Fruits and Veggies – More Matters Month

According to the U.S. Department of Health and Human Services’ National Health Observances calendar,  September is the month to remind yourself to increase your intake of fruits and veggies! This health observance is sponsored by the ‘Produce for Better Health Foundation.’ The significance of the health benefits gained by consuming a diet, rich in a variety of colorful fruits and veggies, is often underestimated. You cannot get the same benefits from pills and powders.

How are Americans doing? One in three adults eat the recommended number of fruit servings daily and only one in four consume the recommended number of vegetable servings daily. When you discount potatoes and fruit juice, the picture is grimmer. So let’s dispel common myths on…fruits and veggies:

Fruits and Veggies: Too Expensive?

They are NOT too expensive! Choose fresh (on sale) or frozen fruits and veggies (in bags without sauces or added sugars). Last choice: canned as they are processed and usually contain higher amounts of sodium and/or sugars. Plus there is the nutritive value to consider. Peaches, apricots, plums and apples (with skin) are good sources of soluble fiber, a type of dietary fiber that helps lower cholesterol and stabilize blood sugar levels. Tips to save $$$: shop in season for best taste, texture, quality and value and buy ‘bags’ versus by the lb. or ‘each.’ Such as? Bagged fruits and veggies such as avocados, apples, oranges, potatoes, sweet bell peppers, carrots, etc., are a better value and go farther in meals/snacks.

Fruits and Veggies: I don’t like ’em

Try them raw, cooked, plain, ‘doctored,’ and prepared in every way (including grilled) before you make that statement. Maybe you don’t like them mushy and overcooked…who does? Eating well-prepared and seasoned (especially for veggies) makes a huge difference in flavor and texture. Like smoothies? Invest in a high-quality blender that can turn even the toughest raw veggies and fruits into a creamy, delicious, filling drink. Just watch the sugar and calories. Investigate recipes online that balance the amount of fruits and veggies in the drink and keep calories at about 150 – 200 calories (snack) and 450 – 500 (meal).

Fruits and Veggies: No room in my diet!!

Not enough room in your diet for fruits and veggies? You just might find some extra room if you decrease the amount of full-fat ice cream, cheese, bread, bagels, pizza, pasta, cookies, wraps, scones, paninis, muffins, monster sugary coffee drinks and granola bars you consume. Consider this: In 2010, Americans consumed (and likely still do)about 109 lbs. of flour…that’s not much less than the average consumption before the low-carbohydrate diet craze, which was about 116 lbs. Remember those huge low-fat bagels?!

Stay tuned to upcoming posts for easy tips on how to increase your intake of fruits and veggies…painlessly!

Vitamin Supplements for 65+

Among other major life changes, such as retirement and Medicare enrollment, those aged 60+ years have nutrition needs different from those in their 20s, 30s and even 40s.

Nutrients of Concern

Those aged 65+ are at increased risk for nutrient deficiencies, particularly water (yes, water is an essential nutritient), vitamin 12 and folate; vitamin D, calcium and zinc. As you age, your organ function begins to decline, resulting in an increased risk for developing chronic health conditions, such as high blood pressure. A healthy, nutrient-dense diet is essential. As your body’s own natural antioxidant system becomes less effective, you need to increase your intake of antioxidant vitamins, such as vitamin A (in the form of beta-carotene, vitamin E and C).

General Dietary Supplement Criteria – Choosing a Vitamin

Among those MVIs marketed toward the ’50+ crowd’ look for options that offer 100% of the RDA or AI (recommendation) for vitamins C, E, B12, B6 and folic acid, as well as for the minerals selenium and magnesium. Many MVIs fall short on magnesium. Look for one that contains at least 100 mg (25 to 33% of your daily requirment). There is evidence that vitamin K may be important  for older Americans, so look for a MVI that offers about 25 mcg (except if you take Coumadin or another blood thinning medication). Vitamin K interferes with blood-thinning medications. The nutrients mentioned above are especially important for bone health, heart health and energy metabolism.

Potassium and Other Minerals

Choosing foods rich in potassium, such as many fruits and vegetables, is important because potassium (along with calcium and magnesium) may reduce blood pressure and potassium is a major mineral, needed in large quantities. While widely found in the food supply, it is the #1 nutrient deficiency in the U.S. Vitamins and minerals are best absorbed and used by your body when obtained from whole foods. However, if you wish to take a multi-vitamin/mineral (MVI) supplement, choose wisely.

Vitamin D and Calcium

In most cases, you shouldn’t rely on your MVI dietary supplement to meet your needs for calcium and vitamin D. There isn’t enough room in the pill itself for the calcium required for most Americans. Choose a calcium + vitamin D supplement and take it separate from a multi-vitamin. The recommended dosage is at least 1,000 mg calcium and 400 I.U. vitamin D but most research has indicated that the vitamin D recommendation may be too low, especially if you do not get adequate sun (UVB) exposure; about 15 minutes per day of direct sunlight.

Vitamin A and Iron

Vitamin A intakes in the elderly are generally below the current standard of 800 – 1,000μg per day. Despite these low intakes, liver stores of vitamin A are well preserved with advancing age so supplementation would be more detrimental in elderly persons than in younger persons because of a diminished ability to clear this vitamin from the body, leading to potential toxicity (hypervitaminosis A). Nowadays, the majority of the vitamin A in most MVIs is in the form of beta-carotene (about 75% of the vitamin A), a vitamin A precursor found in abundance in your orange and dark green veggies and some fruits. In addition, MVIs designed for this age typically contain little or no iron as this mineral can be stored in the liver. Iron overload is known clincally as hemochromatosis.

Asparagus nutrition information and benefits

Did you know that the tender spears (of asparagus) were very popular in the royal households of 17th century France? Asparagus was believed to be a powerful aphrodisiac! Well now spring is here and you can enjoy this ‘in season’ fresh vegetable for its many benefits (aside from the above)! If you have tried asparagus and loved it, good for you. If not, perhaps you have eaten asparagus that was prepared incorrectly (under-seasoned and over-cooked), making it mushy and bland. At only four calories per spear, asparagus is a low-calorie vegetable packed with nutrients and disease-fighting compounds.

Asparagus: nutrition information

In addition to being low in calories, asparagus is a great source of the B-vitamin folate and a good source of both vitamins A and C. Five spears provides 20 calories, no fat and 110 micrograms (mcg) of folate, which meets 28% of the recommended Daily Value (DV). Optimal folate intake is crucial for a healthy pregnancy, making new cells and forming neurotransmitters, or chemical messengers in the brain. Folate is also important for reducing your risk of developing heart disease. It controls the amount of homocysteine (an amino acid) in your bloodstream. When folate levels plummet in your system, homocysteine levels increase, causing damage to the delicate arteries which supply brain to your brain and heart. Keep in mind that folate is highly susceptible to destruction through cooking (heat, air, light) so cook your asparagus whole (briefly) and don’t submerge it in water.

Vitamins A and C are antioxidants. They protect cell membranes from damage and promote a healthy immune system. Vitamin A plays a role in the creation of new cells, reproduction, growth and development, promotes healthy eyesight among other functions. Vitamin C is needed to form collagen, a fibrous protein that acts like cement in your body, along with elastin it gives your tissues form and provides firmness and strength. Without these substances, your body would fall apart. One serving of asparagus, or five spears, meets 10% of the DV for vitamin A and 15% for vitamin C.

Asparagus contains a powerful compound which acts like an antioxidant, offering protection against cancer. It is called glutathione (a small protein). Like vitamins A and C, glutathione protects cells against free radical damage which can, at worst, lead to cancerous changes. In fact, in an analysis of nearly 40 green vegetables, fresh cooked asparagus came in #1 for glutathione content.

Asparagus selection and storage

Choose odorless asparagus with dry, tight or compact tips (most of the nutrients are in the tips!) versus loose, frayed tips. You can refrigerate fresh asparagus for up to four days. Simply wrap the ends of the stalks in a wet paper towel and placing the asparagus in a plastic bag. When preparing, remove the woody stalk or the point where it naturally ‘snaps’ off toward the bottom of the stalk. If they are very thick stalks, try using a vegetable peeler to remove some of the exterior and make it easier to find the woody part, which you can cut off with a knife.

Preparing flavorful asparagus

Never overcook your asparagus. It is best ‘al dente.’ Try grilling it or cooking it in a pan with a bit of oil (browning the sides). Make a orange-soy dressing or marinade with about 1 TB each of reduced-sodium soy sauce and fresh orange juice, 1/2 tsp each grated fresh ginger, orange rind and sesame oil. Toss it in the mixture before steaming, browning in a pan or grilling. Top with diced shallots, if desired.

Other varieties

When we think of asparagus in the U.S. we typically think of ‘green’ asparagus. White asparagus is not a different variety of asparagus but is grown using a different cultivation technique. It is more popular in Europe and tastes slightly less bitter than its green cousin. Purple asparagus, originally cultivated in Italy, is actaully a different variety and has more sugar and less dietary fiber than green asparagus.