Foods At a Glance: Easy Reference Guide--A-Z Foods, Spices, Herbs for Health

By Tina M. Rattan, DNM

Author Dr. Tina M. Rattan believes in a holistic approach to maintaining health and in promoting the body’s natural healing process through nutritional and healthy food choices, enjoyable exercise, spiritual appreciation, and overall quality and love of life. In Foods at a Glance, she provides quick and easy access to attributes of specific foods, spices, and herbs for individuals to make informed, healthy choices. This guide includes properties or components of these items, such as antioxidant, anti-inflammatory, antibacterial, nutritional information including calories, carbohydrates, protein, vitamins, minerals, beneficial effects, possible adverse effects, serving size information, and more. A solid reference work for nutritionists, dieticians, health care professionals, and consumers who want precise information about what they are eating, Foods at a Glance enhances a holistic approach to health and healing for those who want to make enlightened decisions.

• Language: English
• Publisher: Lulu Publishing Services
• Release date: Feb 4, 2017
• ISBN: 9781483462660

Book preview

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FOOD ITEMS

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Adzuki (Aduki) Beans—

*Properties—diuretic, detoxifying

*High in vitamin B9 (folate), fiber, manganese

*Low in fat, cholesterol, sodium

*Contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), protein, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, molybdenum, Omega-6 fatty acids

Beneficial Effects—

*stabilizes cholesterol

*beneficial for heart health

*beneficial for weight loss

*helps prevent birth defects

*boosts bone health

*aids in digestion

*beneficial for energy

*regulates blood pressure

*helps detoxify the body/beneficial for the liver

Possible Adverse Effects—

*adzuki beans are not known as an allergenic food. However, eating too many adzuki beans at one time may cause gas discomfort for some individuals.

Serving Size: one cup cooked adzuki beans, without salt—230 g. Per serving: calories—294, calories from fat—2, total fat—0 g (0% daily value), saturated fat—0 g (0%), trans fat—, cholesterol—0 mg (0%), sodium—18 mg (1%), total carbs—57 g (19%), dietary fiber—17 g (67%), sugars—0, protein—17 g, vitamin A—0%, vitamin C—0%, calcium—6%, iron—26%.

Alfalfa Sprouts—

*Properties—anti-inflammatory, antioxidant

*High in vitamins B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B9 (folate), C, K, fiber, iron, magnesium, phosphorus, zinc, copper, manganese

*Low in fat, calories, sodium, cholesterol

*Contains phytoestrogens, saponins, canavanine (an amino acid), vitamins A, B3 (niacin), B6 (pyridoxine), E, protein, choline, betaine, calcium, potassium, selenium, Omega-3 fatty acids, Omega-6 fatty acids

Beneficial Effects—

*stabilizes cholesterol

*beneficial for heart health

*beneficial for weight management

*regulates blood sugar

*provides anti-cancer benefits

*beneficial for bone health

Possible Adverse Effects—

*possible risk of salmonella; recommend rinsing alfalfa sprouts under running water and draining before eating.

Serving Size: one cup raw alfalfa sprouts—33 g. Per serving: calories—8, calories from fat—2, total fat—0 g (0% daily value), saturated fat—0 g (0%), trans fat—, cholesterol—0 mg (0%), sodium—2 mg (0%), total carbs—1 g (0%), dietary fiber—1 g (3%), sugars—0, protein—1 g, vitamin A—1%, vitamin C—5%, calcium—1%, iron—2%.

Almonds—

*Properties—antioxidant, anti-inflammatory

*High in vitamin E, biotin, manganese, copper

*Low in cholesterol, sodium

*Contains flavonoids, vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), fiber, protein, choline, betaine, calcium, iron, magnesium, phosphorus, potassium, zinc, selenium, Omega-3 fatty acids, Omega-6 fatty acids, molybdenum

Beneficial Effects—

*stabilizes cholesterol

*helps regulate blood sugar

*helps regulate blood pressure

*beneficial for weight management

*beneficial for heart health

*beneficial for weight loss

*helps alkalize the body

*beneficial for brain and bone health

*beneficial for energy

*beneficial for gluten-free diets

Possible Adverse Effects—

*possible allergic reaction—some individuals with tree-nut allergies may experience simple skin itching to severe anaphylactic reactions, such as difficulty breathing. People with known allergies are advised to avoid this food item.

*Note: Almonds contain measurable amounts of oxalates that can become too concentrated in body fluids, may crystallize, and cause health concerns. Individuals with kidney or gallbladder difficulties may wish to avoid eating almonds.

Serving Size: one cup whole almonds—143 g. Per serving: calories—822, calories from fat—592, total fat—71 g (109% daily value), saturated fat—5 g (27%), trans fat—, cholesterol—0 mg (0%), sodium—1 mg (0%), total carbs—31 g (10%), dietary fiber—17 g (70%), sugars—6, protein—30 g, vitamin A—0%, vitamin C—0%, calcium—38%, iron—30%.

Anchovies—

*High in vitamin B3 (niacin), protein, selenium, cholesterol, sodium

*Contains vitamins A, B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), B12 (cobalamin), E, K, protein, choline, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, Omega-3 fatty acids, Omega-6 fatty acids

Beneficial Effects—

*stabilizes cholesterol

*beneficial for heart health

*beneficial for weight loss

*beneficial for bone health

*beneficial for skin health

*beneficial for eye health

Possible Adverse Effects—

*high in sodium if purchased in cans or jars; may eliminate excess salt by rinsing or soaking in cold water for several minutes.

Serving Size: one can anchovies, in oil (2 ounces) —45 g. Per serving: calories—94, calories from fat—39, total fat—4 g (7% daily value), saturated fat—1 g (5%), trans fat—, cholesterol—38 mg (13%), sodium—1650 mg (69%), total carbs—0 g (0%), dietary fiber—0g (0%), sugars—0 g, protein—13 g, vitamin A—0%, vitamin C—0%, calcium—10%, iron—12%.

Apples—

*Properties—antibacterial, antiviral, anti-inflammatory, antioxidant, detoxifying

*High in sugar

*Low in fat, cholesterol, sodium

*Contains phytonutrients, polyphenols, flavonoids, quercetin, vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), C, E, K, fiber, protein, choline, betaine, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, fluoride, Omega-3 fatty acids, Omega-6 fatty acids

Beneficial Effects—

*helps regulate blood sugar

*beneficial for heart health

*helps with digestion

*helps with anemia

*provides anti-cancer benefits

*beneficial for upper respiratory health

Possible Adverse Effects—

*apples are acidic, and overconsumption may damage tooth enamel. Eating apple seeds may be fatal if swallowed in large doses (the seeds contain amygdalin that can release cyanide in the presence of digestive enzymes).

*Note: Apples may contain pesticide residues. Washing apples prior to consumption helps to remove some of the pesticide residue. However, individuals may wish to consider purchasing organically grown apples if this is a concern.

Serving Size: one medium 3" apple—182 g. Per serving: calories—95, calories from fat—3, total fat—0 g (0% daily value), saturated fat—0 g (0%), trans fat—, cholesterol—0 mg (0%), sodium—2 mg (0%), total carbs—25 g (8%), dietary fiber—4 g (17%), sugar—19 g, protein—0 g, vitamin A—2%, vitamin C—14%, calcium—1%, iron—1%.

Apricots—

*Properties—antioxidant, anti-inflammatory

*High in vitamin A, beta-carotene, vitamin C

*Low in calories, fat, cholesterol, sodium

*Contains phytonutrients, flavonoids, quercetin, vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), E, K, fiber, protein, choline, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, Omega-6 fatty acids

Beneficial Effects—

*beneficial for bone health

*beneficial for heart health

*stabilizes cholesterol

*beneficial for skin health

*beneficial for weight management

*beneficial for eye health

*helps maintain electrolyte balance in the body

*provides anti-cancer benefits

*beneficial for red blood cell formation

Possible Adverse Effects—

*sulfites may be found in dried fruit and may affect those with asthma; recommend eating fresh apricots rather than dried apricots.

Serving Size: one apricot—35 g. Per serving: calories—17, calories from fat—1, total fat—0 g (0% daily value), saturated fat—0 g (0%), trans fat—, cholesterol—0 mg (0%), sodium—0 mg (0%), total carbs—4 g (1%), dietary fiber—1g (3%), sugars—3 g, protein—0 g, vitamin A—13%, vitamin C—6%, calcium—0%, iron—1%.

Artichokes—

*Properties—antioxidant, detoxifying

*High in vitamins B9 (folate), C, K, fiber, manganese

*Low in calories, fat, cholesterol

*Contains phytonutrients, flavonoids, vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), B12 (cobalamin), C, D, E, K, protein, choline, betaine, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, selenium, Omega-3 fatty acids, Omega-6 fatty acids

Beneficial Effects—

*stabilizes cholesterol

*aids in digestion

*beneficial for heart health

*beneficial for bone health

*helps prevent birth defects

*helps detoxify the body/beneficial for the liver

*provides anti-cancer benefits

*helps regulate blood pressure

*beneficial for brain health

*helps regulate blood sugar

Possible Adverse Effects—

*individuals with gallstones or gallbladder difficulties may be advised by their physician to avoid artichoke supplements.

Serving Size: one medium cooked artichoke, with salt—120 g. Per serving: calories—64, calories from fat—3, total fat—0 g (1% daily value), saturated fat—0 g (0%), trans fat—, cholesterol—0 mg (0%), sodium—72 mg (3%), total carbs—14 g (5%), dietary fiber—10 g (41%), sugars—1 g, protein—3 g, vitamin A—0%, vitamin C—15%, calcium—3%, iron—4%.

Asparagus—

*Properties—anti-inflammatory, antioxidant, natural diuretic

*High in vitamin A, beta-carotene, vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), C, E, K, fiber, protein, choline, phosphorus, potassium, copper, manganese, selenium, iron, zinc

*Low in calories, cholesterol, sodium

*Contains phytonutrients, flavonoids, quercetin, betaine, calcium, magnesium, Omega-3 fatty acids, Omega-6 fatty acids, asparagine, chromium

Beneficial Effects—

*aids with digestion

*beneficial for heart health

*stabilizes blood sugar

*some anti-cancer benefits

*beneficial for kidney health

*helps prevent birth defects

Possible Adverse Effects—

*some individuals may experience a strong odor from their urine after consuming asparagus. Reportedly, asparagus contains asparagusic acid that breaks down into sulfur-type compounds, thus creating a strong odor. There are no harmful effects to producing or smelling this odor in urine.

*Note: Asparagus contains measurable amounts of purines that can cause excess accumulation of uric acid. This may lead to gout or kidney stone formation. Individuals with gout or kidney problems may wish to limit or avoid eating asparagus.

Serving Size: 4 spears cooked asparagus, without salt—60 g. Per serving: calories—11, calories from fat—2, total fat—0 g (0% daily value), saturated fat—0 g (0%), trans fat—, cholesterol—0 mg (0%), sodium—2 mg (0%), total carbs—1 g (0%), dietary fiber—1g (4%), sugars—0 g, protein—2 g, vitamin A—10%, vitamin C—24%, calcium—1%, iron—2%.

Avocados—

*Properties—anti-inflammatory, antioxidant

*Low in cholesterol, sodium

*Contains phytonutrients, carotenoids, vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), C, E, K, fiber, protein, choline, betaine, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, fluoride, Omega-3 fatty acids, Omega-6 fatty acids

Beneficial Effects—

*aids in carotenoid absorption

*beneficial for heart health

*helps regulate blood sugar

*beneficial for weight management

*helps regulate cholesterol

*beneficial for eye health

Possible Adverse Effects—

*individuals with latex allergies may experience similar reactions with avocados. Some foods, including avocados, contain substances named chitinases that are associated with a latex-fruit allergy.

Serving Size: one avocado—201 g. Per serving: calories—322, calories from fat—247, total fat—29 g (45% daily value), saturated fat—4 g (21%), trans fat—, cholesterol—0 mg (0%), sodium—14 mg (1%), total carbs—17 g (6%), dietary fiber—13 g (54%), sugars—1 g, protein—4 g, vitamin A—6%, vitamin C—33%, calcium—2%, iron—6%.

Bananas—

*Properties—antioxidant

*High in vitamin B6 (pyridoxine)

*Low in calories, fat, cholesterol, sodium

*Contains phytosterols, carotenes, biotin, vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B9 (folate), C, E, K, fiber, protein, choline, betaine, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, fluoride, Omega-3 fatty acids, Omega-6 fatty acids

Beneficial Effects—

*helps regulate blood pressure

*beneficial for heart health

*aids with digestion

*beneficial for weight management

*helps maintain electrolyte balance in the body

*beneficial for eye health

*beneficial for bone health

*provides anti-cancer benefits

*stabilizes cholesterol

Possible Adverse Effects—

*individuals with latex allergies may experience similar reactions with bananas. Some foods, including bananas, contain substances named chitinases that are associated with a latex-fruit allergy.

*Note: Excess consumption of bananas may trigger headaches due to amino acids dilating blood vessels or contribute to fatigue due to a high amount of tryptophan.

*Note: Banana peels are edible and nutritious; they are not poisonous. Recommend washing the banana peel prior to consumption to remove potential pesticide sprays.

Serving Size: one medium banana (7 to 7-7/8 long)—118 g. Per serving: calories—105, calories from fat—3, total fat—0 g (1% daily value), saturated fat—0 g (1%), trans fat—, cholesterol—0 mg (0%), sodium—1 mg (0%), total carbs—27 g (9%), dietary fiber—3 g (12%), sugars—14 g, protein—1 g, vitamin A—2%, vitamin C—17%, calcium—1%, iron—2%.

Barley—

*Properties—antioxidant

*High in fiber, molybdenum, manganese, selenium

*Low in fat, cholesterol, sodium

*Contains phytonutrients, vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), K, protein, choline, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, Omega-3 fatty acids, Omega-6 fatty acids, chromium

Beneficial Effects—

*stabilizes cholesterol

*beneficial for heart health

*helps regulate blood sugar

*beneficial for colon health

*beneficial for bone health

*provides anti-cancer benefits

*helps regulate blood pressure

*beneficial for the immune system

Possible Adverse Effects—

*barley is considered a gluten grain; those with Celiac Sprue or gluten sensitivities may wish to avoid consumption of barley.

Serving Size: one cup cooked, pearled barley—157 g. Per serving: calories—193, calories from fat—6, total fat—1 g (1% daily value), saturated fat—0 g (1%), trans fat—, cholesterol—0 mg (0%), sodium—5 mg (0%), total carbs—44 g (15%), dietary fiber—6 g (24%), sugars—0 g, protein—4 g, vitamin A—0%, vitamin C—0%, calcium—2%, iron—12%.

Beef—

*Properties—antioxidant

*High in zinc, fat, cholesterol

*Low in sodium

*Contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), B12 (cobalamin), D, E, K, protein, choline, betaine, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, selenium, fluoride, Omega-3 fatty acids, Omega-6 fatty acids, cobalt, chromium, nickel, essential amino acids

Beneficial Effects—

*beneficial for muscles

*beneficial for bone health

*beneficial for energy

*helps prevent birth defects

Possible Adverse Effects—

*high in saturated fat and cholesterol.

Serving Size: one serving, 3 oz., 90% lean ground beef (hamburger, ground sirloin)—85 g. Per serving: calories—182, calories from fat—85, total fat—9 g (15% daily value), saturated fat—4 g (19%), trans fat—1 g, cholesterol—73 mg (24%), sodium—52 mg (2%), total carbs—0 g (0%), dietary fiber—0 g (0%), sugars—0 g, protein—23 g, vitamin A—0%, vitamin C—0%, calcium—1%, iron—14%.

Beets—

*Properties—antioxidant, anti-inflammatory, detoxifying

*High in vitamin B9 (folate), fiber, potassium, manganese

*Low in calories, fat, cholesterol

*Contains phytonutrients, flavonoids, vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), C, E, K, protein, choline, betaine, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, selenium, Omega-3 fatty acids, Omega-6 fatty acids

Beneficial Effects—

*beneficial for heart health

*beneficial for blood circulation

*stabilizes cholesterol

*beneficial for eye health

*beneficial for energy

*helps prevent birth defects

*helps detoxify the body/beneficial for the liver

*provides anti-cancer benefits

Possible Adverse Effects—

*approximately 10-15% of U.S. adults may experience beeturia—a reddening of the urine after consuming beets in average amounts. This may not be harmful. However, if one suspects iron-related problems, such as iron deficiency, iron excess, difficulty with iron metabolism, recommend consultation with a healthcare professional.

*Note: Beet greens contain measurable amounts of oxalates that can become too concentrated in body fluids, may crystallize, and cause health concerns. Individuals with kidney or gallbladder difficulties may wish to avoid eating beet greens.

Serving Size: one cup raw beets—136 g. Per serving: calories—58, calories from fat—2, total fat—0 g (0% daily value), saturated fat—0 g (0%), trans fat—, cholesterol—0 mg (0%), sodium—106 mg (4%), total carbs—13 g (4%), dietary