Omega-6 fats

If you began your childhood enjoying Fig Newtons, as I did, then this fruit likely has been a favorite for life. Now I find that the whole dried fruit couldn t be handier at lunch or as a snack food. Choosing the darkest, softest ones, such as black mission, assures optimal nutrition combined with eating pleasure and potential phytochemical richness. The tiny seeds are actually an enjoyable crunch, well worth the effort to release their extra nutrient value in the form of vitamin E, minerals, and polyunsaturated omega fats. 

Nutrient Content high in protein, prebiotic fiber, antioxidant vitamin E, dietary minerals, phytosterols, omega fats, lignans high in palmitic acid, a saturated fat (negative feature)... 

Tropicana (tropicana.com)—makes fifteen varieties of 100 percent juices from oranges and other citrus and superfruits, some blended and fortified with vitamin C, calcium, omega fats, or extra pulp (fiber)... 

Because of the high content of omega fats in both the pulp and seeds, seaberries have become a popular botanical cosmetic resource for skin creams, shampoos, soap, lip balm, and spa oils. Some people prefer taking oil capsules for the possible benefit of omega fatty acids from seaberry pulp or seeds. You can also put your taste buds to the test for the... 

Your goal should be to involve whole fruits in your meals from the beginning of each day. Whole-grain bread or cereal with pieces of superfruits would be ideal. Simply heat up a bowl of oatmeal, add some low-calorie yogurt fortified with vitamin D and omega fats, toss in a few pieces of your favorite superfruit, and enjoy. Now you re ready to tackle the morning. Refer to Chapter 6 for breakfast recipes and smoothie recipes, which are super ways to launch yourself into the day. 

Fortified soy milk rather than dairy milk. I choose fortified soy products because they have higher contents of micronutrients, heart-healthy omega fats, sterols, and a polyphenol class called isoflavones, which also may be beneficial. These features are not present comparatively in dairy milk. Protein and carbohydrate levels are about the same between soy and dairy milks, but adequate content of these macronutrients is supplied by the superfruits you choose. Also, if you are fond of vanilla, as I am, most brands of soy milk include a vanilla-flavored product that goes well with fruits. 

High Nutrient Content protein, antioxidant A-C-E vitamins, B vitamins, dietary minerals, omega fats... 

High Nutrient Content protein, prebiotic fiber, antioxidant A-C-E vitamins, B vitamins, dietary minerals, omega fats High Phytochemical Content carotenoids (beta-cryptoxanthin, beta-carotene, lycopene) polyphenols (anthocyanins, mixed flavonoids) chlorophyll... 

The seeds in kiwis, figs, and strawberries are barely noticeable and fortunately are plentiful. They are loaded with protein, fiber, valuable omega fats, and micronutrients, so chew as many as you detect while enjoying these fruits. 

Durian nutrients are diverse at good levels, two exceptions being omega fats and vitamin E, which are highly enriched in the fruit and seeds. Polyphenols include quercetin and caffeic, p-coumaric, and hydroxycinnamic acids. A topic in the medical literature since the 1960s, durian displays no specific tested or published antidisease properties. 

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