Feeding your dog a homemade raw diet can enhance their health and energy by providing whole, nutrient-dense ingredients tailored to their biological needs. Here's an adaptable recipe and practical guidance for a balanced raw diet based on principles of quality, variety, and species-appropriate nutrition.
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Disclaimer: While raw feeding has many benefits, it’s crucial to work with a veterinarian or canine nutritionist to ensure a balanced diet tailored to your dog's needs.

1. Improved Digestion: Raw diets are easier for many dogs to digest, thanks to their natural enzymes and the absence of artificial fillers commonly found in kibble. These enzymes can reduce gastrointestinal upset and improve stool quality.
2. Enhanced Nutrient Absorption: Raw foods retain their full spectrum of nutrients, which can degrade during high-heat processing (as seen in kibble). This ensures dogs receive optimal amounts of vitamins, minerals, and enzymes.
3. Healthier Skin and Coat: The high omega-3 fatty acid content in raw diets (especially with fish or fish oil supplementation) promotes a glossy coat and reduces skin irritations.
4. Stronger Immune System: Antioxidants from raw vegetables and fruits help combat oxidative stress, while unprocessed proteins support robust immune functions.
5. Improved Dental Health: Chewing raw meaty bones naturally cleans teeth and strengthens gums, reducing plaque and tartar buildup.
6. Weight Management: A raw diet’s high protein and fat content, combined with low carbohydrates, supports lean muscle mass and a healthy weight.
7. Increased Energy Levels: Dogs fed a raw diet often exhibit higher energy and vitality, likely due to balanced blood sugar levels and superior nutrition.

The benefits of raw feeding stem from supporting the body’s innate ability to heal and maintain balance. By providing biologically appropriate food:

• Inflammation is Reduced: Processed diets with fillers, grains, and synthetic additives can trigger chronic inflammation.
• Gut Microbiome is Balanced: Raw diets promote beneficial gut bacteria, essential for immunity and nutrient absorption.
• Toxin Load is Minimized: Avoiding artificial preservatives and additives reduces the strain on detoxification organs like the liver.

While raw feeding has many benefits, safety and balance are crucial:

1. Food Safety: Use high-quality, human-grade ingredients to minimize the risk of pathogens. Practice safe handling and proper storage.
2. Balance Over Time: Ensure your dog’s diet includes appropriate proportions of muscle meat, bones, and organs, along with plant-based nutrients.
3. Veterinary Guidance: Consult a holistic or integrative veterinarian to tailor the diet to your dog’s specific needs, especially for puppies or dogs with health conditions.

1. Meat (60-75% of the diet): Muscle meat, organ meat, and raw edible bones form the bulk of a dog’s diet..

• Protein sources should be wild-caught or pasture-raised meeting true regenerative practice standards for the health of your pet and Earth.

​Ingredients (Daily Portion)​
1. Muscle Meat, Organ Meat, and Bone Meal (80% of meal):

• Example: Ground chicken, ground beef, ground turkey, raw eggs
• Amount: 12-16 ounces

2. Vegetables (10% of meal): Canned or homecooked pumpkin, lightly steamed carrots and broccoli.

• Amount: ½ cup or 1-1.5 ounces

3. Fruits (5% of meal): Finely chopped or pureed apple or blueberries.

• Amount: ⅛ cup.

4. Cod Liver Oil: For omega-3s and vitamin D.

• Amount: 500 mg.

5. Supplements (1-2x weekly):​​​

1. Rotate Proteins Regularly: To maintain a balanced diet and prevent nutrient deficiencies, vary the protein source weekly. Options include beef, lamb, turkey, venison, sardines, and eggs. Rotation also keeps meals more appealing to your dog.
   
2. Prioritize High-Quality Ingredients: Select meat that is pasture-raised, organic, or wild-caught whenever possible. This ensures optimal nutrition and minimizes exposure to harmful chemicals.
   
3. Store Properly for Freshness: Prepare large batches and freeze the food in small, airtight portions, like Pyrex containers, with minimal air exposure. This preserves nutrients and freshness. Ensure the food is frozen quickly and evenly.
   
4. Avoid Cooking Bones: Cooking bones makes them brittle, which can lead to splintering and pose a choking or internal injury hazard. For vegetables, light steaming enhances digestibility without significant nutrient loss.
   
5. Adjust Portions Based on Your Dog’s Needs: Monitor your dog’s weight and stool consistency to determine the correct portion size. Active dogs or growing puppies may require more food. Puppies, for example, often need up to twice the amount an adult dog would eat. An adult dog's daily portion can vary widely depending on the activity level, metabolism, and epigenetics. It can range between 2 and 5 cups of homemade food per day. It is normal for a puppy to have 4-6 bowel movements per day until six months old. 
   
6. Incorporate Supplements as Indicated: Add a pinch of Himalayan or sea salt weekly for flavor and minerals. Use probiotics, digestive enzymes, and a mushroom blend for additional health benefits. Cod liver oil provides essential omega-3 fatty acids.
   
7. Be Mindful with Fruits and Vegetables: Frozen produce is a convenient and nutrient-rich option. Limit raw cruciferous vegetables (e.g., broccoli, cabbage) unless steamed, as they can interfere with thyroid function when consumed in excess, particularly with an iodine deficiency.
   
8. Transition Gradually: Introduce raw food over 7-10 days to avoid digestive upset. Start with small portions mixed into the current diet, increasing the ratio daily.
   
9. Avoid Dangerous Foods: Never include cooked bones, onions, garlic, macadamia nuts, or chocolate. These can be toxic or harmful to dogs.
   
10. Observe and Adapt: Watch for signs of imbalance such as loose stools, lethargy, or coat changes. Adjust the diet or consult a veterinarian familiar with raw feeding if issues arise.

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This holistic approach to raw feeding supports your dog's overall health, from improved digestion to shinier coats. For tailored advice, work with a veterinarian or animal nutritionist specializing in raw diets.

Why It’s Perfect for Raw Dog Food Preparation
Grinding a whole chicken—including bones and organs—can be daunting with less powerful equipment. The Weston Meat Grinder prevents jams, while its speed minimizes prep time. Bones are ground efficiently into fine, digestible meal suitable for dogs, ensuring you meet their nutritional needs with ease.
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For pet owners who prioritize their pets' health, the Weston Meat Grinder delivers unmatched reliability, convenience, and durability.

Royal, Barbara, and Anastasia Royal. The Royal Treatment. Simon and Schuster, 25 June 2013.

Habib, Rodney, and Karen Shaw Becker. The Forever Dog. Harper Paperbacks, 12 Oct. 2021.

The debate surrounding the health benefits of organic versus conventionally grown foods has gained considerable attention. A recent systematic review sought to evaluate the existing data on this topic, with a particular focus on whether organic foods provide superior health benefits. The review analyzed 21 studies conducted between 2006 and 2022, specifically examining the impact of organic food consumption on various health outcomes.

Key Findings:
1. Cardiometabolic Health Benefits
The review revealed a significant inverse relationship between organic food consumption and cardiometabolic risk factors such as obesity, diabetes, hypertension, and high cholesterol. Many of the prospective studies found that individuals who consumed organic foods for at least six months had lower rates of these chronic conditions compared to those consuming conventional foods. These findings suggest that organic diets contribute to better heart health and metabolic function.
2. Reduced Pesticide Exposure
One of the most consistent findings across clinical trials was the lower pesticide exposure in participants consuming organic foods. Pesticide residues in conventionally grown foods pose measurable long-term health risks, and the reduction in exposure among those eating organic diets offer protective health benefits over time. While this connection is promising, the overall long-term effects remain to be thoroughly studied primarily due to study design complexities of epidemiological research.
3. Cancer Risk
​The review found significant relationships between the consumption of organic foods and protection against various types of cancer, including all lymphomas (including non-Hodgkin lymphoma), and postmenopausal breast cancer, compared to groups of people who consumed conventional (pesticide-laden) foods.

The widespread and excessive use of chemical fertilizers and pesticides, over time, has resulted in soil degradation, water pollution, and a reduction in biodiversity. These practices have also harmed agricultural workers, exposing them to harmful chemicals. Moreover, irrigation systems, though vital for boosting crop growth, have caused the buildup of chemical salts in the soil, leading to the abandonment of once fertile land.
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The negative impact of these practices extends beyond the environment. Numerous studies have linked pesticide exposure to a range of serious health conditions, including cancer, metabolic disorders, birth defects, and neurodevelopmental disorders. In light of these risks, there has been a growing interest in organic agriculture, a farming method that seeks to produce food in a way that is healthier for both people and the environment.

Recent studies have explored the potential relationship between organic food consumption and cancer risk, revealing some intriguing findings.

Study 1: French Cohort
A French study led by Baudry et al. followed 68,946 adults for 7 years to assess their consumption of 16 certified organic foods. The results demonstrated a negative association between high organic food consumption and overall cancer risk - in other words, people who consume more organic foods are likely to have a lower overall risk of developing cancer. Those in the highest quartile of organic food intake (Q4) had a 25% lower risk of developing cancer compared to those in the lowest quartile (Q1), with a hazard ratio (HR) of 0.75. For every 5-point increase in biological score—reflecting greater diversity in organic food consumption—there was an 8% reduction in cancer risk.
Notably, certain types of cancer were more significantly impacted:

• Postmenopausal breast cancer: 34% lower risk (HR = 0.66).
• Non-Hodgkin lymphoma: 86% lower risk (HR = 0.14).
• All lymphomas: 76% lower risk (HR = 0.24).

While these findings suggest a potential protective effect of organic food, it is important to recognize the multifactorial nature of cancer, with genetics, lifestyle, and environmental factors all playing roles.

​Study 2: UK Prospective Cohort
Another study, conducted in the UK by Bradbury et al., followed 623,080 middle-aged women for an average of 9.3 years. This researchers observed found an association between women who consumed organic food had a 21% reduced risk of non-hodgkin lymphoma (RR = 0.79).

Recent studies have shed light on the relationship between organic food consumption and the risk of overweight and obesity. These studies suggest that those who consume a higher percentage of organic foods may experience slower weight gain and lower rates of obesity over time.

Study 1: Nutri-Net Sante
Kesse-Guyot et al. investigated the effect of organic food consumption on weight gain in a sample from the French “Nutri-Net Sante” cohort. Over a three-year follow-up, individuals who consumed more organic food had a significantly lower increase in Body Mass Index (BMI). Specifically, the highest consumers of organic foods (quartile 4) showed a 16% lower BMI increase compared to the lowest consumers (quartile 1). Additionally, those who ate more organic foods saw a substantial reduction in the risk of becoming overweight (23% reduction) and obese (31% reduction).

Cardiometabolic Health and Disease Risk
The link between organic food and cardiometabolic health was further supported by Baudry et al. in a larger sample of 54,283 adults. The study found that frequent organic food consumption correlated with a lower risk of cardiometabolic conditions, including hypertension and hypercholesterolemia. Specifically, women with high organic food intake showed a reduced risk of T2DM, hypertension, and hypercholesterolemia by 49%, 43%, and 25%, respectively, with similar reductions observed in men. Regular organic consumers also had a significantly lower rate of cardiovascular diseases (CVD), with an odds ratio of 0.50, underscoring organic food as a potentially protective factor against CVD.

Maternal Health and Organic Food Consumption
Research on organic food consumption during pregnancy, including the “Koala Birth Control Study” and the “Norwegian Mother and Child Cohort Study” (MOBA), provides additional insights. High organic food intake among pregnant women was associated with a lower incidence of gestational diabetes mellitus and obesity, as well as a reduced risk of pre-eclampsia. In MOBA, organic vegetable consumption was linked to a 21% lower risk of pre-eclampsia, suggesting that specific organic foods may benefit maternal health outcomes.

Organic Foods and Metabolic Syndrome
Aljahdali et al. examined the relationship between organic food consumption and metabolic syndrome in older adults over four years. While initial results suggested a lower prevalence of metabolic syndrome among organic consumers, this association lost statistical significance after adjusting for confounding factors, suggesting that additional lifestyle and environmental factors may influence the impact of organic food on metabolic health.

Studies suggest that individuals who consume organic food frequently perceive various positive health effects associated with their dietary choices. A study by Van de Vijver and Van Vliet analyzed health perceptions among 566 organic food consumers, finding that 70% of participants reported a range of health benefits, including improved general health, greater resistance to illness, and heightened energy levels.

Perceived Health Benefits of Organic Diets
Participants in the study reported improvements across several areas of well-being:

• General Health and Energy: Many participants felt healthier overall, with enhanced vitality and resilience against illness, supporting the idea that organic diets may contribute to a greater sense of well-being and energy.
• Mental Health: About 30% of respondents noticed an improvement in mental health, which aligns with the idea that organic diets, typically high in nutrient-dense and unprocessed foods, may have a positive impact on mood and mental clarity.
• Gastrointestinal Function: Improved digestion and better gastrointestinal health were noted by 24% of the participants, suggesting that organic diets may support gut health, potentially due to reduced exposure to food additives and pesticides.
• Skin, Hair, and Nail Health: Approximately 19% observed benefits to their skin, hair, and nails, which could result from higher levels of certain vitamins, antioxidants, and phytonutrients in organic foods.

Implications of Self-Reported Health Perceptions
While these findings highlight a significant positive perception of organic food’s benefits, they are subjective. Self-reported data is inherently influenced by personal beliefs and lifestyle factors beyond diet. However, these insights underscore the broader appeal of organic food consumption and suggest areas for further research to objectively validate the specific health impacts of organic diets.
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Overall, the study reveals that many organic food consumers attribute better physical, mental, and cosmetic health to their dietary habits, indicating that organic food’s benefits may extend beyond nutrition, affecting individuals' broader health perceptions.

Becca Levy’s “stereotype embodiment theory” expands on this idea, exploring how internalized beliefs about aging influence health outcomes. Her research revealed that older adults exposed to negative stereotypes about aging performed worse on memory tests and faced higher risks for health issues like cardiovascular disease. In contrast, positive stereotypes often supported better memory retention and healthier aging overall. In a 1994 study co-led by Levy and Langer, it was found that cultural groups with more positive views on aging, such as mainland Chinese individuals, tended to maintain better cognitive abilities than those with a more negative view of aging.

This collection of research, from Levy's stereotype embodiment theory to Langer’s time-travel experiment, suggests that our perceptions and expectations about health, aging, and vitality are, in fact, self-fulfilling. Just as those who consume organic foods often experience improved health partly due to their positive expectations, older adults who view aging positively may enjoy healthier, more active lives. This powerful interplay between diet, mindset, and self-fulfilling beliefs reinforces that health is deeply interconnected with our perceptions and attitudes.
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For more in-depth insights, Levy’s research on stereotype embodiment offers a wealth of evidence on how a positive self-view can support healthier aging outcomes.

Nutritional Biomarkers and Organic Diets
In a subset of the "Nutri-Net Santé" study, Baudry et al. examined the nutrient profiles of high versus low organic food consumers. This group of 300 adults showed notable differences: those with diets high in organic foods had higher blood levels of beneficial nutrients like α-carotene, β-carotene, lutein, zeaxanthin, magnesium, and linoleic acid, while showing lower concentrations of iron and certain fatty acids (palmitoleic and γ-linolenic acids). Interestingly, no differences were observed for several other biomarkers, including α-tocopherol and retinol, suggesting that organic diets may elevate specific nutrient levels while having less impact on others.

Intake of Specific Nutrients from Organic Vegetables
A study by Hoefkens et al. analyzed data from Belgian and Flemish populations regarding nutrient intake from organic versus conventional vegetables. Findings indicated that organic vegetable consumers were more likely to meet recommended β-carotene levels and had higher intakes of lutein and calcium from organic lettuce, while the intake from organic spinach showed no difference compared to conventional. This highlights that specific organic foods may contribute differently to nutrient profiles based on their unique nutrient densities and how they are grown.

Biomarkers in Pregnant Women and Organic Food Consumption
In research by Simoes-Wust et al., pregnant women who consumed more organic foods had higher blood levels of certain natural trans fats and pentadecanoic acid (a marker for dairy intake) and lower levels of 25-hydroxyvitamin D (likely due to higher levels of vitamin K2). These results were attributed primarily to different dietary habits in organic consumers, rather than the organic quality of the foods alone.

Pesticide Exposure in Pregnant Women
Curl et al. investigated pesticide exposure among 20 pregnant women in their first trimester through a randomized controlled trial. After a 24-week dietary intervention, women who consumed organic food had lower urinary biomarkers for pyrethroid pesticides compared to those consuming conventional foods. This suggests that organic diets may specifically lower exposure to certain pesticide types, although the effect is not uniform across all pesticides.

Organophosphate Pesticide Levels in Adults
Oates et al. conducted a self-comparison study with 13 adults, revealing that a one-week organic diet reduced organophosphate pesticide levels by 89% compared to a conventional diet. The study measured dialkyl phosphate (DAP) metabolites, key indicators of organophosphate exposure, and found a significant decrease during the organic phase of the study, underscoring the effectiveness of an organic diet in lowering exposure to this pesticide class.

Variations in Pesticide Exposure Across Dietary Groups
Baudry et al. analyzed data from the NutriNet-Santé study, focusing on the dietary habits and pesticide exposure of various dietary groups. In a sample of over 33,000 adults—including omnivores, pesco-vegetarians, vegetarians, and vegans—those who ate primarily organic foods showed the lowest levels of pesticide exposure. Notably, vegetarians, who frequently consume organic produce, were found to be the least exposed to certain pesticides, potentially due to their limited consumption of conventionally grown foods.

Long-term Organophosphate Exposure and Organic Diets
In a study led by Curl et al., researchers estimated organophosphate pesticide exposure by assessing participants' dietary habits and food-specific pesticide levels. Participants who predominantly consumed organic foods had significantly lower concentrations of DAP metabolites in their urine compared to conventional consumers. The study, which involved 4,466 participants, highlights how sustained organic food consumption may reduce long-term pesticide exposure.

Mixed Pesticide Reduction in Pilot and Controlled Studies
Goen et al. and Rempelos et al. conducted controlled dietary studies that reinforced the pesticide-reducing effects of organic foods. In Goen’s 29-day study, two subjects demonstrated a notable decline in organophosphate, pyrethroid, and other pesticide metabolites when switching to an all-organic diet. Similarly, Rempelos et al.’s two-week controlled trial with 27 participants revealed a 91% reduction in average daily pesticide excretion in the organic group, though reductions varied by pesticide type. Both studies affirm that organic diets can substantially lower pesticide levels, albeit with variability depending on the specific compounds involved.

Potential Risks of Nitrate and Lead in Organic Produce
Hoefkens et al. compared pesticide intake from organic versus conventional vegetables in a Belgian and Flemish sample. Organic vegetable consumers were found to have higher nitrate levels from lettuce and greater lead intake from carrots, despite generally lower pesticide levels. This highlights an important caveat: while organic foods reduce pesticide exposure, they may still carry risks from other contaminants or naturally occurring compounds, necessitating balanced dietary choices.

3. Neurotoxic (Nervous System Damage)
Neurotoxic pesticides can damage the nervous system, leading to neurological disorders. Exposure to neurotoxic chemicals has been associated with an elevated risk of cognitive disorders, Parkinson’s disease, and developmental issues in children, including ADHD and autism. These pesticides can impair communication between nerve cells, affecting motor skills, memory, and mood, and potentially causing long-term nervous system damage.
4. Bioaccumulative (Persistent and Accumulative)
Bioaccumulative pesticides remain in the body over time, often accumulating in fatty tissues. This accumulation can lead to chronic exposure even after initial contact has stopped, raising the risk of toxic effects. These pesticides can be especially dangerous because they build up within food chains, leading to higher concentrations in humans and animals who consume contaminated food.
5. Hypertensive (Blood Pressure Increase)
Some pesticides have hypertensive effects, which means they can increase blood pressure. Chronic hypertension is a risk factor for cardiovascular diseases, including heart attacks and strokes. Long-term exposure to these chemicals can place additional strain on the cardiovascular system, potentially leading to severe health conditions.
6. Diabetogenic (Diabetes Risk)
Diabetogenic pesticides are linked to a higher risk of developing diabetes. These chemicals interfere with insulin regulation and glucose metabolism, potentially leading to insulin resistance and Type 2 diabetes. Prolonged exposure to these pesticides can exacerbate metabolic disturbances, making individuals more vulnerable to blood sugar regulation issues.
7. Inflammatory (Promoting Inflammation)
Certain pesticides trigger inflammatory responses within the body, which can lead to chronic inflammation. Chronic inflammation is a key factor in many diseases, including arthritis, cardiovascular disease, and cancer. Exposure to inflammatory pesticides may elevate the risk of these chronic diseases by sustaining prolonged inflammation in the body.
8. Immunotoxic (Immune System Damage)
Immunotoxic pesticides weaken the immune system, making the body more vulnerable to infections and reducing its ability to fight diseases. This immunosuppressive effect can lead to a higher susceptibility to infections, allergies, and potentially cancer due to weakened immune defenses.
9. Oxidant (Causing Oxidative Stress)
Oxidative stress results from an imbalance between free radicals and antioxidants in the body. Oxidative pesticides can increase free radical production, which damages cells, proteins, and DNA. Long-term oxidative stress is associated with aging, cancer, and neurodegenerative diseases like Alzheimer’s and Parkinson’s disease.
10. Obesogenic (Weight Gain Promotion)
Obesogenic pesticides disrupt metabolic processes and have been linked to obesity. These chemicals may influence appetite, fat storage, and energy metabolism, increasing the likelihood of weight gain. Obesity itself is a risk factor for various health conditions, including diabetes, cardiovascular diseases, and certain cancers.

11. Teratogenic (Birth Defect Risk)
Teratogenic pesticides are known to increase the risk of birth defects by interfering with fetal development. Pregnant individuals exposed to these chemicals face an elevated risk of having children with birth defects, developmental delays, or other health issues. Teratogenic exposure can lead to severe consequences for unborn children and is a particular concern for pregnant farmworkers.
12. Hepatotoxic (Liver Damage)
Hepatotoxic pesticides damage the liver, an organ essential for detoxification and metabolism. Liver damage from pesticide exposure can impair its ability to filter toxins and regulate essential bodily functions. Long-term exposure may increase the risk of liver diseases, including fatty liver disease and cirrhosis.​

13. Genotoxic (DNA Damage)
Genotoxic pesticides cause mutations or damage to DNA, which can lead to cell dysfunction, cancer, and hereditary issues. These chemicals pose a significant health risk as they can lead to abnormal cell growth and potentially contribute to cancer development.
14. Microbiome Disruption
Organic foods support a healthier gut microbiome by reducing exposure to pesticides and synthetic chemicals that can disrupt microbial diversity. For example, glyphosate is known to impact beneficial gut bacteria negatively. Regenerative farming practices that avoid synthetic inputs contribute to a rich soil microbiome, enhancing the nutrient density of crops and supporting gut health indirectly by promoting healthier plants and animals​.

​Pesticide exposure remains a public health concern, especially for populations with frequent contact with these chemicals. Reducing exposure, particularly to these types of pesticides, may help lower risks and prevent long-term health impacts.

The Environmental Working Group's (EWG) "10 Americans" study is a powerful examination of chemical and pesticide exposure in humans, especially concerning the impact on children. Conducted in collaboration with Commonweal, the study focused on testing the blood and umbilical cord blood of 10 newborns in the United States. The results revealed traces of nearly 300 chemicals in these samples, including pesticides, flame retardants, industrial compounds, and other pollutants. These findings highlighted that exposure to harmful chemicals begins even before birth, a critical insight that has fueled concerns over long-term health impacts from early exposure.

Key Findings

1. Pervasive Presence of Chemicals
   The study found that each newborn tested positive for an average of 200 different chemicals, including substances known to be toxic. Many of these chemicals are classified as carcinogens, neurotoxins, or endocrine disruptors, raising concerns about potential health risks from cumulative exposure.
2. Early Exposure and Vulnerability
   The "10 Americans" study underscores how babies are exposed to a mix of chemicals from their mother's environment while still in the womb. The developing fetus is particularly vulnerable to the effects of these chemicals due to rapid cell division and organ formation. This exposure has been linked to a range of developmental and health issues, including neurological and immune system effects, which may manifest later in life.
3. Health Implications of Pesticide Exposure
   Among the chemicals detected, several were pesticides. Many pesticides are known to act as endocrine disruptors, affecting hormonal systems, and some are neurotoxic, which can impair brain development and cognitive functions. Studies have connected pesticide exposure to chronic health issues such as cancer, developmental disorders, and metabolic problems, especially when exposure occurs during critical growth periods.
4. Policy and Regulatory Implications
   The EWG's findings prompted calls for stricter regulations and greater oversight of chemicals used in agriculture, consumer products, and industrial applications. The study highlighted that current U.S. chemical safety regulations do not adequately account for prenatal and childhood exposure, often focusing only on adult exposure levels.
5. Increased Public Awareness
   The "10 Americans" study helped raise awareness about "body burden," or the accumulation of toxins in the body over time. This has led to more discussions about organic food consumption, reducing pesticide exposure, and advocating for environmental health policies that prioritize vulnerable populations, including pregnant women and children.

Antioxidant Capacity
Antioxidant capacity is another area where organic foods demonstrate a clear advantage. Using the Oxygen Radical Absorbance Capacity (ORAC) method, researchers determined that organic fruits, vegetables, red wine, and milk possess significantly higher antioxidant activity than their conventional counterparts (P<0.005). The benefits also extend to human health: a study involving a 14-day Mediterranean organic diet observed a 21% increase in total antioxidant capacity in participants’ plasma, reflecting how organic diets can potentially enhance the body’s defense against oxidative stress. Foods with greater antioxidant activity are more potent suppressors of the mutagenic action of toxic compounds, and inhibit the proliferation of cancer cells.

Nutritional Value of Organic Dairy
Organic dairy products, such as milk from organically managed cows, are richer in vitamins, antioxidants, and essential fatty acids. Additionally, organic milk fat contains higher levels of beneficial phospholipids—phosphatidylethanolamine, phosphatidylinositol, phosphatidylcholine, phosphatidylserine, and sphingomyelin—which support cellular health and cognitive function. These unique lipid profiles in organic dairy may also provide specific health advantages, particularly in areas like anti-inflammatory benefits and improved heart health and immune function.

​Specific Benefits in Certain Species
Organically grown oranges have notably higher levels of phenolics, anthocyanins, and ascorbic acid (vitamin C), which contribute to their increased total antioxidant activity. These phytochemical compounds not only enhance the flavor and nutritional profile but also serve as antioxidants that combat oxidative damage in the body. Similarly, Allium vegetables (e.g., garlic and leek) contain significantly more minerals (like calcium, magnesium, and zinc) and vitamin C (with an average increase of over 50% compared to conventional counterparts). ​Organic cultivation practices resulted in significantly higher levels of glucobrassicin and neoglucobrassicin in broccoli florets. 

​These results were simply limited to the availability of studies performed - In other words, researchers are likely to find similar results in other organically raised crops, the study results just haven't been included in this review.

1. Soil Health and Microbiome: Soil microbiome diversity is essential for healthy, nutrient-rich crops. However, practices vary widely:
   
   • Smaller Regenerative Farms: Often employ crop rotation, cover cropping, composting, and minimal tillage to support a thriving soil microbiome. These practices lead to more resilient, biodiverse soils capable of supporting a broader array of beneficial microorganisms.
   • Large-Scale Organic Farms: Many large farms use organic-approved inputs like neem oil or other sprays to control pests. Although these are technically organic, over-reliance on these inputs without further regenerative practices can lead to soil degradation and reduced microbiome diversity over time.
   
   
2. Biodiversity and Crop Rotation: Biodiversity is a hallmark of resilient, healthy ecosystems, and crop rotation is one of the simplest and most effective ways to enhance it:
   
   • Smaller Regenerative Farms: Often practice companion planting, crop rotation, and polyculture (growing multiple types of plants together) to support ecosystem diversity. These methods foster plant and insect biodiversity, which helps reduce pest pressures naturally.
   • Monocrop Organic Farms: Some large organic farms grow the same crops year after year without significant rotation, relying on natural pesticides to handle pest issues. Monocropping is less sustainable in the long term, as it exhausts soil nutrients and reduces natural pest resistance, which can affect soil health and crop nutrient density.
   
   
3. Pest Control Practices: Even within organic farming, there’s a range of pest control methods:
   
   • Mindful Pest Management: Smaller, regenerative farms often aim to work with the ecosystem, using companion planting, encouraging natural predators, and focusing on soil health to prevent pest issues naturally.
   • Organic Pesticides: Large organic farms might spray with neem oil or pyrethrin. While these are organic-approved, overuse or improper application can affect soil health and impact pollinators and beneficial insects.

The Importance of Knowing Your Farmer
Given the range of practices under the "organic" umbrella, it’s essential for consumers to understand where their food comes from. Get to know your local farmers, and ask about their practices:

• Crop Rotation and Soil Health: Do they prioritize soil-building practices like cover cropping and composting?
• Pest Management: Are they mindful of using minimal sprays, even if organic-approved? Do they take into account the health of neighboring farms?
• Biodiversity: Do they practice companion planting and polyculture, supporting a biodiverse farm environment?

Local farmers who employ regenerative techniques tend to produce higher-quality, nutrient-rich food. Buying directly from farmers or farmers' markets offers an opportunity to ask questions and choose farms that align with these high standards.

USDA Organic vs. Demeter Association Standards
Two primary organizations certify organic and biodynamic practices in the U.S.: USDA Organic and the Demeter Association. While both offer certification, Demeter has more rigorous standards, particularly regarding regenerative farming practices.

Demeter Association Certification (Biodynamic Farming)

• Standards: Demeter's certification is one of the strictest, requiring farms to be self-sustaining ecosystems. Inputs must come from within the farm whenever possible, and only a limited number of external organic inputs are allowed.
• Soil Health: Demeter-certified farms must maintain rigorous soil-building practices, including crop rotation, cover cropping, and specific compost preparations designed to enhance soil biodiversity.
• Biodiversity and Ecosystem Health: Biodiversity is a core requirement for Demeter. Farms are expected to be biodiverse ecosystems, using companion planting, integrating animals, and fostering wildlife habitats. Demeter certification requires that at least 10% of the total farm acreage is set aside for biodiversity preservation.
• Holistic Practices: Demeter-certified farms often go beyond organic practices, using lunar planting cycles and herbal compost treatments to enrich the soil.

While both USDA Organic and Demeter certifications offer assurances of organic farming, Demeter’s biodynamic standards reflect a deeper commitment to regenerative farming. This certification prioritizes soil health, biodiversity, and ecosystem balance more than USDA Organic, leading to healthier crops and more resilient farms.

Regenerative farming techniques improve soil biodiversity, nutrient cycling, and plant health, often resulting in higher-quality food. Healthy soil directly contributes to nutrient-rich crops and supports long-term sustainability. Supporting regenerative practices can help reduce the environmental burden of conventional agriculture while enhancing food quality and ecosystem resilience.
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For consumers who value the highest level of integrity in organic farming, Demeter-certified products represent a top-tier choice. However, even within USDA Organic, there are small regenerative farms practicing beyond the standard requirements. By getting to know your local farmers and understanding their practices, you can make more informed decisions and support those who are dedicated to truly sustainable and regenerative agriculture.

The debate between organic and conventional food production often focuses on potential health and environmental benefits, as well as concerns over pesticide exposure and nutritional differences. Recent research supports the notion that organic agriculture offers several advantages, particularly when it comes to reducing exposure to harmful pesticides, promoting neurodevelopment, and potentially lowering the risk of certain diseases. The costs from pesticide use in regard to human health and associated costs to society are likely to be greatly underestimated due to hidden and external costs. 
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One of the clearest benefits of organic food is reduced pesticide exposure. Consumers of organic produce have lower levels of dietary pesticides, which is significant because many pesticides are linked to health risks. Studies indicate that chronic exposure to pesticides, particularly organophosphate insecticides, can have neurotoxic effects on humans. Organophosphates, originally designed to target insect nervous systems, can also affect humans in similar ways due to the shared neurochemical processes among many species. For children, prenatal exposure to organophosphate insecticides is associated with developmental issues, including lower cognitive performance and increased risk of attention disorders, such as ADHD.

The CHAMACOS cohort study in California, for instance, showed that maternal exposure to organophosphates during pregnancy was linked to adverse cognitive outcomes in children, including attention deficits and reduced IQ scores. Similar studies from New York found that prenatal exposure to organophosphates, like chlorpyrifos, resulted in delayed mental and psychomotor development, structural brain changes, and even tremors in affected children. Collectively, these findings led to the classification of chlorpyrifos as a human developmental neurotoxicant.

Organic diets are linked to lower risks of certain health conditions, such as childhood allergies, obesity, and non-Hodgkin lymphoma. Though research on cancer risk is mixed, there is evidence suggesting that organic food consumers have a lower likelihood of developing non-Hodgkin lymphoma, likely due to reduced pesticide exposure. Furthermore, the high antioxidant content in organic foods, especially in fruits and vegetables, may contribute to a lower risk of chronic diseases by counteracting oxidative stress in the body.

Organic farm animals are less likely to develop certain diseases related to intensive production compared to animals on conventional farms. ar less attention has been paid to the potential effects of food processing. Organic dairy products and meats may also provide higher levels of omega-3 fatty acids, which are beneficial for cardiovascular health. Studies estimate that organic dairy and meat products have around 50% more omega-3 fatty acids compared to conventional options. Additionally, organic crops are likely to contain lower cadmium levels, as organic farming avoids the use of synthetic fertilizers, a common cadmium source in conventional agriculture. Lower cadmium intake reduces the body’s heavy metal burden, which can have long-term health benefits.

The environmental impact of organic agriculture is another significant factor. Organic farming practices tend to align with sustainable diets, which are associated with reduced land, energy, and water use, and lower greenhouse gas emissions. These practices resemble dietary patterns in the Mediterranean and New Nordic diets, which are known for their environmental and health benefits. Organic farming also generally avoids synthetic pesticides and fertilizers, which reduces pollution and promotes biodiversity.

Beyond health impacts, the societal costs of pesticide exposure are substantial. For instance, in the European Union, exposure to organophosphates is estimated to lead to the loss of 13 million IQ points annually, amounting to a potential economic impact of around €125 billion, or about 1% of the EU’s GDP. These calculations are based solely on one class of pesticides, suggesting that the full economic burden of pesticide-related health impacts is likely underestimated. By reducing exposure to these chemicals through organic and regenerative practices, societies could potentially save on healthcare costs and reduce chronic illness rates.

Example One
​The UK Food Standards Agency (FSA) has come under criticism for potential conflicts of interest in studies it has supported, including those evaluating the health benefits of organic versus conventional food. A report from the University of Sussex Business School highlighted that many members of FSA’s advisory and scientific committees have commercial ties to food and agriculture industries, raising concerns about potential bias in food policy recommendations. Studies supported by the FSA that found no significant health differences between organic and conventional food consumption are now under particular scrutiny, with some questioning whether industry ties could influence these findings.

The FSA’s advisory boards include members who disclose affiliations with large food and agriculture businesses, especially those involved in processed foods, an industry that might benefit from findings that downplay the benefits of organic food. In 2022, for example, over half of the FSA’s Science Council members declared conflicts of interest, raising questions about their ability to provide impartial recommendations. These associations have sparked calls for regulatory reforms to minimize commercial influence in food safety policymaking, including suggestions to prohibit industry-affiliated individuals from participating in these advisory bodies.

The FSA has policies for managing these conflicts, yet experts argue that the sheer presence of industry-aligned members on food safety committees may still affect impartiality, even if unintended. This situation has amplified advocacy for heightened transparency and reform in public health regulation to maintain unbiased, science-backed food safety standards that prioritize consumer health above commercial interests.

Example Two
The Science and Technology Options Assessment (STOA) Panel, as part of the European Parliament's research services, aims to provide impartial analysis on various scientific and technological issues. However, concerns have been raised about conflicts of interest, particularly regarding members with affiliations to the agricultural, food, and biotechnology industries. These ties are often viewed as potentially biasing the panel's recommendations, especially in areas involving genetically engineered organisms and biotechnology regulation.

For example, similar issues have emerged with the European Food Safety Authority (EFSA), where industry-linked members, especially those connected with genetically modified (GM) food research, have faced scrutiny over their influence on regulatory guidelines. Testbiotech, an organization advocating for transparency, found that some of EFSA’s GMO panel members also worked with industry-backed groups that actively lobbied for deregulation of new genetic technologies​. 
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To address similar concerns, research institutions have developed tools like the Food Research Risk (FoRK) toolkit. This toolkit is intended to guide researchers in evaluating the risk profiles of commercial food sector organizations when engaging in collaborative research, aiming to maintain transparency and public trust in food safety research​
BMJ
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In light of these findings, some argue that STOA and similar panels might benefit from stricter conflict-of-interest guidelines to ensure balanced perspectives, especially given the potential for commercial ties to impact public trust in scientific advisories.


​Ultimately, when interpreting research on organic vs. conventional foods, it’s crucial to examine the study’s funding sources, look beyond the abstract, and consider the broader context of the findings. Research is a powerful tool for advancing knowledge, but understanding the financial and methodological factors influencing outcomes can help us make more informed choices about the food we consume.

Investigating the potential health risks of pesticide exposure from non-organic foods is challenging, partly due to difficulties in assessing long-term dietary patterns and exposure levels. Accurately measuring pesticide intake over years requires precise tracking, which is time-intensive and costly. Plus, the lack of reliable biomarkers for pesticide exposure means researchers rely on self-reported dietary data, which can introduce errors and inconsistencies in results.

Long-term studies would offer clearer insights into the potential health benefits of organic food, but they are rare due to their high costs and logistical demands. Researchers instead rely on prospective cohort studies, which track groups over time. While these studies are informative, they face issues such as maintaining participant compliance and accurately capturing dietary habits. Without biomarkers for organic food consumption, these studies often depend on self-reported data, which can vary in accuracy.

​While there is definitive evidence suggesting organic foods offer nutritional advantages, factors like the healthy user bias and limitations in data accuracy make it challenging to isolate the specific impact of organic foods on health. More robust, long-term research is always helpful to clarify how organic foods contribute to better health outcomes and to distinguish these effects from broader lifestyle habits.

Recent research indicates that consuming organic foods provides clear health benefits, lowering risks for non-communicable diseases such as cancer, type 2 diabetes (T2DM), obesity, and cardiovascular disease. Multiple studies suggest that organic food consumption is associated with lower risks of several chronic diseases. For instance:

• Cancer: Studies, such as those from the NutriNet-Santé Cohort and the Million Women Study, have linked organic food intake with reduced cancer risk, particularly for types like non-Hodgkin lymphoma and breast cancer. This may relate to the lower pesticide residue levels in organic produce, as long-term exposure to pesticides like organophosphates has been associated with increased cancer risk.
• T2DM and Obesity: Observational data indicate that organic food consumers tend to have lower rates of obesity and T2DM compared to those who follow conventional diets. This association may be partly due to dietary and lifestyle choices commonly seen among organic consumers, such as higher consumption of plant-based foods and reduced meat intake, which align with guidelines for managing weight and reducing diabetes risk.

While organic food consumption itself may reduce exposure to potentially harmful pesticides and heavy metals, it's important to consider the overall lifestyle of organic consumers. Data from studies such as the National Health and Nutrition Examination Survey (NHANES) and the Norwegian Mother and Child Cohort Study (MoBa) show that people who consume organic foods are more likely to lead active, healthy lifestyles. These individuals often follow dietary patterns—such as the Mediterranean, DASH, and plant-based diets—that are linked to improved cardiometabolic health and cancer prevention, making it difficult to isolate the specific impact of organic foods.

One of the primary advantages of organic foods is the reduced presence of pesticide residues. Several studies, including randomized controlled trials and cross-sectional analyses, have consistently shown that organic diets lead to a significant reduction in urinary pesticide metabolites. This decrease is noteworthy as exposure to pesticides has been associated with a range of health issues, including neurodevelopmental disorders, hormonal imbalances, and increased risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. However, while pesticide residues in conventional foods typically fall below regulatory limits, some research suggests that even low-level, long-term exposure may have cumulative or synergistic effects that are currently underestimated.

Organic foods tend to be more expensive due to factors such as lack of subsidies, limited supply, higher production costs, and more "complex" post-harvest handling requirements. Furthermore, organic farming yields are generally lower than those of conventional farming, raising questions about the scalability of organic agriculture to meet global food security needs. However, as demand grows, improvements in efficiency could reduce the cost and increase accessibility.

​The consumption of organic foods contributes to lower exposure to harmful pesticides and, a lower risk of various diseases. For optimal health benefits, choosing a diet rich in fruits, vegetables, whole grains, and plant-based foods, organically farmed whenever possible, remains essential. Further research is needed to better understand the unique health impacts of organic foods while exploring ways to make these benefits more widely accessible and affordable.

What is the advantage of organic? Organic grass-fed beef is a nutritional powerhouse, free from the harmful additives found in conventionally raised beef. The cattle graze on pesticide-free, natural pastures, avoiding exposure to synthetic chemicals. 

In the intricate web of agricultural practices, certain pesticides, notably glyphosate, have come under scrutiny for their neurotoxic properties and potential associations with cancer. 

Glyphosate is a pervasive concern. Glyphosate, a widely used herbicide, has become emblematic of the potential risks associated with pesticide exposure. As a key component of many weed-killing formulations, it has found its way into our food supply, raising questions about its impact on human health.

Numerous studies have illuminated the neurotoxic nature of glyphosate. Exposure to this herbicide has been linked to disruptions in neurological functions, potentially contributing to cognitive impairments and other nervous system disorders.

Scientific literature has documented a correlation between glyphosate exposure and an increased risk of certain cancers. Prolonged or intense contact with glyphosate has been associated with higher incidences of non-Hodgkin lymphoma and other malignancies.

Scientific studies suggest that the consumption of grass-fed beef can contribute to lower inflammation levels. The natural diet of grass-fed cattle yields meat with a healthier omega-6 to omega-3 fatty acid ratio, potentially reducing inflammatory responses in the body. It is not that inflammation is inherently bad, but rather the chronic elevated nature of inflammation that leads to downstream effects.

Embrace endocrine wellness with organic grass-fed beef. Hormones administered to conventionally raised cows can disrupt the endocrine system, potentially leading to health issues. Organic grass-fed beef, free from artificial hormones, supports hormonal balance, promoting optimal health.
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Enjoy the holistic advantages of organic grass-fed beef, savoring not just the exceptional taste but also the wealth of health benefits it brings to your table. Make an informed choice for a nourished and vibrant life.

Transcript:

Rhonda: Hello, everyone. Today my guest is Dr. Satchin Panda, who is a professor at the Salk Institute for Biological Studies in La Jolla, California, where he studies the body's internal circadian clock, what regulates their circadian clock, and in turn, how this affects a wide variety of processes including our metabolism, our sleeping patterns, and how active we are, and so much more. 
Satchin, considering that every single living organism on the planet Earth has this internal biological clock, their circadian clock, can you explain to people who've never heard what a circadian clock is, what it is and why it's so important? 
Satchin: Yes, so all lives on this planet evolve under a rotating Earth. So that means for 12 hours, approximately 12 hours they had access to light and for another 12 hours they were in darkness. So, that environment, that changing environment put a tremendous pressure for them to come up with a timing mechanism so that they can anticipate when it's going to be evening or when it's going to be morning so that they can time their activity and sleep accordingly. So that's why almost every organism on this planet have this internal clock that help them anticipate time. 
And why this is important is if you think about a diurnal organism, an animal that's active during the daytime, the animal has to anticipate when evening is going to come so that he can rush back to the cave or somewhere, some hiding place. So similarly, just before the dawn, this animal has to wake up before even light hits, and then go out and get the first grub. So that's why there is this tremendous pressure to have this biological clock or internal timing to essentially anticipate what is going to happen. 
So for most people, we know when we go to bed, maybe after six to eight hours, we wake up. So our clock actually tells us, "Yes, it's going to be morning. Get up now." So similarly, almost every part of our body has clocks that help us to anticipate when the food is gonna come or when we are supposed to run, when we are supposed to take rest. So, what we are learning is almost every organ in our body has a clock and it helps this organ to be at peak performance, peak activity, at certain time of the day, and then to rest and rejuvenate at the other time of the day. 
Rhonda: So, is this internal biological clock, the circadian clock, it's not something that we're just immediately born with, right? It's not something that just... 
Satchin: Yes. So when we are born, we, kind of…when babies are born, they actually don't have this daily 24 hours rhythm in activity or sleep. They don't to bed for six or seven hours. So what we suspect is although they have a clock, those clocks are not wired together. And at the same time, babies also need a lot of food, because that's their growth phase. So, during the first maybe four to six months, the babies wake up in every three to four hours, cry, eat a little bit, and go back to sleep, and then wake up again, and do that. 
Then after 8 to 12 weeks, they actually begin to have some kind of consolidated sleep. So they go to sleep and wake up at the right time, wake up after a few hours, but it's not tied to light-dark cycle. So they kind of drift. So that's the phase many parents may not notice because we now live in a very artificial environment, but that's the time when there is a clock but it's not tied to outside light and dark cycle. So around six months of age, that's when the whole development process and the clock is functional, it's tied to light-dark cycle, it's wired properly, so the babies go to bed, hopefully, in the evening and then sleep for nine to ten hours, wake up. So when we are born we do have clocks, but they are not connected together until about four to six months of age. 
Rhonda: Oh, interesting. And you mentioned...so there's, there's clocks in all of our organs and there's different…your work, you've done a lot of research on what regulates these different clocks. 
Satchin: Yeah. 
Rhonda: There's a master regulator clock, and there's other clocks in different organs. Maybe you can explain. I read somewhere that something between 10% to 15% of the entire protein-coding human genome is actually regulated by these circadian clocks, and anywhere between around, like, 40% to 50% of those genes are actually involved in metabolism. 
Satchin: Yeah. 
Rhonda: So, there's, there's a wide variety of processes that are regulated by these clocks. 
Satchin: Yeah. 
Rhonda: Maybe can you explain a little bit about the central master clock and... 
Satchin: Yeah. 
Rhonda: ...what regulates that? 
Satchin: [laughs] Yeah. So this is a field of study that is actually not driven by a disease but pure curiosity. So for a long time, people thought that there might be a master clock in the brain because we always connect circadian clock to sleep-wake cycle. And fortunately, there was actually a master clock. And in fact, almost 40, 45 years ago, people who are working on different parts of the brain…because at that time, 40 years ago, people thought that different parts of the brain regulate different behavior. So they are defined like cubic millimeter area of brain that regulates something. 
So we're systemically taking out parts of the brain in mouse, rodents, and different larger rodents, and then figure out that when they hit this small part of the brain called suprachiasmatic nucleus, so that means we know that our eyes send optic nerves that crisscross and there is a part of the brain called optic chiasma, so it's above the optic chiasma. So that's why suprachiasmatic nucleus. So that's... 
Rhonda: Say that 10 times fast. [laughs] 
Satchin: Yes [laughs]. Suprachiasmatic nucleus or SCN, it's composed of around, say, 100,000 neurons, I guess, in humans, really small, maybe one millimeter by one millimeter. That's the size of this brain part. If you remove that brain part in a hamster, then this hamster doesn't, will not have any sense of time and go to sleep at random time and will wake up after two or three hours and it continues. But what is most exciting is if we take SCN from another hamster and transplant, it's like a brain transplant experiment, then this hamster will get all the rhythms back.
That's the earliest example of neural transplant transferring behavior from one animal to another animal. And that essentially established that there is part of the brain that accesses master circadian oscillator or circadian clock because it orchestrates this daily rhythm in waking up and going to sleep. And just imagine, only when we are awake, we eat, or we exercise. So that's why all other organs related to eating, for example, our gut, our liver, our fat, all of them are driven by this feeding behavior. Similarly, our muscle is driven by when we run. So that's how the SCN acts as the master circadian oscillator. So if we damage the SCN then we lose all circadian rhythm. 
So what happens in some of the neurodegenerative disease, like very advanced stage of Alzheimer's disease dementia, if the SCN, this part of the brain is affected, then people lose their sense of time in terms of when they go to bed or when they stay awake. So this presents slowly, they turn into a state where they don't have a sense of day or night. They stay awake throughout the night and may be sleepy throughout the day. So that's why this master clock is so much important for our health. 
Rhonda: And that might also have a feed-forward loop because then, you know, if your master clock is thrown off and you're awake when you're supposed to be sleeping and sleeping when you're supposed to be awake, that's also been shown to affect hippocampus and long-term potentiation. So, you know, you've got this, sort of feed-forward loop. But specifically with regards to the, the master clock, light is what regulates this master. ​

Cabbage has a long history of use both as a food and a medicine. Prior to the discovery of Vitamin C, sauerkraut (a dish made from fermented cabbage) was treasured by Dutch sailors, who consumed it during extended exploration voyages as they knew it would prevent scurvy. Researchers have observed that cruciferous vegetables, like cabbage,  are included among the vegetables that contain the largest concentrations of glucosinolate phytonutrients, compounds that are well established to increase the liver's ability to produce enzymes that neutralize potentially toxic substances. Cabbage is an ideal food to add to your life, not only because it is high in nutrients, but also because it is low in calories, making it great for weight control: one cup of cabbage contains only 44 calories.

If you enjoy cabbage, be sure to include it as one the cruciferous vegetables you eat on a regular basis in order to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1 1/2 cups. Even better from a health standpoint, enjoy cabbage and other vegetables from the cruciferous family 4-5 times per week, and increase your serving size to 2 cups.

In order to select the freshest cabbage with the best taste, look for heads that are firm, heavy for their size, and dense with shiny, crisp, colorful leaves free of cracks, bruises, and blemishes. By selecting the freshest cabbage, you will also enjoy cabbage with the best taste and a better chance of high nutritional value. Red cabbage has much more flavor and six times more antioxidants than green cabbage. As with all vegetables, it is recommended to select organically grown varieties when possible.

Avoid purchasing cabbage that has severe damage to the outer leaves as this is suggestive of worm damage or decay that may reside in the inner core as well. There should be only a few outer loose leaves attached to the stem. If not, it may be an indication of undesirable texture and taste. Avoid buying precut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content, and glucoraphanin (a glucosinolate) is converted to sulforaphane (a highly reactive isothiocyanate that has been observed to reduce oxidative stress and inflammation by activating the Nrf2 transcription factor).

It is encouraged to consume kale as soon as possible after purchasing it for the most flavor and nutritional benefits. The longer you keep it the more nutrients you lose. Prevent cabbage from turning yellow, losing its sweet flavor and nutrients, and becoming limp and bitter. To keep it fresh, store cabbage no more than 10 days.

Many factors affect the shelf life of cabbage. Respiration rate is one of them. Cabbage continues to respire (break down sugars and release carbon dioxide) even after being harvested. Reducing the storage temperature reduces the respiration rate. Store cabbage within a airtight container in the refrigerator.

While whole-head cabbage can be stored for 2 weeks, a partly cut cabbage should be tightly covered and kept for no more than 3-5 days. Red and green cabbage will keep for about 2 weeks if stored properly, while Savoy cabbage will keep for about 1 week.

Rinse under cold running water before removing the thick fibrous outer leaves and cut the cabbage into quarters. No need to rinse after cutting because the interior of cabbage has never been exposed to the outside environment.

Cutting cabbage into slices of equal thickness will help it cook more evenly. Because thinly sliced cabbage cooks more quickly, it is recommended to cut cabbage into 1/8-inch slices. Before slicing it, first quarter it and remove the core to make the process easier. Let slices sit for 5-10 minutes before cooking to bring out their hidden flavor and nutritional benefits for maximum enjoyment. Since phytonutrients in the cabbage react with carbon steel and the leaves turn black, use a stainless steel knife to cut.

Cabbage is a hearty vegetable, which should be cooked just long enough to soften its fibers for better digestion and overall greater enjoyment. Because cabbage is such a valuable food that can make a fantastic contribution to our health, it is important to cook it properly and preserve it's panoply of nutrients. Researchers have well established that improper cooking, too much heat and long cooking times, can easily damage many nutrients present in cabbage.

The most nutritious way to cook cabbage is to sauté it for only 5 minutes. Use exact cooking times, and avoid using high heat. Vegetables, such as cabbage, can continue to cook if they are left in the pan after the heat is turned off. Therefore it is suggested to immediately remove cabbage from the pan to prevent overcooking.

Although botanically classified as a fruit, avocados are typically considered vegetables from a culinary perspective. Avocados are native to Central and South America and have been cultivated since 8,000 BC. Avocados have a smooth, buttery texture and rich, distinctive flavor, and can be enjoyed in a number of ways.

Avocados are a nutrient-dense source of heart-healthy monosaturated fats, like those found in olive oil. Monosaturated fats have been observed as a staple of the Mediterranean diet, which features monosaturated-fat-rich foods such as olives, and nuts. Other healthy fats contained within avocados include phytosterols and polyhydroxylated fatty alcohols, both of which have anti-inflammatory benefits.

A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it may have ripened a bit more on the tree and have a richer flavor. A firmer, less mature, green fruit can be ripened at home and may be less likely to have bruises, depending on how it was handled during harvest and transport. The average California Hass avocado weighs between 165-170 grams (about 6 ounces) and has a pebbled dark green or black skin.

As with all vegetables, it is recommended to select organically grown avocado when possible. According to EWG's analysis of tests, however, avocados are listed on the Clean Fifteen, a list of produce least likely to contain pesticide residues. Avocados have been rated as one of the safest commercial crops in terms of pesticide application, and their thick skin protects the inner fruit from pesticides. Therefore, selecting conventionally produced avocados isn't entirely inimical to one's health, although it doesn't support ethical farming practices.

A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a two days or so. As the fruit ripens, the skin will turn darker. However, it is not recommended to rely exclusively on color to determine the ripeness of an avocado. Hold the avocado very gently in your palm and begin to press very gently against its surface. A ripe avocado will yield to very gentle pressure, without feeling squishy.

Avocados should not be refrigerated until they are ripe, or unless you are storing a large quantity of them for a period of time. Once ripe, they can be kept refrigerated for up to a week. Loss of some nutrients in avocado—for example, its vitamin C content—is likely to be slowed down through refrigeration. If you are refrigerating a whole avocado, it is best to keep it whole and not slice it in order to avoid browning that occurs when the flesh is exposed to air.

If you have used a portion of a ripe avocado, it is best to store the remainder in the refrigerator. Store in a sealed and reusable glass container. Sprinkling the exposed surface(s) with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.

Use a stainless steel knife to cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Next, take each of the avocado halves and slice lengthwise to produce four avocado quarters. The use the "nick and peel" method to peel the avocado. Just take your thumb and index finger to grip an edge of the avocado skin and peel it away from the flesh, in exactly the same way that you would peel a banana. The final result will be a peeled avocado that contains most of that dark green outermost flesh that is richest in carotenoid antioxidants.

You can prevent the natural darkening of the avocado flesh that occurs with exposure to air by sprinkling with a little lemon juice or vinegar.

Avocado should be included as an ingredient in its raw, unheated form. There simply cannot be a better way to preserve the health benefits made possible by avocado's unique fats. If you do plan to use avocado in a recipe that calls for heat, it is recommended that you use the lowest possible temperature and least amount of cooking time that will still work with your particular recipe. The purpose in making this recommendation is to help you minimize damage to avocado's unique fats.

Asparagus is considered nutrient-rich because it contains a wealth of anti-inflammatory and antioxidant nutrients. These include vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. Additionally, asparagus also contains valuable amounts of the omnipotent antioxidant glutathione as well as inulin, a unique type of polysaccharide that promotes digestive health. High in nutrients and low in calories, asparagus is an ideal food to consume.

Some people notice that their urine has a strong asparagus-like odor after eating this vegetables. Yet, this is not a dangerous side effect. The development of urine odor following consumption of asparagus is a far more complicated issue than expected. Researchers have failed to come up with any simple explanation of this asparagus and urine odor phenomenon.

Health-Promoting Benefits

• anti-inflammatory benefits
• antioxidant benefits
• promotes digestive health
• supports heart health
• supports blood sugar regulation
  

Researchers have identified nearly 100 phytonutrient compounds in asparagus, including, but not limited to, the following compounds:

Organic acids

• gluconic acid
• malic acid
• nonanedioic acid

Oxylipins

• dihydroxy-octadecanedioic acid
• trihydroxy-octadecanedioic acid
• hydroxyperoxy-octadecanedioic acid

Saponins

• asparanin A
• protodioscin
• sarsasapogenin

Lignans/Norlignins

• secoisolariciresinol
• hinokiroresinol

Amino Acids

• asparagine

Phenolic acids

• vanillic acid
• caffeic acid
• coumaric acid
• ferulic acid

Flavonoids

• apigenin
• noricaritin
• isorhamnetin
• kaempferol

asparagus acid
rhodioloside D

In order to select the freshest asparagus, look for spears that are firm with a bright green or purple color and tips that are closed. By selecting the freshest asparagus, you will also enjoy the best flavor and a better chance of high nutritional value. As with all vegetables, it is recommended to select organically grown asparagus when possible.

Avoid asparagus with yellowish spears that appear to be on the verge of flowering and those with stems that are dried out and cracked at the base or are wrinkled and feel hallow; this usually indicates they are old and have begun to lose their nutritional value. Always check that the asparagus smells fresh and does not have a questionable odor.

Medium-sized asparagus is the best, as very thin spears can be easily overcooked, and very thick spears are woody, tough, and stringy and often require peeling and more time to prepare.

For the best flavor and nutrition, asparagus should be enjoyed soon after they are purchased. The longer you keep it the more nutrients you are likely to lose. Help prevent asparagus from becoming limp and losing its sweet flavor. It is not recommended to store it for longer than 3-4 days maximum.Wrapping the ends of the asparagus in a damp paper or cloth towel helps offset asparagus' very high respiration rate during refrigerator storage.

Many factors affect the shelf life of asparagus. A colder temperature will help minimize the rate of respiration and thereby help keep asparagus fresh for a longer period of time. Place asparagus in an airtight storage container and seal tightly, squeezing out as much of the air as possible. Do not wash asparagus before refrigeration.

Asparagus is very easy to prepare. Clean the asparagus by rinsing well under cold running water before cutting.

Thin asparagus does not require peeling. Asparagus with thick stems requires extra work to prepare. The stems of thick asparagus require peeling because they are usually tough and stringy. In this case, peel the tough outer skin of the bottom portion of the stem with a vegetable peeler.

Cut or snap off the bottom of each individual stalk. The ends tend to break naturally where the woody portion of the spear ends and the tender part begins. This is usually where the color changes from off-white to green. Remove the bottom part of all of the asparagus stems at one time  by cutting with a knife while the asparagus is still in a bunch. The tough woody ends can be used to make broth for soup. Thick asparagus stems should be sliced in half lengthwise. This provides greater surface area, which will help it cook more quickly. Spears should be uniform in size so that they will cook evenly.

Cutting off the woody ends and placing the spears in a glass of ice water for a few minutes before cooking can help make limp asparagus more crisp.

Asparagus is a delicate vegetable, which should be cooked just long enough to soften its fibers for better digestion and overall greater enjoyment. Researchers have well established that improper cooking, too much heat and long cooking times, can easily damage many nutrients present in asparagus. The most nutritious way to cook asparagus is to sauté them for 3 minutes. Use exact cooking times, and avoid using high heat. Vegetables, such as asparagus, can continue to cook if they are left in the pan after the heat is turned off. Therefore it is suggested to immediately remove asparagus from the pan to prevent overcooking.

Like other cruciferous vegetables, kale is descendant of the wild cabbage, a plant thought to have originated in Asia and to have been brought to Europe by groups of Celtic wanderers. Both the ancient Greeks and Romans are known to have grown kale. Although most varieties of Kale have been grown for thousands of years, there are newer varieties, such as Lacinato Kale, with even more robust flavor.

A growing body of evidence confirms that cruciferous vegetables, like kale, contain the largest concentrations of health-promoting sulfur-containing phytonutrients that increase the body's ability to produce enzymes that neutralize potentially toxic substances. Kale is also rich in the powerful phytonutrient antioxidants lutein and zeaxanthin, carotenoids that protect the lens of the eye. Kale is an ideal food to add to your lifestyle not only because it is high in nutrients, but also because it is low on calories, making it great choice for weight control.

If you enjoy kale, be sure to include it as one the cruciferous vegetables you eat on a regular basis in order to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1 1/2 cups. Even better from a health standpoint, enjoy kale and other vegetables from the cruciferous family 4-5 times per week, and increase your serving size to 2 cups.

According to one study, among all the foods involved in the research, kale was shown to have the highest protective effect against bladder cancer (Radosavljević et al., 2005). Kale has a very impressive number of flavonoids, each with its own healthy job to do in your body, including 32 phenolic compounds and three hydroxycinnamic acids, which can help keep cholesterol levels within the normal range and scavenge harmful free radicals in your body (Nardini et al., 1995). Two of the most important flavonoids kale has in abundance are kaempferol and quercetin.

In order to select the freshest kale with the best taste, look for varieties that have firm, bright, deeply colored green leaves and moist hardy stems. Smaller leaves tend to be more tender and milder flavor that larger leaves. By selecting the best tasting kale, you will also enjoy kale with the highest nutritional value. As with all vegetables, it is recommended to select organically grown varieties when possible.

It is encouraged to consume kale as soon as possible after purchasing it for the most flavor and nutritional benefits. Prevent kale from becoming limp, turning yellow, becoming bitter, and losing its sweet flavor and nutritional value. The longer it it stored, the more nutrients that are lost. It is not recommended to store kale for more than 5 days. Kale continues to respire (break down sugars and release carbon dioxide) even after being harvested. Reducing the storage temperature reduces the respiration rate. Store kale within a airtight container in the refrigerator.

Discard damaged and discolored leaves. Rinse kale under cold running water before cutting. To preserve nutrients, do not soak kale or its water-soluble nutrients will leach into the water.

When cutting kale, stack the leaves, cutting the leafy portion into 1/8-inch slices or as thin as possible. Save the stems after the leafy portion ends for soup. Thinly slicing kale will help it cook more quickly. After cutting, let sit for 5 minutes before cooking.

Kale is a hearty vegetable, which should be cooked just long enough to soften its fibers for better digestion and overall greater enjoyment. Because kale is such a valuable food that can make a fantastic contribution to our health, it is important to cook it properly and preserve it's panoply of nutrients. Researchers have well established that improper cooking, too much heat and long cooking times, can easily damage many nutrients present in kale. It should be noted that the effectiveness of several antioxidants and vitamins in kale are diminished when cooked (Sikora and Bodziarczyk, 2012).

The most nutritious way to cook kale is a quick-steam at roughly 212 F for only 5 minutes. Use exact cooking times, and avoid using high heat to get water to a rapid boil and full steam. Vegetables, such as kale, can continue to cook if they are left in the pot after the heat is turned off. Therefore it is suggested to immediately remove kale from the pot to prevent overcooking.

The nutrient richness of green beans is partially a reflection of the wealth of antioxidant carotenoid phytonutrients - including lutein, beta-carotene, violaxanthin, and neoxanthin - that they contain. They are also a concentrated source of vitamin K, which is essential for bone mineralization. They are also a particularly helpful food for providing us with the mineral silicon, important for bone health and healthy formation of connective tissue.

Green beans are one of only a few varieties of beans that are typically eaten fresh. Commonly referred to as string beans, green beans are delicious are versatile - great as a side dish or incorporated into a salad.

One concern of green beans is that they are a concentrated source of oxalates, which when accumulated may place the kidneys, of certain individuals, at risk of calcium oxalate kidney stone formation due to supersaturation of urine with calcium oxalate salts.

Researchers have discovered that flavonoids to play an important role in the prevention of diseases like cancer and heart disease, while offering a wide range of pharmacological benefits, such as antioxidant, anti-inflammatory, antimicrobial, neuroprotective, and antidiabetic effects, to name a few (M. Calderon-Montano et al., 2011). Emphasizing the "green" in green beans, another study shows that green and yellow vegetables may lower the risk of heart disease and atherosclerosis (Adams et al., 2006).

In order to select the most flavorful green beans, look for the ones that are sold loose so you can sort through them and select the best quality beans. The freshest beans feel smooth, have a vibrant green color, are firm, and "snap" when bent. To ensure uniform cooking, aim to select green beans of similar size. Seeking the freshest green beans will increase the likelihood of higher nutritional content. As with all vegetables, it is recommended to select organically grown green beans when possible.

Avoid green beans that have brown spots or areas that are soft, bruised, wrinkled, or have tough skin. Beans that are beginning to turn yellow are no longer fresh.

If you are unable to obtain fresh green beans, many valuable nutrients can still be obtained from green beans that have been frozen or canned. Fresh green beans are ideal.

For the best flavor and nutrition, green beans should be enjoyed soon after they are purchased. Prevent them from becoming limp and yellow. The longer you keep them the more nutrients and flavor you are likely to lose. It is not recommended to store green beans for longer than 7 days. Many factors affect the shelf life of green beans. A colder temperature will help minimize the rate of respiration and thereby help keep green beans fresh for a longer period of time. Place green beans in an airtight storage bag and wrap the bag tightly, squeezing out as much of the air as possible. Do not wash green beans before refrigeration.

If you do not have access to fresh green beans on a year-round basis, and you desire to freeze green beans, it is recommended to first steam them for 2-3 minutes. Remove them from heat and let them cool thoroughly before placing them in freezer bags and storing them in your freezer. Green beans are able to retain many of the valuable nutrients for 3-6 months after freezing.

Green beans should be properly cleaned and cut to help ensure they will have the best flavor. Rinse well in a colander under running water after cutting off the end that was attached to stem. It is preferred to cut of the end that is attached to the stem. Take a handful of beans and align the ends that were attached by to the stems by tapping them into alignment with the knife and removing them with one cut.

To maximize the nutritional benefits, green beans should be cooked just long enough to soften its fibers for better digestion and overall greater enjoyment. Researchers have well established that improper cooking, too much heat and long cooking times, can easily damage many nutrients present in green beans. The most nutritious way to cook green beans is a quick-steam at roughly 212 F for only 7 minutes. Use exact cooking times, and avoid using high heat to get water to a rapid boil and full steam. Vegetables, such as green beans, can continue to cook if they are left in the pot after the heat is turned off. Therefore it is suggested to immediately remove green beans from the pot to prevent overcooking.

The ancient Egyptians believed garlic was not only bestowed with sacred qualities but enhanced endurance and strength. Throughout the millennia, garlic has been used for both culinary and medicinal purposes. Its unique taste and aroma is like no other.

Garlic is considered a superfood because in addition to it being a rich source of many vitamins and minerals, it also contains unique sulfur compounds that contribute to its health benefits. These include thiosulfinates (such as allicin), sulfoxides (such as alliin), and dithiins (such as ajoene), phytonutrients that have antioxidant, heart-healthy, and anti-microbial properties.

Selected the most flavorful garlic by looking for bulbs that are plump. Gently squeeze the bulb between your fingers; fresh garlic will feel firm with no trace of dampness. Selecting large cloves helps to make peeling easier. As with all vegetables, it is recommended to select organically grown garlic when possible.

Avoid garlic that is soft, shriveled, and moldy or has begun to sprout. These may be indications of decay that will cause excess waste and inferior flavor and texture.

Although garlic in flake, powder, or paste form may be more conventient, you will find that it has less flavor (it also has lost some of its health-promoting nutrients).

For the best flavor and nutrition, garlic should be enjoyed soon after it is purchased. The best way to store garlic is in an uncovered or loosely covered container in a cool dark place away from heat and bright light. This will help minimize its respiration rate and help keep garlic fresh for a longer period of time. Do not refrigerate garlic since moisture in the refrigerator will cause garlic to spoil. Refrigerating garlic causes it to soften and sprout, producing a bitter taste. Be sure to inspect the bulb frequently and remove any cloves that appear to be dried out or moldy. Once you break the head of the garlic and use some of the cloves, its shelf life becomes greatly reduced, and it will last only up to two weeks.

The first step to using garlic is to separate the individual cloves. An easy way to do this is place the bulb on a cutting board and gently, but firmly, apply pressure with the palm of your hand at an angle. This is cause the layers of skin that hold the bulb together to separate.

Do throw away sprouted garlic. If you don't want to use the sprouts, you can cut them off and just use the clove.

If you see spots on the surface of the cloves, it is best to cut them off as they will have a bitter flavor. If you don't mind the bitterness, go ahead and use them as they are.

Garlic is an important seasoning that adds aroma to your food and extra flavor and nutrition to your meal. Garlic is most pungent when eaten raw and milder when quickly cooked. For those individuals who cannot tolerate raw garlic, it is recommended to added chopped garlic to your vegetables while they are cooking. To help preserve flavor and nutrition, add garlic towards the end of the cooking process.

Both flavor and nutrition can diminish as garlic cooks. Too much heat for too long will reduce the activity of the health-promoting sulfur compounds that have formed when you let the garlic sit for up to 5-10 minutes before cooking (Mukherjee et al., 2009).

For thousands of years, the therapeutic value of Shiitake mushrooms has been prized in Asian cultures as a symbol of longevity. An excellent source of copper, selenium, and pantothenic acid, this fungi has been observed to carry many unique health-promoting compounds that may responsible for many of claimed health benefits. These compounds include eritadenine, a cholesterol-lowering compound, and lentinan, an immune-stimulating phytonutrient.

Select the freshest Shiitake mushrooms by looking for the ones that are firm, plump, clean, and dry. Look for caps with a darker color because they have a richer flavor, yet this is also an indication that they have already been stored for a longer period of time and should be used as soon as possible. By selecting the freshest Shiitake mushrooms, you will also enjoy mushrooms with the best taste and a better chance of high nutritional value. Avoid Shiitake mushrooms that are wrinkled or have wet slimy spots.

Shiitake mushrooms are very perishable and do not store well. For the most flavor and nutrients, enjoy your Shiitake mushrooms soon after purchasing them. The longer you keep them the more nutrients you lose. Prevent them from becoming soft, limp, or wet. It is not recommended to store Shiitake mushrooms longer than 5 days. A colder temperature will help minimize the rate of respiration and thereby help keep Shiitake mushrooms fresh for a longer period of time. Do not wash Shiitake mushrooms before refrigeration.

The best way to clean Shiitake mushrooms is to wipe but not wash them. Mushrooms are very porous and will quickly absorb water and become soggy if washed. The best was to clean Shiitake mushrooms, without sacrificing their texture and taste, is to clean them without water. Either use a mushroom brush or simply wipe them with a damp towel. To cut Shiitake mushrooms, lay them upside down and cut off the stem, and then slice.

Shiitake mushrooms are delicate. It is advised to cook them just long enough to soften their fibers for better digestion and overall greater enjoyment. Researchers have well established that improper cooking, too much heat and long cooking times, can easily damage many nutrients present in Shiitake mushrooms. For optimal results, the most nutritious way to cook Shiitake mushrooms is to sauté them for only 7 minutes.

Mateljan, G. (2017). Shiitake Mushrooms. [online] Whfoods.com. Available at: http://www.whfoods.com/genpage.php?dbid=122&tname=foodspice [Accessed 4 Nov. 2017].

Mercola.com. (2017). What Are Shiitake Mushrooms Good For? - Mercola.com. [online] Available at: http://foodfacts.mercola.com/shiitake-mushrooms.html [Accessed 9 Oct. 2017].

Yaki, K. (2012). [Liver protective effect of Lentinula edodes mycelia(LEM)]. Gan To Kagaku Ryoho, 39(7), 1099-102.

Buckwheat is actually not a true grain but a fruit seed that is related to rhubarb. Energizing and nutritious, it is gluten free and has a unique flavor that is stronger than any other grain.

The flavonoid phytonutrients found in buckwheat, such as quercetin and kaempferol, provide powerful antioxidant protection against damage from free radicals. Buckwheat is also a very good source of manganese, a trace mineral necessary to help protect the mitochondria from free-radical scavenging. 

Buckwheat can be eaten by people who have celiac disease. This intestinal disease is associated with sensitivity to grains or other foods that contain the protein gluten. Thus, buckwheat can be substituted for gluten-containing grains, such as wheat or rye.

When selecting buckwheat in bulk, make sure that the bins containing the buckwheat are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing buckwheat in bulk or in a packaged container, it is important that no evidence of moisture is present. Buckwheat products like soba noodles often contain wheat, so be sure to read the labels carefully if you are trying to eliminate wheat from your diet. It is recommended to select organically grown buckwheat when possible.

Place buckwheat in an airtight container and store in a cool, dry place. Buckwheat flour should always be stored in the refrigerator, while other buckwheat products should be kept refrigerated if you live in a warm climate or during periods of warmer weather. Stored properly , whole buckwheat can last for 6 months, while the flour will keep fresh for 3 months.

To ensure the best flavor, before cooking buckwheat, rinse it thoroughly under running water, then remove any dirt or debris you may find.

Buckwheat is a favorite side dish that complements almost any meal and also makes a great breakfast cereal. The most nutritious way to cook buckwheat is to use a water to buckwheat ratio of 2 to 1. But if you want your buckwheat to take on more of a porridge-like texture you can use more water (up to 6 parts to 1 part buckwheat) and cook it until the grain becomes very soft.

Leeks are nutrient-rich. They contain the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage, including damage by overly reactive oxygen molecules. Leeks also contain an impressive amount of antioxidant polyphenols. Often overlooked, leeks have a high concentration of the B vitamin foltate, which is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF). Similar to onions, garlic, shallots, and other allium vegetables, leeks also contain health-protective sulfur-containing phytonutrients. To receive these benefits, research suggests including at least one serving of an allium vegetable in your meal plan everyday.

Although leeks are available throughout the year, they are in season from the fall through the early part of spring when their concentration of nutrients and flavor are highest, and their cost is usually the lowest.

Leeks are considered to have a small amount of oxalates, which when accumulated may place the kidneys, of certain individuals, at risk of calcium oxalate kidney stone formation due to supersaturation of urine with calcium oxalate salts.

Search for leeks that are firm and straight with dark green leaves and long white necks. They should be between 1/2 and 1 inch in diameter. As with all vegetables, it is recommended to select organically grown leeks when possible.

Preventing leeks from becoming limp and yellow will help protect nutrients and preserve flavor. Leeks will remain fresh for 1-2 weeks when properly stored.

Properly clean and cut leeks to help ensure they will have the best flavor. After they are cut in half lengthwise, fan out the leeks and rinse again. Do not wash leeks before refrigeration because exposure to water will encourage leeks to spoil.

Similar to onions, leeks are one of the most important seasonings, adding both aroma and nutrition to your meal. It is recommended to cook them just long enough to soften their fibers for better digestion and overall greater enjoyment. Researchers have well established that improper cooking, too much heat and long cooking times, can easily damage many nutrients present in leeks. For optimal results, the most nutritious way to cook leeks is to sauté them for only 7 minutes.

Calorie for calorie, leafy green vegetables like spinach, provide more nutrients than many other groups. Spinach is nearly at the top of the list for one of the most nutrient-rich foods.

Spinach is an excellent source of iron, compared to meats, is very low in calories and virtually fat free. It is an excellent source of phytonutrients, such as beta-carotene, lutein, and zeaxanthin, which provide antioxidant protection. Spinach also contains over a dozen different flavonoid phytonutrients that function as anti-inflammatory compounds.

One concern of spinach is that it is a concentrated source of oxalates, which when accumulated may place the kidneys, of certain individuals, at risk of calcium oxalate kidney stone formation due to supersaturation of urine with calcium oxalate salts.

Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay. Spinach, being on the dirty dozen, retains a significant amount of pesticide residue. Therefore, as with all vegetables, it is recommended to select certified organically grown spinach when possible.

Do not wash spinach before storing as the exposure to water encourages spoilage. Place spinach in a plastic storage bag and wrap the bag tightly around the spinach, squeezing out as much of the air as possible. Place in refrigerator where it will keep fresh for up to 5 days. Avoid storing cooked spinach as it will not keep very well.

Spinach should be washed very well since the leaves and stems tend to collect sand and soil. Before washing, trim off the roots and separate the leaves. Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water. Spinach sold in bags has been pre-washed and only needs to be rinsed. If you are going to use it in a salad, dry it using a salad spinner or by shaking it in a colander.

Spinach is only one of three vegetables that is recommended to boil in order to free up acids and allow them to leach into the boiling water; this brings out a sweeter taste from the spinach. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content. Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add spinach to the boiling water. Bring water back to boil and boil for 1 minute. Remove spinach from pot, press out liquid with a fork and place in a bowl.

Broccoli is synonymous with health. A large, growing body of evidence indicates that cruciferous vegetables, such as broccoli,  have phenomenal health-promoting properties. To receive these health properties, it is recommended to consume broccoli on a regular basis. At a minimum, include 1-2 cups of cruciferous vegetables as part of your diet 2-3 times per week. Even better from a health standpoint, it is recommended to consume 2 cups of cruciferous vegetables 4-5 times per week.

Broccoli is a member of the cruciferous (Brassica) family of vegetables that also includes cauliflower, kale, collard greens, cabbage, mustard greens, bok choy, turnip greens, Brussels sprouts, and many more.

For best taste, select the freshest broccoli and search for tightly closed floret clusters. Avoid broccoli with florets that are not compact or uniformly colored. They should not be yellow, bruised, or have yellow blossoms; these are indications that they are overly mature. Dark green Broccoli contains more chlorophyll, beta-carotene, and vitamin C, while purple-hued heads of broccoli contain higher concentrations of flavonoids. Search for firm stalks and stems and attached vibrant leaves.  Do not purchase broccoli with stalks that are too wide, woody or hollow. As with all vegetables, it is recommended to select organically grown broccoli when possible.

It is encouraged to consume broccoli as soon as possible after purchasing it for the most flavor and nutritional benefits. The longer it it stored, the more nutrients that are lost. It is not recommended to store broccoli for more than 7 days. Broccoli continues to respire (break down sugars and release carbon dioxide) even after being harvested. Reducing the storage temperature reduces the respiration rate.

Before cutting broccoli, rinse under cold running water. To minimize potential loss of nutrients, do not soak broccoli or the water-soluble nutrients will leach into the water. Never cut broccoli before washing. Upon cutting broccoli stems as close to the florets as possible, let them sit 5-10 minutes before cooking to bring out more flavor. The stems and leaves can either be enjoyed or saved for soup broth.

To maximize the nutritional benefits, broccoli should be cooked just long enough to soften its fibers. Researchers have well established that improper cooking, too much heat and long cooking times, can easily damage many nutrients present in broccoli. The most nutritious way to cook broccoli is a quick-steam at roughly 212 F for only 4 minutes. Use exact cooking times, and avoid using high heat to get water to a rapid boil and full steam. The stems will be required to cook 2 minutes longer due to fibrous structure. Vegetables, such as broccoli, can continue to cook if they are left in the pot after the heat is turned off. Therefore it is suggested to immediately remove broccoli from the pot to prevent overcooking.

The fourth most widely cultivated "vegetable" in the world, the cucumber, related to both the melon and squash families, is technically a fruit. With its mild, refreshing flavor that mixes so well with other garden offerings, cucumbers are actually 90% water, but still manage to provide many valuable health benefits.

Scientifically known as Cucumis sativus, commercial production of cucumbers is usually divided into two types:

• "Slicing cucumbers" are produced for fresh consumption.
  
• "Pickling cucumbers" are produced for eventual processing into pickles.
  

Seedless cucumber varieties are attained through a natural parthenogenesis process, which allows them to produce without pollenization. While seedless cucumbers are popular in the marketplace, the seeds do contain a number of valuable nutrients that are sometimes absent in the rest of the fruit.

Cucumbers provide a unique combination of nutrients. At the top of the phytonutrient list for cucumbers are its cucurbitacins, lignans, and flavonoids. These three types of phytonutrients found in cucumbers provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. Specific phytonutrients provided by cucumbers include:

Together, it has been observed that, the nutrients present in cucumbers are able to:

• Reduce inflammation
• Reduce oxidative stress
• Treat headaches
• Serve as a diuretic
• Treat acne
• Soothe tired, puffy eyes
• Lower the risk of heart disease
• Reduce the risk of several cancers, including breast, uterus, ovarian, and prostate cancers

Since cucumbers can be very sensitive to heat, it is advised to choose those that are displayed in refrigerated cases in the market. Cucumbers should be firm, rounded at their edges, and their color should be a bright medium to dark green. Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas, or are wrinkled at their tips.

As with all vegetables, it is recommended to select organically grown varieties when possible. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including cucumbers. In many cases, you may be able to find a local organic grower who sells cucumbers but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. However, if you are shopping in a large supermarket, your most reliable source of organically grown cucumbers is very likely to be cucumbers that display the USDA organic logo.

Cucumbers should be stored in the refrigerator where they will keep for several days. Cucumbers should not be left out at room temperature for too long as this will cause them to wilt and become limp.

Whenever food is stored, four basic factors affect its nutrient composition:

1. exposure to air,
2. exposure to light,
3. exposure to heat, and
4. length of time in storage.

Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration.

If you do not use the entire cucumber during one meal, place it in a tightly sealed container so that it does not become dried out. For maximum quality, cucumber should be used within one or two days.

Rinse cucumbers under cold running water and scrub with a natural bristle brush before slicing. There are many ways to cut cucumbers, depending on how you will be serving them. Peel cucumbers if they are not organically grown. Cut off and discard ends. Cut the cucumber widthwise to achieve the desired thickness. Cucumbers are sometimes salted to draw out excess liquid. Salting cucumbers is not recommended because they become limp and overly salty.

Broccoli sprouts, a cruciferous vegetable, have recently become popular after researchers discovered that they abundant in sulforaphane, a phytochemical with tremendous health benefits. Researchers have observed that sulforaphane: