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Hidden Nutrients in Good For Us Food October 29, 2011

Posted by nrhatch in Food & Drink, Health & Wellness, Humor.

Wikipedia ~ This little piggy (in Public Domain)

When we look at food, we cannot see Vitamins, Minerals, Protein, Fiber, Carbohydrates, or Anti-Oxidants hiding within.

But those Hidden Nutrients in good for us food are the building blocks that nourish our bodies.

If we choose carefully, we get filled up without spreading out.

* It’s bizarre that the produce manager is more important to my children’s health than the pediatrician. ~ Meryl Streep

When putting together your grocery list and planning meals for the coming week, consider adding a few of these Healing Foods:


Asparagus ~ eat freely (not if you suffer from Gout)
Celery ~ calming, good for gout, controls blood pressure
Cruciferous Veggies ~ kale, Brussel sprouts, cauliflower, kohlrabi, mustard & turnip greens, swiss chard
Fennel & Fennel Seeds ~ several medicinal uses
Parsley ~ good source of Calcium, add to soups, sauces, and salads
Peas ~ richest food source of vitamin B1 (improves sleep, appetite, and mood)
Pumpkins, Squash, and Sweet Potatoes ~ beta-carotene and vitamin A
Red Pepper ~ eat freely, either raw or lightly cooked
Seawood ~ reliable source of iodine to avoid an underactive thyroid
Spinach ~ eat up to twice a week, preferably raw
Tomato ~ eat freely, including canned products (without salt)
Watercress ~ eat freely, especially raw


* It’s difficult to think anything but pleasant thoughts while eating a homegrown tomato. ~ Lewis Grizzard

* A world without tomatoes is like a string quartet without violins. ~ Laurie Colwin


Wikipedia ~ Fennel (in Public Domain)

* Fennel is beyond every other vegetable, delicious. It resembles in appearance the largest size celery, perfectly white. There is no vegetable equals its flavour. Indeed I prefer it to every other vegetable, or to any fruit. ~ Thomas Jefferson

* I’m afraid of losing my obscurity. Genuineness only thrives in the dark, like celery. ~ Aldous Huxley

* The turnip is a capricious vegetable, which seems reluctant to show itself at its best. ~ Waverley Root

* Vegetables are a must on a diet.  I suggest carrot cake, zucchini bread, and pumpkin pie.  ~ Garfield (by Jim Davis)

* Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon. ~ Doug Larson


Apples ~ improves joint problems, eat freely (as many as 2-3 day)
Apricots ~ great for potassium, including dried apricots
Bananas ~ improves mood and sleep, consume one a day
Black Currants ~ in spreads made with fruit juice, not sugar
Cherries ~ helps gout sufferers
Citrus Fruits ~ lemons, limes, kumquats, tangerines, tangelos, oranges


* A fruit is a vegetable with looks and money.  Plus, if you let fruit rot, it turns into wine, something Brussels sprouts never do. ~ P.J. O’Rourke

* Life is like eating artichokes; you have got to go through so much to get so little.  ~ Thomas Aloysius (Tad) Dorgan

* You get about as much actual “food” out of eating an artichoke as you would from licking 30 or 40 postage stamps. ~ Miss Piggy

Grains, Beans, Nuts, Seeds & Shellfish:

Brown Rice ~ boosts thiamine levels
Wheat Germ ~ Vitamin E and fiber, sprinkle on salads and cooked dishes
Whole Grains ~ Wheat, Rye, Millet, Kasha, Barley, Quinoi, Corn
Beans & Lentils ~ Kidney, Pinto, Garbanzo, Red, Black, Lentils, Split Peas, Black Eyed Peas
Nuts ~ Walnuts, Pecans, Almonds (calcium, iron, potassium), Peanuts, Pistachios
Seeds ~ Linseed (omega 3 fatty acids), Pumpkin Seeds (best plant source of Zinc)
Shellfish ~ good source of iodine, zinc, omega 3 fatty acids, iron

* I don’t think America will have really made it until we have our own salad dressing.  Until then we’re stuck behind the French, Italians, Russians and Caesarians. ~ Pat McNelis

* You are what you eat.  For example, if you eat garlic you’re apt to be a hermit. ~ Franklin P. Jones

* “Newman, you wouldn’t eat broccoli if it was deep-fried in chocolate sauce.” ~  Jerry Seinfeld

* Money is the root of all evil, and yet it is such a useful root that we cannot get on without it any more than we can without potatoes. ~ Louisa May Alcott

Related posts:  Weekly Photo Challenge ~ Hidden * Mindful Eating ~ The French Paradox (Psychology Today) * Focus On What You’re Gaining


1. Tilly Bud - October 29, 2011

I love the Franklin P. Jones quote.

nrhatch - October 29, 2011

I think my favorite is the Waverly Root quote about turnips. I love thinking about my food having a personailty. 😀

2. Piglet in Portugal - October 29, 2011

I wish they would include health and fitness in the lesson plans in schools.

Great post Nancy!

nrhatch - October 29, 2011

We did have health and nutrition in gym for part of one year in high school.

We also covered it a bit in Home Economics . . . right before we cooked Pronto Pups (hotdogs, dipped in batter, and deep fried). 😆

3. Nandini - October 29, 2011

Great interpretation! And information is helpful. 🙂

nrhatch - October 29, 2011

As soon as I saw the challenge, HIDDEN, I thought of food and all the stuff hidden from view.

4. Carl D'Agostino - October 29, 2011

I take 12 mg lycopene every day

nrhatch - October 29, 2011

From WebMD:

Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is found in watermelons, pink grapefruits, apricots, and pink guavas. It is found in particularly high amounts in tomatoes and tomato products. In North America, 85% of dietary lycopene comes from tomato products such as tomato juice or paste.

One cup (240 mL) of tomato juice provides about 23 mg of lycopene. Processing raw tomatoes using heat (in the making of tomato juice, tomato paste or ketchup, for example) actually changes the lycopene in the raw product into a form that is easier for the body to use. The lycopene in supplements is about as easy for the body to use as lycopene found in food.

People take lycopene for preventing heart disease, “hardening of the arteries” (atherosclerosis); and cancer of the prostate, breast, lung, bladder, ovaries, colon, and pancreas. Lycopene is also used for treating human papilloma virus (HPV) infection, which is a major cause of uterine cancer. Some people also use lycopene for cataracts and asthma.

Lycopene is a powerful antioxidant that may help protect cells from damage. This is why there is a lot of research interest in lycopene’s role, if any, in preventing cancer.


5. Crowing Crone Joss - October 29, 2011

great information. We all need to eat health giving foods instead of chemicals, sugar, and food colouring!
Am sharing this on fitfineforever blog.

nrhatch - October 29, 2011

What I’m focused on at the moment is eating a COLORFUL variety of fruits and veggies at every meal.

6. http nrhatch wordpress com 2011 10 29 hidden… « Fit & Fine Forever - October 29, 2011
7. theonlycin - October 29, 2011

Didn’t Steve McQueen make salad dressing?

nrhatch - October 29, 2011

Do you mean Paul Newman? He created a food line called Newman’s Own which is all natural, no artificial preservatives. He donates the profits to “do good.”


Their slogan ~ “Shameless exploitation in pursuit of the common good.”

Newman’s Own was supposed to be a tiny boutique operation-parchment labels on elegant wine bottles of antique glass. We expected train wrecks along the way and got, instead, one astonishment followed by another astonishment followed by another. We flourished like weeds in the garden of Wishbone, like silver in the vaults of finance. A lot of the time we thought we were in first gear we were really in reverse, but it didn’t seem to make any difference. We anticipated sales of $1,200 a year and a loss, despite our gambling winnings, of $6,000. But in these twenty-six years we have earned over $300 million, which we’ve given to countless charities. How to account for this massive success? Pure luck? Transcendental meditation? Machiavellian manipulation? Aerodynamics? High colonics? We haven’t the slightest idea.


8. gitikapartington - October 29, 2011

I am going to post the huxley qutoe…lovely thanks x

nrhatch - October 29, 2011

That’s a great quote ~ I my anonymity and obscurity . . . no one but me cares what I do. 😀

9. Maggie - October 29, 2011

I love tomatoes. They’re great sliced and sprinkled with herbs.

nrhatch - October 29, 2011

Same here, Maggie!

I love tomatoes on the plate, in salads, and on bread, drizzled with olive oil and a sprinkle of garlic salt and pepper.

10. Maggie L R - October 29, 2011

This is a great post, I have a passion for healthy eating. I have sworn off anything processed or white and it seems to be making me feel so much better and more energetic.

nrhatch - October 29, 2011

We have veered away from white flour, white sugar, white bread, white rice, and white pasta since they’ve been stripped of most nutrients and fiber.

I still enjoy white BEANS! 😀

11. Just A Smidgen - October 29, 2011

Too funny… “a fruit is a vegetable with looks and money..” Thanks for the healthy reminder today!

nrhatch - October 29, 2011

Glad you enjoyed, JAS! Eat healthy. Be happy. 😀

12. suzicate - October 29, 2011

Love veggies and fruits…unfortunately I also love chocolate, caramel, etc…

nrhatch - October 29, 2011

I tend to eat healthy meals . . . and less than stellar snacks. 😳

I’m trying to eat a bit more good for me stuff at mealtimes to cut back on my “snack attacks.” But Paula’s post yesterday shares MORE GOOD NEWS about Chocolate . . . just in time for HALLOWEEN!

13. Rufus' Food and Spirits Guide - October 29, 2011

Fruits and veggies are fabulous. These post always make me want to head to the produce section.

nrhatch - October 29, 2011

That’s my master plan . . . encouraging readers to linger longer as they ponder produce! 😀

14. Weekly Photo Challenge ~ Hidden | Piglet in Portugal - October 29, 2011

[…] especially enjoyed Spirit Lights the Way interpretation of “Hidden” It is both ingenious and informative! […]

nrhatch - October 29, 2011

Thanks, PiP! Glad you enjoyed. I “cheated” though since none of these photos are my own. My bad. 😦

I just couldn’t resist writing this post once I saw what the photo challenge was.

15. sufilight - October 29, 2011

We eat a lot of tomatoes in the forms of tomatoe sauce and diced tomatoes. As usual, I am printing this list, as there are certain veggies and foods I haven’t tried.

I like this quote, lol 🙂 “You are what you eat. For example, if you eat garlic you’re apt to be a hermit”. ~ Franklin P. Jones

nrhatch - October 29, 2011

We’re having “tomatoes” tonight in the form of homemade lasagna with spinach, zucchini, onions, red pepper, carrots, and celery. It just came out of the oven and looks FAB!

16. jakesprinter - October 29, 2011

This is a great post thanks for sharing

nrhatch - October 29, 2011

Thanks, Jake. Glad you enjoyed.

17. barb19 - October 29, 2011

Great information Nancy. They say the more color we have in our fruit and vegies, the healthier it is for us. I agree – and it’s very pleasing to the eye.

nrhatch - October 29, 2011

At one point, I created a sheet of fruits and veggies organized by color ~ Red, Purple, Orange, Yellow, etc. I’ll have to dig it out and share it. The more colors we eat in a given day/week . . . the better we cover all the vitamins and minerals from A to Zinc!

18. Team Oyeniyi - October 29, 2011

Now how can I get my kids to adopt the colourful approach? 😆

I like the quote abotu artichokes – I’ve never eaten them and now I am less likely to!

Love many fot he foods you have listed, Asparagus and Pumpkin particularly are favourites of mine.

Red peppers are eaten by the bagful around here, but the only fruit we manage to get “down the hatch” so far are manderins and apples. Bananas will be easy, when the price drops (the floods killed the crops, sending the prices soaring into the stratosphere).

nrhatch - October 29, 2011

Build on what they do like . . . if they like spaghetti sauce, saute up onions, peppers, carrots, celery, zucchini to stir into it. If they are really “picky” ~ puree the veggies before adding them to the sauce.

Artichokes are delicious, and FUN to eat, but time consuming. I get them occasionally and also buy artichoke hearts ~ both canned and frozen for adding to salads. Red peppers are so good for us . . . that’s a great place to start.

You might find a few ideas here:

19. souldipper - October 29, 2011

Go Veggies! Get an alkaline vs. acid chart and get even more from your food. Help your body digest properly.

Good stuff, Nance.

nrhatch - October 29, 2011

Thanks, Amy. I know next to nothing about balancing alkaline and acid foods. Something new to research. 😀

20. jannatwrites - October 30, 2011

Doug Larson’s quote made me laugh. Lots of great information again. By the way, I totally agree with Garfield. I could definitely get my daily fruit and veggie servings in that way!

nrhatch - October 30, 2011

I adore carrot cake and zucchini bread . . . especially with lots of nuts and raisins. 😀

Even after 14 years as a vegetarian, I still like smelling bacon. 😛

21. Booksphotographsandartwork - October 30, 2011

I saw chocolate covered bacon at World Market. Just imagine. I hear that it is really good.

You are really encouraging me to eat healthier. Keep it up 🙂

nrhatch - October 30, 2011

I’ve had chocolate covered potato chips and chocolate covered pretzels. I love the mix of sweet and salty. 😀

I’ll be doing more “nutrition” posts AFTER Halloween.

22. bluebee - October 30, 2011

And don’t forget the blueberries! 🙂

A delicious take on the theme, Nancy (my heart’s gone into arrhythmia at the thought of anything deep-fried in chocolate sauce – the horror)

nrhatch - October 30, 2011

We bought some blackberries yesterday . . . and added some to whole wheat pancakes this morning. YUMMO!

I tend to avoid almost anything deep fried.
I do NOT avoid chocolate. 😉

23. ElizOF - November 1, 2011

Off grains for now… will add them back soon. 🙂

nrhatch - November 1, 2011

We love fruits and veggies, but grains (rice, pasta, bread, barley) are a wonderful complement. Hope you get the green light soon.

24. Judith - November 1, 2011

Nancy thanks for that list – I shall print it and keep it close by so that I know I am doing the right things when buying vegetables. 🙂

nrhatch - November 1, 2011

Lately, MOST of my time in the grocery store has been spent in the produce department.

25. jeanne - November 1, 2011

Great list of delicious fruits and veggies…we eat most of them but there are a few on the list we are going to give a try. That looks like it took lots of research. Thanks for sharing.

nrhatch - November 1, 2011

We try to eat a variety of fruits and veggies every day ~ some raw and some cooked. I rarely shop for produce from a list since most fruits and veggies have redeeming virtues.

26. Gracie Sam - November 2, 2011

I like eating veggies and fruits mostly I like veggie salads, but I still don’t like eating brussel sprouts! hehe. Love your post! 🙂

nrhatch - November 2, 2011

I’m with you . . . I love broccoli, kale, cabbage, cauliflower, but brussel sprouts don’t trip my trigger. 😀

If they were the only vegetable available, I would eat a few, but I’d rather have something else.

27. Weekly Photo Challenge ~ Hidden | The Blog Farm - A Growing Blog Community - November 16, 2011

[…] especially enjoyed Spirit Lights the Way interpretation of “Hidden” It is both ingenious and […]

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