Research Tips
January 25, 2009A half-cup of cooked spinach and three ounces of cooked lean beef contain similar amounts of iron, but because iron from spinach is poorly absorbed, it really takes five cups of the spinach to equal three ounces of beef when it comes to meeting iron needs.
Eur J Clin Nutr. 2008 Mar;62(3):336-41. Epub 2007 Apr 18.
February 2, 2009
Thyroid function is essential for normal metabolism. To help prevent impaired thyroid function in later life, it is especially important to include iodine in the diet. The most consistent iodine sources are seafood and seaweeds. Sea salt, however, is actually very low in iodine.
Nutr Rev. 2007 Dec;65(12 Pt 1):535-43.
February 14, 2009
No food is more tightly linked to romance than chocolate. This may be due to a stimulatory effect of the compound theobromine. Although not a nutrient, theobromine can dilate blood vessels and stimulate the heart, giving that "feeling a little flushed" sensation.
Curr Hypertens Rep. 2006 Jun;8(3):205-11.
March 6, 2009
Teas are one way to get the water your body needs. Black and green teas are good natural sources of fluoride that can benefit teeth. In contrast, some herbal teas are acidic and may erode tooth enamel. It can help to swish your mouth with water after eating food or drinking liquids high in acid or sugar.
J Dent. 2003 May;31(4):241-6.
March 9, 2009
It is possible to choose a healthy diet that does not include milk products. However, this must be done carefully to provide adequate calcium for long-term bone health.
Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S.
March 17, 2009
Contrary to popular belief, dietary cholesterol has little effect on blood cholesterol. Including one or two whole eggs in the diet daily can provide many beneficial nutrients, including eye-protecting phytochemicals, without adding too much cholesterol.
J Am Coll Nutr. 2004 Dec;23(6 Suppl):596S-600S.
March 22, 2009
Tomatoes contain high levels of lycopene, an antioxidant associated with reduced risk of prostate cancer, heart disease, and macular degeneration. Lycopene is absorbed better from tomato products like tomato sauce and catsup than it is from raw tomatoes. Tomato soup anyone?
Canadian Medical Association Journal. 2000 Sep 19;163(6):739-44.
March 30, 2009
Some studies link moderate coffee consumption with a reduced risk of type 2 diabetes, as well as Parkinson's, liver and gallstone diseases. These types of studies can't claim cause and effect, but they do reduce concerns about possible harmful effects.
Crit Rev Food Sci Nutr. 2006;46(2):101-23.
April 2, 2009
Fear of the unknown is a logical human survival trait that can raise suspicions about advances in agricultural biotechnology. To avoid unnecessary fears of food, be sure to educate yourself on all aspects of genetic engineering.
Ann Allergy Asthma Immunol. 2003 Jun;90(6 Suppl 3):90-8
June 23, 2009
Even though the odds are very low for any individual to become ill from salmonella contamination in eggs, fully cooking eggs reduces this small risk even more.
Foodborne Pathog Dis. 2006 Winter;3(4):403-12.
July 19, 2009
The toxin in Clostridium botulinum bacteria causes muscle paralysis and even small amounts of this toxin in spoiled food can kill an adult. These bacteria live without oxygen. So, for canned foods, when in doubt, throw it out.
Nutr Rev. 2008 Feb;66(2):103-8.
July 21, 2009
Lycopene, the colorful compound in tomatoes, is proving to provide many health benefits. This phytochemical is absorbed better from cooked tomato products than from fresh tomatoes, so even catsup can count as part (but not all) of your daily vegetables.
CMAJ. 2000 Sep 19;163(6):739-44.
November 21, 2009
Researchers suggest that daily caffeine intake of adults not exceed 400 milligrams. That is the amount typically found in four 6- to 8-ounce cups of coffee, depending on the strength of the brew.
Ann Intern Med. 2008 Jun 17;148(12):904-14.
November 22, 2009
"Antioxidants" protect the body from oxidative damage. Fruits and vegetables are among of the best sources of these antioxidants.
Proc Nutr Soc. 2004 Nov;63(4):579-85.
November 23, 2009
The phytochemical lycopene found in tomatoes is associated with a reduced risk of age-related macular degeneration in the retina of the eye. The best absorbed sources include commonly used tomato sauce and catsup.
Canadian Medical Association Journal. 2000 Sep 19;163(6):739-44.
November 28, 2009
It's the season for cranberries, but remember that cranberry juice helps to prevent urinary tract infections and can be a valuable part of the diet year-round.
Biotechnol Bioeng. 2006 Feb 5;93(2):297-305.
December 13, 2009
Although clams are frequently listed as a good food source of iron, chopped and minced clam products are very low in this mineral. So, don't rely on clam chowder to meet your iron needs.
J Food Comp and Analysis. 2009;(22):S78-S82.
December 15, 2009
Cranberries are loaded with beneficial phytochemicals that can help to prevent health problems like urinary infections.
Drugs. 2009;69(7):775-807.
December 28, 2009
Are you enjoying leftover cranberry sauce or drink? So is your bladder. Substances in cranberries are known to benefit the health of the urinary tract.
Mol Nutr Food Res. 2007 Jun;51(6):732-7.
January 12, 2010
Stay "food safe" by always washing your hands well before handling foods and by keeping cold foods cold and hot foods hot - out of the "danger zone."
J Food Prot. 2003 Oct;66(10):1893-9.
February 14, 2010
Valentine’s Day and chocolate are tightly linked. Components of chocolate can dilate blood vessels and stimulate the heart, making one feel maybe a bit more fondly toward the giver of the chocolate.
Curr Hypertens Rep. 2006 Jun;8(3):205-11.
March 10, 2010
Dietary fiber is not entirely calorie-free. However, it provides a minor amount of calories when compared to food components like sugar, starch, protein and fat.
Am J Clin Nutr. 1995 Nov;62(5 Suppl):1158S-1160S.
March 24, 2010
Beans promote good intestinal health, however people often avoid beans because of increased flatulence. Beano, an over-the-counter enzyme product, can decrease or prevent intestinal gas and other gastrointestinal symptoms resulting from a high-fiber diet.
J Fam Pract. 1994 Nov;39(5):441-5.
April 14, 2010
There are many good reasons to include fruits and vegetables in your daily diet. Most fresh produce should be consumed within 7 days of harvest. Otherwise, frozen or canned products are good alternatives.
J Sci Food Agric 87:930–944 (2007).
May 2, 2010
A single large egg contains 13 essential vitamins and minerals and only 70 calories, making it an ideal component of a balanced diet.
J Am Coll Nutr. 2004 Dec;23(6 Suppl):596S-600S.
May 3, 2010
One large banana provides almost 500 mg of potassium, a little more than 10 percent of the daily recommended intake for an adult.
USDA National Nutrient Database for Standard Reference
May 20, 2010
Good nutrition starts with food safety. Remember to: 1) Wash your hands before handling foods; 2) Keep cold foods cold and hot foods hot. For picnics, plan ahead with adequate coolers and ice.
Nutr Clin Care. 2004 Oct-Dec;7(4):134-40.
May 24, 2010
To help both your heart and your brain, include plenty of vegetables and fruits in a balanced diet to reduce oxidative damage to blood vessels.
Eur J Cardiovasc Prev Rehabil. 2010 Feb;17(1):50-5.
May 30, 2010
Spices that are rich in antioxidants may be useful in reducing potentially harmful oxidation products in the body. These spices include cloves, cinnamon, oregano, rosemary, ginger, black pepper and paprika.
Am J Clin Nutr. 2010 May;91(5):1180-4.
June 26, 2010
All foods have the potential to cause foodborne illness. Even fresh produce needs to be handled, stored, and prepared safely to obtain essential nutrients with minimal risk of illness.
Emerg Infect Dis. 1997 Oct-Dec;3(4):459-65.
July 2, 2010
The content of some key vitamins in fresh produce begins to decrease soon after harvest. Therefore to get the most nutrients from your produce, buy fresh produce in quantities that can be consumed within a few days.
Eur J Cancer Prev. 1997 Mar;6 Suppl 1:S21-4.
July 16, 2010
Green tea is widely extolled for its beneficial content of polyphenols that are linked to reduced chronic disease risks. However, consuming too much tea (green or black) also can potentially supply excessive amounts of aluminum and fluoride.
Rev Saude Publica. 2004 Feb;38(1):100-5. Epub 2004 Jan 30.
August 19, 2010
Methods of processing and preparation can affect the nutrient content of foods. For example, fresh tender bitter melon leafy tips are an excellent source of vitamin C and beta-carotene. However, during cooking a large amount of vitamin C is lost.
J Food Sci. 2009 Aug;74(6):C441-8.
August 29, 2010
Research on caffeine consumption and risk of cardiovascular disease often reports a potential benefit of caffeine rather than a risk.
Am J Clin Nutr 92: 509-514, 2010.
August 30, 2010
Why do some people really like flavors that you don’t like? It may be in your genes. Some people are “supertasters” of specific flavors in foods, especially bitter flavors.
Chem Senses. 2000 Aug;25(4):447-60.
September 4, 2010
There may be something to the old saying, "An apple a day keeps the doctor away." Daily consumption of two apples or 12 ounces of apple juice was found to reduce oxidation of the "bad" low-density lipoproteins (LDL) in healthy men and women.
J Med Food. 2000 Winter;3(4):159-66.