Nutrition Zeroes or Heroes? Four Misunderstood Foods

While superfoods like blueberries, tomatoes and spinach have achieved the nutrition equivalent of celebrity status, other fruits and vegetables generate little excitement – and even confusion.

The researchers and scientists at the Dole Nutrition Institute took another look at several foods commonly regarded as “nutrition zeroes” and found out that some of them are actually “nutrition heroes.” Here is a list of four under-appreciated – and even misunderstood – fruits and veggies that deserve a place on your plate:

* Avocados: Some of the smartest folks I know avoid avocados as “high fat” foods, but the monounsaturated fat in avocados protects your heart by lowering LDL “bad” cholesterol while raising HDL “good” cholesterol. Avocados also contain fiber and the phytonutrient beta-sitosterol, which also help control cholesterol, and lutein, which promotes eye health.

Looking for a food source of vitamin E? Avocados have the highest gram-per-gram content of this powerful antioxidant. Finally, if there was a “superfood for your liver” category, avocados just might qualify. In one Japanese study, avocados beat out 22 other fruits as the best defense against liver damage.

* Celery: A dieter’s standby, celery is often dismissed as a nutrition nonentity. But it turns out that two stalks provide an excellent source of vitamin K and a good source of vitamin C, folate and potassium – all for just 20 calories. Celery is also loaded with phytonutrients such as quercetin, which promotes prostate and brain health, and apigenin, which may help slow prostate tumor growth.

* Parsley: Regarded as little more than a garnish, parsley actually packs a powerful nutrition punch. Just 1/4 cup provides more than 300 percent of the Daily Value of vitamin K and contains an excellent source of vitamins A and C.

Parsley is also a top source of the antioxidant flavonoid apigenin, which, in addition to protecting the prostate, may also help reduce the risk of breast, colon, skin and thyroid cancers. Parsley’s abundance of phytonutrients – beta-carotene, lutein and zeaxanthin – can help safeguard your sight, and chewing on a sprig can help freshen your breath.

* Potatoes: The fact that spuds are America’s favorite vegetables wouldn’t be so bad if they weren’t usually deep-fried, processed and drowned in saturated fat. In fact, a medium baked potato with skin has 163 calories, no fat, and provides an excellent source of potassium and vitamin C, plus a good source of fiber, magnesium, copper, manganese, niacin, vitamin B-6 and folate.

Potatoes also supply chlorogenic acid, a phytonutrient that may block the formation of carcinogenic nitrosamines and reduce the risk of liver and colon cancers. A recent British study discovered compounds in potatoes called kukoamines, which may help lower blood pressure levels. When eating a potato, leave the skin on for added fiber and nutrients.

So, if you’ve been dismissing one of these nutrition heroes as a zero, give it another chance and see if you don’t end up feeling more hale and hearty yourself.

Jennifer Grossman is the director of the Dole Nutrition Institute. – NU

Top Rated Products

cs_image_0

It is a complete system to help fix your approach to your game, and get you back on track so that you can start to see real, tangi[...]

cs_image_1

You'll learn why your current resume isn't getting the response you want - and we'll tell you exactly what you can do to transform[...]

cs_image_1

You'll learn why your current resume isn't getting the response you want - and we'll tell you exactly what you can do to transform[...]

cs_image_2

How to Package and Spin your work experience so it's the perfect fit for the job. Become more CONFIDENT in your self presentatio[...]

cs_image_3

The Only Holistic Fibroid System In Existence That Will Show You How To Quickly and Permanently Cure Your Uterine Fibroids, End Th[...]

cs_image_3

The Only Holistic Fibroid System In Existence That Will Show You How To Quickly and Permanently Cure Your Uterine Fibroids, End Th[...]

cs_image_4

The Dept 56 collection of houses and accessories are beautifully designed and always interesting. These artists obviously put a gr[...]

cs_image_5

Discover An Easier Way To DOMINATE YOUTUBE And GOOGLE RANKINGS VIDEO MARKETING BLASTER The Only Software That Is Able To Reverse-E[...]

cs_image_5

Discover An Easier Way To DOMINATE YOUTUBE And GOOGLE RANKINGS VIDEO MARKETING BLASTER The Only Software That Is Able To Reverse-E[...]

cs_image_6

Using RegistryMum Registry Cleaner allows you to clean and fix registry errors that cause application failure, system freezing and[...]

cs_image_7

A Whole Full Course On The Clickfunnels Software Learn To Create Sales Funnes, Landing Pages, Micro Websites To Sell ,use With Sho[...]

cs_image_7

A Whole Full Course On The Clickfunnels Software Learn To Create Sales Funnes, Landing Pages, Micro Websites To Sell ,use With Sho[...]

cs_image_8

Over 17,000+ Online Activities In Maths, Reading and Word Skills For Students Aged 4-15+ - Automatically Adapts To Their Learnin[...]

cs_image_9

Tools Work Anywhere In The World But Best In US and UK and Canada. Unique Offer That's Ideal For All Different Types Of Travel[...]

cs_image_9

Tools Work Anywhere In The World But Best In US and UK and Canada. Unique Offer That's Ideal For All Different Types Of Travel[...]