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Pocket Nutrition Guide to Fruit & Vegetables A Concise Guide to Nutritional Content, Helping You to Eat Healthier. von Fraser, Amanda (eBook)

  • Erscheinungsdatum: 07.12.2014
  • Verlag: BookBaby
eBook (ePUB)
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Pocket Nutrition Guide to Fruit & Vegetables

We have all been told to 'Eat Your Greens' but why are fruit and vegetables so good for you? In this handy, concise guide, nutritionist Amanda Fraser summarises the health and nutrition benefits of a wide range of fruit and vegetables. Packed with punchy, useful nutrition information, yet written in an easy to understand style, the Pocket Nutrition Guide to Fruit & Vegetables is an informative and useful resource for the health conscious shopper and chef.

Produktinformationen

    Format: ePUB
    Kopierschutz: none
    Seitenzahl: 60
    Erscheinungsdatum: 07.12.2014
    Sprache: Englisch
    ISBN: 9781483545974
    Verlag: BookBaby
    Größe: 2122kBytes
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Pocket Nutrition Guide to Fruit & Vegetables

Part 3: VEGETABLES

ASPARAGUS

About Asparagus

The asparagus has been considered a delicacy since ancient times. The fleshy green spears of asparagus are both succulent and tender, making them irresistible to most.

Asparagus is a perennial, an almost leafless member of the lily family. The spears we buy in the store are actually the shoots from an underground crown. It takes up to 3 years for crowns to develop enough to begin producing shoots, but once they do, they can produce for up to 20 years.

Asparagus come in a variety of green and white. Some markets offer a purple variety. The green asparagus contains a greater number of vitamins and minerals and is one of the most delicious vegetables served lightly cooked with butter, white sauce or a sprinkle of seasoning.

Asparagus Nutrition Information

Asparagus is densely nutritious. It is a high source of folate, therefore important for pregnant women in decreasing the risk of birth defects such as spina bifida. It is also important for healthy cardiovascular function, protein metabolism and the formation of red blood cells.

Asparagus is a natural diuretic as it contains the amino acid asparagine. It is also a good source of vitamin A and C and contains some tryptophan - the neurotransmitter that is converted to serotonin. Serotonin is the hormone that enhances mood and sleep. Asparagus is also a source of potassium. A delicate balance of potassium is needed to effectively transmit electrical impulses to the heart.

Asparagus contains the prebiotic inulin, so is great for maintaining healthy gut flora, as it stimulates healthy growth of probiotics such as bifidobacterium and lactobacillus.

Asparagus contains purine which is broken down into uric acid. Gout and kidney stones are two examples of health conditions that are related to uric acid. These health concerns can be related to excessive intake of purine containing foods. Accordingly, those with kidney problems or gout may want to limit or avoid intake of purine containing foods such as asparagus.

Select and Store

Asparagus stems should be firm, rounded and thin. The tips should be deep green and closed. The cut ends should not be too woody, although a little woodiness at the base prevents the stalk from drying out.

For the best flavour, asparagus should be used within a day or two of purchase. Store in the refrigerator with the ends wrapped in a damp paper towel. Asparagus should be placed in the back of the refrigerator away from any light, as the all important folate can be destroyed by exposure to air, heat or light.

BABY SPINACH

About Baby Spinach

Baby spinach is a variety of spinach with flat, dark green, spade shaped leaves that are soft and tender in texture. While mature bunched spinach generally requires blanching to mellow its bitter taste, baby spinach is so clean and mild with a slightly sweet flavour, the leaves and stems can be eaten raw.

Baby Spinach Nutrition Information

Baby spinach is packed with antioxidants and other beneficial nutrients that have enormous health benefits. Spinach is an excellent source of iron, calcium, chlorophyll, beta carotene (which is converted to vitamin A in the body), zinc, riboflavin and sodium. Baby spinach is also a source of magnesium, vitamin B6, vitamin C and potassium which are key nutrients in supporting the adrenal glands. The adrenal glands are two glands that sit above your kidneys and respond to stress.

The rich amount of iron and vitamin C found in baby spinach and other leafy greens can balance an iron deficiency as vitamin C aids the absorption of iron. Studies have shown that the more vibrant and alive the leaf looks, the higher the concentration of vitamin C.

Craving sweet foods may be a sign of the need for additional protein. Such craving may also indicate a deficiency in the mineral

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