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

Food as Medicine

Food as Medicine

How what you eat affects your mood By Nancy Maes “You are what you eat” may seem

Gut Relief

Gut Relief

Low-FODMAP diet may help those with stomach ills By Victoria Shanta Retelny, RDN Let’s face it, when

Make your diet more nutrient-dense

Make your diet more nutrient-dense

Environmental Nutrition By Matthew Kadey, M.S., R.D., Environmental Nutrition Newsletter There is only so much food you

Gluten related symptoms: Celiac disease or gluten sensitivity?

Gluten related symptoms: Celiac disease or gluten sensitivity?

The Medicine Cabinet: Ask the Harvard Experts By Howard LeWine, M.D. Q: I seem to be very

Start treatment now to prevent spring allergy symptoms

Start treatment now to prevent spring allergy symptoms

The Medicine Cabinet: Ask the Harvard Experts By Howard LeWine, M.D. Q: I have spring allergies. Every

Articles By Category

Family Health

In The Know

CH Lifestyle

April 2017
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
March 26, 2017 March 27, 2017 March 28, 2017 March 29, 2017 March 30, 2017 March 31, 2017 April 1, 2017
April 2, 2017 April 3, 2017 April 4, 2017 April 5, 2017 April 6, 2017 April 7, 2017 April 8, 2017
April 9, 2017 April 10, 2017 April 11, 2017 April 12, 2017 April 13, 2017 April 14, 2017 April 15, 2017
April 16, 2017 April 17, 2017 April 18, 2017 April 19, 2017 April 20, 2017 April 21, 2017 April 22, 2017
April 23, 2017 April 24, 2017 April 25, 2017 April 26, 2017 April 27, 2017 April 28, 2017 April 29, 2017
April 30, 2017 May 1, 2017 May 2, 2017 May 3, 2017 May 4, 2017 May 5, 2017 May 6, 2017

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