Oils are liquid fats. Most commercial oils come from plant sources, such as nuts and seeds. Oils are an important part of a balanced diet because, besides being a rich source of energy, they provide essential fatty acids which are the building blocks for cell membranes, especially cells in growing brains. Oils help the body […]
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Olive Oil
Olive oil is made from the flesh of olives rather than the seeds. This means it requires less pressure and lower temperatures during the pressing process, which preserves the nutritional qualities of the oil. Olive oil contains 90 percent unsaturated fats, most of which are the cholesterol-lowering monounsaturates. Olive oil, which by its very nature […]
Pumpkin Seed Oil
This is one of the most healthful oils for several reasons. High-quality pumpkin seed oil contains over 90 percent unsaturated fats and has both omega-6 and omega-3 essential fatty acids in a 3- to-1 ratio. It contains from zero to fifteen percent linolenic acid and from 45 to 60 percent linoleic acid. Unfortunately, the most […]
Sunflower & Safflower Oils
These oils are rich in vitamin E. Because these oils are high in omega 6 fatty acids and contain no omega 3’s, they are less nutritious than canola and flax oils. Even though they contain 90 percent unsaturated fats, they tend to be highly refined oils. Because the high oleic acid variety of these oils […]
Corn Oil
Even though this popular oil contains mostly unsaturated fat, it is higher in saturated fats than most other oils and is usually highly refined and hydrogenated. Like other polysaturated oils, corn oil does lower total cholesterol. While it lowers LDL, it also lowers HDL cholesterol a bit, yet the result is still an improved HDL-to-LDL […]
Peanut Oil
Peanut oil is a favorite cooking oil, especially in stir-fries. Since it is relatively high in saturated fats, which do not turn into trans fatty acids when heated to normal cooking temperatures, it is more useful as a cooking oil than oils that are lower in saturates and higher in omega 3 fatty acids.
Cottonseed Oil
P>Cottonseed oil is one of the most widely used oils, added to many processed foods, such as cereals and potato chips. It is relatively inexpensive and is readily available. Yet, it merits its place on our list of worst oils for several reasons. Cotton is a crop that is heavily sprayed with pesticides, so cottonseed […]
Other Nut Butters
Peanut butter isn’t the only kind of nutbutter you can spread on your whole-wheat bread. Try some variety. • Almond butter is more nutrient-dense than peanut butter. It contains half the amount of saturated fat, less salt (usually), and eight times as much calcium. Peanut butter, however, contains twice as much protein and four times […]
31 Favorite Fruits and the Nutrients They Contain
31 Favorite Fruits and the Nutrients Let’s face it, our food preferences are based on taste, not nutrition, which is why fruit is such a great food. Fruit tastes sweet and interesting. They have an agreeable texture, crunchy like apples, smooth like a peach, and juicy like an orange. And most fruits are surprisingly nutritious. […]
Foods That Boost Your Immune System
10 Foods That Balance Your Immune System Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood […]
How to Read a Package Label
Now that you can wisely evaluate the claims on the front of the package, here is the information you need to interpret the large and small print on the sides and back of the package. “Nutrition Facts” is one of the most useful parts of the food label. This is where you can find out […]
Label Endorsements – Buyer Beware!
Americans have grown to trust organizations, such as the American Heart Association (AHA) and the American Cancer Society (ACS), as benevolent benefactors of our general health and well-being. Not necessarily true. The ACS has gradually lost its credibility for two reasons: devoting precious little of their resources to cancer prevention and selling their endorsement to […]