The 200 SuperFoods That Will Save Your Life (9 page)

NUTRITION ANALYSIS PER SERVING
119 calories, 26.9 g carbohydrate, 2.8 g protein, 0.3 g fat, 2.8 g dietary fiber

The first oranges to be widely cultivated were bitter. Sweet oranges, which originated in India, were brought to Europe in the 15th century by the Portuguese. People were so grateful for this new sweet fruit that sweet oranges are named for Portugal in many languages.

Oranges and their juice are almost everybody's favorite source of vitamin C, a vitamin whose many benefits have been known for so long that we sometimes overlook them. Primary among them are that vitamin C is a powerful antioxidant, helps the body absorb iron, and is important to wound healing and heart health. Oranges also provide significant potassium and are a good source of calcium and magnesium (three minerals good for regulating blood pressure), as well as phosphorus, vitamin A, folates, and fiber. Oranges are a good source of citric acid, which plays a vital role in cell metabolism. Its citrus limonoids are being studied for their antiviral, antifungal, antibacterial, anti-malarial, and cancer-fighting properties.

NUTRITIONAL COMPOSITION
One raw navel orange provides 60 calories, 15.2 g carbohydrate, 1.3 g protein, 0.1 g fat, 3.1 g dietary fiber, 240 IU vitamin A, 75 mg vitamin C, 44 mcg folic acid, 1 mg sodium, 233 mg potassium, 52 mg calcium, 25 mg phosphorus, 13 mg magnesium, and 0.16 mg iron.

As we endeavor to limit our use of artificial chemicals in growing food, we need to learn to distinguish between cosmetic blemishes on fruit that indicate poor quality and those that are a natural part of fruit's growing process. Oranges are a great case in point: An orange with green areas or small amounts of brown on its peel may be just as good as one that is solid orange all over. Soft spots and mold are a different story—avoid fruit that shows those signs.

Buying organic oranges whenever possible will help you learn to differentiate between superficial beauty and good quality. As with all citrus fruit, look for oranges that have smooth, thin skin and that are heavy for their size. A vivid color and thick skin, especially with navel oranges, can indicate a dry fruit that lacks juice and flavor. Small oranges are often juicier than big ones.

Livit Recipe

This is a refreshing and balanced snack.

½ cup part-skim ricotta cheese

2 teaspoons nonfat dry milk

1 tablespoon agave nectar
OR
honey

1 teaspoon orange zest

1 cup fresh strawberries, sliced
OR
partially

thawed loose-pack frozen strawberries, sliced

• Combine the ricotta cheese, dry milk, agave nectar, and orange zest in a small bowl. Stir briskly until very smooth. Top with the sliced strawberries. Serve.

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
150 calories, 16 g carbohydrate, 8 g protein, 5 g fat, 2 g dietary fiber

The papaya was the first fruit tree to have its genome mapped. Originally cultivated in Mexico and South America, papayas are now grown in almost all tropical countries. Papayas are a rich source of antioxidants and anti-inflammatories, including lutein, alpha- and beta-carotene, and vitamin C. They also provide folate, pantothenic acid, potassium, magnesium, and fiber.

Papayas contain the enzyme papain, which breaks down protein fibers and is used to tenderize tough meats, and which may also help with digestion. This ability to break down proteins allows papain to help relieve the pain of insect and jellyfish stings and bites, because the toxins in these venoms are also proteins. But in November 2008, the FDA moved to ban topical (skin) treatments made with papain to avoid allergic reactions, which can be severe.

Papaya leaves were once brewed into a tea that was thought to prevent malaria, but there is no scientific evidence that the tea has the desired effect. Papaya has also played a role as a folk medicine contraceptive. In some animal studies, large amounts of green papaya fruit seem to negatively affect fertility in both males and females, possibly by suppressing the hormone progesterone.

NUTRITIONAL COMPOSITION
One medium raw papaya provides 119 calories, 29.8 g carbohydrate, 1.9 g protein, 0.4 g fat, 5.5 g dietary fiber, 863 IU vitamin A, 188 mg vitamin C, 1 mg niacin, 116 mcg folic acid, 781 mg potassium, 9 mg sodium, 15 mg phosphorus, 73 mg calcium, and 30 mg magnesium.

PAPAYA

The papain in papaya can help extract nutrients from your food. So can eating more slowly—allowing 20 chews for each bite. Chewing food thoroughly increases the production of saliva, which contains amylase, the first step of digestion. Eating more slowly also allows you to appreciate and savor the tastes of your food, as your body absorbs more of its value. As a bonus, chewing also stimulates the parotid glands in front of each ear. These glands are part of your immune system, and stimulating them can give you a health boost.

Papayas are ripe when their skins are fully red-orange and the fruit feels soft. Avoid papayas that seem bruised or that are too soft, but a few black spots are acceptable. If the fruit still has a few patches of yellow color, it will ripen in a few days at room temperature. Papayas will ripen in the presence of ethylene, so you can speed up the process by putting them in a paper bag with a banana. But papayas that are green or
hard won't get juicy and sweet, because there's a limit to how much they can ripen once they've been picked. Green papayas can be used in cooking, especially in some Asian dishes. Ripe papayas will keep in the refrigerator for a day or two. Fully ripened papayas provide the most antioxidant punch. Papaya is also available frozen.

Livit Recipe

1 cup unsweetened soy milk

1 container peach soy yogurt

1½ cups frozen papaya

5 frozen strawberries

5 ice cubes

¼ cup 100% fruit juice (pineapple, mango, orange, apple)

1 small banana

• Pour the soy milk and soy yogurt into a blender jar. Add papaya, strawberries, and ice. Blend for a few seconds to break up the frozen fruit and ice. Add the fruit juice and the banana. Process on low until smooth.

•
VARIATION
Try ice cubes made with coconut water for an extra tropical taste!

YIELD
2 servings

NUTRITION ANALYSIS PER SERVING
234.2 calories, 50.9 g carbohydrate, 8.9 g protein, 3.8 g fat, 5.8 g dietary fiber

Peaches are a low-calorie, very juicy fruit and a good source of “portable water” for hot days. Another hot weather benefit is their high potassium content, which helps regulate hydration and can therefore help you avoid muscle cramps. Peaches are also a good source of vitamins A and C, beta-carotene, and lutein—all beneficial to preserving vision. Peaches also have a reputation as a laxative, courtesy of the combination of high fiber and high water content.

In the lab, extracts from peaches have slowed the growth of some types of breast and colon cancer cells. In a National Cancer Institute study, people who consumed more peaches and related fruits, such as nectarines and plums, were less likely to develop cancers of the mouth, throat, or larynx.

NUTRITIONAL COMPOSITION
One medium raw peach provides 37 calories, 9.7 g carbohydrate, 0.6 g protein, 0.1 g fat, 2 g dietary fiber, 465 IU vitamin A, 6 mg vitamin C, 3 mcg folic acid, 171 mg potassium, 4 mg calcium, 10 mg phosphorus, and 6 mg magnesium.

There are more than two thousand varieties of peaches, ranging from a nearly white color to a rich golden yellow and red. According to a 2006 Texas A&M study, the more strongly colored peaches had more anthocyanins, polyphenols, and antioxidants, and yellow-fleshed peaches had more carotenes. This is not surprising, since these nutrients also add color to fruit.

Some peaches are “clingstone”—where it takes a little effort to separate the edible flesh from the pit. Others are “freestone,” with pits that are easily removed. To take the pit out, make a longitudinal slice all the way around the peach, down to the stone, then twist the halves in opposite directions.

Because peaches grow in many parts of the country, and different varieties ripen at different points in the season, you can find fresh peaches from spring to late summer. The peak season is July and August. Choose peaches by smell and by feel—because there is such a range of colors, the shade doesn't tell you as much about ripeness. But a ripe peach should have a sweet smell. It should be firm but yielding. Peaches bruise easily and will turn bad at the bruised spot, so treat them gently.

Peaches are perishable, lasting at most three or four days at room temperature and not much longer refrigerated, so buy conservatively, and wash them just before you eat them.

Livit Recipe

½ cup nonfat plain yogurt

1 to 2 tablespoons peach schnapps

½ teaspoon vanilla extract

1 package (16 ounces) unsweetened frozen peaches (about 2 cups)

½ cup sugar, preferably superfine

• In a small bowl, stir together the yogurt, schnapps, and vanilla.

• Combine the peaches and sugar in a food processor or blender jar, and pulse until they are finely chopped. With the machine running, gradually add the yogurt mixture through the auxiliary ingredient opening. Blend until all is smooth and creamy. You may need to scrape down the sides of the container once or twice to get everything incorporated. By using frozen peaches, you are able to create a dessert that's already frozen.

• Scoop the mixture into chilled dessert dishes to serve.

•
NOTE
You can make this treat up to four days ahead of time and store it, covered, in your freezer. Let it soften for 20 minutes in the refrigerator before serving.

YIELD
6 servings

NUTRITION ANALYSIS PER SERVING
113 calories, 27 g carbohydrate, 1 g protein, 0 g fat, 1 g dietary fiber

Pears are rich in vitamins B
₂
, C, E, and K, as well as copper and potassium, and they are a great source of fiber. Pears are the least acidic of common fruits, so they are recommended for both babies and adults with gastric reflux or a tendency to heart-burn. An Australian project on the influence of foods on asthma found that pears (along with apples) seemed to protect the young adults studied both from asthma attacks and from developing asthma. And although any food may cause an allergy in a person sensitive to it, pears are so rarely allergenic that they are included in the allergen-restricted diets used to determine and control food allergies.

Red-hued pears, such as Red Anjou and Red Bartlett, have more antioxidant anthocyanins than the green, yellow, and brown varieties.

NUTRITIONAL COMPOSITION
One medium pear provides 103 calories, 27.5 g carbohydrate, 0.68 g protein, 0.21 g fat, 5.5 g dietary fiber, 41 IU vitamin A, 7.5 mg vitamin C, 0.28 mg niacin, 8 mcg vitamin K, 16 mg calcium, 12 mg magnesium, 20 mg phosphorus, and 212 mg potassium.

Pears are widely cultivated in cool temperate regions of the earth and grow across the northern half of the United States. There are many varieties, so we have lots of fresh choices throughout the late summer and early fall. Some are brown, others blush red, and still others are ready to eat when green in color. Pears left to ripen on the tree sometimes develop gritty starch crystals, so they are commonly picked when somewhat unripe and allowed to ripen in storage. Fully ripe pears are very perishable, so they are usually shipped to the store still relatively hard. They will ripen at room temperature in a few days. You can speed the process by putting them in a paper bag. The pears will have more antioxidant value if you eat them when fully ripe.

Livit Recipe

Great to dress up grilled chicken or a sandwich!

¼ cup pecans, chopped

1 cup white grape juice
OR
apple juice

4 firm, ripe Bosc pears, peeled, cored, and coarsely chopped

¼ cup apple cider vinegar

1½ teaspoons peeled and minced fresh ginger
OR
½ teaspoon ground ginger

½ teaspoon ground cinnamon

½ teaspoon mustard seed

¼ teaspoon red pepper flakes

• In a small, heavy skillet, toast the pecans over medium to low heat until they are crisp and lightly aromatic. Stir constantly and watch them carefully, because once they are heated through they can go from brown to burnt very quickly. Shake them out of the skillet and into a dish so that they don't continue to cook. Set aside.

• In a saucepan over high heat, bring the juice to a boil. Reduce heat to low, and simmer until the juice is reduced by half, about 5 to 10 minutes. Add the pears, vinegar, ginger, cinnamon, mustard seed, and red pepper flakes to the reduced juice. Increase heat to medium and bring the mixture to a boil. Reduce heat and simmer, uncovered, stirring occasionally, until the pears are tender and the juices have thickened, about 20 minutes. Remove from heat and let cool to room temperature. Stir in the toasted pecans.

• Store in the refrigerator in a covered container. Bring to room temperature before serving.

•
NOTE
Chutney will stay fresh in the refrigerator for up to a week.

YIELD
2 cups

NUTRITION ANALYSIS PER SERVING
81 calories, 15 g carbohydrate, 1 g protein, 3 g fat, 2 g dietary fiber