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The Fresh Grocer's Guide to Asian VegetablesBEAN SPROUT:Also referred as Nga Choi. It has narrow, green or brownish pods, short hairs and green or gold seeds. Can be added to salad when fresh. Also good stir-fried. BAMBOO SHOOT: Usually packed in cans. The tender shoots are eaten as vegetables or can be cooked with other vegetables such as broccoli and cauliflower or stew with pork. BITTER MELON: Vegetable commonly used in soups and stews. Very bitter; takes getting used to. Enjoy cooked, not raw. BOK CHOY: Adds a strong sodium flavor to any stir-fry dish. Best enjoyed cooked or steamed, but not raw. CHAYOTE: Also referred to as Vegetable Pear. A herbaceous vine with palmy-lobed leaves. It is pear-shaped, green or pale green, wrinkled and shallowly furrowed. Sometimes with soft spines on the broader end. Each contains a large seed. CHI GU: Also referred to as Chinese Arrowhead. It is spherical, yellowish or brownish, with membranous scales on two or three rings. Peel, slice and cook the starchy corms. They are good for stew or stir-fry. CHESTNUTS: Shinny brown surface, sweet and fresh in taste. Either bake them, or remove the shell and bring the flesh to boil for stew with chicken. Boil, mash, and season them to use as a cake topping. CHINESE BOXTHORN: Also referred to as Kou-Kay-Choi. This shrub has long, recurved, thorny branches. Leaves are dark green and ovate. The soft slightly bitter leaves are cooked in soup with pork. The small dried red berries sold as a tonic in medical halls are very rich in carotene and are good for the eyes. CHINESE CHIVES: Also called Kau-Choi. It has long, grass-like leaves about 5mm wide, flat and solid. Its flowers are plucked together with the stalks. Both leaves and flowering culms are eaten as vegetables. They are good for stir-fry. CHINESE LONG BEANS: Also referred to as the yard-long bean. Solid crunch, not juicy. Keep refrigerated, unwashed and in a plastic bag. CHINESE PARSLEY: Also known as cilantro, this herb has an assertive, sage-citrus flavor. Used sparingly to season squash, eggplant, snow peas, onions, egg salad, eggs, cauliflower and tomatoes. Cilantro's name in Chinese means "fragrant plant". CHINESE SPINACH: Also called Yin-Choi. An upright, much branched annual with a thin membrane covering the stems. Leaves with long petioles vary in shape, size and color. They are commonly found as the lanceolate green leaves, rounded green leaves and rounded leaves red in the center; otherwise, green. It contains substantial amounts of vitamins A, B, C and double the amount of iron found in spinach. Cook them as lettuce. CHINESE WATER CHESTNUT: Also called Ma-Tai. Brown rough surface. Each produces long tubular leaves that project above the water surface. The edible part consists of a flattened corm. From the top of each planted corm, several slender horizontal rhizomes radiate out into the mud. Each terminating in a corm. The corms can be eaten raw, roasted or boiled after they have been peeled. They usually are cut into small slices and added to soup. Also good for stir fry. For dessert, shred and boil them with water and whipped egg. Add sugar for better taste. Boil whole peeled corms in water together with sugar cane to form a laxative drink. CHOY-SUM: Also known as Broccoli raab, Rapini and Chinese flowering cabbage. It has dark green, chard-like leaves on a stalk and a slightly bitter flavor. Can be cooked like broccoli, although it requires less cooking time. DAIKON: Also called Japanese radish. The sweet, juicy-crisp, white variety, resembling a white carrot, is slightly hotter than the traditional radish. Choose firm, smooth roots that have a luminous gleam. Add diced, sliced, or slivered to relishes and salads. GAI LAAN: Commonly known as Chinese broccoli, this vegetable is light green with a long stem, big flowered leaves and white flowers. It can be cooked like broccoli and often is used in stir-fry. Refrigerate in plastic up to five days. GINGER ROOT: Look for smooth skin that has a light sheen and white flesh. Keep in cool, dry storage. Ginger root is a seasoning tuber with a sweet flavor. Try it with cakes, breads, ice cream and beverages. It also is good in sauces, stir-fry, condiments, marinades, glazes, drinks, and fruit dishes. HONEY PEMOLO: Broad pear shape, massive, with a round slightly pointed bottom, pale yellowish green in appearance, smooth surface, thin skin, fleshy and juicy. JAPANESE EGGPLANT: The small, slender, purple eggplant is sweeter than the American variety. It can be baked, sautéed, grilled, or used in stir-fry or casseroles. KAI CHOI: Also known as Chinese Mustard and Mustard Cabbage. Radical leaves are large, obviate or lancelet, angled or notched, margins finely serrated, petiole stout, broad and sessile. Cooked as lettuce, or cooked in soup. Stems are preserved as sour-salt mustards. KUMQUAT: Kumquats are entirely edible. Skin is sweet; flesh is tart. Its zesty flavor is similar to the orange, but has a hint of tangerine. Should be firm, not soft-wet. If you plan to use this fruit within a few days, they can remain at room temperature; otherwise, keep them refrigerated for about two weeks. LEMON GRASS: Also know as TI De Lemon, Sereh, Citronelle root and Takrai. Lemon grass has long, woody stalks and white root ends. Texture is brittle and dry with a lemony flavor. Wrap tightly with foil or plastic wrap and store up to two weeks. Lemon grass is inedible unless peeled. Peel about 1 inch from root end and pull back three to four leaf layers until the tender white portion is exposed. Use in salad dressings, chicken and fish dishes, marinades, beverages and condiments. LIN NGOU: Also called Lotus. An aquatic herb with pellet leaves borne above and floats on the water. Fruit is a nut. The edible rhizome is submerge in mud. The rhizome and "seeds" can be eaten as food. When harvested for eating, the young rhizome tastes like artichokes. The older ones are considered diuretic. Rhizomes are harvested all year round and contain an abundance of starch. Ripe seeds can be cooked in dessert or soup. They are also coated with sugar powder and usually consumed during Chinese Lunar New Year. Peel, slice and cook the rhizome in soup with pork or stir fry. LO BOK: This Chinese radish is similar to Daikon in flavor and texture. Add to broiled fish, salads, and seasonings. LYCHEE: Red thin skin and white flesh. Very fleshy, juicy and sweet, and provides protein, iron, and vitamin C. NAPA CABBAGE: Also called Chinese cabbage, this vegetable has light green leaves with a squared-off tip. It can be braised, used in stir-fry or added to salads. ON CHOI: Also known as Water Spinach. Leaves are arrow-shaped and the stem is hollow. Cook as Lettuce and mix with soy sauce when serving. Can also be stir fried with minced garlic, add salt to taste. It contains high iron. SAR GOT: Also referred as Yam Bean. Can be eaten raw. Used in salad when fresh. Also good for stir fry. Choose the young Sar Got as they contain 10% starch and less than 1% protein. The older Sar Got are woody and used as a source of starch only. To prepare, peel the skin with a knife. SEE KUA: Also called Angled Loofah. It is long, dark green with ten angular ridges, widening from its point of attachment to its stalk. Peel, cut into slices and cook as vegetables. Good for stir fry and cooked in soup with pork. SHANDONG PEAR: Medium size, inverted oval shape, long stem, yellow pulp, thin skin, juicy, and scented. May taste both sweet and sour when recently harvested, but turns sweet with time. SHITAKE: Full-bodied, meaty, spongy texture, eaten fresh, served in salads, in sauces and stir-fried. SNOW PEA: Also known as Ho Lang Tau. The tender shoots are sold as a vegetable, commonly known as "Tou Miu." The edible peas have two forms: one is broad flat pod endosing a row of seeds at one sidle known as "Snow Pea" and the other is succulent and swollen (known as "Sugar Pea"). The immature seed pods are one of the most expensive vegetables. Tender pods and peas are highly digestible protein, carbohydrates, vitamins and minerals. Both the Snow Pea and the Sugar Pea are good for stir fry. The tender shoots (Tou Miu) can be stir fried with minced garlic or cooked as lettuce and mixed with oyster sauce when serving. SOY BEAN SPROUT: Also called Dai Tau Nga Choi. It's an erect, bushy annual with soft hairy stem and leaves. The pods carried on short stalks are soft hairy, light brown when mature. Great in soup with chicken bones. TARO ROOT: Brown, barrel-shaped shaggy tuber. Flavor and texture are like a potato and chestnut combination. You must cook the root with the skins removed before eating. Use it as a vegetable; add to soups and stews, it is best eaten hot. WATER CRESS: Also called Sai-Yeung-Choi. It is a branched, leafy aquatic perennial herb. Stems are procumbent and roots freely at nodes below. Cook in soup with pork. WAXMELON: Also known as hairy melon and Jit-Kua. It is small, cylindrical green fruit somewhat narrow in the center with short silky white hairs. Young ones are consumed. Old ones have little or no wax bloom. It can be eaten raw like cucumber, but more commonly as a cooked vegetable. Peel, slice, and cook in soup. WINTER MELON: Also called Tung-Kua. It is large, ovoid or globes with a waxy surface and has firm white flesh with seeds embedded in the center. Hollow out from one end and peel. Good cooked in soup, or stew with pork or chicken. Also boil them with skin. It is a good beverage for the summer heat. YA PEAR: Medium size, inverted oval shape, thin skin, looks a little rusty, white pulp, small and crispy, juicy, sweet, scented, and small seed. It contains vitamin C. YUCCA ROOT: Also called Cassava, this vegetable is the thickening source for tapioca. Shaped like an elongated sweet potato, it has pink to brown rough skin and dense, softly fibrous white flesh. To prepare, remove the outer bark and pale pink under covering with a knife. FOLIC ACIDDESCRIPTION: Folic acid is part of the water-soluble vitamin B complex and functions as a coenzyme, together with vitamins B12 and C, in the breakdown and utilization of proteins. Folic acid performs its basic role as a carbon carrier in the formation of heme, the iron-containing protein found in hemoglobin, necessary for the formation of red blood cells. It also is needed for the formation of nucleic acid, which is essential for the processes of growth and reproduction of all body cells. Folic acid is necessary for proper brain function, being concentrated in the spinal and extracellular fluids. It is essential for mental and emotional health. It also increases the appetite and stimulates the production of hydrochloric acid, which helps prevent intestinal parasites and food poisoning. In addition, it aids in performance of the liver. Folic acid is easily destroyed by high temperature, exposure to light, and being left at room temperature for long periods of time. In surveys conducted, folic acid was shown to be one of the nutrients most often deficient in our diets. The best sources of folic acid are green leafy vegetables, liver, and brewer's yeast. ABSORPTION AND STORAGE: Folic acid is absorbed in the gastrointestinal tract by active transport and diffusion and is stored primarily in the liver. Sulfa drugs may interfere with the bacteria in the intestine which manufacture folic acid, Aminoperin and steptomycin destroy folic acid. Any disease such as sprue, celiac disease, or any illness accompanied by vomiting of diarrhea that interferes with the absorption of food can result in a deficiency. Oral contraceptives interfere with the absorption of folic acid. DOSAGE AND TOXICITY: The recommended Dietary Allowance of folic acid is 400 micrograms for adult, 800 micrograms during pregnancy, and 600 micrograms during lactation. Requirements can vary with individual metabolic rate. Hemolytic anemia and hyperthyroidism need higher quantities. Stress and disease increase the body's need for folic acid, as does the consumption of alcohol. There is no known toxicity of this vitamin, although an excessive intake of folic acid can mask a vitamin B12 deficiency. DEFICIENCY EFFECTS AND SYMPTOMS: Deficiency of folic acid results in poor growth, graying hair, glossitis (tongue inflammation), and gastrointestinal-tract disturbances arising form inadequate dietary intake, impaired absorption, excessive demands by tissue of the body, and metabolic disturbances. Because of the role folic acid plays in the formation of red blood cells, a deficiency could lead to anemia that cannot be corrected by supplementary iron. A folate deficiency can lead to irritability, forgetfulness, and mental sluggishness. It can be the cause of lesions at the corners of the mouth called cheiloses. A deficiency has been found in mentally retarded children, the aged, and in people with ailments such as Hodgkin's disease and leukemia where the requirement for folic acid is above normal. Alcohol, phenobarbital and anticonvulsants can produce a folic acid deficiency. Low serum and cerebrospinal fluid folate levels have been observed in epileptics administered anticonvulsant medication. In the past few years there have been a number of studies implicating folic acid deficiency as a contributing factor in mental illness. Studies have shown that prolonged folic acid deficiency can cause neurological changes and mental deterioration. Because of their close interrelationship, vitamin B12, in almost every case, should accompany any folic acid therapy. A need for the vitamin is especially increased during pregnancy. The fetus, meeting its need for rapid growth, easily depletes the mother's reserves. The World Health Organization reports that one-third to one-half of pregnant women are folic acid deficient in the last three months of pregnancy. Almost any interference with the metabolism of folic acid in the fetus encourages deformities such as cleft palate, brain damage, or slow development and poor learning ability in the child. In addition, deficiency of folic acid may lead to toxemia, premature birth, afterbirth hemorrhaging, and megaloblastic anemia in both mother and child.SUGGESTED RICH SOURCES OF FOLIC ACID |
| Listed as follows: (all amounts in mcg.) | ||
| Vegetables Artichoke Asparagus Beets Broccoli Brussels sprouts Cabbage Carrots Cauliflower Corn Endive Green beans Lentil sprouts Romaine lettuce Mushrooms Okra Mature onions Green peas Potato Soybean sprouts Yams |
Serving 1 med. 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c 1 c |
Folic Acid 94.2 160 126 62 54 39 15 66 70.6 71 40 76.9 76 14.8 66 31.8 95 19.2 120 42 |
| Listed as follows: (all amounts in mcg.) | ||
| Fruits Apricot Avocado Banana Boysenberries Dates Loganberries Cantaloupe Orange Pineapple juice Strawberries |
Serving 3 1 1 1 c 10 1 c ½ 1 1c 1c |
Folic Acid 9.1 124 21.8 83.6 10.4 37.8 45.5 39.7 57.7 26.4 |
| (SOURCE: NUTRITION ALMANAC; SECOND ED.) | ||
10 Tips to Healthy Eating1. Eat a variety of nutrient- rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide pyramid and the Nutrition Facts panel on food labels as handy references. 2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods. 3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight. 4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar is size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes. 5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal. 6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don't have to give it up. Just eat less often. when dining out, share it with a friend ask for a take home bag or a smaller portion. 7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make it up the next. Your food choices over several days should fit together into a healthy pattern. 8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you ear for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients. 9.Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, I you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too. 10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.Phytochemicals; Another Good Reason to Eat 5-9 Servings a Day of Fruits & VegetablesA phytochemical is a natural bioactive compound found in plant foods that works with nutrients and dietary fiber to protect against disease. Research suggests that phytochemicals, working together with nutrients found in fruits, vegetables and nuts, may help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections. Pronounced "fight-o-chemicals," phytochemicals fight to protect your health. They can have complementary and overlapping mechanisms of action in the body, including antioxidant effects, modulation of detoxification enzymes, stimulation of the immune system, modulation of hormone metabolism, and antibacterial and antiviral effect. "Phyto" is a Greek word that means plant and phytochemicals are usually related to plant pigments. So, fruits and vegetables that are bright colors — yellow, orange, red, green, blue, and purple — generally contain the most phytochemicals and the most nutrients. You can benefit from all of the phytochemicals and nutrients found in plant foods by eating 5-9 servings of fruits and vegetables a day and eating more whole grains, soy and nuts. More than 900 different phytochemicals have been found in plant foods and more will be discovered. These protective plant compounds are an emerging area of nutrition and health, with new research reported everyday. Remember, to get your Phytos eat 5-9 servings of colorful fruits and vegetables every day! The following charts provide a description of the most well researched phytochemicals and some of the fruits and vegetables they are found in. Complete phytochemical analysis has not been done on most fruits and vegetables. USDA will conduct phytochemical analysis on approximately 100 of the most frequently eaten fruits and vegetables during 2000-2001. Our charts will be updated as more phytochemical research becomes available. Current research suggests that most fruits and vegetables contain phytochemicals and that many fruits and vegetables contain a wide variety of phytochemicals. This content comes from www.dole5aday.com and is being used with permission from Dole Food Company, Inc. For more information, visit www.dole5aday.com.Phytochemicals in Fruits and VegetablesCarotenoidsCarotenoids are the pigments responsible for the colors of many red, green, yellow and orange fruits and vegetables. Carotenoids are a large family of phytochemicals which include alpha-carotene, beta-carotene, lutein, lycopene, cryptoxanthin, canthaxanthin, zeaxanthin, and others. Carotenoids protect the body by decreasing risk of heart disease, stroke, blindness, and certain types of cancer. They may also help to slow the aging process, reduce complications associated with diabetes, and improve lung function. Fruits and vegetables that are dark green, yellow, orange or red contain carotenoids. Beta-CaroteneBeta-Carotene may help to slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes. Beta-carotene is found in yellow-orange fruits and vegetables such as mangoes, cantaloupe, apricots, papaya, kiwifruit, carrots, pumpkins, sweet potatoes, and winter squash, and green vegetables, such as broccoli, spinach, and kale. Lutein Lutein is essential for maintaining proper vision as we age. It has been shown to reduce the risk of cataracts and macular degeneration, the leading causes of blindness in older people and may help reduce the risk of certain types of cancer. Kale, spinach and collard greens contain the most lutein of any fruit or vegetable. Other sources of lutein include kiwifruit, broccoli, collard greens, Brussels sprouts, Swiss chard, and Romaine lettuce. Lycopene Diets rich in lycopene have been shown to reduce the risk of prostate cancer and heart disease. Lycopene is found in red fruits and vegetables such as tomatoes and cooked tomato products, red peppers, pink grapefruit, watermelon. Zeaxanthin Zeaxanthin may help to prevent macular degeneration, which is the leading cause of visual impairment in people over 50. It may also help to prevent certain types of cancer. Corn, spinach, winter squash, and egg yolks contain zeaxanthin. Flavonoids Flavonoids are another large family of protective phytochemicals found in fruits and vegetables. Flavonoids, also called bioflavonoids, act as antioxidants. Antioxidants neutralize or inactivate highly unstable and extremely reactive molecules, called free radicals, that attack the cells of our body every day. Free radical damage is believed to contribute to a variety of health problems, including cancer, heart disease and aging. There are many different types of flavonoids and each appears to have protective health effects. Some of the better known flavonoids include resveratrol, anthocyanins, quercetin, hesperidin, tangeritin, kaempferol, myricetin, and apigenin. Flavonoids are found in a variety of foods, such as oranges, kiwifruit, grapefruit, tangerines, berries, apples, red grapes, red wine, broccoli, onions, and green tea. ResveratrolResveratrol may reduce the risk of heart disease, cancer, blood clots and stroke. Red grapes, red grape juice, and red wine contain resveratrol. Anthocyanins Anthocyanins, which are particularly high in blueberries, have been shown to protect against the signs of aging. In one study, elderly rats that ate the equivalent of a half-cup of blueberries daily for eight weeks improved balance, coordination, and short-term memory. Scientists think these results may apply to humans as well. Anthocyanins in blueberries and cranberries have also been shown to help prevent urinary tract infections. Blueberries, cherries, strawberries, kiwifruit, and plums contain anthocyanins. Quercetins Quercetins may reduce inflammation associated with allergies, inhibit the growth of head and neck cancers, and protect the lungs from the harmful effects of pollutants and cigarette smoke. Apples, pears, cherries, grapes, onions, kale, broccoli, leaf lettuce, garlic, green tea, and red wine contain quercetins. Hesperidin Hesperidin is a flavonoid that may protect against heart disease. Hesperidin is found in citrus fruits and fruit juices, such as oranges and orange juice, grapefruit and grapefruit juice, tangerines, lemons, limes, mandarins, and tangelos. Tangeritin Tangeritin may help prevent cancers of the head and neck. Tangeritin is found in citrus fruits and their juices. Phenolic Compounds Phenolic compounds may reduce the risk of heart disease and certain types of cancer. Phenolic compounds may be found in berries, prunes, red grapes and red grape juice, kiwifruit, currants, apples and apple juice, and tomatoes. Ellagic AcidEllagic acid is a phenolic compound that may reduce the risk of certain types of cancer and decrease cholesterol levels. Ellagic acid is found in red grapes, kiwifruit, blueberries, raspberries, strawberries, blackberries, and currants. Sulphoraphane Sulphoraphane is in a class of phytochemicals called isothiocyanates. Sulphoraphane may reduce the risk of colon cancer. Cruciferous vegetables such as broccoli sprouts, broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy, collard greens, turnips and turnip greens contain sulphoraphane. Limonene Limonene is in a class of phytochemicals called mono-terpenes. It is found in the rinds and the edible white membranes of citrus fruits, such as oranges, grapefruit, tangerines, lemons and limes. Limonene may help to protect the lungs and reduce the risk of certain types of cancer. Indoles This family of phytochemicals may reduce the risk of certain types of cancer, including breast cancer. Indoles are found in cruciferous vegetables, such as broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy, collard greens, watercress, and turnips and turnip greens. Allium Compounds Allium compounds may reduce the risk of certain types of cancer and lower cholesterol and blood pressure. Garlic, onions, chives, leeks, and scallions contain allium compounds. This content comes from www.dole5aday.com and is being used with permission from Dole Food Company, Inc. For more information, visit www.dole5aday.com. Why Fruits and Vegetables are Better Than SupplementsColorful fruits and vegetables contain hundreds of phytochemicals that work together with nutrients to promote health and prevent disease. When you eat fruits and vegetables, the phytochemicals are easily absorbed to provide the maximum health benefits. In contrast, supplements or pills contain large doses of only one or two phytochemicals. These isolated supplements have not proven to be effective or even safe. You can benefit from all of the phytochemicals and nutrients found in plant foods by eating 5-9 servings of fruits and vegetables a day and eating more whole grains, soy and nuts.
This content comes from www.dole5aday.com and is being used with permission from Dole Food Company, Inc. For
more information, visit www.dole5aday.com.
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