Scientists are continually adding to what we know about the health benefits of various foods. For example:
Whole Grains: Don’t like broccoli? Eat whole grains instead. University of Minnesota researchers have discovered that whole grains deliver an army of phytonutrients that do almost as much as fruits and vegetables.
Cherries: They’re an all-natural pain reliever that may even relieve the intense pain of gout (if you can eat a couple of dozen of them). Scientifically, cherries reduce C-reactive protein in the blood, which the body produces in response to acute inflammation, according to the Western Human Nutrition Research Center at Davis, Calif.
Yogurt: Those that contain “live” or “active” cultures help fight illness and disease. It is the most popular food containing probiotics. New studies found that yogurt greatly improves a person’s ability to fight off pneumonia.
Salmon: Eating salmon reduces blood pressure and cholesterol. Salmon helps prevent heart disease because of its healthy content of omega-3 fatty acids. Now researchers at the University of California report that a higher intake of omega-3s preserves bone density, keeping bones stronger. If you don’t like salmon, eat more tuna or sardines.
Cabbage: Cruciferous vegetables such as cabbage and broccoli have anti-cancer properties. But new studies show cabbage is in a class by itself. In addition to its tendency to protect against breast cancer, the sulforaphane in cabbage protects against lung, stomach, and colon cancers. Sulforaphane stimulates cells to eliminate cancerous substances. Eat cabbage by itself or add it to soups and salads.
New discoveries about healing foods
Gourmet delight: World-class Oregon truffles
Truffles rank with caviar and champagne as icons of gourmet decadence. They have the same allure: part epicurean enjoyment, and part difficulty in acquisition. Truffles are actually a type of fungus that grows underground.
European truffles grow on the roots of oak trees. Oregon truffles grow at the base of Douglas firs. In Europe, specially trained dogs help target the oak trees where truffles will be found. The truffle flavor is directly related to its aroma. Once discovered, truffles can be collected next year at the same site.
To enjoy the wonderfulness of dining on truffles, they must be fresh, uncooked specimens eaten shortly after harvest. Truffle lovers often order before harvest from food specialty stores. Some supermarket produce departments may also take an order.
Though white Oregon truffles cost about $150 per pound, they are also available at about $15 an ounce. Call toll free: (888) 465-3247. In many recipes, just a shaving of truffle is required.
Flavorful Italian white truffle oil for recipes is available at $29.95 for 8.5 oz. at culinaryneed.com. Scraping or grating fresh truffles into sauces or soups just before eating creates a distinctive flavor. Veal, chicken, fish, souffles, omelettes, pasta, and rice can be glorified with thinly sliced truffles. Cream and cheese sauces are enhanced by their flavor.
When stored with containered rice or eggs, the flavor and aroma penetrate the egg shells and rice. Eat the truffle, then make omelettes and rice pilaf.
The truffle season begins in September, so order early.
Truffle butter
The aroma and flavor of truffles are heat sensitive. Truffle butter is a good way to get the most from your aromatic gem, since it is not heated.
Finely grate a fresh truffle and add it to softened, unsalted butter to suit your taste. Use enough butter so the mixture is spreadable, not crumbly.
Let stand at room temperature for an hour. Spread on crackers, French bread, or baked potatoes.
Truffle butter freezes well.
Gout: The “disease of kings”
Gout: The ‘disease of kings’ can strike anyone, especially the overweight
For centuries, gout was thought of as a disease of the wealthy or the gluttonous. It’s probably because many foods that cause flare-ups were once luxuries.
Today, one to five million Americans, most neither rich nor self-indulgent, suffer the pain of gout. Most are overweight and over 40.
Gout is a type of arthritis in which glasslike shards of uric acid jab into the joints, causing searing pain. The big toe is often affected. Fever and chills may develop during an attack.
Normally, purines are broken down into uric acid. Uric acid dissolves in the blood, is filtered out by the kidneys, and eliminated in the urine. People with gout either produce too much uric acid or have trouble getting rid of it.
What a patient eats can trigger an attack. Liver, beef, pork, lamb, and all seafood have a high purine content. Overindulgence can cause a flare-up.
One study linked lower alcohol consumption to fewer gout attacks. Study authors noted, however, that those who drank alcohol also drank less milk. Low fat dairy products can help prevent an attack because the proteins in milk reduce uric acid levels.
There is no cure for gout, but high doses of NSAIDs such as aspirin and ibuprofen may control the pain. Prednisone can reduce the inflammation in people who can’t tolerate NSAIDs.
Newer drugs such as allopurinol lower uric acid levels, but can’t be taken during an attack. Allopurinol prevents the conversion of purine to uric acid.
Other new drugs are in the pipeline for FDA approval, say doctors at Johns Hopkins. Until then, slimming down, eating right, and drinking plenty of water will help lower uric acid levels and decrease the risk of attacks.
Freshwater fish have omega-3s
If you’re a fisherman or have friends who share their catch with you, here’s good news. Ocean-going fish may be rich in those important omega-3 fatty acids, but salmon, tuna, mackerel, and herring are not the only sources.
Freshwater game fish have omega-3s, as well. Lake Superior lake trout actually are richer in this nutrient than Atlantic salmon or Atlantic mackerel. The trout has 3 grams per 3.5-ounce serving as opposed to 1.84 for the salmon and 1.2 for the mackerel.
Other freshwater game fish with omega-3s include whitefish with 1.6 grams per 3.5 ounce serving, chub with 1.5, herring with 1.1, bass with 0.9, smelt with 0.5, walleye at 0.4, and northern pike with 0.1 ounces per serving.
Doctors at the Mayo Clinic say it’s true that the content of most game fish isn’t as high as that of ocean-going cold-water fish. But fish, as long as it’s not fried or prepared with a lot of added fats, is still a better choice than meat. Meat is typically higher in undesirable saturated fats and cholesterol.
A little fat makes vegetables more nutritious, helps prevent cancer
Having corn on the cob with dinner? Adding a little butter will increase the level of nutrients your body will absorb. Having a salad for lunch? Adding full-fat salad dressing will have the same effect.
Many of the healthful compounds in vegetables are fat-soluble. That means your body can’t absorb them very well unless fat is present at the same time.
Researchers at Ohio State University Comprehensive Cancer Center in Columbus checked for nutrients that were especially important for cancer prevention. Some of affected nutrients:
Lutein and zeaxanthin found in spinach and kale are important for eye and heart health.
Lycopene, the red carotenoid found in tomatoes and watermelon, is a potential cancer fighter.
Alpha and beta carotene, the orange pigment in carrots and cantaloupe, help to reduce cancer rates.
Vitamin E found in mango, broccoli, and spinach is a powerful antioxidant that neutralizes free radicals in the body that cause tissue and cellular damage.
When some avocado was added to salads, blood tests showed the absorption of lutein was 18 times greater than without the fatty avocado. Absorption of lycopene increased by 4.4 times, and the increase in beta carotene absorption was 2.6 times.
Fortunately, the amount of fat in the entire meal can aid nutrient absorption. Nutritionists say you should choose at least one food per meal with a high fat content. That means if you have a small steak or hamburger with dinner, you’ll be fine.