Chicago Health | Homepage
Six white vegetables and fruits you should be eating

Six white vegetables and fruits you should be eating

By Katie Cavuto, M.S., R.D., EatingWell.com

Don’t judge a vegetable by its color alone. Vibrant fruits and vegetables have standout appeal, but recommendations to “eat the rainbow” can exclude one underappreciated category: white fruits and vegetables. These boast a variety of flavors and noteworthy nutrition accolades, according to research published in Advances in Nutrition. The researchers pointed out that many nutrients — including several that Americans don’t get enough of — and good-for-you phytochemicals that give fruits and veggies their health benefits are not always colorful.

Onions

Rich in the antioxidant quercetin, onions may ease hay fever, eczema and food allergies, according to Japanese researchers. Add chopped onions to salads, saute briefly and add to soups, sauces or stews, or roast alongside winter vegetables. Pickled onions are quick to make and keep well in the fridge, making them a good choice for an impromptu burger night or whenever you could use a hit of briny-sweet flavor.

Turnips

Best known for their cancer-fighting properties as members of the cruciferous vegetable family, turnips are also high in nitrate, which may decrease blood pressure. Make a turnip-and sweet-potato mash, add turnips to stews, turn them into a creamy pureed soup or quickly pickle them and serve them on a cheese plate.

Cauliflower

Cauliflower is at the forefront of cancer research. One compound from this cruciferous veggie killed 75 percent of cervical cancer stem cells in 24 hours, in a lab. Roast whole cauliflower, or chop it and add the florets to a salad. You can also saute it and add to soup, or steam and puree it to make a stand-in for mashed potatoes.

Potatoes

Potatoes are a potassium powerhouse, more so than broccoli, spinach or even bananas. Research has found that potassium may help keep your bones strong. Endlessly versatile, potatoes can be roasted, baked, sauteed, shredded or mashed with a variety of herbs, spices and flavors.

Pears

Pears may help manage prediabetes. Lab tests show that pear antioxidants prevent rapid carb digestion that could cause blood-sugar spikes. Use raw pears to sweeten a bitter salad, poach them for an easy, fruit-based dessert, or simply eat them straight out of hand when they’re ripe and in season.

Garlic

The solution to new antibiotic-resistant strains of germs could be an old natural remedy: garlic. A 2014 study showed that, in the lab, garlic extract may be able to treat multidrug-resistant bacteria. Garlic is a staple in Mediterranean cooking, but can give great flavor to a variety of dishes. Roast a whole head, or mince finely and use in recipes from soups to salads, casseroles to frittatas.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

(c) 2016 EATING WELL, INC. DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC.

Similar Articles

Slow Eating May Help You Consume Less and Lose Weight

Slow Eating May Help You Consume Less and Lose Weight

By Victoria Shanta Retelny, RDN Slowing down can be a challenge in our fast-paced society, but

Not Drinking Enough Water? Bloated Belly and Sweet Cravings Can Result

Not Drinking Enough Water? Bloated Belly and Sweet Cravings Can Result

By Rhonda Alexander You know that you’re supposed to drink plenty of water every day, but

The MIND Diet

The MIND Diet

New eating approach can help your brain By Victoria Shanta Retelny, RDN  Your brain health is closely

Cultures for Health: The Benefits of Fermented Foods

Cultures for Health: The Benefits of Fermented Foods

By Victoria Shanta Retelny, RDN For centuries, fermented foods have played a large role in many

The Scoop on the New Dietary Guidelines for Americans

The Scoop on the New Dietary Guidelines for Americans

By Victoria Shanta Retelny, RDN For good health, the emphasis is on establishing healthy eating patterns

Articles By Category

Family Health

In The Know

CH Lifestyle

September 2016
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
August 28, 2016 August 29, 2016 August 30, 2016 August 31, 2016 September 1, 2016 September 2, 2016 September 3, 2016
September 4, 2016 September 5, 2016 September 6, 2016 September 7, 2016 September 8, 2016 September 9, 2016 September 10, 2016
September 11, 2016 September 12, 2016 September 13, 2016 September 14, 2016 September 15, 2016 September 16, 2016 September 17, 2016
September 18, 2016 September 19, 2016 September 20, 2016 September 21, 2016 September 22, 2016 September 23, 2016 September 24, 2016
September 25, 2016 September 26, 2016 September 27, 2016 September 28, 2016 September 29, 2016 September 30, 2016 October 1, 2016

Categories

Recent Comments

Swing for the fences in the fight to Sideline Pancreatic Cancer

Swing for the fences in the fight to Sideline Pancreatic Cancer

Enjoy a great night of baseball at Peoples Natural

VIEW ARTICLE
Cost to give birth 1943 - Page 3 - Defending The Truth Political Forum

Cost to give birth 1943 - Page 3 - Defending The Truth Political Forum

A Hazy Shade of Healthcare: What does tort reform

VIEW ARTICLE

Archives