food for thought

Vegetarian Times, April, 1999 by Cristin Marandino

ALMONDS

The 16 grams of protein packed into 3/4 cup of almonds is just one huge benefit of this nut. Almonds contain more than twice the daily recommended dietary allowance (RDA) of the antioxidant vitamin E and are a rich source of potassium and iron. They're also a great tool to help keep your digestive system on track. Ten almonds contain about 1.1 grams of dietary fiber (the second-highest content of alt nuts next to the peanut, which contains 1.4 grams per 10 nuts). Trying to avoid dairy? A cup of almonds contains the same amount of calcium as one cup of milk. And although high in calories and fat, almonds mostly contain the monounsaturated kind, the "good" fat, which studies have shown to lower cholesterol and help prevent heart disease.

Sweet Potatoes are far from your regular run-of-the-mill potatoes. In fact, they're technically not even related to the white potato. The orange-fleshed root vegetable is packed with vitamin C and potassium, has almost no sodium and is naturally low in fat. It's also a rich source of beta-carotene, the most familiar member (along with lycopene and alpha-carotene) of the carotenoid family that's long been touted for its ability to battle the carcinogens responsible for tumor growth. The complex carbs found in sweet potatoes are an essential energy source since they're converted into glucose (a sugar used for energy), and are slow to break down. That translates into a great food that will sustain you for the long haul.

Mushrooms

Mushrooms get a bad rap. Many people think of them as nutritional black holes. But in fact, mushrooms are high in protein and many vitamins and minerals, particularly zinc, contain no sugar and are low in carbs. The shiitake mushroom, native to Japan and China, is gaining a lot of attention for its cholesterol-lowering and cancer-fighting effects. Scientists have found that the meaty-textured fungi contains a substance (eritadenine) that can lower cholesterol levels by blocking its absorption into the blood. One study conducted in China found that participants who were fed about three ounces of shiitake mushrooms per day reduced their cholesterol levels by 12 percent in the period of one week This "magical" mushroom has also been shown to stimulate the immune system and improve circulation.