xi The New Complete Book of Food
an RDA. One example of an AI is the 1,200 mg per day of calcium recom-
mended for healthy adult women older than 50.
The Tolerable Upper Intake Level (UL) is the largest amount of a nutrient that
can be taken each day that is considered safe for virtually all individuals of a
specific age or gender. One example of a UL is the 10,000 IU per day of vitamin
A considered the highest amount adults may consume on a daily basis.However, it is wise to note that RDAs, AIs, and ULs, like many newly discovered links
between food and health, are works in progress, subject to revision. Yes, the current adult UL
for vitamin A is 10,000 IU per day, but some studies strongly suggest that taking as little as half
that amount over long periods of time may increase the risk of osteoporosis in older people.
As a result, updating this book for a second edition that includes what’s new, or, rather,
newest, has meant not only following the studies, surveys and reports, but also keeping an
eye open for the stray fact that pops up in totally unexpected place. For example, in July
2008 when my husband had blood drawn for testing before surgery, Michael-Angelo Cassa,
the registered nurse who drew the sample, had a stack of pamphlets on his desk describing
a connection between food allergies and latex allergy. Food and latex linked? Who knew?
Now, thanks to Mr. Cassa and his handy pamphlets, I do—and so do you.Think of a grapefruit. Think of an aspirin. Now think how similar they are.
Both can make you feel better: the aspirin by relieving a headache, the grapefruit
by curing (or preventing) scurvy, a disease caused by a deficiency in vitamin C. Both have
side effects (the aspirin may make your stomach bleed; the grapefruit may set off allergic
sensitivity). Both interact with drugs (the aspirin with “blood-thinners,” the grapefruit
with—aspirin).
In fact, they’re both health products.
There’s nothing new in that, of course. Food has always been used as medicine.
Ancient Romans sterilized wounds with wine. Ancient Egyptians used honey to speed
healing. Aztecs regarded chocolate as an aphrodisiac. Jewish grandmothers cured colds with
chicken soup. Italian grandmothers used olive oil liberally to keep their brood in trim.
What is new is that today we understand the science behind the folk remedy. Wine
sterilizes with alcohol. Hydrophilic (“water loving”) honey sops up liquids, kills bacteria,
and nourishes new cell growth. Chocolate’s methylxanthine stimulants (caffeine, theophyl-
line, theobromine) are mood elevators. Steam from chicken soup (and the hot liquid itself)
stimulates a flow of natural secretions to clear the nasal passages. Pasta has fiber and B vita-
mins, and olive oil is rich in heart-healthy monounsaturated fatty acids. In short, what was
once folklore is now nutritional good sense. And that’s the point of this book.What You Will Find in This Book
The information in this book is organized into a series of entries arranged in alphabetical
order. Most foods are described individually, but some are so similar in composition andu