Vibrantly colored vegetables often overshadow the paler
varieties, which many people view as nutritional lightweights. It's
true that color is usually a reliable indicator of the nutrients
inside, and typically the brighter the better. Even so, winter white
vegetables should not be discounted. They may lack the vivid hues of
squashes, carrots, beets and broccoli, but white-colored vegetables
have many overlooked attributes that may surprise you. Brush up on
your nutritional know-how this week.
TODAY
Cauliflower: It's a tremendous source of vitamin C and contains
certain phytonutrients that may help reduce the risk of cancer. The
natural compounds in cauliflower called glucosinolates have been
linked to a decreased risk of breast, colon, bladder, prostate and
lung cancers. Some studies suggest glucosinolates may also help
lower blood pressure.
MONDAY
Celeriac: This ugly duckling relative of celery, often referred
to as celery root, is packed with blood pressure-lowering potassium
and is remarkably high in vitamin K, a nutrient vital for healthy
blood. The knobby, softball-size root vegetable also is a good
source of vitamin C, phosphorus, manganese, vitamin B-6 and fiber. A
Swiss study with rats found that celeriac may help protect against
osteoporosis.
TUESDAY
Onions: 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 may help fight Alzheimer's
disease by protecting brain cells from oxidative stress. Onions also
have anti-inflammatory properties that may reduce the severity of
symptoms related to arthritis, asthma and even the flu.
WEDNESDAY
Parsnips: 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.
THURSDAY
White beans: White navy and Great Northern beans have more fiber
than any other legume. Just one 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.
FRIDAY
Potatoes: The second-most food consumed in the United States
(milk is No. 1) is low in sodium and high in potassium, and has more
antioxidants than carrots or tomatoes. A single potato, with the
skin on, has about 100 calories, and is a good source of vitamin C,
vitamin B6, folic acid, beta-carotene and iron.
SATURDAY
Jicama: This Mexican vegetable has many fruit-like qualities --
not just its apple-like crispness and pear-like flavor, but also its
quantity of vitamin C. Just a half-cup has 40 percent of the daily
minimum requirement. They're also high in fiber, and like celeriac,
a Swiss study found them to be a potential defender against
osteoporosis.
Chicago Tribune, Bill Pitcher