healthbriefs
Kudos for Kale T
he U.S. Department of Agriculture’s new food pyramid, MyPlate
(
ChooseMyPlate.gov), is based on its 2010 Dietary Guidelines for Americans, aimed at helping people make better food choices. Fruits and vegetables should comprise half our “plate”, and dark green veggies are the USDA’s top choice of nutrients. Kale leads the list of helpful leafy greens for many reasons.
Like its cousins in the Brassica family—broccoli, Brussels sprouts, cabbage and collards—kale is a low-calorie, nutrient- dense powerhouse of antioxidants, including vitamins A and C. Per calorie, kale contains more iron than beef and more calcium than milk, and it is better absorbed by the body than most dairy products. A single serving (about one cup, chopped) provides 5 percent of the recommended daily intake of fi ber, plus two grams of protein. The versatile veggie—it is tasty steamed, braised or baked—is also a rich source of both omega-3 and omega-6 essential fatty acids.
Best of all, kale is a “green” green, high on the sustainability scale. Growing one pound of kale uses about 23 gallons of water; raising a pound of beef necessitates more than 2,400.
Sources:
USDA.gov;
VegSource.com
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Stone Fruits Keep Waistlines Trim
S
ome favorite summer fruits, like peaches, plums and nectarines, may help ward off metabolic syndrome, a collection of
conditions including high blood sugar levels and excess fat around the waist that can lead to serious health issues such as stroke, heart disease and diabetes. A study by Texas A&M AgriLife Research, presented at the American Chemical Society’s 2012 National Meeting & Exposition, reported that pitted fruits contain bioactive compounds that can potentially fi ght the syndrome.
According to food scientist Luis Cisneros-
Zevallos, Ph.D., “The phenolic compounds in the fruits have anti-obesity, anti-infl ammatory and anti-diabetic properties… and may also reduce the oxidation of the bad cholesterol, or LDL, which is associated with cardiovascular disease.”
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