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2 Articles Vol 39, No.1, 2006 Cajanus Background As the names suggests, breadfruit can be eaten in place of bread. In fact, it was described as such by Captain Cook and other early travelers to the South Pacific who likened in it fla- vour, texture and usage to bread, hence it present name. Its botanical name is Artocarpus altilis. Once commonly regarded as slave food, the breadfruit was first brought to the Caribbean in 1793 by a British explorer Captain William Bligh, as one of the cheap foods for feeding slaves. This historical legacy, no doubt, accounted for its own low status in the eyes of the Caribbean people at one time, and it was many years before the breadfruit achieved widescale acceptability in the region. Today, however, it is considered an exotic fruit by some. The fruit of the breadfruit tree, produced primarily between May and August has a unique structure. It is three to eight inches in diameter and weights between one and three kilograms. When cooked, it has the consistency of potato (Irish). There is much uncertainty as to the varieties of the breadfruit. Usually, however, varieties of the breadfruit are distinguished by the presence or absence of seeds and the shape and the skin texture of the fruit. Breadfruit varieties also differ in season of maturity, cooking quality and flavour. Is it too late to kick the wheat habit? .....Three substitutes for flour products which can be grown easily in the Caribbean and are readily available, are the breadfruit, green banana and cassava. BREADFRUIT Common Caribbean Foods and Your Health
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BackgroundAs the names suggests, breadfruit

can be eaten in place of bread. In fact,it was described as such by CaptainCook and other early travelers to theSouth Pacific who likened in it fla-vour, texture and usage to bread,hence it present name. Its botanicalname is Artocarpus altilis. Oncecommonly regarded as slave food, thebreadfruit was first brought to theCaribbean in 1793 by a Britishexplorer Captain William Bligh, as

one of the cheap foods for feedingslaves. This historical legacy, nodoubt, accounted for its own lowstatus in the eyes of the Caribbeanpeople at one time, and it was manyyears before the breadfruit achievedwidescale acceptability in the region.Today, however, it is considered anexotic fruit by some.

The fruit of the breadfruit tree,produced primarily between May andAugust has a unique structure. It isthree to eight inches in diameter andweights between one and threekilograms. When cooked, it has theconsistency of potato (Irish). There ismuch uncertainty as to the varietiesof the breadfruit. Usually, however,varieties of the breadfruit aredistinguished by the presence orabsence of seeds and the shape and theskin texture of the fruit. Breadfruitvarieties also differ in season ofmaturity, cooking quality andflavour.

Is it too late to kick the wheat habit?

.....Three substitutes for flour products which can be grown easily inthe Caribbean and are readily available, are the breadfruit, greenbanana and cassava.

BREADFRUIT

Common Caribbean Foods and Your Health

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Nutritive Value

Although the breadfruit hasbeen known and used widely forcenturies, there is very little infor-mation on the nutritive value ofthe fruit, especially in the formsin which it is prepared andconsumed in the Caribbean.

Fortunately, however, work doneby the Caribbean Food andNutrition Institute (CFNI) speci-fically on the nutrient composi-tion of the Jamaican breadfruitwhen prepared by boiling androasting, has helped to fill theinformation gap (See Table 1).

Table 1:

Jamaican Breadfruit

AMOUNT IN 100 GRAM EDIBLE PORTION

NUTRIENT BOILED

BREADFRUIT ROASTED

BREADFRUIT

Calories (Kcal) 80.0 160 Protein (g) 1.0 2.0

Carbohydrate (g) 19.0 37.0

Fat (g) 0.2 0.4

Dietary fibre (g) 3.5 3.5

Calcium (mg) 29.5 32.2

Potassium (mg) 239 492

Magnesium (mg) 14.3 23.6

Phosphorus (mg) 23.0 35.5

Sodium (mg) 222* 3.5

Copper (mg) 0.5 0.5

Manganese (mg) 0.1 0.5

*Due to the addition of salt in boiling.

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In general, the breadfruit,when compared with other singlestarchy foods eaten in Caribbeanislands, can contribute to the dietappreciable amounts of energy,and the principal nutrients: pro-tein, carbohydrate and dietaryfibre. The fruit can also make avaluable contribution to thedietary intake of calcium, mag-nesium, phosphorus and potas-sium. The fat content of bread-fruit is low and can be used in lowcalorie diets.

In its fresh state, whether justmature, fully mature or ripe, thebreadfruit can be used in manyways. Also in whatever form it iseaten – boiled, baked, roasted, friedor pickled – the fruit is animportant, traditional staple. Whenused as a substitute for wheat flour,it is either grated or sliced, driedand ground. Breadfruit can also beused for baking into dumplings,fritters, salads, porridge, muffinsand puddings.

In addition to its versatility as afood, the breadfruit has significantnutritional value. It is relativelylow in calories but higher indietary fibre and iron than theother starchy fruits, roots andtubers. This should be welcomenews to those of us who are weightconscious. But its nutritional valuedoes not stop there. Like otherground provisions, its mainnutrient is starch and it is also anexcellent source of potassium.

In its seeded form, the bread-fruit is known as breadnut orchataigne and when boiled themature seeds are used as a snackfood. The immature chataignealso makes a favorite dish incertain parts of the Caribbeanwhen it is flavoured with curry.Breadnut has a much highernutritional value than breadfruit,and breadnut flour is moreconcentrated in energy, proteinand other nutrients than wheatflour.

The fruit bears profusely forabout eight months in the year,but much of it crop is wasted as itspoils easily because it ripenswithin two or three days ofharvesting. To date, no one hasdevised a convenient and effectiveway to store or preserve it on alarge scale. Its storage life can belengthened by placing it in therefrigerator. Baked or roasted,breadfruit can also be frozen fromone season to another bywrapping in wax paper andpackaging it in plastic bags.Excess breadfruit can also bedried either in the sun or in theoven at 49°C (120°F). Despite itproven value over the 200 yearssince it was introduced to theregion, the breadfruit's fullpotential is yet to be tapped.Processed breadfruit productsdeveloped in the Caribbean,include frozen dehydrated and

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and candied male flowers. Un-fortunately, the current cost ofcommercial processing is too highto make this viable industry.

The banana is an immenselypopular fruit and it is available allyear round. It belongs to the samefamily as the plantain, known asMusa, and is commonly called"fig" in the Eastern Caribbean.The ripened banana is eaten as afruit in virtually every country. Inits green form, however, it istreated as a staple food whichmust be cooked, usually byboiling before eating.

Like the breadfruit, the bananacan be used to make a variety ofdishes. It can be grated and madeinto porridge, or used in otherdishes such as salads, fritters or assoused bananas. It can also bedried and made into flour, even

replacing some of the wheat flourused to bake products. Com-mercially, it serves as the basis forsnack foods such as banana chips.

Like the other starchy fruits,roots and tubers, its main nutrientis starch and, contrary to a widelyheld belief, it provides very littleprotein or iron. These two latternutrients are provided by what-ever meat dish with which thegreen banana is often served. Anexample of this type of dish is thevery popular "run down" or "oildown" served on Caribbeantables, which consists of saltedmeats or fish (mackerel), coconutmilk, green bananas or breadfruitand greens.

Banana flour can be madecommercially but needs moreresearch to determine if there isany possibility of it becoming aviable venture. Nutritionally, it issimilar to the other flours whichcan be obtained from our localprovisions. Despite the estab-lished attributes of the breadfruitand the banana, however, theflour that they produce, or thatfrom any other local provisions,except the breadnut, is inferiornutritionally to wheat flour.Although, wheat flour has thenutritional edge over the bread-fruit and green banana, these twofruits are good buys when shop-ping for substitutes.

BANANA

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Cassava or manioc (Manihotesculenta) also yuca in Spanish,mandioca, aipim, or macaxeira inPortuguese, and mandio inGuaraní is a woody perennial rootcrop of the spurge family. It isextensively cultivated as an annualcrop for its edible starchy tuberousroot. Cassava is an excellent foodresource in the Caribbean. Plantingis done using 9-12 inch stemcuttings and grows best on sandy orsandy loam soils of reasonablefertility, but it can be grown onalmost all soil types provided it isnot water-logged, too shallow ortoo stony.

Except possibly for sugarcane,the cassava plant is the highestproducer of food calories percultivated area per day among cropplants. Cassava tubers are very richin starch, but poor in protein andother nutrients. In contrast, cassavaleaves are a good source of proteinif supplemented with the aminoacid, methionine. The chemicalcomposition of cassava varies in

different parts of the plant, andaccording to variety, location, age,method of analysis, and environ-mental conditions. Cassavasgrown during a drought areespecially high in these toxins.

In areas of high cassavaconsumption, there is concernthat the people may accumulatetoxic levels of cyanogenicglucoside, especially when theleaching process is not complete.

If eaten raw, the root is poisonous andcan be fatal, because the digestiveprocess produces cyanide withinthe body.

Cassava is originated in Braziland Paraguay. Today, this root cropis widely diffused in the Caribbeanregion, and may be called the"potato of the tropics". Worldproduction of cassava root wasestimated to be 184 million tons in2002; the majority of productionwas in Africa where 99.1 milliontons were grown; 51.5 million tonswere grown in Asia and 33.2 milliontons in Latin America and theCaribbean.

Fresh tubers do not keep longbut may be sliced and dried in thesun, with or without parboiling.The latter enhances the keepingquality and may be stored forseveral months. Within recenttimes, cassava has been madeavailable all year round because itis amendable to processing,particularly freezing. Although it

CASSAVA

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articlesparticularly freezing. Although itmay seem to cost more than thefresh product, the frozen formoffers 100 % edible portion thusfull value for money is obtained.

Nutritional Value of CassavaCassava roots are high in

starch (carbohydrates), making ita good energy source. This meansthat foods from animals must beeaten to make a nutritionallybalanced diet. It has been repor-ted that cassava can produce250x103 calories/ha/day comparedto 176x103 for rice, 110x103 forwheat, 200x103 for maize, and114x103 for sorghum. Althoughcassava roots are rich in calories,they are deficient in proteins, fat,and some of the minerals andvitamins. Because cassava is oflower nutritional value than arecereals, legumes, and even someother root and tuber crops such asyams. The cassava root containscarbohydrates, 64 to 72 per cent ofwhich is made up of starch,mainly in the form of amylose andamylopectin. About 17 per centsucrose is found in sweetvarieties, and small quantities offructose and dextrose have beenreported. The lipid content ofcassava is only 0.5 per cent.Cassava is poor in proteins (1 to 2per cent), and the amino acidprofile of the cassava root is verylow in some essential amino acids,

particularly lysine, methionine,and tryptophan. The peel ofcassava roots contains slightlymore protein than is found in theedible portion. Therefore, peelingresults in loss of part of thevaluable protein component ofthe root. However, fermentationof the roots results in proteinenrichment by a factor of some 6to 8. Cassava is reasonably rich incalcium and vitamin C, but thethiamine, riboflavin, and niacincontent is not as high. Largeproportions of these nutrientsmay be lost during processing. Allof this should be taken intoaccount in cassava-processing inorder to retain as much aspossible of these nutrients.

Dietary UsesThe root can be made into a

variety of dishes. The soft-boiledroot has a delicate flavour and canreplace boiled potatoes in manyuses: as an accompaniment to fishor meat dishes, or deep-fried,

Nutrition Facts – 100grams cooked cassava provides:

120 kcal; 27 grams carbohydrate; 0.1 grams dietaryfibre

3.1 grams protein; 0.4 grams fat; 87 mg calcium; 31 mg vitamin C

3.4 mg iron; 690 mg potassium;

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Articlesroots and pounding in a woodenmortar), dumplings, bread, cereal(farinha/farine), oil down/rundown, salad, , soups, stews, etc.Cassava flour can also replacewheat flour, and is so-used bypersons who are allergic to orcannot tolerate wheat, oats, rye orbarley. Tapioca is a common by-product made by gently heatingwashed and clean starch on hotiron plates which partly cooks itand causes agglutination intosmall round pellets. This productcan be used as a cereal or made intoa dessert. Another much-used byproduct is cassareep which is usedin sauces and is a constituent ofWest Indian, especially Guyana,pepper-pot. Cassareep is thefinished dark-colored concentratedproduct of boiled latex (milky fluid)and extracted juice.

Because of its high potassiumcontent, cassava is generally notrecommended for use by personssuch as those with renal failurewho are required to restrictdietary potassium.

The root contains free andbound cyanogenic glucosides(HCN) which are converted tocyanide in the presence oflinamarase, a naturally occurringenzyme in cassava. In the past,cassava was categorized as eithersweet or bitter, indicating theabsence or presence of toxic levelsof cyanogenic glucosides. The so-called "sweet" (actually "not bitter")

cultivars can produce as little as 20mg of HCN per kg of fresh roots,while "bitter" ones may producemore than 50 times as much (1g/kg). All varieties may requirespecial processing to decrease thelevel of cyanogenic glucosides.

BackgroundThe traditionally popular West

Indian staple food, yam, has become amost important item in the diet of ourpeople. The importance given to yamis derived from the increased valuewhich nutritionists and dieticiansplace on food from plants in the questfor good health.

Yams are one of the oldest,nutritious, versatile, deliciousstaple tropical foods. They arepart of a rich social and religiousheritage in West Africa. TheAfrican word Nyam which means"food" was actually coined from

YAMS

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yam, a major food in some parts ofthat country. In many areas ofWest Africa yam remains the onlycrop requiring special ceremoniesfor its planting and harvest.Births, weddings, deaths and theinstallation of leaders and otherpeople in high places are occa-sions that call for yam dishes.Little wonder that the slavesbrought this prized food withthem to the West Indies. Today,the chief yam producing regionsare West Africa, South-east Asiaand the Caribbean together withneighboring parts of tropicalAmerica.

But plants of the yam familywere named after Dioscorides aGreek physician, who probablyused the wild varieties asmedicine. Wild varieties havesubstances that are valuable rawmaterial for the production ofbirth control pills and othermedicines.

Some of the yams with which weare most familiar are named aftercountries in our region. The St.Vincent commonly called Vincinand Barbados (bauby, bajan, renta)are examples. Other yams arenamed according to their colour,taste, size and heritage. So we haveyellow yam (afoo), negro yam,white yam, chinese yam, yampie,mozzella and sweet yam. InJamaica there is another calledLucea yam, named after the capitalof the parish of Hanover in which it

grows very well. The four mostimportant yams in the world arenegro yam, yellow yam, white orlisbon yam and yampie. The whiteyam includes varieties such asBarbados, St. Vincent, and sweetyam.

The scientific names of ourcommon types of yams alwaysbegin with Dioscorea (the genus) andwritten D. for short. So negro yamis D. rotundata, yellow yam D.cayenensis and the white yams D.alata. In the southern United States,sweet potatoes are called yams. Butsweet potatoes belong to a differentfamily of plants from yams.

Knowing Good Quality YamsA good knowledge of yams is a

definite asset to any consumer.The best yams are short, compact,uniform in shape; smooth skinnedand free of large roots oftenreferred to as "hairs". Whencooked the flesh should beuniform in colour whether white,creamy, yellow or light purple.They should have a rich flavour,smooth texture and they shouldnot be bitter. The best yams arealso resistant to insects and fungiin the ground and in storage. Agood variety of yam has a longstorage or shelf-life before germi-nation begins. Yams which havethe above characteristics are goodfor cooking as well as processinginto fries, chips, flour and pre-cooked flakes.

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ArticlesIn our region, negro yams are

best because there is usually little orno cut surface on the first bearing.That is of course if they have beenreaped and transported carefully sothat they no bruises and slits.

When yam is cut, slimy sub-stances exude. They are soon oxidizedand discolour the surface. Layers ofdead, dry cells heal the surfaceswhich they are exposed to air.These dried cells protect the innerportion from dying out and guardagainst fungal attack. Despite thisnatural measure many yams spoilvery easily especially if they havenot been harvested and stored verycarefully, because they have a highmoisture (65-85%) content and canbe contaminated by viruses andmoulds from the soil and in the air.

The quality of yams is deter-mined by their physical appear-ance; their not having cuts, bruisesand deep indentations or brancheswhich will result in waste onpeeling; their size, colour of cookedflesh; texture; nutritional value; theamount of starch present and thenature of that starch.

The size

Choose a size that suits yourneeds. If yam will be the onlystaple in the meal you will need halfto one pound per person. If onetuber is too large for a single mealyou will have to save the rest. Themore you save the more you may

eventually waste as the cut surfacealways dries and discolour and willhave to be cut away. Also portionsmay rot and have to be thrownaway.

The Shape and Colour

Choose a tuber that is smooth,straight and has a thin skin or bark.You can always scratch the skinwith your finger to see how thick itis. A straight smooth yam is easierto peel than one with an irregularshape. A thick skin is sometimesdifficult to remove and may accountfor a greater amount of waste thandesired. However, this thick outerportion protects the tuber againstwounds. The good thing is mostyams have thin skins and if you peelcarefully you will not have to taketoo much of the flesh with it. Youcan scrub and cook small yams suchas sweet and Chinese yams in theirskin.

Be sure that the upper cutsurface is even in colour. In yellowyam you may have a granularappearance and some granules maybe more intense in colour thanothers. If the shape of the yam isalso irregular this may mean thatthere may be a hollow, almostwoody portion on the inside whichmay need a lot of paring anddiscarding.

In the first bearing of negro yamtubers the upper end has only atiny cut so there is no open surface

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to assess. Look carefully and evenpinch that top to ensure that there isno green to brown area. Greeningmeans, portions were above groundfor a long time and have developeda toxic substance. Usually thesefirst bearing negro yams are onthe market around October toNovember. The second bearingwhich is often referred to as yamfoot is available in March to April.There is always a cut surface on thesecond bearing as the portions youbuy is cut from the "head" which isreplanted. These cut pieces areusually well matured, fine texturedand good value for money. You canseldom lose unless the skin hasthickened and there are brownspots underneath.

It is natural for the cut surface ofsome yams to discolour. Very rapidcolour changes could mean that avirus is present or that the yam hasa lot of polyphenols. Polyohenolsare the chemical substances whichon exposure to the air cause thecolour changes. Sometimes thesecolour changes result in a bittertaste and excesses of the chemicalsubstances can be harmful. We canprevent the cut surface of matureyams from darkening if we cover itwith a piece of wax paper or thinplastic to keep out air.

Are All Yams Safe to Eat?A mature yam offers con-

sumers an excellent quality pro-duct to complement their food

from plants diet. A mature yamhas almost the same skin colourfrom top to bottom. However,there are times when the distalend is whitish and the rest ismature, as yam matures from topto bottom. If you are in doubtabout this whiteness in yellowyam for example, ask the seller tocut away a little portion of the endand compare the colour of thispiece with the upper cut surface.If it is much paler than the upperend then it may not be matureenough and may even taste bitterwhen cooked.

There are lots of chemicals(polyphenols) in immature (young)yams. From early times people inthe yam belt of Africa knew thatthere were poisonous substances inimmature yams and it was forbid-den for many to eat them. Some-times, people in our region reap andfeed immature yams to their familyand young children in particularbecome very ill with vomiting anddiarrhoea after eating immatureyams. When these yams arematured they cause no ill effects onchildren or adults. Some people geta little itching or sting is due toother chemicals called oxalateswhich may be in the yam. Most ofour mature yams are lower inoxalates than dasheen and coco(eddoe).

In general choose a mature yam,with an even-coloured flesh, goodflavour, smooth texture and low

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tendency to discolour whenexposed to air. Note, however,that in some yams which have apurplish colour, this colour maynot be evenly distributed. This isa natural feature of those yams.

Processing YamsInstant yams have been pre-

pared in Puerto Rico, Trinidadand Tobago and in Barbados. Theprocesses are washing, lye peel-ing, trimming, slicing, cooking,mashing, mixing with water,drum drying and packaging.

The householder simply addshot water or milk to the yam flakesand has instant mashed yams – nocooking is required. While yamflakes store well and are convenientto use, the local prices are usuallyvery high because the processing iscostly. Yam flakes would probablydo well on the export market. It'sless bulky to ship than fresh yamsas water is removed. Additionally,there would be little or no spoilageand the flakes would also be lesslikely to be a hazard in internationaltrade owing to the absence ofpesticide residues.

Many people also make floursfrom yams. They peel and slice thetuber, dry the slices in the sun andgrind the dried slices. If the slicesare dried very well, the powderedyam will last for a very long time.With modern techniques a highergrade flour can be produced by hotair or solar drying.

Nutritive ValueYams contain 65-85% of water;

the less water the finer the structureand higher the quality. Eachvariety seems to have less moisturenear the end of the dry season andwhen it is well matured.

EnergyYams are primarily a source of

energy which is derived mostlyfrom starch. It is very much acomplex carbohydrate food sooften talked about in the health/nutrition news today. Somevarieties of yams also have verysmall amounts of sugar. There isalso some soluble fibre and littleinsoluble fibre or cellulose soyams are digested very easily.The total carbohydrate (starch,sugar and fibre) content mayrange from 13-32%. The lowerfigures may mean that the yam isnot very mature.

ProteinYams contain small amounts

(2%) of protein, but the quality ofthat protein is fairly good andwhen large amounts are eaten theprotein adds up. If a person eats akilo (2.2 lbs) of cooked yam hegets about 20 gram of protein and1000 calories. It takes that muchto give that amount of protein andcalories because of the high watercontent of yams.

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Yams are more useful as asource of protein than other rootcrops such as cassava. Cereals suchas wheat flour have more proteinthan yams. If the yams were to bemade into flour, however, theprotein content would vastlyincrease. The quality of protein inyams could also help to comple-ment those in wheat flour as shownbelow.

The nutritive value or quality ofa particular protein is determinedby the total amount and percentageof each of the essential amino acids.Essential amino acids are thoseprotein building blocks which thebody cannot make. They must besupplied to the body through thefood we eat. Sometimes the aminoacid values are compared withthose for egg which scores fullmarks (100%) for having all theessential amino acids in the rightamounts. The term "chemical score"is used to describe the relationshipof the essential amino acids to eachother in a particular food or com-pared to egg proteins.

The protein in our commonyams such as negro yam (D. rotun-data), yellow yam (D. cayenensis)and the white yams (D. alata), havechemicals scores of 60 to over 100%.The lower percent-ages are mainlyfor the sulphur – containing aminoacids – cystine and methionine.These sulphur-containing aminoacids are also limited in quantity inwheat flour and other cereals but

very high in meats and otherprotein-rich foods from animalsources. So yams eaten with evensmall amounts of meat, fish, cheese,eggs make a nourishing meal. Onthe other hand yams are high inlysine – an essential amino acidwhich is low in the cereals. Amixture of yam flour with wheatflour or a meal of yam withdumplings or bread and even asmaller amount of animal proteinthan suggested for yams alone,makes for good total protein in thatmeal.

Other NutrientsFresh yams do contain some

vitamin C but on cooking thatvitamin C is lost. Yams are areasonable source of the mineralspotassium and phosphorous butthey are low in iron. Some peoplethink that the purple fleshed yamsare rich in iron but that is not so.The rich purple colour is causedby pigments called anthocyanins.

Overall the nutritive value ofyams is fairly good. Because ofthe high water content a lot ofyam has to be eaten to provide agiven amount of calories. Peoplesuch as the fat diabetic and otherfat people in general who mustrestrict their calorie intake woulddo well to include yams and otherground provisions and have lessof the refined starches such aswheat flour and its products andrice. The greater bulk of the

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The ease with which yams aredigested makes them a suitablefood for young children providedmeat, fish, egg or cheese are alsoserved and additional fat is in-cluded to give the children therequired calories with minimalbulk.

BackgroundPotatoes originated in the Andes

Mountains of Peru and Bolivia andhave been cultivated for at least 2400years. Potatoes were introduced intoEurope in thesixteenth century after theconquest of Peru by the Spanish.Cultivation spread quickly throughoutEurope, but the first large-scaleproduction was in Ireland. The Irishquickly became dependent on potatoesas a staple of their diet. This dependenceresulted in mass starvation andemigration when late blight, Phyto-phthora infestans, destroyed the Irish

potato crop for two years in a row in the1840's.

In colonial times, potatoes wereintroduced to North America by Irishimmigrants, which is why they aresometimes called 'Irish' potatoes. Moreproperly they should simply be called'potatoes' or 'white potatoes' todistinguish them from sweet potatoes.

Potato plants have a low-growinghabit and bear white flowers withyellow stamens. They grow best in coolclimates with good rainfall or irrigationsuch as in Maine, Idaho, Colorado, NewBrunswick, Prince Edward Island,Belarus, Germany, Peru, Poland, andRussia. But they adapt readily, andproducers grow them, at least on asmall-scale, in non-temperate regionssuch as the Caribbean.

NutritionPotatoes have a high carbohy-

drate content and include protein,minerals (particularly potassium,calcium), and vitamins, includingvitamin C. Freshly harvested pota-toes retain more vitamin C thanstored potatoes.

New and fingerling potatoesoffer the advantage that they con-tain fewer toxic chemicals. Suchpotatoes offer an excellent source ofnutrition. Peeled, long-stored potatoeshave less nutritional value, espe-cially when fried, although they stillhave potassium and vitamin C.

Potatoes also provide starch,flour, alcohol (when fermented),dextrin, and livestock fodder.

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Health Benefits

Potatoes are a very popular foodsource. Unfortunately, most peopleeat potatoes in the form of greasyFrench fries or potato chips, andeven baked potatoes are typicallyloaded down with fats such asbutter, sour cream, melted cheeseand bacon bits. Such treatment canmake even baked potatoes apotential contributor to a heartattack. But take away the extra fatand deep frying, and a baked potatois an exceptionally healthful lowcalorie, high fiber food that offerssignificant protection against car-diovascular disease and cancer.

Potatoes are a very good sourceof vitamin C, a good source ofvitamin B6, copper, potassium, man-ganese, and dietary fiber. Potatoesalso contain a variety of phyto-nutrients that have antioxidantactivity. Among these importanthealth-promoting compounds arecarotenoids, flavonoids, and caffeicacid, as well as unique tuber storageproteins, such as patatin, whichexhibit activity against free radicals.

Vitamin B6 – Building Your Cells

If only for its high concentrationof vitamin B6 – a cup of bakedpotato contains 21.0% of the dailyvalue for this important nutrient –the potato earns high marks as ahealth-promoting food.

Vitamin B6 is involved in morethan 100 enzymatic reactions.

Enzymes are proteins that helpchemical reactions take place, sovitamin B6 is active virtually every-where in the body. Many of thebuilding blocks of protein, aminoacids, require B6 for their synthesis,as do the nucleic acids used in thecreation of our DNA. Becauseamino and nucleic acids are suchcritical parts of new cell formation,vitamin B6 is essential for theformation of virtually all new cellsin the body. Heme (the proteincenter of our red blood cells) andphospholipids (cell membranecomponents that enable messagingbetween cells) also depend onvitamin B6 for their creation.

Vitamin B6 – Athletic Performance

B6 is also necessary for thebreakdown of glycogen, the formin which sugar is stored in ourmuscle cells and liver, so thisvitamin is a key player in athleticperformance and endurance.

Vitamin B6 – Brain Cell andNervous System Activity

Vitamin B6 plays numerousroles in our nervous system, manyof which involve neurological(brain cell) activity. B6 is necessaryfor the creation of amines, messag-ing molecules or neurotransmit-ters, that the nervous system relieson to transmit messages from onenerve to the next. Some of theamine-derived neurotransmitters

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that require vitamin B6 for theirproduction are serotonin, a lack ofwhich is linked to depression;melatonin, the hormone needed fora good night's sleep; epinephrineand norepinephrine, hormones thathelp us respond to stress; andGABA, which is needed for normalbrain function.

Vitamin B6 – Cardiovascular andCancer Protection

Vitamin B6 plays another criti-cally important role in methy-lation, a chemical process in whichmethyl groups are transferred fromone molecule to another. Manyessential chemical events in thebody are made possible by methy-lation, for example, genes can beswitched on and turned off in thisway. This is particularly importantin cancer prevention since one ofthe genes that can be switched onand off is the tumor suppressorgene, p53. Another way that methy-lation helps prevent cancer is byattaching methyl groups to toxicsubstances to make them less toxicand encourage their eliminationfrom the body.

Methylation is also importantfor cardiovascular health. Methy-lation changes a potentially danger-ous molecule called homocysteineinto benign substances. Sincehomocysteine can directly damageblood vessel walls, greatly increas-ing the progression of athero-

sclerosis, high homocysteine levelsare associated with a significantlyincreased risk for heart attack andstroke. Eating foods rich in vitaminB6 can help keep homocysteinelevels low. In addition, diets high invitamin B6-rich foods are associatedwith overall lower rates of heartdisease, even when homocysteinelevels are normal, possibly due tosome of the other beneficial activi-ties of this energetic B vitamin.

A single baked potato will alsoprovide 11.7% of the daily value forfibre, but remember the fibre inpotatoes is mostly in their skin. Ifyou want the cholesterol-lowering,colon cancer preventing, and bowelsupportive effects of fibre, be sureto eat the potato's flavourful skin aswell as its creamy center.

BackgroundSweet potatoes belong to the

Convolvulaceae plant family. The

SWEET POTATO

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Sweet potatoes are native to CentralAmerica and are one of the oldest rootcrops known to man. They have beenconsumed since pre-historic times asdemonstrated by sweet potato relics thathave been discovered in Peruvian cavesdating back 10,000 years. In 1492,Christopher Columbus brought sweetpotatoes to Europe after his first voyageto the New World. By the 16th century,they were brought to the Philippines bySpanish explorers and to Africa, India,Indonesia and southern Asia by thePortuguese. Around this same time,sweet potatoes began to be cultivated inthe southern United States, where theystill remain a staple food in thetraditional cuisine.

Health Benefits How sweet it is for your health

to eat sweet potatoes? The dessert-like taste places sweet potatoes highon the acceptability list amongmany users and some of the latestresearch has shown surprisinghealth benefits.

Unique root storage proteinshave been observed to havesignificant antioxidant effects due tothe presence of beta-carotene andvitamin C, very powerful antioxi-dants that work in the body toeliminate free radicals. Free radicalsare chemicals that damage cells andcell membranes and are associatedwith the development of conditionslike atherosclerosis, diabetic heartdisease, and colon cancer. This may

explain why beta-carotene andvitamin C have both been shown tobe helpful for preventing theseconditions.

People who are prone to consti-pation should eat sweet potatoesfrequently because the insolubledietary fiber stimulates intestinalperistalsis and hence facilitatesdefecation.

In Chinese medicine, sweetpotatoes are believed to supplementand warm the stomach. However, itis recommended that persons whoare experiencing indigestion or"heat-dampness" should not eat toomuch sweet potato because theresult could be swelling of stomachand abdominal pain. Additionally,sweet potatoes are widely used asraw material in the pharmaceuticalbusiness for making glucose,alcohol and acetic acid.

Nutritive ValueSweet potatoes are good contri-

butors of traditional nutrients andare a sweet source of goodnutrition. They qualify as beingexcellent for vitamin A (in theform of beta-carotene), very goodfor vitamin C and manganese, andgood for copper, dietary fiber,vitamin B6, potassium and iron.

One baked sweet potato (3½ounce serving) provides over8,800 IU of vitamin A or abouttwice the recommended daily

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allowance, yet it contains only 141calories making it valuable forindividuals interested in controllingtheir weight. This nutritious com-plex carbohydrate food provides 42percent of the Recommended DailyAllowance (RDA) for vitamin C, 6percent of the RDA for calcium, 10percent of the RDA for iron, and 8percent of the RDA for thiamine forhealthy adults. It is low in sodiumand is a good source of fiber andother important vitamins andminerals. • In 1992, the Center for Science

in the Public Interest comparedthe nutritional value of sweetpotatoes to all other vegetables.Considering fiber content, com-plex carbohydrates, protein, vita-mins A and C, iron, and cal-cium, the sweet potato rankedhighest in nutritional value.According to these criteria,sweet potatoes earned 184points, 100 points over the nexton the list, the white potato.

• The nutritional composition ofa 100g edible portion of sweetpotato (baked in skin, withoutsalt) as compared to Irishpotato (baked in skin, withoutsalt) is as follows:

• Potassium plays a major role inmaintaining fluid and electro-lyte balance and cell integrity.Controlling potassium distribu-tion is a high priority for thebody because it affects many

aspects of homeostasis, includ-ing a steady heartbeat. Freshfruits and vegetables are thebest sources of potassium, andsweet potatoes are among thetop three richest sources, alongwith bananas and white potatoes.

• The sweet potato is a goodsource of dietary fiber, whichlowers the risk for constipation,diverticulosis, colon and rectalcancer, heart disease, diabetesand obesity. The fiber in sweetpotatoes provides a feeling offullness and satiety, whichhelps to control food intake.

• Antioxidants play a role in theprevention of heart disease andcancer, and sweet potatoessupply plenty of the antioxi-dants, vitamin E and beta-carotene. These substances areeffective in neutralizing freeradicals, which are responsiblefor damage to cell walls and cellstructures. Vitamin E also pro-tects against heart attack andstroke by reducing the harmfuleffects of low-density choles-terol and preventing blood clots.

• Sweet potatoes contain 30 mg(50,000 IU) of beta-carotene(vitamin A) in one cup, which isfour times the RDA.

• Both the American CancerSociety, and the American HeartAssociation endorse sweet pota-toes as a nutritious food helpfulin the prevention of disease.

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An "Antidiabetic"Food

The sweet potatois considered to bean "antidiabetic" foodbecause it may helpto stabilize bloodsugar levels andreduce insulin resis-tance, a problemcaused when cellsdo not respond tothe hormone insulin.Insulin is supposedto act as a key andunlock the cell inorder to allow sugarto pass from theblood into the cells. Some of theblood sugar regulatory properties ofsweet potato may come from thefact that sweet potatoes have a highconcentration of carotenoids.Physiological levels, as well asdietary intake of carotenoids, maybe inversely associated with insulinresistance and high blood sugarlevels. Although more research isneeded in this area, the stage seemsset for sweet potatoes to haveunique blood sugar controllingproperties.

• Different foods have differenteffects on blood glucose. Theglycemic index is a measure of

how quickly glucose isabsorbed after a person eats,how high glucose rises, andhow quickly it returns tonormal. A low glycemic indexis desirable and is charac-terized by slow absorption, amodest rise in blood glucose,and a smooth return tonormal. Fast absorption, asurge in blood glucose, and anover-reaction that plungesglucose below normal areundesirable and are the resultof eating foods with a highglycemic index. This distinc-tion is especially important forpeople with diabetes, whosegood health is dependentupon stable blood glucoselevels. As a result, getting

Nutrient Sweet Potato Irish Potato Energy (Kcal) 90.00 93.00

Protein (g) 2.01 1.96

Total Fat (g) 0.15 0.10

Carbohydrate (g) 20.71 21.55

Fibre (g) 3.30 1.50

Calcium (mg) 38.00 5.00

Iron (mg) 0.69 0.35

Potassium (mg) 475.00 391.00

Vitamin C (mg) 19.60 12.80

Niacin (mg) 1.49 1.40

Folate (mcg) 6.00 9.00

Vitamin A (IU) 19218 0.00

Vitamin E (mg) 0.71 0.04

SWEET VS IRISH POTATO

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enough carbohydrates withoutcausing glucose spikes canprove challenging.

• Carbohydrate-containingfoods are compared withglucose, which is given a GIscore of 100. Carbohydratesthat break down quicklyduring digestion have thehighest glycemic indexes (GImore than 70). These high GIcarbohydrates give a 'quickhit'. The blood glucose

response is fast and high.Carbohydrates that breakdown slowly release glucosegradually into the blood-stream. They have low gly-cemic indexes (GI less than55). The blood glucose res-ponse is slower and flatter.The table shows the GI ofsome common foods and thesuperior value of Sweetpotato, with its low GI.

Low GI Medium GI High GI

Apples, oranges, pears, peaches

Beans and lentils

Pasta (all types made from durum wheat)

Sweet potato, peeled and boiled

Sweetcorn

Porridge

Noodles

All Bran, Special K, Sultana Bran

Honey

Jam

Shredded Wheat

Weetabix

Ice cream

New (Irish) potatoes, peeled and boiled

White basmati rice, cooked

Pitta bread

Glucose

White and wholemeal bread

Brown rice, cooked

White rice, cooked

Cornflakes

Baked (Irish) potato

Mashed (Irish) potato

Contrary to the belief that potato should be the preferred food for diabetes thetable shows that "Sweet" Potatoes has a lower GI than Irish Potatoes.

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BackgroundRice is a staple food of the Caribbean

diet. Whatever the country or island,rice is used almost every day as astandard dish with the main mealwhether at midday or in the evening.Rice is cultivated in Guyana, Trinidad,Puerto Rico, Cuba, and the DominicanRepublic, islands and countries withwarm temperatures and abundantannual rainfall. Vast rice paddiesresemble grass-filled swamps in valleys,flatlands or lowlands. Yields are usedmostly for both local consump-tion andexported. Rice comes in many varieties,is versatile, nutritious, has many otherhealth benefits, can be included in manydiets and used by persons of various agegroups.

Varieties of RiceThere are many varieties of rice.

Each type has its unique taste,appearance and texture aftercooking. Long grain rice is long

and slender. The grains are notveryvery sticky and stay somewhatseparate after cooking. Mediumgrain rice is shorter and is a bitstickier after cooking. Parboiled riceis steamed prior to milling to seal inthe nutrients, and stabilize thestarch on the surface of the grain.This process allows the grains toremain separate after cooking thusthey are not sticky or mushy.Parboiled rice absorbs very littleliquid after it is cooked. "Instantrice", "minute rice" or "pre-cookedrice" are almost fully cooked thendried. These varieties cook very fastand after cooking, the grains remainmore separate than parboiled rice.Short grain rice is short, and verysticky, mushy and absorbent aftercooking. All these varieties ofmilled, white or polished rice havethe hull and the bran removed.Conversely, the bran is intact inwhole grain, brown and wild ricethus the nutritive value is greater.The difference between brown riceand white rice is not just color! Awhole grain of rice has severallayers. Only the outermost layer, thehull, is removed to produce whatwe call brown rice. This process isthe least damaging to the nutritionalvalue of the rice and avoids theunnecessary loss of nutrients thatoccurs with further processing. Ifbrown rice is further milled toremove the bran and most of thegerm layer, the result is whiter

RICE

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rice that has lost many morenutrients. At this point, however,the rice is still unpolished, and ittakes polishing to produce the whiterice we are used to seeing. Polishingremoves the aleurone layer of thegrain – a layer filled with health-supportive, essential fats. Becausethese fats, once exposed to air by therefining process, are highly suscep-tible to oxidation, this layer isremoved to extend the shelf life ofthe product. The resulting white riceis simply a refined starch that islargely bereft of its original nutri-ents. It is important to note thatparboiled rice is not brown rice, aview held by many consumers.

Versatility of RiceRice is prepared in a variety of

ways either as a separate dish or incombination with other ingredientsto make a "one-pot meal" thatincludes a source of protein. Someoutstanding examples are pelau inTrinidad and Tobago; cook-up inGuyana and "ital peas and rice", afavourite of Rastafarians. Vegetablerice, fried rice, Spanish rice, jeweledrice, raisin rice, Christmas rice,channa rice are some other waysthat rice is prepared. Various ethnicgroups in the Caribbean also haveunique ways of preparing rice.Generally, accompaniments mayinclude seafood, meats, root crops/provisions, vegetables, legumes,vegetable or other salads. Rice can

also be used as stuffing or as a hotcereal/porridge. In the English-speaking Caribbean, rice is notgenerally used as a dessert but onsome Spanish-speaking islands,such as Margarita, a delicious drinkcalled "chica" is made and sold byvendors on bicycles with brightlypainted carts. Rice is also eaten inmany other countries throughoutthe world.

Nutritional Qualities of RiceThe perception that rice has

limited nutritional value deservesclarification. To the contrary, ricecontributes to the nutrition ofhumans, animals and other crea-tures. As a single food item, rice isnutritious since it contains a rangeof nutrients and essential nutrition-related substances. Rice is an excel-lent source of complex carbohydrate,one of the energy-producing nutri-ents that fuels muscles with glucosefor energy during activity andexercise and also feeds the brain toenhance its functioning. Carbohy-drates are not normally converted tobody fat, as they are the body'spreferred and initial source ofenergy. Good nutrition is vital toeveryday performance, and eatingmore carbohydrate-rich foodsmeans having more energy. Ricealso contains some protein, whichthe body needs for growth andrepair of cells, tissues and muscles.As a singular food, rice is very low

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in dietary fat, sodium, has no cholesterolbut it is a good source of B vitamins,which are essential in metabolism inthe release of energy from the foodwe eat and help the body to workefficiently. Brown rice is a good sourceof dietary fiber. One cup provides14.0% of the daily value.

Our food ranking systemqualifies brown rice as an excellentsource of manganese and a good sourceof the minerals, selenium and magne-sium. The complete milling andpolishing that converts brown riceinto white rice destroys 67% of thevitamin B3, 80% of the vitamin B1,90% of the vitamin B6, half of themanganese, half of the phosphorus,60% of the iron, and all of the dietaryfiber and essential fatty acids. By lawin the United States, fully milled andpolished white rice must be"enriched" with vitamins B1, B3, andiron. However, the form of thesenutrients when added back into theprocessed rice is not the same as inthe original unprocessed version,and at least 11 lost nutrients are notreplaced in any form even with rice"enrichment". Here are some of theways in which the nutrients suppliedby brown rice can make an impor-tant difference with your health:

Manganese – Energy Production Plus Antioxidant ProtectionOne cup of brown rice will

provide 88.0% of the daily valuefor manganese. This trace mineral

helps produce energy from proteinand carbohydrates and is involvedin the synthesis of fatty acids, whichare important for a healthy nervoussystem, and in the production ofcholesterol, which is used by thebody to produce sex hormones.Manganese is also a critical compo-nent of a very important antioxi-dant enzyme called superoxidedismutase (SOD) that is foundexclusively inside the body's mito-chondria (the oxygen-based energyfactories inside most of our cells)where it provides protection againstdamage from the free radicalsproduced during energy production.

MagnesiumA cup of brown rice contri-

butes 21.0% of the daily value formagnesium. This mineral hasbeen shown to be helpful forreducing the severity of asthma,lowering high blood pressure,reducing the frequency ofmigraine headaches and reducingthe risk of heart attack and stroke.

Other Nutritional QualitiesRice contains no additives or

preservatives, making it an excellentinclusion in a healthy and balanceddiet. Rice also contains resistantstarch, which is the starch thatreaches the bowel undigested. Thisencourages the growth of beneficialbacteria, keeping the bowelhealthy.

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Overall, the nutritional value*of rice is as follows:

Dietary Uses

As a cereal-based food item, riceis an excellent choice that can beincluded as part of a balancednormal or modified/therapeuticdiet for any age group from 6months onward. Since it is lesslikely to be allergenic, it is oftenrecommended as the first cerealfood for feeding infants. It isparticularly useful for persons whoare unable to tolerate gluten, aprotein found in wheat, barley, rye,oats and triticale. Since it is low infat and sodium, and cholesterol free,it is an excellent food to include in asodium and/or cholesterollowering diet and can also be usedin controlled amounts by personsdesirous of controlling their weight.Brown rice contains a small amountof rice bran oil.

Worldwide, research has shownthat different carbohydrate foods

have dramatically different effectson blood sugar levels. The

Glycaemic Index (GI) is a scale from1-100 that was developed as ameans of classifying the glucoseraising potential of carbohydratefoods relative to glucose, quanti-fying the glycaemic response(changes in blood glucose levelsfollowing ingestion of a carbo-hydrate load) to carbohydrate loadsby comparing it to a standard foodsuch as white bread or glucose.

Carbohydrate foods that breakdown quickly during digestionand have rapid rates of absorptionand release of glucose in the bloodhave the highest GI factors.Carbohydrates which break downslowly, releasing glucose grad-ually into the bloodstream havelower GI factors. Eating high-sugar, or high-starch containingfoods (such as rice), temporarilyraise blood sugar and insulinlevels. Many starchy foods have a

Rice (100 g/3.5 ozs)

Kcal

CHO (g)

Dietary Fibre

(g)

Pro (g)

Fat (g)

Sod. (mg)

Pot. (mg)

Thia (mg)

Ribo (mg)

Nia

(mg)

Fe

(mg)

Brown, raw (long grain)

370 77.2 3.5 8.0 3.0 7 223 .40 .10 5.1 1.5

Parboiled 371 81.7 1.8 6.8 0.6 5 120 .60 .07 3.6 3.6

Enriched, long grain

365 80.0 1.0 7.1 0.7 5 115 .58 .05 4.2 4.3

White 366 80.1 - 6.0 1.4 0 76 .14 .02 2.6 0.4

CFNI, Food Composition Tables for Use in the English-Speaking Caribbean (CFNI, 1995),pp 3-4.

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glycaemic index similar to sucrose(table sugar). The glycaemic indexof brown rice is 50; parboiled rice is47 and white rice is 69. People whoeat large amounts of high-glycae-mic index foods (such as white rice)have been reported to be atincreased risk of Type 2 diabetes.On the other hand, eating a diethigh in carbohydrate-rich foods thathave lower glycaemic indexes (suchas brown rice as opposed to whiterice), is less likely to increase therisk of Type 2 diabetes.

Other Dietary Benefits

Soluble dietary fibre in brownrice has been shown to reducehigh cholesterol levels, a plusagainst the development of athe-rosclerosis. Soluble fibre alsohelps to keep blood sugar levelsunder control, so brown rice is anexcellent grain choice for peopleliving with diabetes. Insolubledietary fibre is essential forhealthy bowel function.

Fibre in brown rice can alsohelp to protect against coloncancer because fibre binds tocancer-causing chemicals, keepingthem away from the cells liningthe colon. Additionally, it helpsto normalize bowel function,reducing constipation or diar-rhoea in persons experiencingirritable bowel syndrome.

Health Benefits of Brown Rice

Women Who Eat Whole Grains Weigh LessA published study (Liu 2003)

underscores the importance ofchoosing whole grains such asbrown rice rather than refinedgrain, i.e., white rice, to maintain ahealthy body weight. In thisHarvard Medical School/Brighamand Women's Hospital study,which collected data on 74,091female nurses aged 38-63 yearsover a 12 year period, weight gainwas inversely associated with theintake of high-fibre, whole-grainfoods but positively related to theintake of refined-grain foods. Notonly did women who consumedmore whole grains consistentlyweigh less than those who ate lessof these fibre-rich foods, but thoseconsuming the most dietary fibrefrom whole grains were 49% lesslikely to gain weight compared tothose eating foods made fromrefined grains.

Prevent Cancer with the Fibreand Selenium in Brown Rice

For people worried aboutcolon cancer risk, brown ricepacks a double punch by being aconcentrated source of the fibreneeded to minimize the amount oftime cancer-causing substancesspend in contact with colon cells,

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and being a very good source ofselenium, a trace mineral that hasbeen shown to substantially reducethe risk of colon cancer.

In addition to supplying 14.0% ofthe daily value for fibre, a cup ofcooked brown rice provides 27.3%of the daily value for selenium.Selenium is an essential componentof several major metabolic path-ways, including thyroid hormonemetabolism, antioxidant defensesystems, and immune function.Accumulated evidence from pros-pective studies, intervention trialsand studies on animal models ofcancer has suggested a strong inversecorrelation between selenium intakeand cancer incidence. Several mech-anisms have been suggested toexplain the cancer-preventive activi-ties of selenium. Selenium has beenshown to induce DNA repair andsynthesis in damaged cells, toinhibit the proliferation of cancercells, and to induce their apoptosis,the self-destruct sequence the bodyuses to eliminate worn out orabnormal cells.

In addition, selenium is incor-porated at the active site of manyproteins, including glutathione per-oxidase, which is particularly impor-tant for cancer protection. One of thebody's most powerful antioxidantenzymes, glutathione peroxidase isused in the liver to detoxify a widerange of potentially harmful molecules.When levels of glutathione peroxi-

dase are too low, these toxicmolecules are not disarmed andwreak havoc on any cells withwhich they come in contact,damaging their cellular DNA andpromoting the development ofcancer cells. Not only does seleniumplay a critical role in cancer preven-tion as a cofactor of glutathioneperoxidase, selenium also workswith vitamin E in numerous othervital antioxidant systems through-out the body. These powerfulantioxidant actions make seleniumhelpful in the prevention not only ofcancer, but also of heart disease,and for decreasing the symptoms ofasthma and the pain and inflam-mation of rheumatoid arthritis.

Reduce Your Risk of Metabolic Syndrome

First we were told, "Don't eat fat,and you'll stay trim." Following thisadvice, obesity rates have beenincreasing to alarming proportions.We've also been told by the foodgurus, "Eating fat is fine. Shuncarbohydrates to stay slim". Nutri-tion and dietetics professionals areconvinced that neither piece ofdietary advice is complete, accurateor likely to help individuals stayslim or healthy. Just as differentkinds of fats have different effects inour bodies (e.g., saturated and transfats are linked to increased risk forcardiovascular disease while omega-3 fats decrease cardiovascular

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disease risk), some carbohydrates, suchas whole grains, are healthful whileothers, such as refined grains andthe foods made from them, are not.

Refined grains and the foodsmade from them (e.g., white breads,cookies, pastries, pasta and rice) arenow being linked not only to weightgain but to increased risk of insulinresistance (the precursor of Type 2diabetes) and the metabolic syn-drome (a strong predictor of bothType 2 diabetes and cardiovasculardisease), while eating more wholegrain foods is shown to be protec-tive. Common features of themetabolic syndrome include visceralobesity (the "apple shaped" body),low levels of protective HDLcholesterol, high triglycerides, andhigh blood pressure.

In one of the most recent studies(McKeown 2004) researchers whoanalyzed data on 2,834 participantsin the Framingham OffspringStudy, found that the prevalence ofboth insulin resistance and themetabolic syndrome was signifi-cantly lower among those eating themost cereal fibre from whole grainscompared to those eating the least.

Prevalence of the metabolicsyndrome was 38% lower amongthose with the highest intake of fibrefrom whole grains. Conversely,study subjects whose diets had thehighest glycaemic index and glycae-mic load, both of which are typicallylow in whole foods and high in

processed refined foods, were 141%more likely to have the metabolicsyndrome compared to those whosediets had the lowest glycaemicindex and glycaemic load.

The researchers concluded, "Giventhat both a high cereal fiber contentand lower glycaemic index areattributes of wholegrain foods,recommendation to increase whole-grain intake may reduce the risk ofdeveloping the metabolic syndrome."Therefore, a way of eating that relieson the healthiest foods from all thefood groups: the whole foods thatcontain the healthiest fats, carbo-hydrates and proteins, is the mosteffective, intelligent, and mostenjoyable way to not only loweryour risk of developing themetabolic syndrome, but to stayslim, vital and attractive throughouta long and healthy life.

Tune Down and Bone Up on Brown RiceMagnesium, another nutrient

for which brown rice is a goodsource, is helpful for reducing theseverity of asthma, lowering highblood pressure, reducing thefrequency of migraine headaches,and reducing the risk of heartattack and stroke. How doesmagnesium accomplish all this?Magnesium helps regulate nerveand muscle tone by balancing theaction of calcium. In many nervecells, magnesium serves as

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nature's own calcium channelblocker, preventing calcium fromrushing into the nerve cell andactivating the nerve. By blockingcalcium's entry, magnesium keepsour nerves (and the blood vesselsand muscles they enervate) relaxed.If our diet provides us with too littlemagnesium, however, calcium cangain free entry, and nerve cells canbecome over activated, sending toomany messages and causing exces-sive contraction. Insufficient magne-sium can thus contribute to highblood pressure, muscle spasms(including spasms of the heartmuscle or the spasms of the airwayssymptomatic of asthma), and mig-raine headaches, as well as musclecramps, tension, soreness andfatigue.

Magnesium also has otherhealth benefits. Along with cal-cium, it is necessary for healthy

bones. About two-thirds of themagnesium in the human body isfound in our bones. Some help togive bones their physical struc-ture, while the rest is found on the

surface of the bone where it isstored for the body to draw uponas needed. Brown rice helps tokeep those storage sites reple-nished and ready to meet thebody's needs.

In addition to the niacin itsupplies, brown rice may also helpraise blood levels of nitric oxide, asmall molecule known to improveblood vessel dilation and to inhibitoxidative (free radical) damage ofcholesterol and the adhesion ofwhite cells to the vascular wall (twoimportant steps in the developmentof atherosclerotic plaques). It is alsosuggested that diets high in riceprotein can help protect againstatherosclerosis by increasing bloodlevels of nitric oxide.

Help Prevent GallstonesEating foods high in insoluble

fibre, such as brown rice, can helpwomen avoid gallstones. It wasfound that women consuming themost fibre overall (both soluble andinsoluble) had a 13% lower risk ofdeveloping gallstones com-pared towomen consuming the fewest fibre-rich foods.

Those eating the most foods richin insoluble fibre gained even moreprotection against gall-stones: a17% lower risk compared to womeneating the least. The protection wasdose-related; a 5 gram increase ininsoluble fibre intake dropped risk10%.

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How do foods rich in insolublefibre help prevent gallstones?Researchers think insoluble fibrenot only speeds intestinal transittime (how quickly food movesthrough the intestines), but reducesthe secretion of bile acids (excessiveamounts contribute to gallstoneformation), increases insulin sensiti-vity and lowers triglycerides (bloodfats). Abundant not just in brownrice but all whole grains, insolublefibre is also found in nuts and theedible skin of fruits and vegetablesincluding tomatoes, cucumbers,many squash, apples, berries, andpears. In addition, beans provideinsoluble as well as soluble fibre.

1. Liu, S., Willett, W.C., Manson,J.E., Hu, F.B., Rosner, B.,Colditz, G. Relation betweenchanges in intakes of dietaryfibre and grain prodults andchanges in weight and develop-ment of obesity among middle-aged women. American Journalof Clinical Nutrition 2003: 78920-7.

2. McKeown, N.M., Saltzman, E.,Meigs, J.B., Wilson, P.W.F., Liu,S., Jacques, P.F. Carbohydratenutrition, Insulin resistance andthe prevalence of the MetabolicSyndromein the FraminghamOffspring Cohort. Diabetes Care2004, Vol 27, 538-546.

BackgroundLegumes is the term used to

identify plants that grow as a vine orbush bearing pods with one or moreedible seeds. For example green beansare podsand limab e a n sare thes e e d s .The podsdehisce(splitopen) atbothsutures (dorsal and ventral) and this in-fluences the likelihood of shatteringduring harvesting. The pods vary insize, color and shape.

Legumes are classified as beans(Phaseolus), peas/edible seeds andlentils (Lens). This grouping mayalso include peanuts (Arachis), soybeans, alfalfa and clover.

The legume family is known asFabaceae or Leguminosae (the peafamily) and is a very large family ofplants of about 16.000 species knownworldwide. Most of these aredistinguished by their seed-bearingpods. Substances in their roots enrichthe soil with nitrogen thus rotationwith grains is a strategy that is stillused by modern agriculturalists.

LEGUMES

REFERENCES

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Legumes are widespread on allhabitable continents and have beenin cultivation for thousands of yearsin tropical and temperate climates.Along with the early grains,legumes were among the first cropscultivated. This dates back to theBronze Age when beans werediscovered in the tombs of thePharaohs and Aztecs. The ancientEgyptians considered beans to be anemblem of life and had templesdedicated to them. Later, the Greeksand Romans used them in festivalsto worship their gods. The four mostdistinguished Roman families werenamed after beans: Fabius (favabean), Lentulus (lentil), Piso (pea),and Cicero (chickpea). TheAmerican Indians grew and ate avariety of beans, and from the verybeginning, beans were carried backand forth, traded and planted asexplorers and nomads wonderedthe earth. In the Middle Ages beanswas one of the primary foods of thepeasants of Europe and in morerecent times because of their greatstorage ability, beans were aprimary food for sailors thus givingrise to the Navy bean.

Legumes in the CaribbeanA variety of legumes is

available in the Caribbean andalong with nuts, this is the title ofone of the Caribbean Six Foodgroups. Some commonly usedlegumes in the Caribbean are

pigeon/gungo peas, lentils, chickpeas/channa, red/kidney beans,black-eyed peas, split peas, limabeans and soy beans. These andothers are depicted in the follow-ing table that also highlights somecharacteristics and uses.

Nutrient Value Legumes rank second only to

cereals in providing calories andprotein for the world's population.They provide about the samenumber of calories per unit ofweight as cereals but about 2 to 4times more protein. Legumes arethe best source of concentratedprotein in the plant kingdom andare close to animal meat in quality.They contain many of the essentialamino acids and can complementthe deficiencies of cereal protein.Consequently combining these twotypes of food provide a completeamino acid mix than either groupalone. Soybeans are unique amongbeans because they contain all of theamino acids needed to make acomplete protein, just like meat.Soybeans provide about 30% to 50%protein and have a higher proteincontent than lean beef.

At a small fraction of the cost ofmeat protein, one cup of cookedbeans provides 17% to 31% proteinaveraging about 25% of the dailyrequirement for amino acids.During the lean years of the GreatDepression, beans were tagged

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“poor man’s meat” because theywere an inexpensive and excellentsource of protein.

In addition to being high inprotein, legumes are rich in iron,magnesium, calcium and potas-sium. One cup cooked beanscontains more potassium than 1banana, and 1 cup has more

calcium and iron than 3 ounces ofcooked meat. Beans are low in fat.Legumes are a good source ofvitamins: niacin, thiamin, ribo-flavin, B6, and folate. The seeds ofmany legumes are rich in edibleoils, gums, complex carbohy-drates and fiber.

NAME PHOTO CHARACTERISTICS AND USES

Black Eyed Peas

A good aroma, creamy texture and distinctive flavor. These dries peas are characterized by a small black eye and they are really a type of pea originally from Africa. No pre -soaking needed, they are easily digested. Traditionally served as a “side dish” or combined with rice. Celebrate New Year’s with black eye peas and rice flavoured with some coconut milk.

Kidney, Rajma, Mexican Bean

A large, kidney -shaped bean with a subtle sweet flavor and soft texture that keep their shape during cooking. Used alone as a “side dish”, in soups, added to rice (a Jamaican favourite), or in salads.

Channa, Chickpeas, Garbonzo beans

Channa or chickpeas are the most widely consumed legume in the world. Originating in the Middle East, they have a firm texture with a flavor somewhere between chestnuts and walnuts. These round beans are high in fat, keep their unique shape when cooked, and they are usually pale yellow in color, but they can also be found in red, black , and brown. The pale yellow variety is common to the Caribbean. Mild and sweet flavor with good protein and iron. Can be served as a “side dish” either boiled or curried and seasoned or added to doubles, roti, salads, soups, and pasta dishes. Channa can also be fried dry and used as a snack.

Legumes Commonly Used in the Caribbean

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Pigeon Peas, Cajanus

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Available in its dried form all year round but is delicious fresh; the pea ranges from red to white, from brown to black important to Caribbean cuisines; a versatile food, can be cooked like other legumes.

Peas, Split Green & Yellow

Green Split Peas

Yellow Split Peas

Yellow peas are milder than green, both have a grainy texture and do not hold their shape. Great for soups, puree half of the cooked peas for a creamier texture. Yellow split peas are more frequently used in the Caribbean in a variety of ways. Particularly among ethnic East Indians, it is ground into a powder and folded into the loyah to make dhalpuri roti, a favourite in the Region among all ethnic groups.

Lentils, Green, French, Spanish Brown, Dhal Lentils, Black Beluga Lentils Colors Range From Green, Brown, White, Yellow, Red, Coral, Black.

French

Red Lentils

Spanish Brown Lentils

Very versatile Lentils have a mild, often earthy flavor, and they're best if cooked with assertive flavorings or other foods in combination with robust, zesty sauces. Unlike dried beans and pe as, there's no need to soak them. The most delicate lentils are the peppery French green lentils. Lentils are rich in protein, carbo -hydrates, fiber, and low in fat. Before cooking, always rinse lentils and pick out stones and other debris. The mild brown lentils are the most common variety used in the Caribbean. They hold their shape well after cooking. This is a versatile bean that can be prepared alone, converted into paté , loaf, balls; used in soups, added to rice and used in many other ways.

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Lima Beans, Madagascar Bean

Large beans with a buttery flavor and starchy texture. Caution: loose, large skins can clog pressure cookers. Great for hearty soups and stews with vegetables. Use caution when pressure cooking because of the loose skins. Always use oil with these bean and place the rack on TOP of the beans to help keep loose skins from floating up.

Pinto

Pintos are medium ovals with an earthy flavor and powdery texture. They tend to be mushier when cooked than pink or red beans. Their dappled, bicolor appearance changes to brown when cooked. A favorite for Mexican dishes and a good substitute for kidney/red beans.

Soy, Soya Beans: Beige Or Black

They come in two kinds, beige and black. Sweet, nutty flavor, and touted for health benefits, thes e beans are hard to digest, and they are the hardest of all dried beans. Soak over night in the refrigerator.

Fava, Broad Bean, Butterbean, Windsor Bean, English Bean

Huge, substantial beans with tough outer skin. Peel off skins after soaking. Creamy texture; nutty, sweet earthy flavor. Use in soups, or purée into paté like hummus with rosemary, olive oil, garlic, lemon and fresh herbs. Try with blanched cauliflower pieces , vinegar, olive oil, chopped red onion, olive oil and balsamic vinegar. Use caution when pressure cooking because of the loose skins. Always use oil with these beans and place the rack on TOP of the beans to help keep loose skins from floating up.

Navy, Yankee Bean, Pearl Haricot, Boston Navy Bean

These beans were named for their large role in the diet aboard U.S. Navy ships during the late 19th Century. Small white ovals; mi ld flavor with powdery texture. Makes great soup, chowders, and bean pot recipes.

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Health BenefitsBeing of plant origin, legumes

are cholesterol-free. Their solublefiber(guar gum) content aids inreducing serum cholesterol thuslowering one's risk of heart disease.Fiber also reduced one's risk ofdeveloping Type 2 diabetes andaffords some measure of bloodsugar control because legumes arelow glycemic index foods. Legumesare also associated with reducingrisk of some types of cancer specifi-cally colon cancer. The presence ofphytochemicals (isoflavones) hasbeen identified as the link betweendiabetes and cancer.

Beans have been noted for their'antiaging' properties due toantioxidants found in the seed coat.There are eight flavonoids in theouter bean layer, six of which areparticularly strong antioxidants.New research is suggesting that thatbeans have a perfect nutrient basefor people interested in weight loss.

Health ConcernsSome beans, for example broad

or fava beans(Vicia faba) containalkaloids that are associated with adisease called favism. Suscep-tibleindividualscan develop hemolyticanemia (bursting of red blood cells)due to an enzyme deficiency that isaggravated by the presence ofalkaloids in the bean.

Although not as critical asfavism, peas and beans are loaded

with flatulence-producing enzymesthat may make acceptance undesir-able, However, this can be addressedduring pre-preparation and evenpreparation.

Foods high in purines contri-bute to raising uric acid levels in the

body and could aggravate gout.Restricting purine intake can reducethe risk of discomfort in person whoare susceptible to gout. Foods highin purines include protein-richfoods such as dried peas and beans.Irritable bowel syndrome is anothercondition for which the intake ofbeans is limited along with otherpossible offending foods.

PreparationLegume seeds can be eaten

fresh, sprouted, dried, groundinto flour or prepared in manyother ways. However, soy beanscannot be consumed raw due tothe presence of a trypsin inhibitorbut they can be consumed inmany other ways. When cooked,the trypsin inhibitor is deactivated.

It is strongly recommended tocombine legumes with grains tocomplement the amino acids that aredeficient in grains thus providing

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Articlescomplete protein. Although manylegumes are available in cannedform with added sodium, there is agreater yield and more value formoney when the dried form is used.One pound/2 cups equals 4 to 5cups cooked. If dried legumes areused often, it is wise to invest in apressure cooker. This will save timeand control other utility costs.

As a general rule, beans shouldbe soaked before cooking. Changingthe water periodically, rinsing aftersoaking and using fresh water forcooking is recommended to helpreduce the indigestible complexsugars that create gas in the intes-tines. Some of the indigestiblecomplex sugars are absorbed in thewater. It also helps to cook the beanswell (not necessarily mushy) untilthey can be easily mashed with afork. Adding 1-2 tablespoons of fat(cooking oils, butter, margarine)helps to minimize foaming.

Add More Legumes to your DietLegumes can be used to improve

the protein quantity and quality ofthe diet. Expensive animal proteinfoods may be extended with theaddition of legumes. Considerthese ways to incorporate legumesinto your meals and snacks:• Prepare soups, stews and casse-

roles that include legumes. • Stir-fry extra-firm or firm tofu

rather than meat. Freezing andthen thawing tofu before use,gives it a firmer, chewier texture.

• Use pureed beans as the basis fordips, spreads and sandwich fillings.

• Replace eggs in baking recipeswith 1 tablespoon of soy flourand 2 tablespoons of water, foreach egg.

• Snack on a handful of channa orsplit peas rather than on chipsor similar products.

• Use tofu in place of half theground beef for meatloaf or tacos.

• Add channa or other cannedbeans to your salad. If you typi-cally buy a salad at work and nobeans are available, then youcan bring some beans from home.

If you are unable to find a parti-cular type of legume in the super-market, grocery, corner shop ormarket, you can easily substituteone type of legume for another. Forexample, pinto and black beans aregood substitutes for red kidneybeans. Lima beans and navy beansare easily interchangeable. Experi-ment with what types of legumesyou like best in your recipes tomake your meals and snacks bothnutritious and interesting.

Some persons may have difficultytolerating legumes. Should this bethe case, it is advisable to add themgradually especially if they are newadditions to the diet. With regularintake, the body will adapt to themthus enabling better digestion.Thereafter, slowly increase theintake over time to amount thatproves to be comfortable.

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BackgroundNuts come in a variety of shapes

and sizes. Most nuts come from theseeds or dried fruits of trees and have anouter shell that both protects the nutand keeps the healthy fats inside the nutfrom spoiling. Tree nuts such asalmonds, brazils, cashews, hazelnuts,macadamias, pecans, pistachios andwalnuts are included in many ethnicand cultural cuisines. They providerich flavours that complement manyherbs, spices, fruits, vegetables, cheeseor meat. Though somewhat seasonal, allnuts are available in the Caribbean withsome of them being available peren-nially and are thus used frequently.

After being picked, most nuts aredried to improve flavour, add morecrunch to their texture and preservethem. At this stage they are consideredto be raw. Thereafter, marketing beginsto provide consumers with shelled orunshelled, salted or unsalted, roasted,sprouted, candied or spiced. Packagingvaries from bulk to individual servingsizes.

Raw (or unroasted) nuts: arefairly nutritious, have no added fatand often bland. Raw nuts containenzyme inhibitors which help toprotect the seed, keep it fromgerminating too early and dyingoff. These enzyme inhibitors canneutralize the enzymes the bodyuses to control inflammation andaid in digestion. Eating nuts with

these enzyme inhibitors can causethe pancreas to swell. Fortunately,there are two ways to destroy theseenzyme inhibitors, namely roasting,and sprouting. These processeskeep the beneficial enzymes intact.

Roasted nuts: are more flavour-ful than raw nuts but they containadded oils and possibly otheringredients. Nuts can be roastedeither with or without added oil.Roasting destroys much of theVitamin B, particularly vitamin B1(thiamine) content. Dry-roastednuts contain less fat than nutsroasted in oil. In fact, roastingnuts in oil is similar to deepfrying. Roasted nuts are oftenheavily salted and almost alwayshave other ingredients added tothem such as sugar, corn syrup,MSG, preservatives, and otheradditives. Because of the high fatcontent, some individuals mayexperience difficulty digesting

r o a s t e dnuts.

C a s h e wNuts: comefrom the kid-ney-shapedend of analmost pear-s h a p e dyellowish orreddish fruitthat grows

abundantly in some of theCaribbean countries. Of all the

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nuts, cashews contain the greatestamount of copper, an essentialcomponent for many enzymeactivities. Copper helps the bodyto:

• use iron;

• eliminate free radicals;

• develop bone and tissue;

• produce melanin;

• produce energy;

• keep blood vessels, bones and joints flexible.

Copper is also associated withhelping to:

• prevent heart disease; • maintain healthy skin and

hair colour; • alleviate rheumatoid

arthritis-related inflam-mation;

• encourage bone health and prevent osteoporosis.

Cashew nuts also contain mag-nesium, the mineral that works withcalcium to create strong and healthybones. Magnesium deficiency isassociated with contributing to highblood pressure, muscle spasms,migraines, muscle cramps, tension,and fatigue.

After roasting, cashew nutscan be eaten as is or they can beadded to salads, vegetables orcombined with other foods ofone's choice.

Almonds: Almond trees arethought to have originated inwestern Asia and North Africa.Today, almonds are grown incountries around the MediterraneanSea and in California. They areavailable year-round and have abuttery flavour that complementsmany foods. Unlike most nuts,almonds come from the fruit of thealmond tree. A relative of the peachtree, the almond tree bears a fruitsimilar to a peach, and the pit of thatfruit is actually the almond nut.

Nutritional Contribution of Nuts

Nuts are rich in dietary fat aswell as other nutrients. However, inassessing their nutritional value, theoverall fat content, although un-saturated, must be considered. Nutscontain up to 85% unsaturated fatssimilar to those found in avocadosand olive oil. These good, mono-unsaturated fats have been found tonot only help lower cholesterollevels, but they may also reducethe risk of heart disease.

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All of the evidence for nuts hasprompted the U.S. Food and DrugAdministration (FDA) to take theunprecedented step of allowing aqualified health claim in 2003. Theclaim reads: "Scientific evidencesuggests but does not prove thateating 1.5 ounces per day of mostnuts as part of a diet low insaturated fat and cholesterol mayreduce the risk of heart disease."Nuts, particularly walnuts, containpowerful omega-3 fatty acidswhich are thought to be effectivein fighting heart disease, arthritis,and other inflammatory diseases.

Nuts are a good source of Bvitamins, particularly thiamine,riboflavin, and niacin. Thesenutrients help to boost energyproduction and promote healthycell reproduction. However, theprocess of roasting nuts willinherently destroy most nutrients,especially thiamine, while raw andsprouted nuts retain thiamine.

Nuts are valuable sources ofvitamin E, and in addition tohelping the body to effectively usesome nutrients, they may helpprotect against the damaging effectsof free radicals.

Vitamin K is important to helpwith clotting of blood and preventexcessive bleeding following aninjury. While friendly bacteria inthe intestines produce much of thevitamin K needed by the body,about 20% of it should be obtainedfrom food such as nuts.

Although there are someunanswered questions about theexact health benefits of vitamin E,studies have shown that vitamin Emay reduce heart disease, protectagainst some cancers, slow theprogression of Alzheimer's disease,and help to slow macular dege-neration. Other studies havecontradicted these findings. Eventhe effectiveness of vitamin Esupplements has been called intoquestion. Perhaps the best expla-nation is that vitamin E helps ensurethat the body is not deficient inimportant nutrients like vitamins A,K, and the mineral selenium.

Nutritionally rich almondscontain more calcium than anyother nut, and have the highestdietary fibre of any nut or seed(more than 3 grams per ounce). Inaddition, almonds contain 40% ofthe Recommended Daily Value(RDA) of Vitamin E, are low in fat,high in protein, and are known asthe most nutritionally well-rounded nut.

More than 65% of mono-unsaturated fat, the same fatsfound in avocado and olive oil,can be found in almonds. Thesehealthy fats have been found tohelp lower LDL "bad" cholesteroland may help reduce the risk ofheart disease. It is easy to addalmonds to your diet: add tosalads, vegetables, yogurt, rice,and fruit.

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MineralsCopper: Although copper is the

third most abundant trace mineralin the body, most persons do notconsume enough of it because someparticularly rich sources, such asliver and oysters, are not commonlyeaten. However, nuts are an excel-lent source of copper and may helpreplenish low levels.

Iron: The World Health Organi-zation considers iron deficiency to bethe number one nutritional disorderin the world. As reported in theJournal of Nutrition, it is estimatedthat as many as 80% of the world'spopulation may be iron deficient.

Iron helps transport oxygen tocells throughout the body andregulates cell growth and differen-tiation. Haeme iron comes frommeat, fish, and poultry (MFP) and isbetter absorbed than nonhaeme ironwhich comes from beans and nuts.However, most dietary iron is non-haeme iron. Incorporating nuts, andespecially cashews, into a healthydiet provides a good source ofdietary iron.

Magnesium: As the fourth mostabundant mineral in the body, mag-nesium aids in more than 300biochemical reactions in the body. Itmay help: • Maintain normal muscle and

nerve function. • Keep heart rhythm steady. • Support a healthy immune

system.

• Keep bones strong. • Regulate blood sugar levels. • Promote normal blood pres-

sure. • Metabolize energy and synthesize

protein. Some evidence suggests that

magnesium may help regulateblood pressure, reduce the risk ofheart disease, metabolize carbo-hydrates, influence the release ofinsulin, and protect against osteo-porosis.

Nuts and seeds, particularlycashews, offer a rich source ofmagnesium. Eating nuts, alongwith a variety of legumes, wholegrains, and vegetables helps tomeet daily dietary needs formagnesium. Some individualswith chronic conditions may bedeficient in this critical mineral.

Phosphorus: This is the secondmost abundant mineral. It isinvolved in nearly every biologicalor cellular function in the body.Phosphorous plays an importantrole in transforming carbohydrates,proteins, and fats into fuel. Itstrengthens cell walls, and helpstransport nutrients and varioushormones throughout the body.Phosphorous also helps maintainthe body's pH level.

Most people obtain sufficientamounts of phosphorous from theirdiets. Nuts are good sources ofphosphorous. Deficiencies, thoughrare, can be found in persons who

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usantacids containing aluminum.Research has shown that manypeople could experience a signifi-cant loss of phosphorous followinginjury from severe burns.

Potassium: is the third mostabundant mineral in the body. Potas-sium helps regulate blood pressureand muscle contraction, and to keepnerves, kidneys, and a host of otherbody processes work-ing properly.Potassium also helps convert glucoseinto energy that can be stored andreleased as needed. Some studiesshow that a potassium-rich diet mayalso help to protect against heartdisease and stroke, regulate heart-beat, reduce heart rhythm abnorma-lities, and prevent kidney stones.Potassium deficiencies are rarebecause this mineral is widelyavailable in commonly eaten foodssuch as bananas, orange juice, pota-toes, and nuts. Pistachios are anespecially good source.

Selenium: is a trace mineral essen-tial to good health. Seleniumcombines with protein to createimportant antioxidants that notonly help to prevent cell damagefrom free radicals, which maycontribute to some chronic condi-tions, but they help regulate thyroidfunction and play a role in theimmune system.

Selenium content in food dependson the selenium content of the soilwhere plants are grown or animalsare raised. Selenium can also befound in some meats and seafood.

Animals that eat grains or plantsthat were grown in selenium-richsoil have higher levels of seleniumin their muscle.

Zinc: is found in almost everycell in the body. Zinc stimulatesabout 100 enzymes which promotebiochemical reactions to help:

• Support a healthy immunesystem

• Heal wounds • Facilitate tasting and smelling • Synthesize DNA • Support normal growth and

development during pregnancy,childhood, and adolescence.

Even moderate zinc deficienciescan affect immune function becausenormal levels of zinc are required toactivate the white blood cells tofight infection. Studies suggest thattaking more than the normal levelof zinc does not provide any addedinfection-fighting benefit.

Evidence for the "zinc link" intreating symptoms of the commoncold has been mixed. However, it'sclear that zinc is essential to thebody. Although oysters contain themost zinc, other foods, includingnuts, are excellent sources.

Amino AcidsAs the building blocks of

protein, amino acids help makeneurotransmitters, produce hor-mones, activate bodily functions,produce some body fluids, and

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repair organs, glands, muscles,tendons, ligaments, skin, hair,and nails.

Only 20 of the approximately 80amino acids are necessary forproper growth and function. Theessential amino acids: histidine,isoleucine, leucine, lysine, methio-nine, cystine, phenylalanine, tyro-sine, threonine, tryptophan, andvaline, must come from foods orsupplements. The body can manu-facture non-essential amino acids.

Low-protein vegan and vegeta-rian diets most often cause anamino acid deficiency. However,some amino acid deficiencies canoccur from trauma, infection, sideeffects of medication, stress, aging,and chemical imbalances. Incorporat-ing nuts into the average dietprovides a good source of aminoacids. However for vegan and othervegetarians who are at a greaterrisk for an amino acid deficiency,eating nuts is critical.

Weight ManagementAccording to the International

Journal of Obesity, study parti-cipants who ate 3 ounces ofalmonds a day lost more weightthan participants who ate the samenumber of calories from a diet highin complex carbohydrates.

Researchers theorized thatsnacking on natural and nutrition-ally dense nuts may leave a feelingof fullness for a longer period oftime. This "fullness" may help to

decrease food intake throughoutthe day.

Seeds may look small, but theyarte nutrient-dense. Each morsel iscrammed with a winning combi-nation of hard-to-get nutrients,including plant protein, zinc, iron,copper, selenium, calcium, magne-sium, vitamin E, and B vitamins.Seeds promote good health inmultiple ways, by helping to lowercholesterol, stabilize blood sugars,reduce risk for colon cancer andimprove bowel health. Each varietyof seed contains a unique mix ofnutrients and phyto-chemicals topromote health and fight disease.Some popular seeds are pumpkin,sesame, sunflower, flaxseed andpoppy.

Pumpkin Seeds: have a sweetand nutty flavour. They were

valued in Native American diets,both for their nutritional andmedicinal properties. They're alsoknown as pepitas ("little seeds" inSpanish), and are often found inmany traditional Mexican dishes.

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Pumpkin seeds are rich sourcesof many minerals including man-ganese, magnesium, phosphorus,zinc, and more. These minerals mayhelp protect men's bones fromosteoporotic fracture. There's in-creasing evidence that pumpkinseeds also promote prostate healthbecause they contain a phyto-chemical called cucurbitacin, whichreduces the risk of prostate cancer.Pumpkin seeds can easily be addedto sautéed vegetables, salads, dress-ings, cereals, burgers, and more.Pumpkin seeds can also be roastedright from the pumpkin forsnacking.

In addition, preliminary studieshave shown that pumpkin seedscompare favorably to the anti-inflammatory drug indomethacin inreducing inflammatory symptoms –without the side effects of the drug.

Sesame Seeds: are a source oftwo phytochemicals, sesamin andsesamolin that can help with lower-ing cholesterol and preventing highblood pressure. Sesame seeds are avery good source of calcium andmagnesium.

Sunflower Seeds: contain apotent antioxidant team of seleniumand vitamin E to fight cancer andheart disease.

Flaxseeds: are an exceptionallyrich source of essential omega-3fatty acids to fight the signs ofaging, reduce inflammation andprevent heart disease and cancer.

Poppy seeds: are a source ofcalcium and magnesium to preventhigh blood pressure and osteo-porosis.

Peanuts grow on small bushesunlike most other nuts which growon trees. They are technically notnuts. They are considered part ofthe legume family.

Peanuts are highly nutritiousseeds. They have a good balance ofamino acids providing about 25% to30% protein; many minerals such asiron, magnesium, phosphorus, zincand copper; more B-vitamins,except B12, than most nuts and fiber.Although they are relatively high infat, most of it is mono-unsaturated,the healthier type of fat. A commonby-product is peanut oil which canbe used in cooking or added tomany commercial products.

Because peanuts are high infat, they need to be stored in acool, dry place in an airtightcontainer, or refrigerated toprevent rancidity. Peanuts are

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available shelled or unshelled,and are often roasted and salted.They are ideal for snacking butshould be consumed in modera-tion because of the fat content.Additionally, they can be addedto salads, stir-fried dishes or canbe processed into commercial orhome-made peanut butter.

Health Benefits for Nuts and Seeds

Heart AttackDietary fat intake affects heart

disease risk. Eating foods high insaturated fat (e.g., meat and dairyfat) and trans fatty acids (e.g.,margarine, hydrogenated vegetableoils, and many processed foodscontaining hydrogenated vegetableoils) is directly associated withmany non-fatal heart attacks anddeaths from coronary heart disease.Consuming foods high in mono-unsaturated and polyunsaturatedfats, as found in nuts and most

vegetable oils, is linked to adecreased risk.

High Cholesterol

Research consistently shows thatpeople who frequently eat nutshave a dramatically reduced risk ofheart disease at least in part becausenut consumption lowers cholesterollevels. Of nuts commonly con-sumed, almonds and walnuts maybe most effective at loweringcholesterol. Macadamia nuts have

been less beneficial in most studies.Nevertheless, some studies havefound a cholesterol-lowering effectfrom macadamia nuts. Hazelnutsand pistachio nuts have also beenreported to help lower cholesterol.

Nuts contain many factors thatcould be responsible for protectionagainst heart disease, includingfiber, vitamin E, alphalinolenic acid(found primarily in walnuts), oleicacid, magnesium, potassium, and

Almonds Walnuts

Hazelnuts

Pistachios

Macadamia

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usarginine. Therefore, exactly hownuts lower cholesterol or lower therisk of heart disease remains some-what unclear. Some researchersbelieve that nuts may not bedirectly protective. Rather, peoplewho consume a large amount ofnuts are likely not to be simulta-neously eating eggs, dairy, or transfatty acids from margarine andprocessed food, the avoidance ofwhich could reduce cholesterollevels and the risk of heart disease.Nonetheless, the remarkable con-sistency of research outcomesstrongly suggest that nuts helpprotect against heart disease. Al-though nuts are loaded with calories,a preliminary trial surprisinglyreported that adding hundreds ofcalories per day from nuts for sixmonths did not increase body weightin humans, outcome supported byother reports. Even when increas-ing nut consumption led to weightgain, the amount of added weighthas been remarkably less thanwould be expected given the num-ber of calories added to the diet.

Health Concerns About NutsAlthough nutritionally bene-

ficial, there are some healthconcerns associated with nuts.Some of these concerns includeallergies, cold sores, Crohn'sdisease, eczema, hives, kidneystones and weight management.These are highlighted below.

AllergiesAs a group, nuts have been

identified as common allergensand are consequently eliminatedfrom the diet of persons for whomthese are offending foods.

Cold SoresThe herpes simplex virus has a

high requirement for the aminoacid, arginine. On the other hand,the amino acid lysine inhibits viralreplication. Therefore, a diet that islow in arginine and high in lysinemight help prevent the herpessimplex virus from replicating. Anumber of studies have shown thatincreasing lysine intake can reducethe recurrence rate of cold sores.Although people with herpessimplex infections reportedly con-sume about the same amount ofarginine and lysine in their diet asdo people without cold sores, it isconceivable that adjusting theintake of these amino acids mightbe beneficial. For that reason,people with cold sores are advisedto avoid foods high in arginine,such as nuts. Although technicallynot a nut, peanuts are contraindicated.

Crohn's DiseaseIn one trial, people with

Crohn's disease were asked whichfoods aggravated their symp-toms. Responses varied fromperson to person. Those withoutileostomies (surgical openings

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small bowel to a pouch on theoutside of the body) found nuts tobe among the most problematicfoods.

EczemaEczema can be triggered by

allergies. Most children witheczema have food allergies,according to data from double-blind trials. A doctor should beconsulted to determine whetherallergies are a factor. Once thetrigger for the allergy has beenidentified, avoidance of theallergen can lead to significantimprovement. Nuts are among thefoods considered "classical" foodallergens.

HivesAllergy to foods and food

additives is a common cause ofhives, especially in chronic cases.Nuts are among the foods reportedto trigger hives most often. Manyother foods and food additives canalso cause hives. People with hivesshould investigate the possibilitythat food allergies are causing theirproblem by consulting with adoctor.

Kidney StonesIncreasing dietary oxalate can

lead to an increase in urinaryoxalate excretion. Increased urinaryoxalate increases the risk of stoneformation. Persons at risk ofdeveloping kidney stones should

reduce their intake of oxalate fromfood as a way to reduce urinaryoxalate. Nuts, particularly almondsand peanuts, are among the foodsthat significantly increase urinaryoxalate levels.

Weight ManagementNuts are generally healthful for

people without weight problems.Since a high proportion of caloriesfrom nuts and seeds is derived fromfat, they should be consumed inmoderation by persons who areconcerned about their weight.

BackgroundBotanically, fruits are the products

from a flower or flowers, the ripenedovary or ovaries of a plant and adjacenttissues. Generally, fruits are succulent,fleshy or pulpy, often juicy and usuallysweet with fragrant, aromatic flavours.Classification according to commonusage does not always agree withbotanical classifications. Botanically,several fleshy fruits, such as tomatoesand squash are not sweet and aretherefore used as vegetables. Nutri-tionally, these two examples are also notclassified as fruits.

Vegetables are plants or parts ofplants that can be used as food.Vegetables are usually consumed inraw or cooked form with the maincourse of a meal in contrast to fruitswhich are usually consumed as an

FRUITS AND VEGETABLES

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appetizer or a dessert. Vegetables canbe bulbs such as onions, garlic; flowers– cauliflower, broccoli; fruits –pumpkin, tomatoes, squash; leaves –lettuce, watercress, baghi, callaloo;roots – beets, carrots; seeds – beans,corn, peas, and tubers – potatoes,dasheen, yams. Similar to fruits, somefoods that are botanically vegetables areplaced in another food group because oftheir nutritional content.

In the Caribbean, fruits andvegetables are the names of two of theCaribbean Six Food Groups. Foodsincluded in these groups are primarilybecause of their nutritional contri-bution. Because of the high starch/carbohydrate content of tubers andcorn, these are not regarded as vege-tables. Both of these items are placed inthe Staples food group and peas in theirdried form are placed in the Legumesand Nuts group. Here we refer to thosefoods that nutritionally comprise thefruit and vegetables groups.

General CharacteristicsFruits and vegetables are

extremely beneficial to humannutrition. They are importantprotective and highly beneficialfoods for the maintenance ofhealth and prevention of disease.They are higher in water contentcompared with other foods; arefair to good sources of caloriesdue to their natural sugar content;and good to excellent sources ofinsoluble dietary fibre, various

essential macro- and micro-minerals, vitamins and vitamin-like factors. Fruits and vegetablesoffer many health benefits inaddition to their nutritional value.In order to benefit, they should beselected judiciously, handledcarefully and prepared withregard to nutrition.

Health Benefits of Fruits andVegetables

Fruits, Vegetables and Cardiovascular HealthThere is compelling evidence

that a diet rich in fruits andvegetables can lower the risk ofheart disease and stroke. Althoughall fruits and vegetables are likelycontributors in this regard, greenleafy vegetables such as lettuce,spinach, pakchoi and mustardgreens; cruciferous vegetables suchas broccoli, cauliflower and cab-bage, and citrus fruits such asoranges, lemons, limes, and grape-fruit (and their juices) make impor-tant contributions. Increasing fruitand vegetable intake by as little asone serving each day can have apositive impact on reducing heartdisease risk.

Fruits and Vegetables, Blood Pressure and CholesterolHigh blood pressure is a

primary risk factor for heartdisease and stroke. As such, it isvery important that this condition

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Articlesbe controlled. Diet can be a veryeffective tool for lowering bloodpressure. One of the most convinc-ing associations between diet andblood pressure was found in theDietary Approaches to Stop Hyper-tension (DASH) study.1 This trialexamined the effect on blood pres-sure of a diet that was rich in fruits,vegetables, and low-fat dairy pro-ducts but restricted the amount ofsaturated and total fat. Theresearchers found that persons withhigh blood pressure who followedthis diet reduced their systolicblood pressure by about 11mmHgand their diastolic blood pressureby almost 6mmHg, as much asmedications can achieve.

Eating more fruits and vege-tables can also help lower serumcholesterol. Although the mecha-nism is unclear, it is hypothesizedthat eating more fruits and vege-tables can result in a reducedconsumption of meat and full-fatdairy products, and thus lesscholesterol-boosting saturated fat.Soluble fibre in fruits and vege-tables may also block the absorptionof cholesterol from food.

Fruits, Vegetables and CancerNumerous early studies revealed

what appeared to be a strong linkbetween the consumption of fruitsand vegetables and protectionagainst certain cancers. However,there is limited evidence for thiseffect of consumption for cancers of

the mouth and pharynx, esophagus,larynx, stomach, colon-rectum,lung, ovary (vegetables only),bladder (fruit only), and kidney.Considering all the evidence fromhuman epidemiological, animal,and other types of studies, itappears that eating more fruitsprobably lowers the risk of cancersof the esophagus, stomach andlung, and possibly reduces the riskof cancers of the mouth, pharynx,larynx, colon-rectum, kidney, andurinary bladder. Eating morevegetables probably lowers the riskof cancers of the esophagus andcolon-rectum and possibly reducesthe risk of cancers of the mouth,pharynx, stomach, larynx, lung,ovary and kidney.

As pointed out by the Inter-national Agency for Research onCancer, specific fruits and vege-tables may protect against specifictypes of cancer. For example,stemming from a finding from theHealth Professionals Follow-upStudy, it is suggested that tomatoesmay help protect men against pros-tate cancer, especially the aggres-sive forms. Lycopene, one of thepigments that give tomatoes theirred hue has been identified as beinginvolved in this protective effect.

Fruits, Vegetables and Gastrointestinal HealthOne of the wonderful com-

ponents of fruits and vegetables istheir indigestible fibre. As fibre

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Fruits, Vegetables and Eye HealthFruits and vegetables promote

healthy eyes due to the availabilityof beta-carotene, the pre-cursor tovitamin A found in deep yellowand dark green pigment of leafyfruits and vegetables. Fruits andvegetables also help to prevent twocommon aging-related eye diseases– cataract and macular degenera-tion. Cataract is the gradualclouding of the eye's lens, a disk ofprotein that focuses light on thelight-sensitive retina. Maculardegeneration is caused by cumu-lative damage to the macula, thecenter of the retina. It starts as ablurred spot in the center of theobject being viewed. As the degene-ration spreads, vision shrinks. Freeradicals generated by sunlight,cigarette smoke, air pollution,infection, and metabolism causemuch of this damage. Dark greenleafy vegetables contain two pig-

ments, lutein and zeaxanthin thataccumulate in the eye. These twoappear to be able to snuff out freeradicals before they can harm theeye's sensitive tissues. In general, adiet rich in fruits and vegetablesreduces the chances of developingcataract or macular degeneration.

Degeneration of the macula isthe leading cause of blindness. Thecarotenoids, lutein and zeaxanthin,are found in relatively high concen-trations in the retina, and may playa role in preventing damage to theretina caused by light or oxidants.Studies show that high intakes ofcarotenoid-rich vegetables, espe-cially those rich in lutein andzeaxanthin, have been associatedwith a significantly lower risk ofdeveloping age-related maculardegeneration.

Fruits, Vegetables and BronchitisA diet high in antioxidants may

protect against the free-radical-damaging effect of environmentaltoxins or cigarette smoke. Studiescomparing different populationshave shown that increasing fruitand vegetable consumption mayreduce the risk of developingchronic bronchitis.

Fruits, Vegetables and Crohn's DiseaseIn preliminary research, a high-

animal-protein and high-fat diet(from foods other than fish) has

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been linked to Crohn’s disease.As with many other health condi-tions, it may be beneficial to eatless meat and dairy fat and morefruits and vegetables.

Fruits, Vegetables and DiabetesA high-fibre diet that includes

fruits and vegetables has beenshown to be effective in controllingblood sugar levels especially forpersons living with diabetes. Ahigh-fibre diet to a level beyond thatrecommended by the AmericanDiabetes Association may thereforereduce the need for oralhypoglycaemic drugs.

Fruits, Vegetables and OsteoporosisHigher intakes of fruits and

vegetables have been associatedwith higher bone mineral density(BMD) and lower levels of boneresorption (loss) in men and women.Fruits and vegetables are rich inprecursors to bicarbonate ions, whichserve to buffer acids in the body.When the quantity of bicarbonate ionsis insufficient to maintain normalpH, the body is capable of mobilizingalkaline calcium salts from bone inorder to neutralize acids consumedin the diet and generated bymetabolism. Fruits and vegetablesprovide an alkaline ash in the body.Increased consump-tion of fruits andvege-tables can therefore reduce thenet acid content of the diet and maypreserve calcium in bones, whichmight otherwise be mobilized tomaintain normal pH.

Fruits, Vegetables and the ColonThe main function of the colon is

to complete the digestion process.This occurs by removing excesswater from food wastes enteringfrom the small intestine. Whenwaste passes through the intestinestoo quickly, not enough water isabsorbed resulting in waterystools/diarrhoea. In contrast, if thepassage of waste is too slow, toomuch water is absorbed resulting inhard stools/constipation, whichoften leads to straining. Thesesimple problems occasionally leadto more serious disorders. Inclusionof fruits and vegetables with a mixof dietary fibre but more particularlyinsoluble fibre, assists with the rightbalance for intestinal activity resultingin the formation of stool of the rightconsistency and healthy gut function.

Fruits, Vegetables and Weight Loss Consistently including fruits and

vegetables as part one's daily dietcan help to control weight. Vege-tables and fruits are good sources ofdietary fibre but are not significantsources of either fat or calorieswhen compared with foods fromother food groups. These featurescan help with controlling weightbecause individuals can havelarger portion sizes with theassurance that fewer calories will beconsumed. However, it must benoted that fruits will provide morecalories than an equal amount

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Articleswill provide more calories than anequal amount of vegetables. Addi-tionally, the high fibre content offruits and vegetables necessitateschewing for a longer time and thishelps with achieving fullness andmaintaining satiety for a longerperiod.

Specific vitamins and mineralspresent in fruits and vegetables areessential in the metabolism ofmacronutrients to "boost energyproduction" because they functionas enzymes in this process. Theenergy that is produced must beutilized otherwise weight gain canensue. "Boosting energy production"should by no means be interpretedthat energy is derived from vita-mins and minerals present in fruitsand vegetables or any other food.

Fruits and vegetables generallycontain smaller amounts of sodiumthan most other foods although afew vegetables naturally containmore sodium than others. Thischaracteristic could help to reduceor control water weight, not fatweight. It has been estimated thatthe average person holds up to 5pounds of weight due to retainedwater caused by a high intake ofsodium. Eating more fruits andvegetables without added salt mayhelp to control sodium in the bodyand ultimately water retention.

Nutritive ValueCarbohydrate, mainly in the

form of sugar, is the chief energy

constituent present in fruits. Mostfruits have a trace of fat, only asmall amount of protein and are notrelied upon as a source of thesenutrients. Water content averagesaround 85 percent, a high amountcompared with other foods. Fruitsvary widely in their vitamin contentbut as a group, they are valuablechiefly for their vitamins, mineralsand dietary fibre. The caloric valueof fruit is usually higher than forsucculent vegetables because of thesugar content. Some fruits areespecially valuable as a source ofascorbic acid (Vitamin C) whereasothers contain only small amounts.Yellow fruits contain carotenoidpigments that are precursors ofvitamin A. Pink varieties of grape-fruit have higher vitamin A valuethan white varieties.

Vegetables differ widely incomposition and nutritive valuedepending on the part of the plantused as food. As a group, vege-tables can be depended upon tocontribute dietary fibre, mineralsand vitamins. Some fresh vege-tables provide about twenty-fivecalories for an average servingwhile others, such as lettuce andcelery, are lower in caloric value,and roots such as carrots and beetsprovide about 36 calories peraverage serving. The principalcarbohydrate available as a sourceof energy is starch.

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Vitamins Many vegetables contain a

substance known as carotene whichis converted into vitamin A in thebody. Vitamin A is essential fornormal growth and vitality, forhealthy vision, healthy skin and forprotection against diseases, espe-cially of the respiratory tract. Adeficiency of this vitamin can leadto poor vision, night blindness,frequent colds, and skin disorders.Generally, dark green and deeporange or yellow colored fruits andvegetables such as, carrots, water-cress, calalloo, dasheen bush,spinach, pawpaw/papaya, pump-kin, mangoes, and mamie apple arerich sources of carotene.

Several leafy vegetables such asbeet greens contain riboflavin, amember of the vitamin B complexfamily. This vitamin is essential forgrowth and general health, of eyes,skin, nails and hair. Manifestationsof a deficiency include cracking atthe angles of the mouth, prematurewrinkles and eczema.

Vitamin C is contained in goodamounts in several vegetables suchas bitter gourd, tomatoes and leafyvegetables like spinach, dasheenleaves, cabbage, baghi and callallo.Generally, fresh vegetables arebetter sources of vitamin C thanwhen dried or withered. Vitamin Cis essential for normal growth andmaintenance of body tissues,especially those of the joints, bones,

teeth and gums and for protectionagainst infection. A deficiency ofthis vitamin can contribute to toothdecay, bleeding gums, and pre-mature aging. Vitamin C also aidsthe absorption of non-haeme ironand thus contributes to the pre-vention of anaemia.

MineralsThe highly soluble minerals like

calcium, phosphorus, iron, magne-sium, copper, and potassium con-tained in the vegetables maintainthe acid-base balance of thehydrogen concentration of the bodytissues. They help with themetabolism of proteins, fats andcarbohydrates and with the com-plete absorption of vitamins,proteins, fats and carbohydrates ofthe food. They also help the body toeliminate excess of body water andsalt.

Two important minerals,calcium and iron, found in vege-tables are especially useful. Cal-cium is essential for strong bonesand teeth, and iron is essential forblood formation. It is a mainconstituent of haemoglobin, whichhelps to carry oxygen to the cells inthe various parts of the body.Calcium and iron can be obtainedfrom leafy vegetables like spinachand calalloo leaves, but the bio-availability of calcium is <5% inspinach and >50% in cruciferousvegetables.

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Nutritional Highlights of Selected Fruits and VegetablesThe Caribbean abounds with a

variety of locally-produced andimported fruits and vegetables.There is however, a tendency forsome persons to prefer the

imported produce due to lack ofknowledge of the nutritionalcontribution. Locally producedfruits and vegetables are a power-house of vitamins and mineralscompared with common importedselections. Some examples are:

Apple vs Guava

Who has not heard the adage, 'an apple a day keeps the doctor away?'This is probably because the apple has fibre to facilitate gut health and ridthe body of waste. But one guava has less calories and carbohydrate but isricher in fibre, vitamin C and potassium, compared with an apple:

Apple vs West Indian Cherry

It takes many apples to supply the vitamin C content of the sameamount of West Indian cherries.

Food

Kcal

Carbohydrate

(g)

Dietary Fibre

(g)

Vit. C (mg)

Potassium

(mg) Apple, medium (100 g)

59 15.3 0.8 (crude)

6 115

Guava, medium Whole (100 g)

51 11.9 5.6 184 284

Food

Kcal

Carbohydrate

(g)

Dietary Fibre

(g)

Vit. C (mg)

Potassium

(mg)

Apple, medium (100 g)

59 15.3 0.8 (crude)

6 115

W.I Cherry (100 g)

32 7.7 0.4 (crude)

1677 146

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Grapes vs Guava

In comparison to a bunch of grapes, one guava has much morevitamin C, fibre and potassium than the grapes.

Mango vs Cantaloupe

Except for potassium, an equivalent amount of mango providesmore of the selected nutrients compared with cantaloupe.

Broccoli vs Callaloo Admittedly, broccoli like other vegetables will provide vitamin C,

minerals, flavonoids and other phytochemicals but it is no match for ourlocal callaloo (amaranth)/baghi in terms of calcium, iron or vitamin A.Callaloo has more calcium, iron and vitamin A than broccoli.

Food

Kcal

Carbohydrate

(g)

Dietary Fibre

(g)

Vit. C (mg)

Potassium

(mg)

Grapes (100 g)

63 17.2 0.8 (crude)

4 191

Guava, medium Whole, 100 g

51 11.9 5.6 184 284

Food

Kcal

Carbohydrate

(g)

Dietary Fibre

(g)

Vit. C (mg)

Vitamin A

R.E.

Potassium

(mg)

Mango, ripe (100 g)

65 17.0 1.08 25 389 120

Cantaloupe (100 g)

35 14.5 1.0 (crude)

11 322 309

Food

Kcal

Carbohydrate

(g)

Dietary Fibre

(g)

Vitamin A

R.E

Calcium

(mg)

Iron (mg)

Broccoli (100 g) cooked, drained

29 5.2 1.4 141 114 1.2

Callaloo (100 g) cooked,

21 4.1 1.0 (crude)

277 209 2.3

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Dietary Fibre

In addition to the range ofnutrients that fruits and vegetablesprovide, these food groups alsocontribute both soluble and insolu-ble dietary fibre. The latter does notdissolve in water and is alsoreferred to as roughage or bulk.Fibre includes cellulose, hemi-cellulose and lignin and is found inmost vegetables. Fibre promotesthe wavelike contractions that keepfood moving through the intestines.Foods high in insoluble fibreexpand the inside walls of the colonand eases the passage of waste.Fibrous substances pass throughthe intestines undigested. They alsoabsorb many times their weight inwater, resulting in softer, bulkierstools thus preventing constipationand straining.

Soluble fibre either swells ordissolves in water. Soluble fibre in-cludes substances known aspectins, gums and mucilages.Fruits are generally rich in pectins.Soluble fibre has been identified ashaving a role in controlling diabetesand cholesterol. Most foods ofplant origin contain mixtures ofsoluble and insoluble fibres thuseating fruits and vegetables dailywill provide this mixture.

Although dietary fibres cannotbe digested by humans, they areuseful in the dietary treatment ofmany intestinal disorders. Exam-ples of such medical conditions

include irritable bowel syndrome,colon polypscancer, diverticulosis,haemorrhoids, constipation anddiarrhoea. Therefore, it is importantto consume adequate amounts offibre.

Selecting Fruits andVegetables

• Look for brightly coloredvegetables: The best itemshave blemish-free surfacesand regular, characteristicshapes and sizes.

• Sort through and discard anydamaged items: Bruises andnicks can attract molds, whichcan lead to spoilage of anentire bag of vegetables. Leavesor greens should be crisp,not wilted.

• Buy only enough that you planto eat within a few days:Extremely long storage timereduces nutrient levels, appealand taste.

• Choose produce in-season:Typically, the closer you areto the growing season, thefresher your produce and thelower the price.

• Enjoy packaged/canned fruitsand vegetables especially whenthe produce is out of season:The nutritive value of theseitems will be slightly differentfrom the fresh produce butthey are not useless.

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Getting the Best from Fruitsand Vegetables

Since vegetables are valuedmainly for their vitamins, many ofwhich are water soluble, andmineral content, faulty cookingand prolonged careless storage candestroy these valuable elements.To derive maximum benefit oftheir nutrients, vegetables shouldbe consumed fresh as far aspossible. Most vegetables are bestconsumed in their natural raw statein the form of salads. An importantconsideration in making salads isthat the vegetables should be fresh,crisp and completely dry. If vege-tables have to be cooked, it shouldbe ensured that their nutritivevalue is preserved to the maximumextent possible. The following hintswill be useful to achieve this:

• The vegetables, after thoroughwashing, should be cut intoas large pieces as possible.

• The cut pieces should be addedto water which has beenbrought to boiling point and towhich salt, if permitted, hasbeen added. This is necessaryto avoid loss of B complexvitamins and vitamin C.

• Use only the bare minimum ofwater necessary to cover andsteam vegetables. Spinach, pak-choi and other tender greensneed no water.

• Vegetables should not beexposed to air. They shouldbe covered tightly whilecooking.

• They should be cooked for asshort a time as possible. Theyshould be cooked until theyare just soft to the touch foreasy mastication, and shouldbe served hot.

To prevent loss of nutrients invegetables, it would be advisableto steam them on a low fire andthe water or cooking liquidshould not be drained off. If thevegetables are boiled hard andfor long time in a large quantityof water, they would lose theirnutritive value since many of thevitamins are water soluble andthe minerals can be leached outinto the water. Should this be thecase, it is advisable to use theliquid in another dish or it can befurther seasoned, if necessary,and used as broth.

Finally, vegetables should notbe cooked in aluminum utensils.Aluminum is a soft metal and isacted upon by both food acids andalkalis. There is scientific evidenceto show that tiny particles ofaluminum from foods cooked insuch utensils enter the stomach andthat the powerful astringent pro-perties of aluminum can injure thesensitive lining of the stomach,leading to gastric irritation, diges-tive and intestinal ailments.

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Adding More Fruits andVegetables to Your Diet

Fruits and vegetables can beeasily incorporated into the diet.Some suggestions are as follows:• Add grated or shredded raw

vegetables, e.g. spinach, carrots,pumpkin to batters and doughsfor quick breads, muffins andcookies;

• Vary your choices of vegetablesfor salads. Choose from amonglettuce, watercress, christop-hene, pumpkin, cabbage, cauli-flower, cucumbers, tomatoes,young pakchoi or spinachleaves. Be adventurous withdifferent combinations;

• Stir-fry vegetables. Use aloneor combine with food fromanimals, legumes or nuts.

• Use vegetables as a base for oras added ingredients inCaribbean-style soups;

• Enrich or thicken soups andsauces with cooked and pureedvegetables in place of cream orwhole milk;

• Add vegetables to lean groundbeef or turkey when makingmeatloaf or meatballs;

• Add chopped vegetables toyour spaghetti sauce;

• Fill patties, pies with vege-tables sometimes instead ofmeat, poultry or fish;

• Use fruits or vegetables asappetizers;

• Use fruits or vegetables forattractive and palatable snacks;

• Enjoy vegetables as snacks bykeeping them ready to eat inthe refrigerator.

The Caribbean region is bounti-ful with fruits and vegetables.Though seasonal and prices willvary, availability is hardly an issue.It may be necessary to adjust fooditems usually purchased, applybetter food-dollar management andrearrange the content of thebags/baskets. Children should beoffered fruits and vegetables andencouraged to eat them dailyinstead of less nutritious com-mercially packaged items. Adultsand caregivers should teach byexample daily because fruits andvegetables are very nutritious andbeneficial to all age groups, unlesscontraindicated for medical reasons.

1. Svetkey, L.P., Simons-Morton,D., Vollmer, W.M. et al. Effectsof dietary patterns on bloodpressure: Sub-group analysis ofthe Dietary Approaches to StopHypertension (DASH) rando-mized clinical trial. Arch Inter-nal Med 1999; 59:285-93.

REFERENCES

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High Intake of DietaryFiber Not Associatedwith ReducedColorectal Cancer Risk

In a meta-analysis combiningdata from 13 studies, high intake ofdietary fiber was not associatedwith reduced risk of coloectalcancer. Dietary fiber has beenhypothesized to reduce the risk ofcolorectal cancer, although bothstudies of populations in differentcountries and case-control epide-miological studies have found thatwhen dietary intake increases, riskof colorectal cancer falls. Othertypes of studies, such prospectivecohort studies that track largegroups of people in this country,have found no association betweendietary fiber intake and either riskof colorectal cancer or adenomas(colon polyps, which are oftenprecursors of colorectal cancer).More importantly, randomizedclinical trials of dietary fibersupplementation have failed toshow reductions in the recurrenceof colorectal adenomas. Researchersthat included over 750,000 menand women who were followed upfor 6 to 20 years across studies.

During the follow-up, approxi-mately 8,100 colorectal cancer caseswere identified. Among the studies,

median (midpoint) energy-adjusteddietary fiber intake ranged from 14to 28 g/d in men and from fibervaried across studies, with crerealsas a major contributor to dietaryfiber intake in the Europeanstudies and fruits and vegetablesas the main sources in the NorthAmerican studies.

Dietary fiber intake was signi-ficantly associated with a 16%lower risk of colorectal cancer inthe highest quintile compared withthe lowest, and the associationremained but weakened slightlyafter adjusting for multivitaminuse and total energy intake andeven more when dietary folic acidintake was adjusted for, all factorsthought to influence risk. Andwhen other dietary factors, sch asred meat, total milk, and alcoholintake, were also taken intoaccount, the results were notsignificant. Although high dietaryfiber intake may not have a majoreffect on the risk of colorectalcancer, a diet high in dietary fiberfrom whole plant foods has beenrelated to lower risks of otherchronic conditions such as heartdisease and diabetes. (JAMA.2005; 294:2849-2857.)

Source: Nutrition Today, Vol. 41,No. 1, January/February, 2006.

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