Papaya

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papaya

Papayas are tropical fruits that are high in Vitamin C, providing over 300% of your daily need in one serving. They are also high in Vitamin A, making them a great nutrient-rich food for the skin. Papayas have other amazing health benefits as well that make them a summer super food. They are rich in antioxidants, carotenes, flavonoids, and minerals. Because they are high in fiber, it helps the body absorb the sugars they contain at a slower rate. They help promote the health of the cardiovascular system, digestive system, and provide protection against colon cancer, rheumatoid arthritis, and macular degeneration. Because papaya contains the digestive enzyme, papain, it also helps aid in digestion and can reduce inflammation. To get more papaya in your diet consider eating it fresh, blending it in smoothies, or adding it to salads. Papaya seeds are edible, and some like their slightly peppery flavor but you do not have to eat the seeds to get the many health benefits of the fruit. Simply scoop them out and eat the Papaya like you would any other melon.

References

  • "Papaya". World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47
  • Rakhimov MR. Pharmacological study of papain from the papaya plant cultivated in Uzbekistan (Article in Russian). Eksp Klin Farmakol 2000 May-Jun;63(3):55-7. 2000.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220

Image Attribution: aladin66/istockphoto.com

Sunny Trio: Vitamins C, D, and E

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rainbow diet

For added skin protection and cellular repair, add in this potent vitamin trio by eating vitamin-rich foods or by taking them in supplement form. Vitamin C is an essential skin nutrient because its potent antioxidant properties help repair sun damage. It is also absolutely essential for collagen repair. This can help protect your skin from premature aging and sun damage. Vitamin E is another critical skin nutrient with potent antioxidant properties that help protect your cells from the damage caused by free radicals. Vitamin E is essential for the overall health of your skin, and has cancer-fighting properties that make it a great skin supplement. The final skin nutrient is Vitamin D, which plays a significant role in wound healing and tissue repair, and makes the skin less photosensitive and susceptible to sun damage. Most people have low or deficient levels of Vitamin D in their system. You can add vitamins C and E to your diet by eating fresh summer salads full of fruits and veggies. Try to add in as many colors of the rainbow as you can when selecting produce. Add in fresh smoothies filled with leafy greens, citrus fruits, melons, and healthy oils like wheat germ and sunflower. Vitamin D can only be added with either sun exposure or in supplement form. Before adding nutrients in supplement form, talk with Dr. Bossio. Vitamin E and D are both fat soluble and must be used at the correct dose. In addition, Dr. Bossio can help you choose high quality supplements from reputable companies.

References

  • United States Department of Agriculture, Agricultural Research Service: USDA Nutrient Database for Standard Reference, Release 13, 1999.
  • Mindell E. Earl Mindell's Supplement Bible. Mindell paperback, 1998:20.
  • Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA 2007;297:842-57.
  • Marz, R. (1999). Medical Nutrition. 2nd Edition. Omni-Press. Portland, OR: 235-241..
  • "Vitamin D and Skin Health". Linus Pauling Institute Micronutrient Research for Optimal Health. Oregon State University Website.

Image Attribution: Jamesmcq24/istockphoto.com

Food for Healthy Teeth

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healthy teeth

What you eat and how often you eat play an important role in the health of your teeth and preventing cavities. Research shows that children who have healthy dietary practices are 44 percent less likely to exhibit severe dental caries in early childhood compared to children with poor diets.1 For adults, a healthy diet can protect tooth enamel and result in fewer trips to the dentist.

The moment you place food in your mouth, bacteria in the mouth turns sugars and carbohydrates from food into acids. These acids erode the enamel on teeth, starting the decay process. The more often you eat, the more you are exposing your teeth to the cycle of decay. To promote mouth and tooth health, pay attention to the types of foods you're eating.

Worst Foods for Teeth
Hard candies and mints, fruit "chews," dried fruit bits (except raisins), cookies, pretzels, and potato chips all have high sugar content that bacteria feeds on. Soda, sports drinks, sweetened coffee and tea contribute to the breakdown of enamel. Sugar-substitutes such as Splenda and aspartame don't react on teeth the same way as natural sugar, but these artificial sweeteners aren't a healthy staple for anyone's diet. Read food labels: Sugar-free does not always mean a food does not contain sugar; it may mean additional sugar has not been added. Many sugar-free products contain fructose, sucrose, maple or rice syrup, which can be just as bad for teeth.

Best Foods for Teeth
Chicken and lean meats, nuts, plain yogurt, and milk or almond milk all contain calcium and phosphorous, two nutrients thought to protect tooth enamel and to remineralize teeth. Other great food choices include leafy greens, fish, and eggs.

Hard, crunchy fruits and vegetables, such as apples, pears, carrots, and broccoli all have a high water content that stimulates saliva and helps wash away food particles and acid. However, citrus fruits and tomatoes are more acidic and should be eaten with other foods (e.g., a turkey sandwich with tomato slices; orange slices with a few almonds). When it comes to beverages, your best choice is water followed by unsweetened tea. And about those raisins ... the sweet, bite-sized raisin does not contain sucrose (table sugar), plus it is rich in phytochemicals that, in some studies, have been shown to affect the growth of bacteria associated with gum disease.

Resources

Image Attribution: Adisa/bigstock.com

Power Up Your Gut with Fermented Foods

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fermented food

Fermented foods may be setting trends on The Huffington Post, but these nutrient-potent foods have been around for thousands of years in Japanese, Chinese, Indian, and German cultures. For people living without modern medicine and refrigeration, fermentation was a simple means of food preservation and a way to imbue foods with the health-enhancing properties of the live bacteria the gut needs to stay in balance. Fermented foods are a potent source of probiotics, which research has shown are essential to powering up the mucosal immune system in your digestive tract and producing antibodies to pathogens. Both are key to helping you maintain vibrant health.

You may not even realize just how many fermented foods you already enjoy in your diet (see list). Incorporate more of these probiotic powerhouses into meals, and put those good-for-you organisms back into action in your gut.

Fermented Foods Short List

  • Cultured Dairy: Yogurt, kefir, buttermilk, sour cream, some cheeses
  • Veggies: Beets, radishes, tomatoes, onions, garlic, kimchi, green beans, sauerkraut
  • Condiments fermented at home or commercially: ketchup, relish, salsa, chutney
  • Other: Miso, tempeh, tofu, soy sauce

Fermented Food Facts & Tips

  • All fermented foods must be kept cool to maintain the live cultures.
  • Food labels must be marked "fermented."
  • Fermented and "pasteurized" do not go together. Pasteurization kills live cultures.
  • Pickled is not the same as fermented (unless indicated on the label). Pickled foods are soaked in vinegar or brine.
  • Choose organic, non-GMO items or locally farmed products.
  • Start with small servings of fermented foods, one to two times a day.
  • Toss fermented veggies into salads; enjoy as a snack or as a side dish.
  • Add a spoonful or two to your morning smoothie (e.g., beets, kefir).

Food for Thought
Fermenting foods on your own may seem intimidating and difficult. Here are some resources and recipes for beginners and pros alike.

Resources

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Homemade Kimchi

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kimchi

Kimchi (aka kimchee or gimchi) is a traditional fermented Korean main dish made of vegetables with a variety of seasonings. It is often described as spicy and sour. There are hundreds of varieties of kimchi made from napa cabbage, radish, scallion, or cucumber as a main ingredient. In traditional preparation, kimchi is fermented in jars stored underground for months.

Ingredients:
Try turnips, okra, beans, eggplant, or other favorite vegetables that are in season.

  • 1 daikon radish or a few red radishes, sliced into half moons
  • 2 carrots, sliced into half moons
  • 2 green tomatoes or tomatillos, chopped
  • 1 medium onion (leeks, scallions, or shallots may be substituted, to taste)
  • 6 cloves garlic, peeled and chopped
  • 2 medium-size chile peppers (jalapeno for mild heat, habanero for more kick), chopped
  • 3 tablespoons freshly grated ginger
  • 1 tablespoon any brand Himalayan pink salt

Preparation:

  1. Mix all ingredients in a large bowl. "Massage" the mixture with your hands, grabbing handfuls and squeezing repeatedly until vegetables are wilted and excess water is squeezed out.
  2. Spoon kimchi mixture into a quart-size jar with a wide mouth. Pack tightly, pressing hard until brine rises; the vegetables must be submerged to avoid mold forming. Loosely cover jar with a lid.
  3. Allow kimchi to ferment at room temperature for about a week. Each day, press the mixture down to keep vegetables submerged in the brine. The longer it ferments, the more sour it becomes.

When kimchi has fermented to your taste, store in the refrigerator.

Image Attribution: Fudio/bigstock.com

Selecting the Right Fish for Your Health

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salmon

Fish and shellfish are low in fat, high in protein, and good sources of iodine, vitamin D, and selenium—nutrients often deficient in the American diet. Many fish are rich in “good fats,” particularly polyunsaturated omega-3 fatty acids. The two most beneficial types of fats, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), have been shown to reduce inflammation and severity of heart and retinal diseases. Research shows that children born to mothers who ate low-mercury seafood during pregnancy experienced better functioning brain and nervous systems. Additionally, a diet rich in omega-3s has been shown to lower blood triglycerides and decrease the risk of sudden death from heart disease.
 
Despite these benefits, there is cause for concern. Decades of industrial activity have contaminated our waterways with mercury and other pollutants. These contaminants end up in seafood. While most commercial fish and shellfish contain some mercury, concentrations vary depending on the age of the fish, region of harvest, and diet (e.g., predators such as sharks eat smaller fish that accumulate mercury).
 
Which Fish Are the Healthiest?
 
Which fish are richest in healthy omega-3 fatty acids and low in mercury? You’re not going to find that information in the grocery store, but the Environmental Working Group provides an extensive analysis of seafood. Their consumer-friendly guidelines illustrate which fish are safest/healthiest to eat and which fish to avoid.
 
Here’s a summary of their listing to help you incorporate more of the right kind of seafood into your diet:

  • Very high omegas, low mercury: wild salmon, sardines, mussels, rainbow trout, Atlantic mackerel
  • High omegas, low mercury: oysters, anchovies, herring
  • Low mercury, lower omegas: shrimp, catfish, tilapia, swai, clams, scallops
  • Increasing levels of mercury: canned light and albacore tuna, halibut, mahi mahi, sea bass
  • Avoid*: shark, swordfish, marlin, king mackerel, tilefish

* FDA advisory organizations recommend pregnant women and children never eat these species.

Resources

Image Attribution: alexraths/bigstock.com

Chlorella: Unlocking the Secrets of a Superfood

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chlorella

Chlorella is a single-celled freshwater microalgae that has flourished for nearly two billion years. Photosynthesizing its energy from the sun, chlorella is a powerhouse of nutrients. It is a natural source of vegetarian protein—about 60 percent—a very high level for a plant. Due to this high protein concentration and chlorella’s naturally rapid growth rate, after World War II, chlorella was investigated as a possible food source.
 
Chlorella is rich in amino acids, antioxidants, vitamins, and minerals—including B-vitamins, vitamins A and D, iron, magnesium, potassium, and zinc. This unique combination of nutrients within chlorella is a primary reason why scientists around the world are actively researching* medicinal uses for this aquatic-based superfood.
 
Chlorella’s potential benefits for health and vitality include:

  • detoxification from heavy metals, including mercury;
  • supporting optimal immune system function;
  • antioxidant properties;
  • anti-inflammatory properties;
  • healthy cholesterol metabolism; and
  • support for digestive health.

It is widely accepted that the structure of the cell wall in chlorella allows it to bind with heavy metals, essentially keeping the phytonutrient healthy, and it’s the primary reason chlorella has survived for millennia, even in polluted aquatic environments. This rare ability to bind to toxins has given rise to preclinical studies on the role chlorella may play in detoxification for optimal health in humans, as our internal environment is primarily aquatic.
 
There are many types of chlorella on the market, in pill and powder form. The cellular properties of chlorella must be broken down for human digestion, known as “broken cell-wall chlorella.” Therefore, chlorella must be developed under careful quality control conditions. Additionally, Daily Values for this nutrient have not been established. It is imperative to consult with Dr. Bossio before selecting a chlorella supplement.
 
*(chemical assays, animal and limited human studies)
 
Resources

Image Attribution: Kesu01/bigstock.com

Parsley: More than Just a Garnish

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parsley

Often thought of only as garnish for a pretty plate, parsley is a delicious, vibrant green herb with many culinary uses and health benefits. The seed, leaf, and root all can be used in preparation of foods, teas, and medicines. It is widely used in Mediterranean and Eastern European cuisine.
 
A member of the celery family, parsley is a biennial plant that contains two types of unusual components that provide unique health benefits: volatile oils and flavonoids. The active mechanisms of the volatile oil components qualify parsley as a “chemoprotective” food, which means it can help neutralize certain carcinogens such as those found in cigarette smoke. Flavonoids have been shown to function in the body as antioxidants, which can prevent oxygen damage to cells.
 
Parsley is also a vitamin-dense herb. A one-half cup serving provides exceptional amounts of vitamins K, C, and A. In fact, it contains three times as much vitamin C as an orange! It also is rich in folate and has twice the iron of spinach for equivalent serving sizes.
 
Overall, because of its nutrient-rich antioxidant profile, parsley may offer health protective benefits for the cardiovascular system, joints, and digestive system. Medicinally, parsley has been used in both ancient times and as a complementary treatment for symptoms of urinary tract infection and upset stomach.
 
To reap the benefits of parsley in your diet, try:

  • sprinkling parsley into stews, casseroles, sauces, soups, and rice dishes;
  • adding raw parsley (stems and leaves) to salads;
  • blending raw parsley with other herbs and fruits to make a “green smoothie”; or
  • sprinkling atop fish in the last few moments of grilling.
  • Wash fresh parsley immediately before use; place in cold water, swish around, and then drain. Repeat until all dirt washes away. 

Resources

Image Attribution:  looby/bigstock.com

Crimini Mushrooms

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Ancient Romans referred to them as "food for the gods." Ancient Egyptians thought they could grant immortality. While those claims may be a stretch, crimini mushrooms (the common button type) are packed with unique phytonutrients that have been shown to contribute to boosting immune function, regulating inflammation, preventing arthritis, and protecting against cardiovascular problems. Not bad for a fungus.

If that weren't enough, new evidence suggests that crimini mushrooms can provide a boost of vitamins D1 and D2, which are instrumental in maintaining a healthy immune system. In fact, crimini mushrooms have proven to be more beneficial to the immune system than their more exotic mushroom counterparts.

Crimini mushrooms also provide an excellent source of selenium, zinc, and manganese--critical antioxidant nutrients--and vitamins B1, B2, B3 (niacin), B5, B6, and B12, which contribute to better cardiovascular health.

When buying, storing, or preparing crimini mushrooms, follow these tips to get the most nutritional bang for your buck.

1. Buy organic. Due to modern agricultural practices, it is important to purchase or cultivate organic mushrooms in order to lessen your risk of ingesting contaminants such as pesticides, heavy metals, and other unwanted substances.

2. Store them properly. How you store your mushrooms is vital to preserving their nutrient content, especially where vitamin D is concerned. To prevent discoloration and hardening, wrap mushrooms in a damp cloth and place them in a loosely closed paper bag, or spread them out in a glass dish and cover them with a moist cloth. Store them in the refrigerator at about 38°F (3°C). Whichever storage method you use, you'll want to try to restrict surface-to-surface contact among the mushrooms in order to keep them fresh longer. If you need to stack them, be sure to separate each layer with a damp paper towel.

3. Sauté and enjoy. The mushrooms should be wiped clean, sliced, and sautéed lightly, making sure not to overcrowd the pan, in order to ensure a golden-brown exterior and moist, succulent interior. Take care not to overcook mushrooms as this will make their nutrient count plummet.

Resources

  • Pesti, G., ed. Mushrooms: Cultivation, Antioxidant Properties and Health Benefits. New York: Nova Publishers, 2014.
  • World's Healthiest Foods. "Mushrooms, Crimini." Accessed December 2014.

Image Attribution: maxriesgo/bigstock.com

Swiss Chard

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swiss chard

Despite its name, Swiss chard is not actually Swiss. In fact, it is native to the Mediterranean region and dates back to at least the fourth century B.C., when it was prized by the ancient Greeks, and later the Romans, for its medicinal properties. A leafy green vegetable, Swiss chard boasts an exceptionally impressive variety and concentration of health-promoting minerals and nutrients, including vitamins C, E, A and K, manganese, zinc, calcium, potassium, magnesium, fiber and protein. It is also an excellent source of phytonutrients, including a variety of some three dozen or more carotenoids and flavonoids, evident in the vibrant red, purple and yellow pigments of chard's stalks and veins. On the whole, this "superfood" offers extensive antioxidant and anti-inflammatory benefits, supports the nervous system, eye and bone health, helps prevent oxidative stress and helps regulate blood sugar in a variety of ways. Studies of Swiss chard have revealed this vegetable's unique blood-sugar regulating benefit, which comes from one of its premiere flavonoids, syringic acid.  This compound inhibits the enzyme alpha-glucosidase from breaking down carbohydrates into simple sugars. For tips on how to select and store and cook with Swiss chard, visit World's Healthiest Foods.

Resources

Swiss Chard. The World's Healthiest Foods.

Image Attribution: salsachica/RGBstock.com

Sunflower Sprouts

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sunflower sprouts

Native American cultures have known about the many uses and benefits of sunflower for centuries.  Sunflower can be used as food, an oil source, and even as a dye pigment. As a food and health source, sunflower tops the list of sprouts as a protein source. They contain minerals, healthy fats, essential fatty acids, fiber and phytosterols. Their vitamin E content has been shown to have significant anti-inflammatory effects, reduce the risk of colon cancer, help control some symptoms of menopause and help cut down on diabetic complications. Sunflower sprouts are also a good source of magnesium and may help reduce the severity of asthma, lower high blood pressure, prevent migraine headaches and reduce the risk of heart attack and stroke. Iron and chlorophyll also can be found in sprouted sunflower seeds, the latter of which will help detoxify your blood and liver. Sprouting sunflower seeds will transform nutrient content by as much as 300 - 1,200 percent. When sprouting sunflower seeds at home, soak the seeds for 2 days before planting in soil. Once in the soil, allow your seeds to sprout. They are ready to harvest in about 3 days.

Resources

Sunflower seeds. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57

Image Attribution: Yastremska/bigstock.com

Cabbage

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cabbage

Cabbage has a long history of use as food and medicine, dating back to ancient Celtic, Greek and Roman societies. With a deep rooted history, this gem is featured among food cultures of northern Europe, especially in German, Polish and Russian cuisine. Steaming is the best way to cook cabbage to retain the maximum nutritional value. When steamed, the fiber-related components in cabbage help stimulate excretion of bile acids in your digestive tract, resulting in lower cholesterol levels.

Interestingly, research has shown that not all cabbages are created equal. To get the broadest health benefits from cabbage, include red, green and Savoy cabbages in your diet. While cabbage in general is an excellent source of sinigrin, a compound that has shown unique properties that help guard against bladder, colon and prostate cancers, Savoy cabbage has the highest sinigrin content. Although, a recent study suggests that long-cooked cabbage may lose its cancer-preventive benefits, so it is important to keep steaming time to a minimum or eat this cabbage raw. Red cabbage also has additional nutritional benefits including a concentration of more protective phytonutrients than green cabbage. The phytonutrients in red cabbage are excellent dietary antioxidants, anti-inflammatories, and offer protection from a number of human diseases. Cabbage juice has long been established by health research as an aid for healing peptic (stomach) ulcers, but recent studies suggest that the benefits of cabbage may extend to the entire digestive tract.

When choosing cabbage heads, go for those that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises, and blemishes. Avoid buying pre-cut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content. To wash, remove the thick fibrous outer leaves, cut into quarters, remove the core and cut the cabbage into pieces, then wash under running water. If you notice any signs of worms or insects, which sometimes appears in cabbage, soak the head in salt water or vinegar water for 15 to 20 minutes first. To preserve vitamin C content, cut and wash the cabbage right before cooking or eating it. Keeping cabbage cold will also help keep it fresh and retain its vitamin C content. Put the whole head in a container in the crisper of your refrigerator. Red and green cabbage will keep this way for about two weeks while Savoy cabbage will keep for about one week.

Resources

Photo Credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/cabbage-isolated-on-white-background-photo-p231303.

Cabbage. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

Image Attribution: SOMMAI/shutterstock.com

Cilantro

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cilantro

One of the world's oldest spices, cilantro, dates back to 5,000 BC and is native to the Mediterranean and Middle Eastern regions. This famous herb was used in both ancient Greek and Roman cultures, mentioned in the Old Testament and used by early physicians, including Hippocrates, for its medicinal properties. The leaves of the plant have long been popular in culinary traditions of Latin American, Indian and Chinese cuisine. Medicinally, cilantro has been used in parts of Europe as a defense from diabetes, in India for its anti-inflammatory properties and recently studied in the U.S. for its cholesterol-lowering effects. In fact, recent research suggests that coriander may help control blood sugar and cholesterol levels, as well as free radical production.

Many of this herb's healing properties can be attributed to the dense content of phytonutrients in its volatile oil. A 2004 study published in the Journal of Agriculture and Food Chemistry also suggests that cilantro contains an antibacterial compound that may be a safe, natural defense against Salmonella. This particular compound, called dodecenal, is found in both the seeds and fresh leaves of cilantro, making cilantro an excellent addition to most any meal for flavor and protection. There are many ways to integrate this aromatic and beneficial herb to your diet and in doing so, here are some tips to help you choose, prepare and store it. Fresh cilantro leaves should have a vibrant deep green color, firm, crisp and free from yellow or brown spots. Highly perishable, fresh coriander should be wrapped in a damp cloth or paper towel, placed in a container and stored in the refrigerator. You may want to consider freezing cilantro in ice cube trays using water or stock to use when preparing soups and stews. Fresh cilantro is fragile, so it is best to clean it by swishing it around with your hands in a bowl of cold water, dislodging any dirt on it. Empty the water and repeat this process until there is no dirt left in the water.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/image /Herbs_and_Spices_g68-Raw_Coriander_Leaves_p82336.html.

Cilantro & Coriander Seeds. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=70.

Image Attribution: SOMMAI/shutterstock.com

Beets

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beets

The beet, a root vegetable, is thought to have grown wild in prehistoric North Africa, as well as along Asian and European seashores, and was primarily used as animal feed. It wasn't until the time of the ancient Romans that beets were cultivated for human consumption. And modern science has proven that beets are not only acceptable for human consumption, but  extremely beneficial to human health. Beets provide antioxidant, anti-inflammatory and detoxification support. They privide a unique and rich source of phytonutrients called betalains, which research has shown supports the detoxification processes of the body. Beets are a very good source of manganese, vitamin C, betanin, isobetanin and vulgaxanthin, making them an excellent antioxidant and anti-inflammatory as well. Research suggests that beets may also provide cardiovascular, anti-cancer and fiber-related benefits. A high sugar content food, raw beets are crunchy in texture but turn soft and buttery when cooked. To reap the full benefits of these wonderful roots you'll want to retain the betalains, which diminish with increased cooking time. To do this, limit steaming of beets to 15 minutes or less, and roasting to less than one hour. And the greens attached to the beet roots are full of nutrients as well, and can be easily prepared like spinach or Swiss chard for a colorful and tasty salad.

Resources

Beets. The World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49.

Image Attribution: Rosemary Ratcliff/freedigitalphotos.net

Watermelon

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watermelon

Watermelon has been around for at least several thousand years. Today, over four billion pounds of watermelon are produced each year in the U.S. alone. All watermelon varieties, when ripe, contain an extremely high water content of roughly 92%, as well as a variety of different phytonutrients, key vitamins and minerals, and even dietary fiber. In general, watermelon is a coveted source of lycopene and the deeper-red-flesh varieties, at peak ripeness, contain the highest concentrations. Watermelons also contain a good deal of vitamin C, beta-carotene, citrulline, cucurbitacin E, flavonoids and phenolic antioxidants. The high concentrations of Lycopene and cucurbitacin E make watermelon an excellent anti-inflammatory food. Citrulline is turned into arginine within the body, which studies suggest may help fight against obesity. When enjoyed in large amounts, watermelon's fiber content can provide additional benefits with low calorie cost. Most people eat only the juicy flesh of the watermelon, but in reality, the seeds and rind are not only edible, but packed with nutrients in their own right. Watermelon seeds provide small amounts of iron, zinc and protein when consumed regularly over time. And although watermelon seeds provide added nutritional benefits, seedless varieties still pack a nutritional punch. Seedless watermelons are products of hybridization and, up until the last decade, these varieties were relatively rare. Today, it is estimated that some 85% of all watermelons produced in the U.S. are seedless.

When purchasing watermelon of any variety, you will want it to be fully ripe as this will provide the most benefits for your health. When considering pre-cut watermelon, the most nutrient-rich option will be the one with the deepest red colored flesh without any white streaking. Choosing a whole, uncut watermelon is a bit trickier. Consider the weight of the watermelon. A fully ripened watermelon will feel heavy from high water content. You'll also want to feel the rind. You're looking for a relatively smooth rind that is slightly dulled on top (the side of the watermelon that was exposed to the elements), and that the bottom (the side that was lying on the ground) is not white or green, but more of a creamy yellow color. If you're still not sure you've found the watermelon you want, ask your grocer to core an uncut watermelon so that you can do a taste test. If you decide not to purchase it, they can still sell it sliced. Watermelon is also easy to grow in your own garden. For tips on growing watermelon, check out GardeningKnowHow.com (www.gardeningknowhow.com/edible/fruits/watermelon/growing-watermelon.htm).

Resources

Watermelon. The World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31

Tips for Growing Watermelon. Gardening Know How. http://www.gardeningknowhow.com/edible/fruits/watermelon/growing-watermelon.htm

Salt

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salt

It's true that salt is vital to life, but it is also true that not all salt is created equal. Rock salts and sea salts are unrefined and contain many important trace elements that encourage healthy cellular metabolism. Table salt, on the other hand, is refined and stripped of all trace elements before anti-caking agents and iodine is added. In fact, table salt cannot be properly digested by the human body and when consumed it is toxic to the body's natural processes, leading to cellular inflammation; water retention and cardiovascular disease. A recent study out of Harvard presented such evidence to the tune of 2.3 million deaths worldwide in 2010 from heart attacks, strokes and other heart-related diseases linked to excessive salt intake. And don't be fooled, iodized salt will not increase your body's iodine levels. Instead, iodine should be supplied from seafood, kelp and seaweed, eggs, cereals and grains. In fact, research has shown that people who eat processed foods are at risk of iodine overdose and related health problems including overactive or inflamed thyroid, which can lead to tremors, disturbed heart rhythm, sleep disorders, increased blood pressure and anxiety and nervousness. 

The best thing you can do for your salt balance is to eliminate canned and refined foods from your diet, and closely monitor your intake of processed salt. Stay away from foods that list "sodium chloride" on the label. If for some reason you don't have a label to guide you, color is also an indicator. Refined salt is pure white, whereas unrefined salts are greyish white or pink due to their mineral content. Consider switching to Himalayan crystal salt instead. Packed with 84 of the same minerals and elements found naturally in the human body, Himalayan crystal salt helps control water levels within the body; promotes a stable pH balance inside cells (including the brain); supports blood sugar health; improves cardiorespiratory function; and helps to reduce muscle cramps and increase bone strength. Natural sea salts, while better than table salt, come from evaporated seawater and may contain toxins and pollutants not found in Himalayan salt. Harvested all over the world, varieties of sea salt may contain different trace minerals that may alter the taste and color of the product. One thing all salts do have in common though is that they are all 40 percent sodium. And despite the average daily intake being five to six grams, we actually need only 1,500 mg of sodium per day. If you have questions or concerns about your salt intake, or the best source of salt, talk with Dr. Bossio.

REFERENCES

Photo credit. FreeDigitalPhotos.net.
http://www.freedigitalphotos.net/images/salt-and-spoon-photo-p206860

Iodized Salt: Friend or Foe? Nanditha Ram. Natural News.
http://www.naturalnews.com/041484_iodized_salt_iodine_sodium_chloride.html

Excess Salt Consumption Found to be the Cause of Millions of Heart Disease Deaths Worldwide. John Phillip. Natural News.
http://www.naturalnews.com/041269_salt_consumption_heart_disease_
hypertension.html

Does Salt Cause Hypertension and Heart Disease? Jonathan Landsman. Natural News.
http://www.naturalnews.com/040560_thyroid_iodine_dr_brownstein.html

Q & A Library: Selecting Sea Salt? DrWeil.com.
http://www.drweil.com/drw/u/QAA351563/Selecting-Sea-Salt.html.

Image Attribution: Mister GC/freedigitalphotos.net