vitamin A Archives - NFCR

vitamin A

The Amazing Antioxidants in Artichokes

Often seen on menus in dips or on the top of salads, artichokes are a superfood in every sense of the word. They are a naturally rich source of vitamins A, K, C, B-6, thiamine, riboflavin, niacin, folate, calcium, iron, zinc, potassium, magnesium, phosphorous and zinc.

Research has shown that artichokes can help strengthen the immune system, lower cholesterol, detoxify the liver and may also protect against cancer, diabetes, heart attacks and strokes. Artichokes are high in fiber and can help ease digestive issues, reduce blood pressure and even eliminate hangovers.[i]

Cancer-Preventing Antioxidants

Artichokes contain the highest levels of antioxidants of any vegetable (polyphenols, flavonoids, anthocyanins among others) and are loaded with an army of beneficial nutrients that can protect the body from cancer.
One artichoke supplies 25% of the recommended daily requirement of vitamin C. Studies have shown that people with high intakes of vitamin C from fruits and vegetables might have a lower risk of getting many types of cancer, including lung, breast and colon cancer.[ii]

Artichokes are also a great source of silymarin, a flavonoid antioxidant that may help prevent skin cancer.[iii]

Adding Artichokes to Your Diet

It’s easy to start eating more artichokes — you can grill them, bake them, add them to your favorite salads or pasta or team them up with spinach to make a delicious cancer-fighting dip.

Super Spinach & Artichoke Dip

Adapted from a recipe by the Mayo Clinic Staff

Ingredients

  • 2 cups artichoke hearts
  • 1 tablespoon black pepper
  • 4 cups chopped spinach
  • 1 teaspoon minced thyme
  • 2 cloves garlic, minced
  • 1 tablespoon minced parsley
  • 1 cup white beans, prepared
  • 2 tablespoons parmesan cheese
  • 1/2 cup low-fat sour cream

Directions

  • Mix all ingredients together.
  • Put in glass or ceramic dish and bake at 350˚ F for 30 minutes.
  • Serve with whole-grain bread, crackers or vegetables for dipping.
artichoke-dip
Spinach-DYK-57407

[i] https://organicfacts.net/health-benefits/other/health-benefits-of-artichokes.html

[ii] https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

[iii] http://foodfacts.mercola.com/artichoke.html

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Tasty Tomatoes: Anti-Cancer Attributes & A Healthy Recipe

While people debate the age-old question about whether tomatoes are a fruit or vegetable, here’s an undisputed fact: Tomatoes are a good source of vitamins A, C and E, and the antioxidant lycopene.

Studies show that lycopene may help prevent prostate, lung, and stomach cancers. The powerful antioxidant can also help reduce your risk of developing cardiovascular disease by reducing LDL (“bad”) cholesterol and lowering blood pressure. Plus, there’s some evidence that cancers of the pancreas, colon and rectum, esophagus, oral cavity, breast and cervix can be reduced with increased lycopene intake.

 

What Types of Tomato Products Should I Eat?

Lycopene is a lipid-soluble compound, which means that consuming it with fat (oil) increases its bioavailability. So you will obtain more lycopene from the fresh tomatoes in your salad when they are paired with a full fat dressing ins
tead of reduced fat dressing.

Additionally, our bodies extract the most benefit of the lycopene from processed tomato products, such as tomato paste, sauce and ketchup. So keep the tomato-y condiments on hand for a healthy boost!

Need a tomato-heavy recipe suggestion? Try the delicious fish recipe below. Bon appétit!


Sear-Roasted Halibut with Tomato & Capers 

Adapted from Fine Cooking

INGREDIENTS

  • 1 pint cherry or grape tomatoes, halved
  • 2 Tbsp capers, rinsed and chopped
  • 1 1/2 Tbsp chopped fresh oregano
  • 1 1/2  tsp balsamic vinegar
  • Kosher salt and freshly ground black pepper
  • 1 1/2 lb thick skinless halibut fillet (or other mild white fish, like cod), cut into 4 even pieces
  • 1/3 cup all-purpose flour
  • 2 Tbs. extra-virgin olive oil
  • 2 medium cloves garlic, thinly sliced

DIRECTIONS

  1. Position a rack in the center of the oven and heat the oven to 450°F.
  2. In a medium bowl, mix the tomatoes, capers, oregano, vinegar, 1/2 tsp. salt and 1/4 tsp. pepper.
  3. Season the fish with 3/4 tsp. salt and 1/4 tsp. pepper and dredge it in the flour, shaking off the excess. Heat the oil in a 12-inch (preferably nonstick) ovenproof skillet over medium-high heat until shimmering hot. Add the fish, evenly spaced, and cook without touching until it browns and releases easily from the pan (check by gently lifting one of the corners), about 3 minutes. Flip the fish, sprinkle the garlic around it, and cook until the garlic just starts to brown on some edges, about 30 seconds.
  4. Pour the tomato mixture around the fish and transfer the skillet to the oven. Roast until the fish is just firm to the touch and opaque when you pry open a thicker piece with a paring knife, 3 to 6 minutes.
  5. Let the fish rest for a couple of minutes and then serve with the tomato mixture spooned over it.

Related NFCR Research

NFCR-funded researcher Dr. Helmut Sies, a world-renowned scientist in the field of cancer prevention, discovered that lycopene has the highest antioxidant capacity of carotenoids (colorful pigments in fruits and vegetables).

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