March is National Nutrition Month, a yearly event sponsored by the American Dietetic Association (ADA). As they point out, new information about health and nutrition seems to bombard us almost daily. Getting so much information can make it difficult to know what is valid and what is not. Thus the theme of this year's National Nutrition Month is Nutrition: It's a Matter of Fact. As you sift through nutritional information, says the ADA, focus on the facts and look for recommendations based on valid research. If you need help interpreting what you read or hear, seek help from a registered dietitian. With that theme in mind, I'm focusing this month's column on recent nutrition news culled from two current magazines.'
The February issue of Prevention includes news about citrus peel, the value of eating smaller-sized produce, and guidelines on which fish are safer to eat. It turns out citrus peel contains cancer-fighting compounds, one called salvestrol Q40 found in tangerine peel, and another called limonene contained in the peel of oranges, grapefruit, and lemons. Grate well-washed citrus peels (not including the bitter white pith) and use the zest in soups, baked goods, or your next cup of tea.'
Next, when it comes to produce, bigger isn't better. At least that's what a report from the Organic Center, a nonprofit group focused on the benefits of organics, indicates. Apparently smaller produce has more concentrated levels of vitamins, minerals, and other compounds beneficial to health. As fruits and vegetables grow larger, they contain less of what is good for us. Because organic produce often is smaller in size than conventionally grown produce, choosing organic may have a new benefit. But even when buying nonorganic fruits and vegetables, think petite rather than extra large.'
Then there is the fish issue. Eating fish provides the benefits of omega-3 fatty acids, but because of the mercury levels in fish, eating too much can increase the risk of heart disease. The solution: choose fish that contain less mercury and limit your intake to 12 ounces a week. Salmon, shrimp, tilapia, and canned light tuna are safe to eat often. If you choose lobster, mahi mahi, monkfish, or canned albacore tuna, limit your intake to four ounces a week. Because of their high mercury levels, avoid eating swordfish, shark, king mackerel, and tilefish.
A recent article in USA Weekend reported on new research from the Journal of Lifestyle Medicine. Eating your oats provides health benefits beyond lowering cholesterol. The health benefits of oats have been recognized for years, enough so that the Food and Drug Administration approved the use of health claims on oat products over a decade ago. The new research found that in addition to lowering cholesterol levels, eating oatmeal regularly can also reduce hardening of the arteries, the risk of a heart attack, high blood pressure, type 2 diabetes, and weight gain. Using soy milk on your oatmeal may further contribute to reducing blood pressure and cholesterol.
The nutrition advice I've covered here seems sensible and appears in reputable publications. None of it recommends extremes in your food choices. I believe those criteria are a good place to start when considering any health claim.'
Paulette Avery is a registered nurse and a freelance writer who specializes in health issues. You can reach her at averyfam\@comcast.net.
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