Does Organic make a difference? The latest research says it can. A State of Science Review from the Organic Center for Education and Promotion suggests that a shift toward organic production and food processing can play an important role in increasing antioxidant levels in fresh produce and other foods we eat.
As scientists continue to conduct research, consumers can take the following steps to increase the health value of the foods they eat:
Select more organic fruits and vegetables.
Choose fruits and vegetables with the highest available levels of antioxidants: blueberries, plums, blackberries, strawberries, red cabbage, sweet cherries, leaf lettuce, spinach, and apples as well as processed tomato products.
Consume organic fruits and vegetables with their skins on and at their peak ripeness.
A VEGAN eats beans and legumes, fruits, grains, nuts, and nut butters, seeds and vegetables.
AN OVO-VEGETARIAN adds eggs to the diet.
AN OVO-LACTO-VEGETARIAN includes eggs and dairy.
THE PESCO-VEGETARIAN eats fish.
THE SEMI-VEGETARIAN or FLEXITARIAN includes poultry, fish and sometimes even a bit of red meat, but mainly sticks with plant foods and meatless meals.
Protein is made up of combinations of 28 assorted amino acids, 8 of which are "essential" which means your body can't make them so you have to get them from your food. Meat, fish, chicken and dairy products (such as milk yogurt and cheese) are called "complete proteins" because they contain all 8 essential amino acids. But what if someone follows a plant-based diet?
While soybeans may be the only source of complete protein in the veggie kingdom, eating a variety of other plant foods can provide all the amino acids needed to make complete protein. A Mexican style meal containing beans, corn and rice is an excellent example.
The top food choices for vitamin C in the U.S. are oranges and orange juice. However, some other foods contain even more of this important nutrient.
One cup of strawberries, one bell pepper (red and yellow contain more vitamin C than green ones), one kiwifruit, half a papaya, or one cup of cooked broccoli or Brussels sprouts each provide the recommended dietary allowance for vitamin C.
Cumin has been adding flavor to food since early ancient times. Most commonly available as a ground spice, cumin's warm, nutty taste is popular in Middle Eastern, Mexican and Mediterranean cooking.
Add to soups, stews, sauces and chili for aromatic flavor.
Nutmeg has a nutty and slightly sweet flavor that complements both sweet and savory dishes. Whole nutmeg, as an alternative to ground, lasts indefinitely when stored in a cool, dry place.
Grate a small amount into cream sauces, pastas, rice dishes, soups and desserts to give them extra depth of flavor.
Berries and cherries are among the "power foods" of the food pyramid. For example, the ellagic acid in dark colored berries such as raspberries may inhibit tumor growth.
Cranberries appear to keep bacteria from adhering to the bladder and causing urinary tract problems; the mechanism may also help prevent ulcers.
Eating just 35 sour cherries may reduce pain better than aspirin because the anthocyanins found in cherries inhibit inflammation-causing enzymes.
Cherries contain perillyl alcohol, which may inhibit colon, breast and prostate cancers.
Personally, I like berries and if they add to my health it is an added bonus. Berries are expensive and they are not always available. I have solved the problem by buying frozen. I use some on cereal every day. It can't hurt and may very likely help.
