Joel Fuhrman - Eat To Live

122 Joel Fuhrman, M.D.

LUTEIN AND/OR ZEAXANTHIN IN FOODS^5 (in micrograms)

1 cup cooked kale

1 cup cooked collard greens

1 cup cooked spinach

1 cup cooked Swiss chard

1 cup cooked mustard greens

1 cup chopped red pepper

1 cup cooked beet greens

1 cup cooked okra

4 cups romaine lettuce

28,470

27,710

23,940

19,360

14,850

13,600

11,090

10,880

12,770

Nutrient: Weight Ratios Are Misleading

William Harris, M.D., performed an analysis of major food groups,

though he didn't assign phytochemical activity, titled "Less Grains,

More Greens."^6 Dr. Harris explains in detail why ranking and ana

lyzing foods by nutrient:weight ratios, the nutritional establishment's

usual method, is ill advised and misleading.^7

People do not eat until a certain weight of food is consumed b

rather until they are calorically and nutritively fulfilled. He compares

an analysis of spinach with that of spinach with water added (spinach

soup) and shows how the weight (added water) does not change the

nutrients received. If we analyze the nutrients by weight, we incor-

rectly think spinach with water added is much less nutritious.

Furthermore, Harris explains why the food industry, especially

the producers of animal products, is opposed to nutrientxalorie anal-

ysis. It is because nutrient-per-weight sorting hides how deficient

animal foods are in nutrients, especially the crucial anti-cancer nutri-

ents. As Dr. Harris states, nutrient weight sorting is "a great way to kee

excess calories, cholesterol and saturated fat in the diet, which is

splendid way to grow an arteriosclerotic, obese, cancer-ridden natio

which is what we have."

It is true that most of us eat too much fat, but scientific research is

vealing that too little fat can be a problem, too. We have learned t

not merely are we consuming too much fat but, more important,

Fats Are Essential