very easy to walk there everyday and just buy one bag of stuff. It reminds me of being in Firenze and shopping everyday plus I get a little extra exercise.
But you know we also go to Costco and Wegman's and load up there too. We have produce coming out our ears in this house. LOL.
Alicia
Naina,
ReplyDeleteThanks! :-)
Regarding Kale I try to eat is raw as often as possible so the vitamin C isn't destroyed. Vitamin C isn't heat stable. But if you are lightly steaming it is shouldn't lose too much.
Kale is one of those things that needs to be well chewed to get all the nutrition. I find that making a massaged salad with lemon or lime helps it break down. I may make one for tomorrow. If I do I will post it.
Alicia
Brandi,
ReplyDeleteGlad you liked it. After reading the BBC article I thought I should write something about it.
My little trip to the store resulted in: collards, zucchini, fennel, green onions, bananas and yellow onions. The people at the store must wonder how we survive. LOL.
Alicia
Heather,
ReplyDeleteLOL, I love the fennel idea for you. I adore fennel, as you well know. When I was at the store I bought another bulb of it. I could eat it everyday.
My buy new things quest resulted in some very odd produce in the past. Horned melons may have have been my favorite find. They are odd looking and taste the juiciest cucumber you ever ate.
Go fennel! LOL!
hugs,
Ali
Yes, I do that all the time! It surprises me that when the neighborhood kids come over to play that they do not even know what some of the vegetables are in our garden. My children are so used to eating a variety of foods that they are confused that their friends don't know what they are. Variety is such an important key to good health. Thanks for the post.
ReplyDeleteBlessed Mama,
ReplyDeleteI wish we had enough sun for a nice big garden but we don't. I will live vicariously through yours.
It is crazy how little some children will eat. One women in the Cornell course mentioned that she knows two children, one 12 and the other 13 that don't know how to use utensils. I was shocked. The reason is that all they are fed is fast food (burgers, pizza, nuggest, that junk). Can you imagine being that age and not knowing how to use a knife and fork. Those parents should be ashamed of themselves. Argh! Sorry to get on a rant. Your comment reminded me of that horrible story.
I hope you are having a great day!
Ali
Allison,
ReplyDeleteWe tried quite a few veggies during the quest that have become new favorites. I am now much more daring in the produce section overall. ;-) It is such a small thing but I think it makes a big difference. Glad you agree.
Alicia
I think Super G Mart is my favorite produce department - it is huge! Because they cater to such an ethnic variety the produce selection is simply tremendous. It's a new, much appreciated, addition to my shopping routine - although I don't really like going to so many stores!
ReplyDeleteNeca,
ReplyDeleteI don't know that store. But I will see if we have one near us. That is the same reason I love Wegman's and Whole Foods. Asian and International markets are also great resources for unusual produce. I wish we had some closer to us. If we did, I would shop there more often.
Alicia