Fennel a great source of vitamins, antioxidants
Q. Is it true that the vegetable fennel has particular "cancer-fighting" ability?
A. Adding fennel -- also known as anise -- to your vegetable repertoire is a great idea as it provides several vitamins, minerals and phytochemicals for very few calories (less than 30 calories per cup).
A member of the carrot family, fennel is distinguished by its large bulb with feathery, celerylike stalks. While some research hails anethole, a natural compound found in fennel, for its anti-cancer properties, crowning the vegetable a "cancer super-fighter" is premature. Some laboratory studies point to anethole's potential to reduce cancer risk by decreasing inflammation or by affecting cell signaling and growth control. However, these studies are too limited and provide no clue to the effects in humans, especially in amounts found in food.
Regardless of its role in fighting disease, fennel is a good source of vitamin C, potassium and dietary fiber and contains several antioxidant flavonoid phytochemicals. It adds a unique fresh taste to foods with a hint of anise flavor.
Slices of the white bulb are a common part of an Italian antipasto salad, but can also be added to any salad or stir-fry and make a great accompaniment to fish. The stalks are a nice addition to soups, and the feathery leaves can be used like any fresh herb in salads or to flavor fish or poultry.
Q. What are flavonoids?
A. Flavonoids are a group of natural substances found in many vegetables, fruits, whole grains, dried beans, tea and wine. They are part of a larger family of plant compounds called phytochemicals.
Phytochemicals act as a plant's natural defense system, protecting the plant from disease and infection. In humans flavonoids act as powerful antioxidants, which means they can prevent damage to our cells by stabilizing DNA-damaging "free radicals." Flavonoids' role in preventing DNA damage is linked to cancer prevention.
In addition, these compounds may also inhibit cancer development by slowing cell growth and reproduction. Researchers also believe that by preventing damage to blood vessel walls, antioxidant flavonoids help protect against heart disease.
Studies don't lend any support to a need for additional flavonoid supplemention, however. In fact, scientists warn that high dose supplements of flavonoids could be too much of a good thing. Boosting vegetable and fruit intake to five to 10 servings daily, as recommended by experts like the American Institute for Cancer Research, is the best way to ensure a healthy range of flavonoid consumption.
Q. Does the type of pizza crust you choose really make that much difference?
A. Each restaurant makes their pizza a little differently, but choosing a thin crust pizza can save from 30 to 120 calories per slice compared to thicker hand-tossed crusts. Deep-dish pizza crust can add up to 50 calories to each slice.
If you get a crust that is stuffed with extra cheese, calories go up by another 30 calories per slice. Looking beyond calories, more and more places offer the option of whole-wheat crust. With more fiber and nutrients, that's an option that definitely boosts the nutritional value of your pizza.