From book: Eating on the Wild Side
By Jo Robinson
This new reesearch based on 6000 plus scientific studies. Over 400 generations, we eliminated nutrients & replaced our once-wild fruits & vegetables with better-tasting, easy-to-harvest varieties that are full of starch & sugar, but lack the vitamins, minerals, & polypohenols of the original wild versions.
Current sweet corn has the same impact on your blood sugar as eating a Snickers bar or a doughnut.
Only recently has science studied phytonutrients & how to preserve them during storing & cooking.
Counter intuitively, most berries increase their antioxidant activity when you cook them. Canned blueberries have MORE PHYTONUTRIENTS than fresh ones, provided you drink the juice. Simmering tomatoes for hours triples the lycopene content.
Here are a few easy things you can do:
Broccoli: To preserve nutrients, chill upon harvesting & eat in 4 days from harvest. Supermarket Broccoli, exposed to warm air, loses 80% of glucosinolates, 75 % of flavonoids & 50% vitamin C in 10 days.
Best preparation: Raw is best. Next is steaming, but only 4 minutes. Boiling & deep frying, you lose a lot of good stuff. Sauteing in extra virgin olive oil with garlic can actually enhance nutrients.
Apples: Wild apples had 475 times more phytonutrients! Modern varieties have bred out most of the ‘good’ in the apple. Ginger Gold Apples didn’t even register on the scale when tested. Old apple varieties, heritage, have many cancer fighting properties. Studies on Fuji apples, showed virtually no anticancer properties.
Good news! New Zealand has developed a cancer fighting powerhouse of an apple they call Monty’s Surprise! New Zealanders call it Full Monte! The guy who developed it, instead of patenting it, formed a nonprofit to spread the news & give away young trees. Yeah humans!
Until Full Monte is easy to find, here is some helpful info:
Least nutritious: Empire, Ginger Gold, Golden Delicious, Pink Lady.
Always eat the skin. Choose apples with bright color.
Bad news: they’ve been bread for even ripening & shipping & lost most of their lycopene. Smaller & redder is best. For nutrition, cooked is best. Most nutritious are in the canned goods aisle. But try to get them in jars to avoid the BPA in the can lining.
Potatoes: Purple Peruvian potatoes are filled with anthocyanins & have 28 times more bionutrients than our popular Russet Burbank & 166 times more than the Kennebec White. High glycemic property [raises your blood sugar] can be magically altered by refrigerating them for 24 hours, after cooking, creating a low glycemic potato.
Garlic: Healthy property is allicin. If you cook it right after cutting, slicing or crushing, you destroy it. Let sit for 10 minutes, THEN cook it & allicin is still very high.
Berries: Don’t wash until ready to eat them. They have fourty times more antioxidant activity than most vegetables.
Small, wild, dark blueberries are good. Best nutrients, counter intuitively, are canned, as long as you drink the juice. Flash frozen is good. ‘Blueberries show great promise in fighting diseases of civilization. In animal studies, fruit prevented tumor formation, slowed growth of existing timors, lowered blood pressure, reduced arterial plaque buildup, & soothed inflammation. It also prevented obesity & diabetes in rats fed a replica of the typical American diet.