Little evidence that tumeric's curcumin fights cancer
Q. Can eating more spices like turmeric really lower my cancer risk?
A. There is laboratory evidence to suggest that curcumin, the compound that gives turmeric its yellow color, might reduce formation or growth of cancer cells. However, we have very little evidence of its effects in humans.
Small studies suggest that it may protect against cancers of the breast, colon and more. But in some cases, benefits are only seen from amounts of curcumin that far exceed the quarter-teaspoon of turmeric typically found in a serving of curry dishes. Using modest amounts of turmeric, as is the tradition in Indian and North African cooking, is safe for most adults. Use of larger amounts might have some negative effects, including disturbing liver function or existing gallbladder disease or upsetting some people's stomachs; we clearly need more research on this.
Some small studies suggest that curcumin could have synergistic effects with compounds in onions or cruciferous vegetables, so that perhaps small amounts could have important protective effects.
Q. What is meant by the term "free range chicken"?
A. Although this term conjures images of birds roaming an open barnyard all day, that's not necessarily what you're buying. According to the U.S. Department of Agriculture (USDA), free range chickens are defined as birds that have any access to the outside, perhaps for just a few minutes a day. The term has no bearing on what the chicken is fed, what medications it receives or the amount of living space it has. In practical terms, the claim doesn't mean much in the U.S.
Q. Are all citrus fruits high in vitamin C?
A. Citrus fruits - which include the common orange and grapefruit as well as the tangerine, Clementine, tangelo, kumquat and Ugli fruit - are all excellent sources of vitamin C.
On their own, one standard serving of these fruits packs from 20 to 70 milligrams (mg) of vitamin C. Although this doesn't quite meet the daily recommended needs for adults (current recommendations call for 75 mg of vitamin C a day for women and 90 mg for men; daily goals for children range from 25 to 75 mg, depending on age), you can easily obtain your daily quota by adding up the smaller contributions of the other vegetables and fruits that you need for overall good health.
Besides citrus fruits, other produce rich in vitamin C includes strawberries, kiwi, cantaloupe, broccoli and bell peppers.
Q. Can you offer some healthy ideas for a potluck supper?
A. Since potlucks can end up full of less-than-nutritious casseroles, consider bringing additions to balance them out: vegetables and fruit dishes.
Try a salad that includes other vegetables in addition to some leafy greens, perhaps with a sprinkle of toasted nuts or dried fruit; toss it with a modest amount of olive oil and vinegar or reduced-fat dressing just before serving. Or make some oven-roasted vegetables in advance, being careful not to overcook them so you can reheat for the potluck.
Alternatively, you could bring fruit salad made from a variety of seasonal fruits, topped with a bit of cinnamon, ginger or mint for extra flavor. Another approach is to try a healthier version of some classic main dishes. For example, make meatless lasagna with reduced-fat cheese and include lots of added vegetables. Most casseroles can be made healthier by using less added fat, lower fat dairy products and substituting poultry, lean meat or beans for high-fat meats. In addition, making vegetables the largest part of the dish helps dilute the calories significantly.