Food for Thought

SPRING
2006
FOOD
FOR THOUGHT
TOP FIVE NUTRIENT
DEFICIENCIES
WHY VEGETARIAN
WOMEN WEIGH LESS
EAT TO BEAT PMS
Immune
Boosting
Superfoods!
(director's corner)
Learn
and Live!
available nowadays is a blessing
that may sometimes feel like a curse. Every day a new study comes out
about different ways in which diet can affect your health – and while that’s
a good thing, keeping up with it all can be like trying to drink water from a
fire hose.
THE WEALTH OF NUTRITION INFORMATION
That’s why we created Food For Thought – to provide you with what you
need to know to live a long and vibrant life.
In this issue we alert you to the five most glaring nutrient deficiencies
in the American diet – and how to avoid them. We provide a comprehensive dietary guide for daily nutrition, as well as which nutrients in what
immune-boosting “superfoods” can help you stay healthy during flu season.
With our “Seasons of Life” feature we focus on how to make sure you’re
getting the nutrients you need to make your golden years shine bright.
Sports nutrition, unsung Superfoods plus easy and delicious recipes round
out this issue. Still hungry for more? Check out www.dolenutrition.com
SPRING
2006
Jennifer A. Grossman
Director, Dole Nutrition Institute
features
1/missing nutrients
Is your RDA MIA? How to guard
against the most common nutrient
deficiencies.
11/zeroes to heroes
Think potatoes, parsley, avocado
and celery are nutrition nonentities?
Think again!
2/green scene
Vegetarian benefits, mood-boosting
foods, eating to beat PMS, etc.
14/anti-injury eating
Muscles and joints under stress
from exercise need the right
nutrients to heal and rebuild.
4/seasons of life
Special nutrition needs in
the autumn of life.
6/immunity superfoods
Simple, low-calorie recipes with
immune-boosting benefits.
16/what you need and why
Our total guide to key nutrients
and top sources.
Missing Nutrients
Where Our Diets Fall Short
You don’t need a sophisticated survey to establish that most Americans are overfed – a casual look
around will suffice. What may not meet the eye is that while most of us are getting more than we need
in terms of calories, refined carbohydrates, saturated fat and sodium, we’re significantly malnourished
when it comes to key nutrients.
The five most glaring deficiencies are potassium, vitamin E, magnesium, vitamin A and fiber.
For example, 99% of women and 90% of men fail to get adequate potassium – a shortfall which may
contribute to alarming rates of high blood pressure. Half of Americans fall short on fiber – a key
macronutrient that helps control cholesterol.
What about you? Are the following key nutrients MIA in your diet? If so, learn why you need
these nutrients – and where you get them.
NUTRIENT
% DEFICIENT
WHY YOU NEED IT
TOP SOURCES
Men
Women
Potassium
90
99
Helps maintain already normal
blood pressure needed for
muscle contractions and may
promote bone health
Potatoes, Beans,
Bananas, Kiwis
Vitamin E
89
97
A potent antioxidant that may
slow the effects of aging and
help bolster the immune system
Almonds, Sunflower
Seeds, Red Bell
Peppers, Chicory
Greens
Magnesium
64
67
Supports bone and heart health
Soy, Oats,
Brazil Nuts,
Spinach
Vitamin A
57
48
Promotes healthy skin, eyesight
and immune function
Sweet Potatoes,
Butterrnut Squash,
Carrots, Kale
Fiber
50
50
May help maintain healthy
cholesterol levels and can help
reduce hunger
Beans, Oats,
Raspberries,
Blackberries
OTHER NEGLECTED NUTRIENTS INCLUDE:
vitamin c: 40% of men and 38% of women 19 or older don’t get enough. Good news: It’s easy to increase
intake with top sources like red/yellow bell peppers, kiwi, oranges, and broccoli.
calcium: Half of women and 40% of men are deficient. Top plant sources include soybeans, kale, and arugula.
zinc: One-third of people over 70 years old do not get enough zinc. Top sources include oysters, beans, oats,
and green peas.
vitamin b6: Almost one-third of adult women do not get enough. Top sources include potatoes, bananas,
red bell peppers, and broccoli.
phosphorus: 40% of young women (ages 9-18) do not get adequate phosphorus. Top sources include
lentils, sardines, salmon, and Portobello mushrooms.
For a complete rundown on the main nutrients needed for better health, turn to page 16
(green scene)
Looking to drop
pounds? Try
minimizing meat
in your diet.
After evaluating the diet and
health data of 56,000 Swedish
women, Tufts researchers found
the meat eaters were significantly more likely to be overweight
than their vegetarian peers.
vegetarian women
weigh less
If a lower weight isn't incentive
enough to go greener – how
about a longer life? Another
study published in the American
Journal of Clinical Nutrition
found that a low meat intake
was associated with a 3.6 year
increase in life expectancy.
R
Banish the blues
Feel Better With Folate
Feeling melancholic? Check your
folic! A recent study from Tufts
University linked low spirits with
low levels of folic acid. Researchers analyzed folate levels in
nearly 3,000 subjects and found
deficiencies in a large portion of
those recovering from depression.
You'll find folate in spinach, broccoli, romaine lettuce and oranges.
2 Food For Thought SPRING
Pills vs. pineapple
Feeling out of joint? Fresh pineapple may help support
healthy joints – and tempt taste buds at the same time!
Pineapple’s enzyme bromelain has become very popular among those seeking natural alternatives to maintain
healthy joints, or speed healing from sports trauma.
Bromelain from fresh or frozen pineapple may be a
preferable source to supplements, research from the
Dole Nutrition Institute suggests. Scientists found as
much, if not more, bromelain activity in the whole food
when compared to the pill variety.
Mother Nature’s solution also provides synergistic nutrients such as vitamin C (to spur collagen formation) and
manganese (to support bone density). So, for a healthier,
not to mention more delicious, source of joint-healthy
nutrients, head to the produce – not supplement – aisle.
Fresh
pineapple
may help
support
healthy
joints
Time off = pounds on
Think you can feel your fat cells expanding after a day or two of inactivity? It may
be more than paranoia, new research suggests.
When rats that had been allowed to run on exercise wheels for three weeks were
denied access to the wheels for two days, their fat cells expanded by nearly 20%
on average and abdominal fat increased in weight by 25%. The surprise is not that
inactivity leads to weight gain but how quickly the body goes into fat-producing mode.
Do these lab results apply to the “rat race” of real life? Research points in that direction. Human studies have shown increases in blood sugar and insulin after only five
days of physical inactivity, but the animal results suggest that these changes may be
taking place even earlier than previously believed.
Eat to
beat
pms
Can proper diet provide
defense against the
bloating, cramps, mood
swings and other symptoms of PMS? To temper
torment during that
“time of month,” here’s
our dietary checklist for
natural relief:
MAGNESIUM
CALC I UM
CHAMOMILE
TEA
VITAM I N E
CAFFE I NE
Too little could
aggravate
mood swings.
Sources
include:
soybeans,
cooked spinach, Brazil
nuts, and
oats.
Try nonfat
dairy, broccoli
and kale. In
one study,
women who
consumed
the most
calcium had
30% lower
risk of PMS.
May help
relieve muscle
spasms,
according
to a study
from British
researchers.
May hinder
chemicals
that cause
menstrual
cramps.
Sources
include:
almonds,
sunflower
seeds and
red bell
peppers.
Some studies
show cutting
down on
caffeine
intake can
help reduce
symptoms
of PMS.
dolenutrition.com 3
seasons
of life
Nutrition Needs in the Golden Years
A crawling infant, a budding
teenager, an expectant
mother, a busy business
person, a carefree retiree –
each of these represents a
season in the cycle of life.
Our attitudes and aspirations evolve as we pass
through life's seasons,
and many a proverb has
remarked wryly on the
passage. Less has been
written on how our nutrition needs change, which
is why we introduced this
feature, "Seasons of Life,"
to address what the body
needs at each stage of life.
4 Food For Thought SPRING
It’s possible to put some spring in
your step - even when you’re in the
autumn of your life. As we age we
need fewer calories – about 10% less
per decade from age 50 onward –
but not necessarily fewer nutrients.
If anything, as our body's own natural antioxidant systems begin to lose
steam, we need to increase our intake
of antioxidant-rich fruits and vegetables like artichokes, blackberries,
blueberries, broccoli, Brussels sprouts,
cranberries and dried plums.
Because of this calorie-nutrient
paradox, it's more important than ever
to opt for a nutrient- dense diet devoid
of empty- calorie snacks. Fiber, for
example, is a macronutrient seniors
fall short on. In addition to helping
maintain healthy cholesterol levels,
fiber helps improve regularity. Top
sources of healthy fiber include navy
beans, oats, raspberries, oranges and
green peas.
Protein is another marquee macronutrient elders need – with 60% failing to consume adequate amounts.
Since the body's ability to absorb vitamin B12 declines with age, choose
salmon as a two-for-one protein/B12
source. Bonus: Salmon, sardines,
albacore and flounder are good
sources of omega-3, a "healthy" fat
that helps boost memory power.
Of course, what's acuity without
agility? Reduce the risk and alleviate symptoms of joint pain by losing
any excess weight: A mere 10 pound
weight loss can reduce knee stress by
40-80 pounds. Fruits and vegetables
may also help support joint health,
according to Harvard researchers.
Specific foods for joint health include
cherries and pineapple.
As you age, diminished sense
of taste and smell may incline you
to coat your food with salt at the
precise time when blood pressure
concerns should suggest limiting
sodium intake. Instead of reaching
for the salt shaker, try herbs and
spices to add extra flavor. Bonus:
Curcumin – a compound in curry –
can serve as another weapon in
your anti-Alzheimer's arsenal.
So be inventive, adventuresome
and active – you may be lengthening
your life in more ways than one! In
one animal study, inquisitive, intrepid
rats lived up to 25% longer than more
reticent rodents. If curiosity saved the
rat, it might lead you to discovering
new healthful horizons as well.
Nutrients for
your noggin'
include niacin
In a four-year study of 800
seniors, those with the highest
intake of niacin – also known
as B3 – had an 80% lower
risk of developing Alzheimer's.
Niacin sources include
portobello and button
mushrooms, red potatoes,
and once again, salmon,
making it an all-around
superfood for seniors.
Still hungering
for more “food
for thought”
Onions and apples are rich in
quercetin – an antioxidant that
may be more powerful than
vitamin C at preserving brain
cells. The anthocyanins found
in berries, grapes and cherries
also maintain mental acumen.
Tufts research found that middle-aged rats fed a berry-rich
diet performed tasks as well as
much younger subjects.
Finally, make
time for exercise
A UCSF study found that for every
mile elderly women walk per day,
the risk of cognitive decline
dropped by 13%. Aerobic exercise also improves heart function,
while strength training can boost
your metabolism, build bone
density and even lift your libido!
Research suggests that those
over 65 who exercise at least
once a week have a 40% lower
risk of premature death than
their less active peers.
dolenutrition.com 5
ImmunitySuper
FOODS
The science of immunity-boosting superfoods has come a long
way since Grandma’s chicken noodle soup. Vitamins A, C & E,
antioxidants, zinc – these are all nutrient defenders against
germs, viruses and infection. While getting your flu shot and
frequent hand-washing are the most important measures for
avoiding the flu, you can strengthen your immune system with
powerhouse fruits and veggies like those listed at right and
incorporated into the following recipes on pages 8-10.
6 Food For Thought SPRING
q
Bonus: The curry in our Curried Spinach Soup gets its yellow color
from a spice called tumeric which contains compounds linked to a
lower risk of developing Alzheimer’s.
R E D B E L L P E P P E R : Provides about 260% of your daily vitamin C needs –
helping to enhance white blood cell function. Red bells are also one of the
few vegetable sources of vitamin E which, in addition to slowing the effects
of aging, also bolsters immunity by acting as a “big brother” to other vitamins, protecting them from oxidation and letting them do their work.
B U T T E R N U T S Q UA S H : One cup of cooked butternut squash provides
roughly 127% of daily vitamin A needs. The same serving provides over 33%
of daily vitamin C needs plus a decent amount of vitamin E, which shields
immune cells from free radicals and may boost production of bacteria-busting white blood cells.
S P I NAC H : Loaded with a variety of antioxidants that helps shield immune
cells from environmental damage and boosts production of bacteria-busting white blood cells. Other antioxidant superstars include pomegranates,
blueberries, kidney beans and dried plums.
C A N TA L O U P E : One fourth cantaloupe provides 110% of daily vitamin C –
which some research has linked to shorter duration and milder severity of
cold symptoms by lowering levels of histamine – a chemical responsible
for congestion and stuffiness. Also provides 50% of daily vitamin A, which
plays an important role in the development of white blood cells, such as
lymphocytes, that help protect the body against bacteria and viruses.
S OY B E A N S : Contain the mineral zinc, which supports synthesis of nucleic
acids essential for cell repair. Some studies show zinc may reduce duration
of cold symptoms. Other healthy zinc sources include oysters, crab and
white beans.
PA PAYA : Research comparing 40 different fruits for the RDA of nine vita-
mins plus potassium and fiber rated papayas first – but it’s also a top
source of vitamin C which research shows, plus a good source of vitamin A,
which helps maintain the skin and mucosal cells lining airways and digestive tracts.
Thai Fruit
Salad
Shrimp Salad with
Red Bell Pepper and
Lime Vinaigrette
Curried
Spinach Soup
P R E P : 15 M I N . C H I L L : 1 H O U R S E RV I N G S : 6
P R E P : 2 0 M I N . C O O K : 15 M I N . S E RV I N G S : 4
P R E P : 15 M I N . C O O K : 3 0 M I N . S E RV I N G S : 6 - 8
3 cups chunked DOLE® Cantaloupe
or Honeydew Melon
3 cups chunked watermelon
2 tablespoons lime juice
1 tablespoon packed brown sugar
1 tablespoon chopped fresh DOLE
Cilantro or parsley
1/2 teaspoon grated lime peel
1/8 teaspoon salt
2 firm, small DOLE Bananas, peeled
1/4 cup plus 1 tablespoon fat-free Italian
salad dressing, divided
3 teaspoons Jamaican or other jerk
seasoning, divided
1 pound small to medium raw shrimp,
peeled, deveined
Grated peel from 2 limes
(reserve limes and cut into halves)
2 tablespoons honey
3 cups hot cooked brown rice,
quinoa or bulgar
1 can (15.25 oz.) DOLE® Tropical Fruit Salad,
drained
1 cup diced DOLE Red Bell Pepper
1/2 cup diced DOLE Red Onion
1/4 cup chopped DOLE Cilantro
1 tablespoon olive oil
1-1/2 cups chopped DOLE® Onion
1 cup chopped DOLE Celery
1 cup chopped, peeled DOLE Carrots
3 garlic cloves, minced
1 tablespoon curry powder
1 tablespoon minced fresh ginger
1 teaspoon ground cumin
1 bay leaf
1/4 teaspoon dried crushed red pepper
5 cups vegetable broth, divided
1/2 package (14 oz.) soft tofu, drained
1 package (6 oz.) DOLE Baby Spinach
C O M B I N E : cantaloupe and watermelon
in shallow casserole dish.
S T I R : lime juice, brown sugar, cilantro,
lime peel and salt together in small bowl.
Pour over fruit. Cover; refrigerate 1 hour
to blend flavors.
S L I C E : bananas; toss with fruit mixture.
95 calories, 0g fat (0g sat.),
0mg cholesterol, 62mg sodium, 24g carbohydrate (2g dietary fiber, 18g sugars), 2g protein,
64% vit A, 68% vit C, 2% calcium, 3% iron,
13% potassium, 7% folate
P E R S E RV I N G :
1 tablespoon Italian salad
dressing and 2 teaspoons jerk seasoning
in a bowl. Add shrimp and mix well.
Let stand 5 to 10 minutes.
H E AT : grill pan over medium heat. Place
lime halves cut side down, on grill. Cook
until lightly charred about 5 minutes;
remove limes, cool, and juice.
S P R AY : grill pan with non-stick cooking
spray. Grill shrimp until pink and cooked
through, about 2 minutes per side. (Grill
shrimp in two batches, if necessary.)
C O M B I N E : lime juice, lime peel, remaining 1 teaspoon jerk seasoning, and honey
in a small bowl. Whisk in remaining 1/4
cup Italian dressing.
C O M B I N E : rice, tropical fruit salad, bell
pepper, onion, cilantro, and shrimp in
large bowl. Pour lime dressing mixture
over and gently toss to coat. Let stand
15 minutes to blend flavors.
COM B I N E:
415 calories, 3g fat (1g sat.),
172mg cholesterol, 451 mg sodium,
68g carbohydrate (5g dietary fiber, 28g sugars),
27 g protein, 13% vit A, 58% vit C, 8% calcium,
21% iron, 13% potassium, 5% folate
P E R S E RV I N G :
8 Food For Thought SPRING
oil over medium-high heat in large
non-stick saucepan. Add onion, celery,
carrots, garlic, curry powder, ginger,
cumin, bay leaf and red pepper. Cook
5 to 6 minutes; stirring occasionally.
A D D : 4 cups vegetable broth. Bring to
boil. Reduce heat; simmer 20 to 25
minutes or until vegetables are tender.
Cool. Remove bay leaf.
C O M B I N E : tofu and remaining 1 cup
broth in blender or food processor
container. Cover; blend until smooth.
Remove from container; set aside.
P R O C E S S : vegetable mixture in batches
in blender until smooth. Return to
saucepan and add tofu mixture.
H E AT : over medium heat until bubbles
appear around edge. Add spinach and
cook, stirring occasionally, until spinach
wilts, about 5 minutes.
H E AT :
91 calories, 3g fat (0g sat.),
0mg cholesterol, 478mg sodium, 10g carbohydrate (4g dietary fiber, 3g sugars), 6g protein,
85% vit A, 20% vit C, 9% calcium, 17% iron,
11% potassium, 5% folate
P E R S E RV I N G :
Shrimp Salad with
Red Bell Pepper and
Lime Vinaigrette
Thai Fruit Salad
What is an Immunity Superfood? While
all fruits and vegetables are good for you,
Immunity Superfoods are high in those
nutrients that have targeted, immuneboosting benefits. These include:
VITAMIN A: It is important in the development of cells
that line the airways, urinary and digestive tracts, which
form the body’s first line of immune defense.
VITAMIN C: Enhances white blood cell function and may
also lower the severity and duration of colds by reducing
free radicals and levels of histamine – a chemical responsible for congestion and stuffiness.
VITAMIN E: A potent antioxidant that shields immune
cells from free radicals and may boost the production
of bacteria-busting white blood cells.
Curried Spinach Soup
dolenutrition.com 9
Papaya Ginger
Smoothie
P R E P : 10 M I N . S E RV I N G S : 2
1/2 papaya, peeled, seeded,
chopped (about 1 cup)
2 tablespoons chopped fresh mint leaves
1/2 teaspoon ground ginger
1 DOLE® Banana
1-1/2 cups ice cubes
1/2 cup vanilla-flavored soy milk
2 tablespoons vanilla-flavored
soy protein powder
all ingredients in blender or
food processor container. Cover; blend
until smooth. Garnish with additional
mint leaves, if desired.
COM B I N E:
66 calories, 1g fat (0g sat.),
0mg cholesterol, 45mg sodium, 14g carbohydrate (2g dietary fiber, 8g sugars), 2g protein,
9% vit A, 33% vit C, 8% calcium, 3% iron,
7% potassium, 5% folate
P E R S E RV I N G :
10 Food For Thought SPRING
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Heroes?
NUTRITION ZEROES OR
Seven Misunderstood Foods
12 Food For Thought SPRING
1
celery
A dieter’s standby, celery is often dismissed as a nutrition nonentity. But
it turns out that two stalks provide an
excellent source of vitamin K and a good
source of vitamin C, folate and potassium
— all for just 20 calories. Celery is also
loaded with phytonutrients such as quercetin, which promotes prostate and brain
health, and apigenin, which may help
slow prostate tumor growth.
2
lime
Although not usually eaten raw because
of the sour taste, one medium lime
(67g) has only 20 calories and provides
an excellent source of vitamin C (for
healthy skin, teeth, and immune function). Limes are also loaded with antioxidant phytonutrients, such as eriodictyol
and naringenin, which several studies
have shown may support heart health by
fighting free radicals and lowering blood
lipid levels. In addition, researchers
from the University of Costa Rica found
that lime juice may prevent cholera
infections.
3
raisins
While sinfully sweet, raisins provide a
guilt-free treat that research shows might
help maintain healthy teeth and gums.
One-quarter cup (40g) of
raisins also provides significant quantities
of antioxidant phytonutrients. In fact,
raisins are an antioxidant Superfood,
ranking second in one USDA comparison
of common fruits and vegetables.
4
potatoes
The fact that spuds are
America’s favorite vegetables
wouldn’t be so bad if they
weren’t usually deepfried,
processed and drowned in
saturated fat. In fact, a medium
baked potato with skin has 163
calories, no fat, and provides an
excellent source of potassium
and vitamin C, plus a good
source of fiber, magnesium,
copper, manganese, niacin,
vitamin B6 and folate.
Potatoes also supply chlorogenic acid, a phytonutrient that
may support liver and colon
health by blocking the formation
of carcinogenic nitrosamines. A
recent British study discovered
compounds in potatoes called
kukoamines, which may help
maintain healthy blood pressure
levels. When eating a potato,
leave the skin on for added fiber
and nutrients.
7
watermelon
5parsley
Regarded as little more than a garnish,
parsley actually packs a powerful nutrition
punch. Just 1/4 cup provides more than
300% of the Daily Value of vitamin K and
contains an excellent source of vitamins
A and C.
Parsley is also a top source of the
antioxidant flavonoid apigenin, which, in
addition to protecting the prostate, may
also help support breast, colon, skin and
thyroid health. Parsley’s abundance of
phytonutrients — beta-carotene, lutein
and zeaxanthin — can help safeguard
your sight, and chewing on a sprig can
help freshen your breath.
6
avocados
Some of the smartest folks avoid avocados
as “high fat” foods, but the monounsaturated fat in avocados protects your heart
by lowering LDL “bad” cholesterol while
raising HDL “good” cholesterol. Avocados
also contain fiber and the phytonutrient
beta-sitosterol, which also help maintain
healthy cholesterol levels, and lutein,
which promotes eye health.
Looking for a food source of vitamin E?
Avocados have the highest fruit gram-pergram content of this powerful antioxidant.
Finally, if there was a “superfood for your
liver” category, avocados just might qualify. In one Japanese study, avocados beat
out 22 other fruits as the best defense
against liver damage.
A favorite at summer picnics, watermelon is an often overlooked Superfood for your heart,
with one serving (1/18 medium melon, 280g) providing an excellent source of vitamins A
and C, as well as a top source of lycopene – a potent heart-healthy antioxidant – for just
80 calories. This colorful carotenoid may also lower the risk of a range of different cancers,
including prostate, ovarian, cervical, oral, pharyngeal, esophageal, stomach, colorectal,
lung and pancreatic cancers.
dolenutrition.com 13
ANTI--INJUR
ANTI
INJURY E A
Fitness Foods to Ease Soreness, Speed Healing
Bursitis, Tendonitis,
Shin Splints
You Need: Bromelain –
reduces inflammation
Top Source: Pineapple
You Need: Omega –
3 fatty acids – reduce
inflammation
Top Sources: Wild
salmon, walnuts, flaxseed
You Need: Vitamin C –
linked to lower c-reactive
protein
Top Sources: Red/
yellow bell peppers,
kiwi, oranges
You Need: Anthocyanins –
reduce inflammation
Top Sources:
Blueberries, cherries,
blackberries
Pulled Hamstring
Muscle Cramps
Bruising
Cuts/Scrapes
You Need: Protein –
relieves muscle soreness
Top Sources: Beans,
oats, wild salmon
You Need: Potassium –
necessary for building
muscles
Top Sources: Beans,
potatoes, bananas
You Need: Vitamin E –
reduces inflammation
Top Sources: Almonds,
sunflower seeds, red
bell peppers
You Need: Water –
maintains balance of
electrolytes
Top Sources: Water,
fruits, vegetables
You Need: Electrolytes
(allow muscles to
contract/relax):
You Need: Calcium
Top Sources: Nonfat
yogurt, collard greens,
broccoli
You Need: Magnesium
Top Sources: Beans,
spinach, green peas
You Need: Potassium
Top Sources: Beans,
potatoes, bananas
You Need: Phosphorus
Top Sources: Lentils,
sardines, salmon
You Need: Bromelain –
reduces swelling, speeds
recovery
Top Source: Pineapple
You Need: Vitamin K –
helps with blood clotting
Top Sources: Collard
greens, spinach, broccoli
You Need: Vitamin C –
spurs collagen synthesis
Top Sources: Red/
yellow bell peppers,
kiwi, oranges
You Need: Iron – helps
oxygenate blood
Top Sources: Cooked
clams, spinach, green
peas
You Need: Protein –
important for collagen
formation
Top Sources: Beans,
oats, wild salmon
You Need: Vitamin A –
fights infection
Top Sources: Sweet
potatoes, butternut
squash, carrots
You Need: Vitamin C –
helps inactivate bacteria
Top Sources: Red/
yellow bell peppers,
kiwi, oranges
You Need: Manganese –
required for collagen
formation
Top Sources: Oats,
pineapple, blackberries
You Need: Bromelain –
digests dead cell matter
Top Source: Pineapple
You Need: Zinc –
supports cell repair
Top Sources: Oysters,
beans, oats
14 Food For Thought SPRING
E ATING
Sprains
Fractures
You Need: Vitamin C –
spurs collagen synthesis
Top Sources: Red/
yellow bell peppers,
kiwi, oranges
You Need: Omega-3
fatty acids – reduce
inflammation
Top Sources: Wild
salmon, walnuts, flaxseed
You Need: Anthocyanins –
reduce inflammation
Top Sources:
Blueberries, cherries,
blackberries
You Need: Bromelain –
reduces swelling
Top Source: Pineapple
You Need: Calcium –
required for bone
formation
Top Sources: Nonfat
yogurt, collard greens,
broccoli
You Need: Vitamin D –
promotes calcium
absorption
Top Sources: Oysters,
button mushrooms,
sardines, sunshine
You Need: Magnesium –
supports bone structure
Top Sources: Beans,
spinach, green peas
You Need: Folate –
counters homocysteine,
linked to increased risk
of fractures
Top Sources: Beans,
spinach, broccoli
You Need: Vitamin K –
enhances mineral-binding
capacity of bone proteins
Top Sources: Collard
greens, spinach, broccoli
For more information and links to research visit www.dolenutrition.com
dolenutrition.com 15
What you need
TO E AT E V E RY DAY A N D W H Y
Learn what nutrients you need to maintain
health – plus Superfoods with targeted benefits.
EYES
B RAI N
BLUEBERRIES
STRAWBERRIES
SPINACH
SPINACH
CHICORY GREENS
CARROTS
SWEET POTATO
what you need
M AC R O N U T R I E N T S
Fiber
Protein
Fats-Omega 3
Complex Carbohydrates
Water
V I TA M I N S
Vitamin
Vitamin
Vitamin
Vitamin
Vitamin
Vitamin
Biotin
Folate
A
C
E
D
K
B Complex
H E A RT
WATERMELON
BANANAS
BLACKBERRIES
RASPBERRIES
M I N E RALS
SKIN
RED BELL PEPPERS
COLLARD GREENS
PAPAYA
JOINTS
CHERRIES
PINEAPPLE
Calcium
Iron
Copper
Manganese
Potassium
Magnesium
Selenium
Chromium
Zinc
P H Y TO C H E M I C A L S *
BONES
ARUGULA
BROCCOLI
KALE
IMMUNITY
CANTALOUPE
ROMAINE LETTUCE
RED BELL PEPPERS
PAPAYA
A N T I OX I DA N T
BROCCOLI SPROUTS
ARTICHOKES
CRANBERRIES
RAISINS
Alpha-Carotene
Beta-Carotene
Lutein/Zeaxanthin
Lycopene
Resveratrol/Pterostilbene
Phenolic Acids (Ellagic Acid)
Anthocyanins
Flavonols (Quercetin)
Bromelain
* (Not required but may play important roles in preventing
16 Food For Thought SPRING
why you need it
where you can get it
Helps manage cholesterol and reduce hunger.
Essential for building muscle.
Promotes brain and heart health.
Gives all cells in your body the energy they need.
Supports & maintains body functions, & body temperature.
Raspberries, blackberries, oranges, green peas, oats, beans.
Fish, soybeans, green peas, nonfat dairy products.
Salmon, flaxseeds, walnuts.
Fruits, vegetables, & whole grains.
Water, fruits & vegetables.
Essential for healthy skin, eyesight & fighting infections.
Promotes collagen formation, immune function & wound healing
May slow aging process & help bolster the immune system.
Essential for bone density & nervous system function.
Essential for blood clotting & can help maintain bone density.
Boosts metabolism & helps repair DNA.
Helps with carbohydrate & amino acid metabolism.
Supports heart health. Essential for pregnant women.
Sweet potatoes, carrots, pumpkin, spinach, squash, cantaloupe.
Red/yellow bell peppers, pineapples, oranges, broccoli, kiwis.
Red bell peppers, chicory, butternut squash, almonds, soybean oil.
Sunshine, sardines, button mushrooms, oysters.
Spinach, broccoli, Brussels sprouts, lettuce, watercress, chicory.
Green peas, green leafy vegetables, beans.
Cauliflower, peas, avocados, bananas, carrots, salmon.
Spinach, broccoli, romaine lettuce, chicory, oranges.
Essential for bone strength & fat metabolism.
Helps oxygenate blood & supports reproduction.
Helps with red blood cell formation.
Promotes bone density & healing process.
Helps manage blood pressure.
Essential for bone health. Helps maintain heart health.
Antioxidant, helps regulate thyroid, promotes prostate health.
Essential for glucose metabolism & muscle function.
Boosts immune system & may reduce duration of cold symptoms.
Soybeans, arugula, collards, nonfat milk & yogurt.
Spinach, green peas, soybeans, blackstrap molasses, lean meats.
Chicory, oats, green peas, mushrooms.
Pineapples, blackberries, raspberries.
Bananas, plantains, broccoli, kiwis, potatoes.
Spinach, green peas, soybeans, almonds.
Portobello mushrooms, salmon, Brazil nuts.
Green bell peppers, apples, bananas, spinach.
Green peas, oats, peanuts, seafood.
Helps maintain healthy heart and lungs.
Promotes eye, lung and heart health.
Promotes eye health in aging adults.
Destroys harmful free radicals & promotes prostate health.
Promotes heart health & helps maintain cholesterol levels.
Combats free radicals & helps slow the effects of aging.
Helps neutralize free radicals and may reduce inflammation.
Protects brain cells.
Promotes joint health.
Carrots, plantains, pumpkin, butternut squash.
Carrots, butternut squash, red bell peppers, lettuce, spinach.
Spinach, leafy greens, green peas, broccoli.
Watermelon, red bell peppers, pink/red grapefruit.
Blueberries, red/purple grapes, cranberries.
Strawberries, raspberries, blackberries, cranberries, walnuts, pecans.
Blueberries, Raspberries, Strawberries.
Onions, apples, red grapes, blueberries, cranberries, green tea.
Pineapples.
certain disease states)
dolenutrition.com 17
THE DOLE NUTRITION INSTITUTE:
FEEDING THE WORLD WITH KNOWLEDGE.
INFORMATION ON NUTRITION AND HEALTH can seem overwhelming.
That’s why Dole Food Company, the largest produce company in
the world, created the Dole Nutrition Institute.
At the Dole Nutrition Institute, our mission is simple: Cultivate
the seeds of nutritional knowledge.
We’re researching new ways your diet can prevent disease and
improve your life. By harvesting information from our own labs
and universities around the world, we’re educating both the public
and policy makers about the pivotal role of proper nutrition.
Where should you turn for definitive information on nutrition?
The Dole Nutrition Institute. Naturally.
Knowledge for a Healthier World
www.dolenutrition.com