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| The insoluble fiber in oranges helps prevent and relieve constipation and other digestive problems. By moving potentially toxic substances more quickly through your digestive system, it also helps reduce the risk of colon cancer. |
| Tips: |
| Orange peel and oil (found in the peel) are as valuable as the flesh. Add orange zest (strands of orange peel) to salads and baked goods to get their benefits. Oranges begin to lose their vitamin C as soon as they are picked, so eat them as soon as possible. |
| SMART MOVE |
| Michael Janson, M.D., author of The Vitamin Revolution in Health Care, says getting copious amounts of vitamin C is crucial in today's polluted world: "We can't breathe clean air, we can't avoid secondhand cigarette smoke, we can't avoid pesticides and other chemicals. Vitamin C helps to detoxify many of these chemicals." |
| Peas |
| Reduce cholesterol |
| Stabilize blood sugar levels |
| Can help improve mood, appetite, and sleep |
| May help reduce risk of heart disease |
| May help prevent cancer |
| Probably because they've been subjected to the gray, mealy canned peas in high school cafeterias, many people would rate peas low on the taste and nutrition scale. But fresh peas bear no relation to their processed counterparts; delicately delicious, they're also tiny dietary dynamos. |
| Meaty Nutrition |
| Rich in protein and minerals, peas are the vegetable equivalent of liverwithout the fat and cholesterol. |
| A 5-ounce serving of fresh peas gives you a good dose of iron as well as 100 percent of the RDA for thiamin (vitamin B 1)even more than you get from |
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