Better Health & Living
Hidden Nutrition Stars
Foods considered second bananas are earning more respect
Published in food+nutrition •eating_right | 0 Comments, Talk about this article »
The iceberg lettuce on your sandwich, the mushrooms on your pizza, and that sprig of parsley next to your steak are often thought of as nutritional nothings—filler foods whose major benefit is adding a little texture or flavor to your favorite meals.
Don’t sell them short, though. Research now suggests that some of the foods we think of as bit players are hidden stars, MVPs in the battle against the bulge and full of newly discovered antioxidants—powerful compounds that help protect our cells against the kind of damage that can cause cancer.
That means the foods we consider duds today may end up being superstars tomorrow. “Some foods have a lot more phytochemicals and vitamins and minerals than others, but it’s conceivable we’ll discover other compounds in some of these foods that we don’t yet know about,” says registered dietitian Kathy Hoy, RD, EdD, nutrition research manager for the Produce for Better Health Foundation. Here are six that should star in your daily diet.
Parsley
A Sprig of Antioxidants
It’s not just a pretty patch of green on your plate. Parsley is a good source of the powerful antioxidant beta-carotene, says Ellie Krieger, RD, author of Small Changes, Big Results: A 12-Week Action Plan to a Better Life
To take parsley from a decoration to nutrition star status, Krieger recommends using it as a main ingredient instead of a flavoring. “In the Middle East, tabbouleh is made with a good amount of parsley, so it’s more like main ingredient,” she says. “Add sprigs of parsley to sandwich wraps for a burst of flavor, and when you make a pasta salad for four people, add a whole cup of parsley.” You can also add this herb to salads, soups, and stews.
Mushrooms
Push These Buttons for Better Health
The lowly white button mushroom is more than a pizza topping; it’s a low-calorie (just 8 calories per half cup), fat-free, cholesterol-free food that also contains more of the powerhouse antioxidant ergothioneine than either of the two dietary sources previously believed to be best: wheat germ and chicken liver. Mushrooms also provide several nutrients, including riboflavin, niacin, and selenium. Along with their other uses—in salads, stews, and omelets and stuffed as appetizers—consider using them as a meat replacement (think portobello burgers).
Watermelon
Not Just a Tasty Snack
Watermelons are about summer, refreshing flavor, and seed-spitting contests. But who would have thought that this summertime treat is great for you year-round, too? “Growing up, people didn’t perceive watermelon as good for you,” says Hoy, “but it has quite a bit of vitamins A and C and fiber.” As if all that weren’t enough to have us running to the fridge for a slice, one wedge (about 1/16 of a melon) weighs in at only 86 calories.
Celery
Health Food on a Stick
Until recently, celery’s biggest claim to fame has been the (untrue) belief that it’s a negative calorie food, meaning you burn more calories eating it than you take in. But let’s give celery some credit: It’s high in vitamin A, vitamin C, folate, and other nutrients and is a good source of phalides and coumarins, phytochemicals that may help lower cholesterol and prevent cancer, respectively.
Though it’s not negative calorie, celery really is a dieter’s dream food: Besides having a mere 6 calories per medium stalk, it’s high in fiber and water, says Ruth Frechman, RD, a spokesperson for the American Dietetic Association from Burbank, California. Studies have shown that foods with high water and fiber content can help fill you up faster and keep you satisfied longer, so you’re not tempted to dive into a pint of Ben & Jerry’s later in the day.
Potatoes
Two Thumbs Up for Spuds
The Atkins crowd has given poor potatoes a bad rap: We see them as calorific carb bombs with little nutritional value. But the experts disagree. “I think they’re a fantastic food,” says Frechman. “They’re low in calories [58 per half cup cubed] and a good source of vitamin C, vitamin B6, and especially potassium.” Potassium has been shown to help reduce blood pressure, and ounce for ounce, potatoes have more than much-touted bananas.
Potatoes are also antioxidant powerhouses: One study showed that when compared with broccoli, onions, carrots, and bell peppers, the antioxidant activity of potatoes was higher than all except broccoli. Finally, spuds are versatile: You can mash, microwave, fry, and bake potatoes, put them in stews and soups, and even stuff them. Try that with a banana!
Enjoy a variety of foods in moderation, and don’t snub a food just because it doesn’t have superstar status.
Iceberg Lettuce
Variety Is the Lettuce of Life
Yes, that anemic-looking leaf on your sandwich or in your salad does have redeeming qualities. Iceberg lettuce is a top source of vitamin K, which is essential for blood clotting. Not only that, but it’s low in calories—just 10 per cup of shredded lettuce—and fat free. Using much-maligned iceberg is also an inexpensive way to add texture to more expensive greens. “It’s a basis for helping to get variety in the diet and keep it interesting,” says Hoy. “Mixing iceberg with other greens adds texture to a salad without taking away anything.”
The moral of the story: Enjoy a variety of foods in moderation, and don’t snub a food just because it doesn’t have superstar status today. “I don’t think any food is necessarily a nutritional dud,” says Hoy. “Just about all foods have a place in the diet.”
Linda Formichelli is a freelance writer in New Hampshire.
Related Articles
5 Minute Breakfasts
Posted by Elizabeth Somer, RDEat To Beat Depression
Posted by Winnie YuThe New Superfoods
Posted by Daryn EllerBad Foods You Should Be Eating
Posted by Robin WarshawBetter Memory Diet
Posted by Colleen Pierre, RD
» Advertisement «