August groceries offer a great variety of fresh food. Here is what you can buy to prepare a perfect seasonal menu.
41 powerhouse fruits and vegetables low in calories
Which fruits and vegetables are powerhouse foods? Experts from William Paterson University have created a list of 41 foods according to their nutritional content. Which one will rank first?
When summer is upon us and hot temperatures and swimsuit season are looming, there’s nothing better than getting your fill of vitamins and minerals with a diet richer in vegetables.
Researchers of the William Paterson University, New Jersey, made a list of 41 powerhouse fruits and vegetables, i.e. those high in nutrients and low in calories, ranked by the amounts of 17 critical healthy nutrients they contain: fibres, potassium, proteins, calcium, iron, zinc, folic acid, vitamin B1, B2, B3, A, B6 , B12, C , D, E , and K.
This study, led by Jennifer Di Noia, a sociologist specialised in public health, focused on 47 powerhouse foods. Berry fruits, garlic and onion were included in the dietary assessment “in light of their associations with reduced risks for cardiovascular and neurodegenerative diseases and some cancers”.
At a later stage, Di Noia calculated the nutrient density of every selected food, by taking into consideration the above mentioned nutrients. Research revealed that all foods were excellent sources of a particular nutrient when they demonstrated to contribute with at least 10 percent of the recommended daily values of said nutrient. Bioavailability and low energy density were also taken into account when it came to list those fruits and vegetables.
Only six foods (raspberry, tangerine, cranberry, garlic, onion and blueberry) out of 47 satisfied the powerhouse criterion. Here are the other 41 classified from the most nutrient-dense and less energy-dense from the last to the first.
Tomatoes, aubergines, peppers, peaches and watermelons: these are only some of the delicious fruits and vegetables for July groceries shopping.
What fruits and vegetables are in season in June? Among other things, apricots. Here’s a list of seasonal foods to buy and eat this month.
What you need to know about food irradiation. How it works, where it’s used, advantages and disadvantages
The US government says food irradiation is beneficial and doesn’t change taste, texture or appearance. But are we sure food is safe when exposed to ionising radiation?
The traditional Roman recipe of Catalogna chicory sprouts with in oil anchovies.
A table full of fresh and colourful well-cooked foods helps protect the body from the damage of free radicals. Let’s discover how.
Appetizing and tasty, these leek croquettes can also be prepared with carrots, courgettes, spring onions or other vegetables, provided that they’re seasonal!
The red rice with Brussel sprouts can be served warm or cold as a fancy rice salad.
The cream of Jerusalem artichoke soup with sage has a naturally creamy texture and is perfect for winter evenings during Christmas feasts.