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HEALTH
HEALTH

 

Zinc The Zinc (Zn) content of foods varies from up to 2000mg/kg fresh weight in oysters to below 5mg/kg in refined foods or foods with a high fat content. In legumes and animal products Zn is associated with protein components. In meat products the Zn content to some extent follows the colour of the meat, so that the highest content, approximately 50mg/kg, is found in lean red meat, at least twice that in chicken. In cereals, most of the Zn is found in the outer fibre-rich part of the kernel, thus the degree of refinement determines the total Zn content. Wholegrain products provide 30 - 50mg/kg while a low extraction rate wheat flour 8 - 10mg/kg. The major dietary determinants for the total Zn intake are the amount of animal protein, the extraction rate of the cereals and the fat content of the diet.

 

Manganese Relatively high concentrations of Manganese (Mn) have been reported in cereals (20 - 30mg/kg), brown bread (100 - 150mg/kg), nuts (10 - 20mg/kg), ginger (280mg/kg) and tea (350 - 900mg/kg dry tea)7. Concentrations of Mn in crops are dependent on soil factors such as acidity
Chromium The richest dietary sources of Chromium (Cr) are spices such as black pepper, brewer's yeast, mushrooms, prunes, raisins, nuts, asparagus, beer and wine. Refining of cereals and sugar removes most of the native Cr, but stainless steel vessels in contact with acidic foods may contribute additional Cr.

 

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Magnesium Magnesium (Mg) is widely distributed in plant and animal foods, especially nuts, legumes, green vegetables (present as the inorganic ion of chlorophyll), cereals and chocolate. Hard drinking water may also be an important source of dietary Mg.

 

Iron Iron (Fe) is widely distributed in vegetables and cereals, but the concentration in fruits and low.
Copper The Copper (Cu) content of food is affected by its geographical origin and the processing conditions it undergoes prior to consumption. Foods high in Cu include wholegrain cereals and nuts. Soft or acidic water passing through copper pipes can also contribute Cu to the diet.

Alphabetical List of Vegetables and Their Rankings

 

 

 

 


3 categories ranked for overall food value.



"A" list = high in vitamins, minerals and phytonutrients.

"B" list = good

"C" list = high glycemic, too starchy or too high in calories when compared with the nutritional values of A or B.

CATEGORY A

Alfalfa sprouts
Arugula
Bean sprouts
Beet Greens
Beets
Bell Peppers
Bok choy
Broccoli
Broccoflower
Brussels sprouts
Cabbage
Carrots
Cauliflower
Chard (Swiss & red)		 Chinese cabbage
Chives
Collard greens
Garlic
Green onions
Green peas
Greens
Horseradish
Kale
Leeks
Lettuce, red or green
Mustard Greens
Onions
Parsley		 Peppers
Pumpkin
Sauerkraut
Shallot
Snow Peas
Soy beans
Spinach
Summer squash
Sweet potato & yam
Tomato
Tomato, cherry
Turnip greens
Watercress
Winter squash

CATEGORY B

Artichoke
Artichoke Hearts
Asparagus
Avocado
Celery
Chickpeas
Chile peppers
Cucumber		 Eggplant
Endive
Green beans
Kidney beans
Kohlrabi
Lemon grass
Lentil beans
Navy Beans		 Okra
Split Peas
Radishes
Radicchio
Rutabaga
Turnips
Zucchini

CATEGORY C
Bamboo shoots
Corn
Jicama		 Lettuce (iceberg)
Lima beans
Mushrooms		 Potato (white)
Rhubarb
Water chestnuts

When shopping for produce, to get maximum benefits, buy organic whenever possible. Also choose fresh or frozen rather than canned, since canned is generally extremely high in salt. To avoid extra calories from fat and a high sodium intake, use herbs, spices, lemon or vinegar, rather than salt, butter or oil for seasoning.Now that you know what's good for you, it's time to shop (or plant your garden), and get busy eating and enjoying these extra healthy foods!




 

 


Alphabetical Fruit List with Nutritional Values (in order)

FRUIT NUTRITIONAL VALUES IN ORDER (concerns)
Apples flavonoids, fiber, C (pesticides, wax coating)
Apricots carotenoids, A, C, fiber (preservatives)
Bananas B6, C, potassium (glycemic)
Blackberries flavonoids, fiber, C, K, manganese
Blueberries flavonoids, C, manganese, fiber
Cantaloupe carotenoids, C, A, potassium
Cherries flavonoids (pesticides)
Cranberries flavonoids, fiber, C, manganese
Dates (glycemic)
Dried fruit (glycemic, preservatives)
Figs (preservatives)
Fruit juices (glycemic)
Grapefruit carotenoids in pink, flavonoids, C
Grapes flavonoids, manganese (pesticides)
Guava carotenoids, fiber, C
Kiwifruit C, fiber (glycemic)
Lemons flavonoids, C (wax coating)
Limes flavonoids, C (wax coating)
Mangoes carotenoids, A, C (glycemic)
Nectarines carotenoids, C (glycemic, pesticides)
Oranges carotenoids, flavonoids, C, fiber (glycemic)
Papayas carotenoids, C, folate, potassium
Peaches carotenoids, C (pesticides)
Pears flavonoids (pesticides)
Persimmons C (glycemic)
Pineapple C, manganese (glycemic)
Plums carotenoids, C
Raspberries flavonoids, fiber, manganese, C
Raisins (glycemic, pesticides, preservatives)
Strawberries carotenoids, flavonoids, C, fiber (pesticides)
Tangerines carotenoids, A, C (glycemic)
Watermelon carotenoids, C, A, B6 (glycemic)


Importance of the Fruit List

Research shows people who regularly eat fresh fruit have a lower risk of many chronic diseases. And since fruit is delicious, nutritious and generally low in fat, sodium and calories, most fruit can play an important role in healthy weight loss and maintenance.

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Artificial food colouring warning Some ready meals contain additives Parents are being advised by experts not to give their children food containing certain additives until the results of a new study are published. UK researchers tested the effects of a range of artificial colourings on children's behaviour. It is understood the results back previous research linking additives to hyperactivity and poor concentration. The Food Standards Agency (FSA) said it would not issue formal recommendations until the findings were published. But independent experts said parents should avoid foodstuffs containing the additives. A team at the University of Southampton tested the additives tartrazine (E102), ponceau 4R (E124), sunset yellow (E110), carmoisine (E122), quinoline yellow (E104) and allura red AC (E129) on both three-year olds and eight-to-nine year olds. We are very keen to promote fresh healthy home cooked food and if you get that sort of food you don't have to worry about additives Pru Leith, School Food Trust The amounts used in the study were those that an average child might consume in a day. A source at the University told food industry magazine the Grocer that their results supported findings first made seven years ago that linked the additives to behavioural problems such as temper tantrums, poor concentration, hyperactivity and allergic reactions. The FSA's Committee of Toxicity on Chemicals looked at the original research, known as the Isle of Wight study, which had concluded removal of such colourings from childrens' diet would produce "significant changes" in behaviour and not just in those children already showing hyperactive behaviour. But the Committee decided in 2002 the research was inconclusive. At a recent closed meeting the Committee noted the "public health importance" of the new findings but the results will not be acted until published in a scientific journal. The FSA said it would be handling the findings in "the proper scientific way" and hoped they would be published in a matter of months. Choice All the additives tested in the study are approved for use in the EU and are safe but some of the colours are banned in Scandinavian countries and the US. Pru Leith, chair of the School Food Trust said she hoped the findings would be published quickly but the FSA had to follow scientific protocols before making recommendations. "We are very keen to promote fresh healthy home cooked food and if you get that sort of food you don't have to worry about additives. "There is a lot of anecdotal evidence from teachers and parents about children behaving badly when they're given sugary food stuffs so in the end I'm sure we will have the corroborating evidence." Professor Vyvyan Howard, one of the experts on the FSA's Additives and Behaviour Working Group said it was important the findings were published but that consumers could choose not to buy products containing the additives. "It is biologically plausible that there could be an effect from these additives. While you are waiting for the results to come out you can choose not to expose your children to these substances. "These compounds have no nutritional value and I personally do not feed these sorts of foods to my 15-month-old daughter." Sainsbury's will next month become the first supermarket to ban artificial colours and flavourings in its own-label soft drinks. Other major supermarkets are also reviewing their policies on additives due to pressure from parents.
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