Nutrients that we need that often end up in the garbage

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I can remember so many times as a child my mother telling me that there was more nutrition in the "pot liquor" and in peels than is often found in the fruit or vegetable itself. I just came across some information that gives surprising information on five commonly used vegetable and fruits.

Celery tops

It's so funny because lately, I have been making lots of soup "from scratch" with celery.  I often look at the stalks thinking that there most be more to get out on this veggie than only in the long pieces.  Well,  nutritionists confrim that there are five times more magnesium and calcium in the leaves than in the stalks.  They are also chock full of vitamin C-and who doesn't need that vitamin this time of year? They are also full of antioxidants and anti-inflammatory compounds.


Suggested use: chop up the leaves with parsley and sprinkle on fish, chick and other poultry. It also makes great garnishment in soup.

Orange Peel

It's interesting to find that orange peels have more fiber than the fruit.  It also is high in flavonoids, an antioxidant with anticancer and antidiabetic compounds. Studies have also shown that these nutrients may even lower LDL cholesterol (the bad one). 

Suggested use:  grate and use on vegetables.  Also, they are great garnishing desserts, cakes, pies, etc.


Broccoli leaves

Broccoli leaves are high in vitamin A and indoles which are cancer fighting compounds.

Suggested use: stir fry in olive oil and season to taste.

Watermelon rind

This was a biggie with my mother. I believe southern tradition includes cooking the rinds. USDA studies show that the rind is high in citrulline, an amino acid that helps dilate blood vessels which improves circulation. 

Suggested use:  blend the rind with lime and add sugar.  For the adventurous, add rum, gin or vodka.

Onions

The thin outer skin is high in quercetin, an anti-inflammatory which reduces blood pressure and prevent plaque build-up in blood vessels.

Suggested use:  Simmer in soups, stews and for gravy.  Discard the skin before serving.

Sources:

Girdwain, Jessica "Eat your Scraps" Oprah Magazine

Supplements that your Child should be taking

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Most consumers are aware of the fact that foods lose important  nutrients in their processing and transport across country.  For example, those delicious Florida oranges loose a lot of the vitamin C  before it reaches the supermarket shelves.  How then do you make up for the nutrient loss? Well, supplementation with vitamins and minerals become a necessity if we want to maintain the health and well being of our children and families. And, for growing children, this is a very important consideration since growth, brain, bone and muscle development are dependent on their nutrition.

This post will present suggestions as to supplementation that our kids could benefit from.

Probiotics

Probiotics refer to the good bacteria that exist in the gut. This is important in maintaining a good balance of microorganisms that help us stay healthy by building up the immune system.

Unfortunately, medications such as antibiotics, steroids and other commonly prescribed medication can destroy this delicate balance by killing off the good bacteria.  Probiotics help to restore this balance. A commonly recommended amount is ten billion live bacteria.  However, check with your doctor, as individual needs may vary.

Essential Fatty Acids

Essential fatty acids are important in behavioral health as a deficit can result in depression.  Nearly flawlesss skin and cardiovascular health are also benefits of taking this nutrient.

Remember, that the fatty acids: omegas 3, 6, and 9 can not be made by the body so our supply is based completely on supplementation.  Cod liver oil is one.  Natural foods sources include codfish and salmon.

Minerals

Minerals are important for healthy skin, hair, nails and bones.  Minerals are inorganic substances that come from soil and water and are absorbed by plants and eaten by animals.The list includes calcium, copper, chromium, selenium, zinc, iodine and potassium. 

Unfortunately, many of our highly refined foods rob us of minerals in the body.    Examples are sodas, caffeine,  refined flour and baked goods. What is the solution?  Supplements are one answer.  Plant sources of food are another and include:nuts, grains, green leafy veggies and beans.

Super Green Foods

This category includes wheat grass, barley and vegetable concentrates.  These foods are alkalinizing which helps the body maintain balance and decreases sickness.

Digestive Enzymes

Digestive enzumes are produced by the pancreas to support the digestion of protein, fat and carbohydrates. With such a varied and often nutritionally void diet, the pancreas is often overworked.  Digestive enzymes can help relieve the pancreas of its workload and increase overall health.

Antioxidants

Antioxidants hlep the body fight off the damage and ravages of free radicals or other invaders to the body like chemicals and stress.

Antioxidants are found in the brightly colored fruits and vegetables such as sweet potatoes, apples, red peppers and pumpkins.

Sources:

D'Antonion, Steven, "Top Seven Supplements for Children" Natural Awakenings Magazine