Savoring Winter Whites
Posted January 5, 2009 2:27 PM
Posted in cauliflower, colorless, healthy, nutrition, onions, vegetables, white beans, whites, winter
- Onions: The poor onion is blamed for bad breath and teary eyes, yet the health benefits of this belittled bulb go unnoticed. Onions are one of the best sources of quercetin, a type of phytonutrient that is rapidly gaining attention for its protective powers. One Finnish study found that men with higher intakes of quercetin had a 60 percent lower risk of lung cancer and 20 percent less diabetes and deaths from heart disease. A Cornell University study suggests quercetin might help fight Alzheimer's disease by protecting brain cells from oxidative stress. Onions also have anti- inflammatory properties that might reduce the severity of symptoms related to arthritis, asthma and even flu.
- Parsnips: This ivory tuber might lack the beta carotene in its colorful carrot cousin, but it has other bragging rights. Parsnips are good sources of vitamin C, potassium and folate, a B vitamin that helps the heart and reduces the risk of certain birth defects. You'll also find a hefty dose of dietary fiber in these underrated root vegetables. With a sweet, nutty taste, parsnips are less starchy than potatoes. You can lighten up your favorite recipe of mashed spuds by swapping in some steamed parsnips.
- White beans: Dark beans seem to get all the glory. It's true that deep-pigmented red and black beans have the most antioxidants. Yet, white beans are the fiber champions. White Navy and Great Northern beans have more fiber than any other legume. Just 1 cup provides half your fiber needs for the day. These anemic-looking legumes also provide the most phosphorus, a mineral important for strong bones. Like all beans, the white varieties are good sources of high-quality protein, potassium, folate and fiber, especially the soluble type that can help lower blood cholesterol levels.
Source: YellowBrix, Richmond Times - Dispatch
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