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Page 124
| percent of the RDA for beta-carotenethat's twice as much as you'd get from the same amount of spinach. And it's a good source of other potent antioxidant carotenes, including zeaxanthin and lutein. Because these two compounds are also in the lenses of the eye, researchers believe that eating them may help prevent cataracts. Pumpkin is a good source of fiber and iron (pumpkin seeds are an even better source; see the section on nuts and seeds later in this chapter). |
| F.Y.I. |
| Because sea vegetables are high in sodium, it's best to use them as a flavoring or even as a garnish. |
| Sea Vegetables |
| Also called seaweed, these still-exotic (in this country, anyway) vegetables are an excellent source of protein, soluble fiber, beta-carotene, folic acid, vitamin B 12 an essential nutrient many vegetarians don't get enough ofcalcium, magnesium, potassium, iron, and zinc. Plus they're by far the richest food source of iodine, a mineral |
| Sea Foods |
| These are just a few of the more popular sea vegetables: |
| Kelp, which is often used in soup and stir-fries, is rich in folic acid and magnesium. |
| Kombu has a strong flavor that stands up well in soups; it's a good source of vitamins C and A and calcium. |
| Nori is rich in protein, vitamin C, beta-carotene, and minerals. It's often used as a garnish or to wrap other ingredients, as in sushi. |
| Wakame is similar to kombu and is high in protein, iron, and calcium. It's most commonly used to make Japanese miso soup. |
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