Pale produce, a forgotten source of nutrients
Written by Robert Smith
Sunday, 23 February 2014
According to a report in Advances in Nutrition, a journal published by the American Society for Nutrition, it's high time that we take a closer look at the health benefits of pale produce, not just colorful ones.
The report, "White Vegetables: A Forgotten Source of Nutrients,"
outlines the benefits of pale produce and suggests that Americans
consider incorporating more of them in their diets to obtain the
nutrients that are often overlooked in favor of foods that have deeper
"It's recommended that the variety of fruits and vegetables
consumed daily should include dark green and orange vegetables, but no
such recommendation exists for white vegetables, even though they are
rich in fiber, potassium and magnesium," says Connie Weaver, professor
of nutrition science at Purdue University. "Overall, Americans are not
eating enough vegetables, and promoting white vegetables, some of which
are common and affordable, may be a pathway to increasing vegetable
consumption in general."
Weaver explains that such vegetables include, but are not limited to, onions, parsnips, potatoes, mushrooms and cauliflower.
Let's take a closer look at a few of these pale vegetables and their related health benefits.
potato actually has more potassium than a banana," says Weaver. It's
considered the third most abundant mineral in our bodies and, as such,
is important in everything from regulating electrolyte balance to
lowering blood pressure.
Fennel is a good source of fiber, potassium and folate, making this pale vegetable ideal for cardiovascular and colon health.
are blooming with antioxidants that have been shown to help with
protection against heart disease and cancer. In fact, a study in the
European Journal of Epidemiology showed that women who ate more onion
than garlic actually had a reduced risk of breast cancer.
to banish belly fat? Mushrooms are a good source of vitamin D. Since
low vitamin D levels have been linked to the need for people to loosen
their belts another notch or two, eating more mushrooms can help keep