What exactly IS food cross-contamination in the kitchen anyway? The cross-contamination of food is pretty much what it sounds like it is! It's when one food, its juices or particles touching and contaminating the presence of another food. Typically, cross-contamination occurs when bacteria from foods are transferred from one surface or utensil to another. It sounds fairly harmless and 'easy' to remedy, except it's really not as surfaces that 'look' clean, may be a breeding ground for viruses, mold and toxic bacterias, each of which, if given enough time, the right temperatures or conditions and some moisture, can grow and thrive to dangerous levels that can make you and your family very sick. But never fear, there are a few fairly simple steps you can take to prevent the cross contamination of the foods in YOUR kitchen fairly easily! Read on to find out how!
Step 1
Wash your hands well!The first step towards avoiding cross contamination of food items is to wash your hands OFTEN. Not just when you start prepping the vegetables for your salad, but in-between cutting the tomatoes and the onions..then again after you answer the phone ... and again after you flip through your recipe book ... and defiantly after you trim the steak of its fat. Your hands are a valuable tool to use in your kitchen, but your fingernails, knuckles and skin can transfer and HOLD dangerous bacterias that you cannot see without a microscope. Wash your hands often with warm water and soap and dry on a CLEAN paper towel or fresh dish cloth EVERY time as 'used' dish towels can be a mecca for bacterias, fungus and viruses. Is there a 'right way' to wash your hands?? Actually there is! Proper hand washing doesn't mean you can just stick your hands under some cold water for 2 seconds and shake the water off or pat them dry on your pants leg. To wash your hands properly, first wet your hands with warm water and then generously soap them up. Vigorously scrub your hands (the backsides as well as the palms), wrists, arms up to the elbows, knuckles, fingernail areas, and between your fingers for 10-15 seconds each. Then rinse well and dry on a fresh paper towel or clean dish towel.
Step 2
Color code your cutting boards to prevent cross contamination.Your kitchen should have at least two cutting boards, one for ready-to-eat foods (most commonly fruits, vegetables, breads, and dairy products like cheese) and a separate one to be used for raw beef, pork, seafood, and poultry. Hard plastic, dishwasher-safe cutting boards are perfect because you can designate a specific color for each food type. Fruits and vegetables could be green, meats could be pink or red, dairy products could be blue. Plastic, glass, or metal cutting boards are the safest as wooden ones can trap or 'soak up' bodily fluids or blood and actually GROW harmful bacteria which can transfer onto your other foods. Make sure to properly wash and sanitize your cutting boards after each use. If you don't have a dishwasher, then use hot, soapy water - and clean out your sink with detergent, a bleach/water solution, or water/vinegar solution for a more natural alternative. Germs thrive in the moist environment of your sink and drain area and could actually re-contaminate clean food if you lay it in the sink to 'drip dry'. Dispose of cracked, scarred, flaking, or crumbling cutting boards and replace with a new one as soon as possible to avoid cross contamination.
Step 3
Salmonella bacteria from raw chicken.When storing raw meats, seafood, and poultry in your refrigerator, the blood or 'juices' can drip onto fruit, veggies, shelving and other foods that you may not remember to 'rewash' thoroughly. Fruits and vegetables should actually be kept in the drawers in the bottom of your refrigerator and even further protected by storing them (once properly washed) into zip lock baggies. If you decide to marinate raw meats, make sure you do so in the refrigerator and not on the kitchen counter. Marinate raw meat in a plastic container or pan with a tight fitting lid or in a zip lock baggie placed into a deep pan to prevent leakage from dripping onto shelves or other foods. Marinade sauce that is used to marinate raw meats, poultry or seafood should be discarded or boiled for 5 minutes before being used on grilled, pan seared, broiled or fried foods as the marinade contains loads of potentially harmful bacterias.
Step 4
Wash all fruits and veggies well!A basic cross-contamination of food in the kitchen can result from slicing open a melon, an apple, or a tomato! The dirt, fertilizer (which could be cow manure), pesticides, or bacteria on the outside skin of common fruits and vegetables can find its way to the inside of that food while you are preparing it! To avoid cross contamination of your fruits and vegetables, rinse anything that can be eaten raw or that needs to be peeled or 'seeded' in running tap water for 2 minutes to remove any traces of chemicals, fertilizers, or visible dirt. When prepping leafy items such as lettuce, spinach, greens, or cabbage; peel away and discard the outermost leaves.
Step 5
Clean all cooking equipment thouroughally!Don't double dip! Use separate utensils to stir sauces, cook vegetables, flip meats, and strain broth or soups. Using the spatula that you flipped those raw burgers with to stir the gravy is NOT a good idea as you can easily transfer bacteria and germs this way. If you are limited to utensils, then wash your utensils in hot soapy water each time you transfer between items. The bowl that you mixed up the meatloaf in needs to be thoroughly washed and sanitized before you use it to mix up the cake batter.
Step 6
What CAN'T you see on your dish sponge?Make sure counters, faucet handles, spoon rests, pan lids, and door knobs on cabinets are clean and sanitized each time you cook or prepare separate items. Did you remember to wipe down that cabinet knob after you grabbed the salt? (remember? you were just mixing up that meatloaf and forgot to add salt; so you grabbed it really quick to throw in a pinch or two...) Germs and bacteria can thrive and grow in all of these places unless regularly cleaned with a solution of warm soapy water, bleach and water, or vinegar and water. See that yellow scrubber sponge? Ever take a look at what might be growing in it under a microscope? Your dish sponge needs to be soaked daily in a solution of bleach and water or boiled to kill lingering bacterias, fungus, and germs. Do not wipe down dishes, counters, tables, or stove tops with a 'used' dish sponge and expect them to NOT cross-contaminate those surfaces with potentially toxic substances.
Step 7
written by mumsthewordIf you found the tips and hints in this article helpful in any way, or if you have additional advice to lend to other ehow readers that may benefit them as well, then please don't forget to post your comments before you leave this page! Thanks so much for reading and rating my work here on ehow!
Thursday, April 22, 2010
FOOD SAFETY
Food safety
Definition
Food safety refers to the conditions and practices that preserve the quality of food to prevent contamination and foodborne illnesses.
Alternative Names
Food - hygiene and sanitation
Function
Food can be contaminated in many different ways. Some food products may already contain bacteria or parasites. The germs can be spread during the packaging process if the food products are not handled properly. Failure to cook or store the food properly can cause further contamination.
Properly handling and preparing food greatly reduces the risks of getting foodborne illnesses.
Food Sources
All foods can become contaminated. Higher risk foods include red meats, poultry, eggs, cheese, dairy products, raw sprouts, and raw fish or shellfish.
Side Effects
Poor food handling and inadequate food safety can cause infection (foodborne illness). Symptoms of foodborne illness vary, but usually include stomach problems. Foodborne illness may be severe and life-threatening, especially in young children, older adults, pregnant women, and people with weakened immune systems.
Recommendations
Wash your hands thoroughly before and after handling any food.
Wash your hands thoroughly after using the bathroom or changing diapers.
Wash your hands after touching animals.
Wash all cutting boards and utensils with hot water and soap after preparing each food item and before moving on to the next food item.
Wear gloves or avoid preparing food if your hands have any cuts or sores.
Avoid cross-contaminating food items -- separate meat, poultry, and seafood from other foods and always wash your hands, utensils, and cutting boards after they come into contact with these products.
Cook to proper temperatures. Cook eggs until both the white and yolk are firm. Fish should be opaque and flake easily. Red meats and poultry should reach an internal temperature of 160 and 180 degrees, respectively. Leftovers must be reheated to at least 165 degrees Fahrenheit.
Refrigerate promptly -- some items such as meat and poultry must be frozen if they are not used within 1 - 2 days. Leftovers should be refrigerated within 2 hours. Keep frozen foods in the freezer until they are ready to be thawed and cooked.
Foods can also be contaminated before they are purchased. Watch for and do not use outdated food, packaged food with a broken seal, and cans that have a bulge. Do not use foods that have an unusual odor or a spoiled taste.
Prepare home-canned foods in clean conditions and very carefully. Home-canned food is the most common cause of botulism.
Definition
Food safety refers to the conditions and practices that preserve the quality of food to prevent contamination and foodborne illnesses.
Alternative Names
Food - hygiene and sanitation
Function
Food can be contaminated in many different ways. Some food products may already contain bacteria or parasites. The germs can be spread during the packaging process if the food products are not handled properly. Failure to cook or store the food properly can cause further contamination.
Properly handling and preparing food greatly reduces the risks of getting foodborne illnesses.
Food Sources
All foods can become contaminated. Higher risk foods include red meats, poultry, eggs, cheese, dairy products, raw sprouts, and raw fish or shellfish.
Side Effects
Poor food handling and inadequate food safety can cause infection (foodborne illness). Symptoms of foodborne illness vary, but usually include stomach problems. Foodborne illness may be severe and life-threatening, especially in young children, older adults, pregnant women, and people with weakened immune systems.
Recommendations
Wash your hands thoroughly before and after handling any food.
Wash your hands thoroughly after using the bathroom or changing diapers.
Wash your hands after touching animals.
Wash all cutting boards and utensils with hot water and soap after preparing each food item and before moving on to the next food item.
Wear gloves or avoid preparing food if your hands have any cuts or sores.
Avoid cross-contaminating food items -- separate meat, poultry, and seafood from other foods and always wash your hands, utensils, and cutting boards after they come into contact with these products.
Cook to proper temperatures. Cook eggs until both the white and yolk are firm. Fish should be opaque and flake easily. Red meats and poultry should reach an internal temperature of 160 and 180 degrees, respectively. Leftovers must be reheated to at least 165 degrees Fahrenheit.
Refrigerate promptly -- some items such as meat and poultry must be frozen if they are not used within 1 - 2 days. Leftovers should be refrigerated within 2 hours. Keep frozen foods in the freezer until they are ready to be thawed and cooked.
Foods can also be contaminated before they are purchased. Watch for and do not use outdated food, packaged food with a broken seal, and cans that have a bulge. Do not use foods that have an unusual odor or a spoiled taste.
Prepare home-canned foods in clean conditions and very carefully. Home-canned food is the most common cause of botulism.
What Is The Difference Between A Chef And A Cook?
There are many instances where people think that a Chef is basically same as a Cook. But it is not the case. A Chef is different from a Cook in many ways. I mean not physically, but in terms of job responsibility and rank in the culinary industry. But both of them also share some similarities where I will briefly talk about it in the rest of this article.
Besides, other than a Chef and Cook, there is also a distinct type of kitchen staff called Food Preparation Worker. Food preparation worker is in the lowest rank among them all in the food service industry organization hierarchy. This article will also cover Food Preparation Worker and talks about its duties briefly.
Chef, Cook and food preparation worker are the most common employees employed in the food service industry such as in a restaurant, hotel, school canteen, hospital cafeteria fast food chains, military services and so on. First of all, a Chef is usually a professional cook who has undergone a formal education and has received a 4 year Bachelor Degree or a 2-year Associate Degree in a culinary college. It’s very common that most of the Chefs in large establishments especially hotels, casino and full-services restaurants have obtained at least a 2-year Associate Degree. If you want to know what a professional Chef is, you can read about it in this article, “What is a Chef?“. The article briefly talks about the profession of Chef and the requirement to become a professional Chef.
In terms of job responsibility, a Chef is responsible for directing the activities of other kitchen staffs such as a Cook and food preparation workers. Usually the Chefs are the one who make the final decision in determining how the food should be cook and presented to the customers. Moreover, a Chef also takes charge in menu planning, recipe creation, food and supply ordering and some specific cooking duties such as a customized meal. Aside from kitchen duties, a Chef is also responsible for some of the management work in an organization. He or she maybe required to do work such as marketing, finance, business planning, communication, purchasing, and some computer work. Leadership skill such as the ability to manage a group of Cooks and kitchen staffs and communicate effectively with them is part of the job function for a professional Chef. Simply put, a Chef is doing more than just cooking and preparing food.
On the other hand, a Cook is ranked lower than a Chef in the organization hierarchy. A Cook is only responsible for all the kitchen duties such as day to day food preparation and all the cooking. Depending on the size of the facility or restaurant, the number of Cooks varies and each Cook is responsible for a different part of the menu or different type of food. For instance, there are fry cooks, vegetable cooks, pastry cooks, and other specialties. There maybe only one Chef in the facility that manages all of these Cooks. A Cook may not require an Associate Degree or a Bachelor Degree to handle the job. Most of the Cooks learn their trade either through apprenticeship or some culinary training in high school or a college. They are not required to handle the management work of the company. Their work function is limited to the duties performed in the kitchen.
Enough of Chef and Cook, the last kitchen staff in the hierarchy is the Food Preparation Worker. Food preparation worker works under the supervision of Chefs and Cooks. They perform duties which require less culinary skills. For example, they may chop vegetables, prepare salads and prepare all the ingredients used by the Chefs and Cooks.
In short, there maybe some job overlapping between a Chef and Cook in some establishments that employs them. But overall, a Chef typically has more training than a Cook, including a culinary degree.
If you found this article useful, please leave a comment.
Besides, other than a Chef and Cook, there is also a distinct type of kitchen staff called Food Preparation Worker. Food preparation worker is in the lowest rank among them all in the food service industry organization hierarchy. This article will also cover Food Preparation Worker and talks about its duties briefly.
Chef, Cook and food preparation worker are the most common employees employed in the food service industry such as in a restaurant, hotel, school canteen, hospital cafeteria fast food chains, military services and so on. First of all, a Chef is usually a professional cook who has undergone a formal education and has received a 4 year Bachelor Degree or a 2-year Associate Degree in a culinary college. It’s very common that most of the Chefs in large establishments especially hotels, casino and full-services restaurants have obtained at least a 2-year Associate Degree. If you want to know what a professional Chef is, you can read about it in this article, “What is a Chef?“. The article briefly talks about the profession of Chef and the requirement to become a professional Chef.
In terms of job responsibility, a Chef is responsible for directing the activities of other kitchen staffs such as a Cook and food preparation workers. Usually the Chefs are the one who make the final decision in determining how the food should be cook and presented to the customers. Moreover, a Chef also takes charge in menu planning, recipe creation, food and supply ordering and some specific cooking duties such as a customized meal. Aside from kitchen duties, a Chef is also responsible for some of the management work in an organization. He or she maybe required to do work such as marketing, finance, business planning, communication, purchasing, and some computer work. Leadership skill such as the ability to manage a group of Cooks and kitchen staffs and communicate effectively with them is part of the job function for a professional Chef. Simply put, a Chef is doing more than just cooking and preparing food.
On the other hand, a Cook is ranked lower than a Chef in the organization hierarchy. A Cook is only responsible for all the kitchen duties such as day to day food preparation and all the cooking. Depending on the size of the facility or restaurant, the number of Cooks varies and each Cook is responsible for a different part of the menu or different type of food. For instance, there are fry cooks, vegetable cooks, pastry cooks, and other specialties. There maybe only one Chef in the facility that manages all of these Cooks. A Cook may not require an Associate Degree or a Bachelor Degree to handle the job. Most of the Cooks learn their trade either through apprenticeship or some culinary training in high school or a college. They are not required to handle the management work of the company. Their work function is limited to the duties performed in the kitchen.
Enough of Chef and Cook, the last kitchen staff in the hierarchy is the Food Preparation Worker. Food preparation worker works under the supervision of Chefs and Cooks. They perform duties which require less culinary skills. For example, they may chop vegetables, prepare salads and prepare all the ingredients used by the Chefs and Cooks.
In short, there maybe some job overlapping between a Chef and Cook in some establishments that employs them. But overall, a Chef typically has more training than a Cook, including a culinary degree.
If you found this article useful, please leave a comment.
HOW TO COOK
Cooking methods in the culinary arts include dry heat methods like sautéing and roasting, and moist heat methods such as steaming and braising. Here's an overview of dry heat and moist heat cooking methods, including examples and recipes for each one.
BASIC COOKING METHODS:
Cooking methods in the culinary arts are divided into two categories:
Dry heat cooking, such as roasting, broiling or sautéing.
Moist heat cooking, like braising, steaming or poaching.
Because every cooking method uses either dry heat or moist heat (or sometimes both), classifying them this way ensures that every known method falls into one category or the other.
Dry-Heat Cooking Methods
Dry-heat cooking requires temperatures of 300°F or hotter, and it is the only way to achieve the browning of meats, vegetables and baked goods that in turn develops complex flavors and aromas.
Sautéing & Pan-Frying
Sautéing is a form of dry-heat cooking that uses a very hot pan and a small amount of fat to cook the food very quickly. Like other dry-heat cooking methods, sautéing browns the food's surface as it cooks.
Grilling & Broiling
Grilling and broiling are dry-heat cooking methods that rely on heat being conducted through the air from an open flame. Because air is a poor conductor of heat, broiling and grilling require the food to be quite close to the heat source, which in this case is likely to be an open flame.
Roasting & Baking
Roasting and baking are forms of dry-heat cooking that use hot, dry air to cook food. Because it uses indirect heat, baking and roasting cook food fairly evenly since all of the food's surfaces are exposed to the heat to the same extent.Deep-Fat Frying
deep-frying involves submerging food in hot, liquid fat, it might take some time to get used to the idea that it's actually a form of dry-heat cooking. Although deep-fried foods have a reputation for being oily or greasy, greasy food is merely a sign of poor cooking technique and not an indictment of deep-frying itself.
Moist-Heat Cooking Methods
Moist-heat cooking refers to various methods for cooking food with, or in, any type of liquid — whether it's steam, water, stock, wine or something else. Relative to dry-heat cooking methods, moist-heat cooking uses lower temperatures, anywhere from 140°F on the low end to a maximum of 212°F — which is as hot as water can get.
Poaching,Simmering & Boiling
Poaching, simmering and boiling are three different moist-heat cooking methods where food is cooked either in hot water or in some other cooking liquid such as broth, stock or wine. Each one — poaching, simmering and boiling — can be identified by certain telltale characteristics.
Braising & Stewing
Braising is a form of moist-heat cooking in which the item to be cooked is partially covered with liquid and then simmered slowly at a low temperature. Though it can be done on the stovetop, braising is best done in the oven, because the heat fully surrounds the pot and causes the food to cook more evenly than if it were only heated from below.
Cooking With Steam
Steaming is a moist-heat cooking technique that employs hot steam to conduct the heat to the food item. Steaming can be done on a stovetop, with a pot containing a small amount of liquid that is brought to a simmer. The item to be cooked is then placed in a basket suspended above the liquid and the pot covered.
BASIC COOKING METHODS:
Cooking methods in the culinary arts are divided into two categories:
Dry heat cooking, such as roasting, broiling or sautéing.
Moist heat cooking, like braising, steaming or poaching.
Because every cooking method uses either dry heat or moist heat (or sometimes both), classifying them this way ensures that every known method falls into one category or the other.
Dry-Heat Cooking Methods
Dry-heat cooking requires temperatures of 300°F or hotter, and it is the only way to achieve the browning of meats, vegetables and baked goods that in turn develops complex flavors and aromas.
Sautéing & Pan-Frying
Sautéing is a form of dry-heat cooking that uses a very hot pan and a small amount of fat to cook the food very quickly. Like other dry-heat cooking methods, sautéing browns the food's surface as it cooks.
Grilling & Broiling
Grilling and broiling are dry-heat cooking methods that rely on heat being conducted through the air from an open flame. Because air is a poor conductor of heat, broiling and grilling require the food to be quite close to the heat source, which in this case is likely to be an open flame.
Roasting & Baking
Roasting and baking are forms of dry-heat cooking that use hot, dry air to cook food. Because it uses indirect heat, baking and roasting cook food fairly evenly since all of the food's surfaces are exposed to the heat to the same extent.Deep-Fat Frying
deep-frying involves submerging food in hot, liquid fat, it might take some time to get used to the idea that it's actually a form of dry-heat cooking. Although deep-fried foods have a reputation for being oily or greasy, greasy food is merely a sign of poor cooking technique and not an indictment of deep-frying itself.
Moist-Heat Cooking Methods
Moist-heat cooking refers to various methods for cooking food with, or in, any type of liquid — whether it's steam, water, stock, wine or something else. Relative to dry-heat cooking methods, moist-heat cooking uses lower temperatures, anywhere from 140°F on the low end to a maximum of 212°F — which is as hot as water can get.
Poaching,Simmering & Boiling
Poaching, simmering and boiling are three different moist-heat cooking methods where food is cooked either in hot water or in some other cooking liquid such as broth, stock or wine. Each one — poaching, simmering and boiling — can be identified by certain telltale characteristics.
Braising & Stewing
Braising is a form of moist-heat cooking in which the item to be cooked is partially covered with liquid and then simmered slowly at a low temperature. Though it can be done on the stovetop, braising is best done in the oven, because the heat fully surrounds the pot and causes the food to cook more evenly than if it were only heated from below.
Cooking With Steam
Steaming is a moist-heat cooking technique that employs hot steam to conduct the heat to the food item. Steaming can be done on a stovetop, with a pot containing a small amount of liquid that is brought to a simmer. The item to be cooked is then placed in a basket suspended above the liquid and the pot covered.
THE HEALTH BOOSTER
The phrase "eat your fruits and vegetables" is practically a mantra these days. But which choices are best? Scientists once thought all the body needed to function properly were the carbohydrates, fat, protein, minerals, vitamins, and water in food. Now they’ve discovered other equally potent ingredients in fruits and vegetables called "PhytoChemicals" ("phyto" means plant).
Here are some of the foods, which are health boosters and tastes good too.
GARLIC:
Of all plants with medicinal purposes, garlic is probably the most widely hailed. It’s been said to bolster the immune system, prevent cancer and heart disease, and act as an antibiotic. Even ancient Greek literature abounds with anecdotes about the wondrous qualities of garlic. It’s one of those foods that have more than nutritional benefits. The allium family – including garlic, onions and leeks – contains a chemical called allicin that may curb cancers of the gastrointestinal tract.
Although garlic’s role as a cancer fighter has not passed rigorous testing, the evidence that it can lower cholesterol is strong. A survey of 16 clinical trials found garlic lowered cholesterol by 12 percent. Not all supplements work as well as plain garlic, so stick with the fresh stuff.
How much do you need? To lower your cholesterol, try one or more cloves a day, chopped or crushed.
SPINACH:
Remember Mom’s admonition to eat carrots because they’re good for your eyes? Mom probably should have promoted spinach instead. Dark green leaves like spinach, collard greens and kale contain lutein and zeaxanthin, phytochemicals that may protect your eyes as you age.
A study in the journal of the American Medical Association found that, people 55 and over who ate 5 to 6 servings of spinach or collard greens a week were one-eighth as likely to suffer from macular degeneration (a leading cause of blindness) as those who ate one serving or less a month.
How much do you need? Try to eat 5-6 cups a week.
BROCOOLI AND IT'S COUSINS:
Evidence is mounting that broccoli and related vegetables (such as cabbage, cauliflower and Brussels sprouts) lower the risk of lung, stomach and other cancers. The substances that make these vegetables so healthy, aside from vitamins, could be glucosinolates. One chemical in this group – called indole-3-carbinol (I3C) – may protect against breast cancer. In fact, researchers are examining the possibility of putting I3C in a pill to combat breast cancer. Still, it’s too early to say whether this or any other food will truly prevent the disease.
How much do you need? Aim for several 1/2-cup servings a day.
CITRUS FRUITS:
Oranges, lemons, limes and grapefruit are excellent sources of vitamin C, folate and fiber (all linked to reduce cancer risks). But their oil is also high in a lesser-known chemical called limonene, which has been shown to fight tumors in laboratory animals. Researchers are testing a limonene derivative in-patients with advanced cancers. So far the final word’s not in about limonene’s benefits. Most of it is found in the pulp and peelings of citrus, but you can also get a high concentration in juice. So drink up.
How much do you need? Nutritionists recommend 2-4 servings of fruit (3/4 cup juice or 1/2 cup of fruit per helping) daily.
GRAPES AND THEIR JUICES:
The news that drinking wine – particularly red wine – is associated with a lower risk of heart disease has received a big play. In fact, heart disease takes the least toll in countries where people drink it the most – France, in particular. Scientists suspect most of the benefits come from nonalcoholic flavonoids in red wine, particularly phenolics in grape skins. Some benefits of wine may also come from the alcohol, which raises "good" HDL cholesterol. Until more studies come in, scientists agree: don’t take up drinking to protect your heart. Since alcohol is linked to higher risks of some cancers, stick with purple grape juice or eat red and black grapes, which have more phenolics than green grapes.
How much do you need? Nutritionists suggest 2-4 servings of fruit a day. Drink wine in moderation.
TOMATOES:
The phytochemical most studied in tomatoes is a carotenoid called lycopene. The verdict: this compound may prevent prostate cancer. A study reported that men who ate ten or more servings of tomato-based foods a week had only half the risk of developing prostate cancer as those who ate fewer than two servings. Tomato sauce had the most significant effect. And yes, even ketchup is rich in lycopene. Tomatoes are compelling for lung and stomach cancers as well. Lycopene may also be one reason fruits and vegetables lower the risk of heart disease. A study compared lycopene levels of people in ten European countries; those with the highest levels ran only half the risk of a heart attack.
Not a fan of tomatoes? Other sources of lycopene are apricots, watermelon and papaya.
How much do you need? Try to eat 1 � cups of tomato sauce a week, or 5 or more cups of tomatoes.
Here are some of the foods, which are health boosters and tastes good too.
GARLIC:
Of all plants with medicinal purposes, garlic is probably the most widely hailed. It’s been said to bolster the immune system, prevent cancer and heart disease, and act as an antibiotic. Even ancient Greek literature abounds with anecdotes about the wondrous qualities of garlic. It’s one of those foods that have more than nutritional benefits. The allium family – including garlic, onions and leeks – contains a chemical called allicin that may curb cancers of the gastrointestinal tract.
Although garlic’s role as a cancer fighter has not passed rigorous testing, the evidence that it can lower cholesterol is strong. A survey of 16 clinical trials found garlic lowered cholesterol by 12 percent. Not all supplements work as well as plain garlic, so stick with the fresh stuff.
How much do you need? To lower your cholesterol, try one or more cloves a day, chopped or crushed.
SPINACH:
Remember Mom’s admonition to eat carrots because they’re good for your eyes? Mom probably should have promoted spinach instead. Dark green leaves like spinach, collard greens and kale contain lutein and zeaxanthin, phytochemicals that may protect your eyes as you age.
A study in the journal of the American Medical Association found that, people 55 and over who ate 5 to 6 servings of spinach or collard greens a week were one-eighth as likely to suffer from macular degeneration (a leading cause of blindness) as those who ate one serving or less a month.
How much do you need? Try to eat 5-6 cups a week.
BROCOOLI AND IT'S COUSINS:
Evidence is mounting that broccoli and related vegetables (such as cabbage, cauliflower and Brussels sprouts) lower the risk of lung, stomach and other cancers. The substances that make these vegetables so healthy, aside from vitamins, could be glucosinolates. One chemical in this group – called indole-3-carbinol (I3C) – may protect against breast cancer. In fact, researchers are examining the possibility of putting I3C in a pill to combat breast cancer. Still, it’s too early to say whether this or any other food will truly prevent the disease.
How much do you need? Aim for several 1/2-cup servings a day.
CITRUS FRUITS:
Oranges, lemons, limes and grapefruit are excellent sources of vitamin C, folate and fiber (all linked to reduce cancer risks). But their oil is also high in a lesser-known chemical called limonene, which has been shown to fight tumors in laboratory animals. Researchers are testing a limonene derivative in-patients with advanced cancers. So far the final word’s not in about limonene’s benefits. Most of it is found in the pulp and peelings of citrus, but you can also get a high concentration in juice. So drink up.
How much do you need? Nutritionists recommend 2-4 servings of fruit (3/4 cup juice or 1/2 cup of fruit per helping) daily.
GRAPES AND THEIR JUICES:
The news that drinking wine – particularly red wine – is associated with a lower risk of heart disease has received a big play. In fact, heart disease takes the least toll in countries where people drink it the most – France, in particular. Scientists suspect most of the benefits come from nonalcoholic flavonoids in red wine, particularly phenolics in grape skins. Some benefits of wine may also come from the alcohol, which raises "good" HDL cholesterol. Until more studies come in, scientists agree: don’t take up drinking to protect your heart. Since alcohol is linked to higher risks of some cancers, stick with purple grape juice or eat red and black grapes, which have more phenolics than green grapes.
How much do you need? Nutritionists suggest 2-4 servings of fruit a day. Drink wine in moderation.
TOMATOES:
The phytochemical most studied in tomatoes is a carotenoid called lycopene. The verdict: this compound may prevent prostate cancer. A study reported that men who ate ten or more servings of tomato-based foods a week had only half the risk of developing prostate cancer as those who ate fewer than two servings. Tomato sauce had the most significant effect. And yes, even ketchup is rich in lycopene. Tomatoes are compelling for lung and stomach cancers as well. Lycopene may also be one reason fruits and vegetables lower the risk of heart disease. A study compared lycopene levels of people in ten European countries; those with the highest levels ran only half the risk of a heart attack.
Not a fan of tomatoes? Other sources of lycopene are apricots, watermelon and papaya.
How much do you need? Try to eat 1 � cups of tomato sauce a week, or 5 or more cups of tomatoes.
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