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| but every squeeze adds valuable nutrients to vegetables, fruit salads, fish, and beverages. |
| Papayas |
| Like most other orange fruit and vegetables, papayas are an excellent source of the protective antioxidant beta-carotene. They also contain many other beneficial carotenoids; in fact, when researchers rated thirty-nine foods according to carotenoid content, papayas came in at number one. On top of that, they offer more than 300 percent of the RDA for vitamin C, along with plenty of fiber and potassium. |
| The protease enzymes in papaya, such as papain, are similar to enzymes produced naturally in the stomach and help prevent indigestion. Preliminary studies also indicate that papain may help prevent ulcers and counteract the irritating effects of aspirin and other drugs. |
| F.Y.I. |
| Avoid canned peaches; they lose almost all their vitamin C in processing and are often canned in heavy, sugary syrup. |
| Peaches |
| Peaches and their close relatives, nectarines, are a good source of vitamin C and also provide useful amounts of beta-carotene and fiber. Dried peaches, which are much higher in calories, are also higher in nutrients: a 3½-ounce serving provides about 100 percent of the RDA for iron, plus a hefty dose of potassium, carotenes, and niacin. |
| Pineapples |
| A good source of vitamin C, pineapples also provide potassium and manganese, both essential to maintaining tissue health. Pineapples are even more valuable as a source of bromelain enzymes, which aid digestion by breaking down protein, and |
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