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| B vitamins. It also contains ferulic acid, a compound that helps prevent nitrates and nitrites in certain foods from turning into cancer-causing nitrosamines in the body. Bulgur contains antioxidant lignans, which appear to be especially effective in fighting breast and colon cancer and preventing arterial plaque. |
| SMART SOURCES |
| It's Easy to Be Healthy with Pasta, a brochure published byyesthe National Pasta Association, is chock full of nutritious recipes for appetizers, soups, salads, and entrées. For a free copy, send a self-addressed, stamped envelope to: |
| National Pasta Association 2101 Wilson Blvd. Suite 920 Arlington, VA 22201 |
| Millet |
| Like buckwheat, millet is very high in protein, making it an excellent choice for vegetarians. And because it's never highly refined, millet loses none of its essential nutrients, including magnesium, a mineral that's essential for regulating heartbeat and maintaining bone strength and nerve function; studies show it helps ease PMS symptoms as well. Millet is also rich in silicon, which is vital for healthy skin, connective tissue, teeth, eyes, hair, and nails. |
| Quinoa |
| Quinoa is another nutrient-loaded complex carbohydrate that's extremely high in protein. And it's a complete protein, containing all nine of the essential amino acids. Quinoa is particularly rich in the amino acid lysine, which is essential for tissue growth and repair. It's also a very good source of iron: a half-cup serving provides 40 percent of the RDA for men and 27 percent of the RDA for women. Finally, quinoa provides significant doses of magnesium and riboflavin, which regulate heartbeat, maintain blood flow, and prevent dangerous clots. |
| Whole-Grain Bread, Pasta, and Cereals |
| Rich in vitamins, minerals, and complex carbohydrates, whole wheat pastas, cereals, and whole- |
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