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| SMART SOURCES |
| Vegetable Chronicles, an audio series recently produced for public radio, examines the role of fruits and vegetables in preventing heart disease, cancer, diabetes, and other illnesses. It also offers tips on incorporating more0 produce into your meals, along with easy-to-prepare recipes and chefs' shortcuts. To order the set of four one-hour audiocassettes, call 800-554-7836. |
| Kohlrabi |
| The marriage of a cabbage and a turnip, kohlrabi offers the advantages of both. This oft-overlooked vegetable offers 150 percent of the RDA for antioxidant vitamin C and more than 10 percent of the RDA for vitamin E. It's also rich in potassium and folic acid. Like other crucifers, kohlrabi contains anticancer compounds that help inhibit tumor formation and growth. |
| Lettuce |
| Yes, it's 95 percent water, but don't let that fool you: lettuce is a wonderful source of nutrients. But go for the dark-leaf varieties; a whole head of iceberg won't give you the nutrition you'll find in a cup of romaine leaves. Darker leaves are especially important for their beta-carotene content; the darker the leaves, the more antioxidants they contain. Plus romaine is high in vitamin C and folic acid and contains potassium, some calcium, and a little iodine and iron. It also has antioxidant phytonutrients including flavonoids, coumarins, and lactucin. |
| Mustard Greens |
| These dark leafy greens are as flavorful as they are healthy. Like other cruciferous vegetables, mustard greens contain indoles, compounds that help deactivate the estrogens that cause tumor growth. Plus one cup of cooked mustard greens provides almost 100 percent of the RDA for beta-carotene, 50 percent for vitamin C, and more than 10 percent for iron and calcium. |
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