Tina Ruggiero, M.S., R.D, L.D., is a nationally-recognized nutrition expert,
television correspondent and author. Her highly-anticipated first book, The Best
Homemade
Baby Food on the Planet, is on store shelves now. Tina loves
incorporating Driscoll’s berries into meals and snacks; she believes they play
an important role in diet, health and overall wellness. Here, Tina answers your
nutrition questions.
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My friend told me that antioxidants are good for my eyes. Is this true? - D. Windsor, Santa Barbara, CA
Yes. She's right. Antioxidants protect our cells from inflammation, degenerative diseases, cancer and macular degeneration. Scientific studies have shown that adults who consume more lutein-rich foods have 57% lower risk of macular degeneration than those with lower intakes 1. Foods like blueberries, spinach, kale, mustard and collard greens are each good sources of lutein.
1 J.M. Seddon et al., “Dietary Carotenoids, Vitamin A, C and E, and advance Age-Related Macular Degeneration,” Journal of the American Medical Association 272 (1994): 1413-1420. -
My husband recently had a mild heart attack. Is there anything special he should be eating?- F. Paulson, Tarpon Springs, FL
Scientific research shows that blueberries may help prevent cardiovascular disease, but in a recent study performed on mice and published in the Journal of Nutrition, results indicate that the berries might actually have the power to cause arterial plaque to regress. The mice were fed the equivalent of ½ cup blueberries daily, so it would be advantageous for your husband to add a scoop of blueberries to his cereal in the morning or enjoy the fruit as a light snack in the afternoon or evening. -
I want to eat foods that will strengthen my hair and nails, and maybe improve my skin. Any suggestions?- V. Rhodes, Ontario, Canada
Looking great is a perk of eating healthfully, and there are many things you can put on your plate to make you look and feel better. Foods rich in antioxidants such as blueberries, strawberries, raspberries and blackberries can repair damage to skin that comes with aging; salmon and nuts, both rich in Omega-3 essential fatty acids, can keep skin supple. Dark green, leafy vegetables like spinach and kale which are good sources of carotenoids can help protect your skin and prevent wrinkles by reducing inflammation that comes with sun damage. Whole grains, dairy and seeds are all good sources of vitamin E which helps prevent dry skin and drinking green tea can also have a profound impact on how we look. -
What are flavonoids? - P. Garcia, Sacramento, CA
Flavonoids are a naturally-occurring family of compounds found in plants. Flavonoids give fruit and vegetables their vibrant color; they make strawberry's bright red and give blueberries their beautiful hue. A simple way to add flavonoids to your diet is to eat more berries! They also have additional benefits like fiber and antioxidants. -
What is an ORAC score? - S. DePaulo, Saddle River, NJ
ORAC stand for Oxygen Radical Absorbance Capacity. This is a standard used by food scientists to determine a food's antioxidant capacity. The higher a food's ORAC score, the more antioxidants it contains. Blueberries, raspberries, strawberries and blackberries all top the ORAC report card with high scores. -
I’m under a lot of stress right now. Is there anything I can eat that will boost my immunity? - S. White, Alameda, CA
The best way to stay healthy when you’re under pressure is to eat plenty of fruit, vegetables and grains. Oats and barley are two particularly good, whole grain choices. These grains contain a fiber called beta-glycan which has antimicrobial capabilities. When it comes to fruit and vegetables, sources rich in vitamin C are best; research shows that increasing vitamin C intake can reduce the length of a cold and decrease the severity of cold symptoms. Strawberries, oranges, blueberries and kiwi fruit are all good sources of vitamin C. -
I read that strawberries can lower my bad cholesterol. Is this true? - P. Newell, Melbourne, FL
New research indicates strawberries have cholesterol-fighting properties. Scientists found that individuals who consumed fresh strawberries daily showed evidence of reduced oxidative damage to LDL or "bad" cholesterol. LDL cholesterol is more dangerous when it becomes oxidized. Including antioxidant-rich strawberries in your diet is a simple step toward better heart health. -
Do berries really boost brain power, or is this just hype? - M. Kwang, Chicago, IL
It’s true! Fruit with deep orange, red or blue pigments can reverse the loss of brain power. Natural polyphenolic compounds in these fruit help microglia cells in the brain, which clean up toxic proteins linked to age-related memory loss. By adding strawberries, blackberries and blueberries to your diet, you can keep your brain young and active. -
I read that metabolism decreases with age. Is there any way to stop or slow this process? - B. Hayden, Woodbury, CT
Your metabolism decreases by 2 percent every decade after you turn 30, so making specific lifestyle changes can keep your metabolism working as best as it can. First, be sure to eat a healthy breakfast; skipping this important meal can prompt your body to store calories as fat. Next, be sure to eat small meals every three hours to maintain steady blood sugar levels. Also choose lean protein like chicken and fish to stay fuller longer and help your body maintain muscle. Last but not least, try to incorporate an hour of physical activity daily. These steps will ensure a fit, healthy body over time. -
I have friends coming over, and I’d like to serve dessert, but I really don’t have time to make anything complicated. Do you have any suggestions? - A. Jones, Bronx, NY
You’ve come to the right place! Try fresh strawberries with a splash of Grand Marnier and a dollop of whipped cream. You could also make Driscoll’s Mixed Berries with Champagne Cheeses or Orange Almond Blueberries which I personally love when prepared with raspberries! -
What is gluten? And what products are naturally gluten-free? – C. Smith, Mesa, AZ
Gluten is a protein that’s found in wheat, barley and rye. Gluten makes bread rise, gives bread its absorptive qualities and makes it characteristically chewy. People who suffer fromceliac disease can’t digest gluten, so they need to avoid it. I encourage my patients with gluten intolerance to avoid oats and teff, too, since both are grown near foods that contain gluten or are stored in the same grain bins. However, those with celiac disease can enjoy grains such as wild rice, corn, buckwheat, millet, amaranth and quinoa. All are naturally gluten-free. -
I’ve heard that blackberries can boost your mood? Is this true? – R. Kelly, Birmingham, AL
Some studies have shown that the healthier the brain, the happier your mood. While this theory might be attributed to the pholyphenols in berries, it hasn’t been proven. What we do know is that purple-blue fruits such as blackberries are rich in anthocyanins and may prevent Metabolic Syndrome. Metabolic syndrome is diagnosed when you have 3 or more of the following characteristics: being overweight (BMI >25); having a waist that exceeds 35 inches for women, 39 for men; having elevated plasma cholesterol levels; having high blood pressure. When just one cup of blackberries each day can reduce your risk, what's not to like? -
Is Wheat Germ good for me? If so, what’s the best way to add it to my diet? – G. Anderson, Arlington, TX
Wheat germ is the center and most nutritious part of the wheat kernel. It includes important vitamins and minerals such as Vitamin E, folic acid, phosphorous, thiamin, zinc and magnesium. You can add it to pancake and muffin batter; sprinkle it on frozen yogurt as a nut alternative; add it to berry smoothies and cereals; sprinkle it atop baked macaroni and cheese; add it to homemade granola recipes and top hot oatmeal with it. Delicious! -
My mother had breast cancer, and I’m fearful I may develop it, too. What should I do to try and prevent this from happening? – K. LeBlanc, Raleigh, NC
The National Cancer Institute estimates that at least 35% of all cancers have a nutritional connection. When lifestyle factors such as smoking and exercise are included, the associated risk becomes much higher and may be closer to 85%. What to do? Include these 10 foods in your diet on a regular basis: garlic, dark leafy greens, tomatoes, grapes, green tea, blueberries, broccoli, cauliflower, mushrooms, whole grains and flax seed. They each contain compounds that help fight cancer, from the antioxidants that neutralize the damage caused by free radicals to the powerful phytochemicals that scientists are just beginning to explore. -
What leftovers survive best in a lunchbox? I’m trying to be creative and economical! – E. Smith, Calgary, Canada
When it comes to packing lunches, start with a sturdy box. Bento-style boxes are great. They keep food separate and help maintain their integrity. Also make sure you use insulated thermoses and ice packs. Cold food needs to stay cold! As for leftovers that make great lunches, try chicken, pasta, kabobs (meat or fruit), wraps filled with scrambled eggs, vegetables, stews and chili. Need a great recipe? Check out our Lunch of the Month. -
Green smoothies are all the rage, but I find them bitter and — literally – hard to swallow. Do you have any suggestions for making these healthy shakes more palatable? – S. Zimbler, Colorado Springs, CO
Your comments are ones I heard before! Green smoothies can be an acquired taste, but if you toss in some berries, getting good nutrition and taste at once is easy. Try my recipe: In a blender, put 1½ c blueberries, 1 T almond butter, 2 T ground flaxseed, 1 c spinach leaves and 1 T agave nectar. Blend until smooth. Add ice. Blend to desired consistency. Loaded with polyphenols, vitamins, nutrients and good quality energy, this is a drink you'll want to enjoy on a regular basis! -
I need quick solutions for dinner. Where can I get recipes that are fast and easy? – P. Lee, Tuson, AZ
You’ve come to the right place! New this month in Driscoll’s recipe data base is a feature that allows you to search for recipes by criteria (i.e., fast, vegetarian, gluten-free, brunch, etc.).Go to Recipes & Ideas and check it out! There’s an entire section of recipes that are “quick and easy,” taking less than 20 minutes to prepare. Check it out. We’d love to hear what you think! -
My doctor told me I needed to eat more potassium (I have high blood pressure.) What are some good sources? – A. Martinez, Calistoga, CA
Lifestyle plays a significant role in managing high blood pressure. By losing weight, decreasing salt use, avoiding alcohol and exercising regularly, you may be able to avoid, delay or reduce the need for medication. Eating a healthy, potassium-rich diet can also be beneficial, since potassium can lessen the effects of sodium on blood pressure. The USDA recommends that adults consume 4,700 mg potassium per day. Foods high in this mineral include dairy products (milk and yogurt), tomato products (tomato sauce), root vegetables (sweet potatoes), nuts, legumes (lima beans) and fresh fruit. -
Are there herbs or supplements I can eating to speed wound healing? I just had surgery. – K. Stewart, Hoboken, NJ
When it comes to holistic nutrition, natural remedies to expedite the healing process are growing in popularity. Arnica, a plant of the daisy family that bears little yellow flowers, is actually a post-op recommendation of many orthopedic and plastic surgeons. Studies indicate that patients who take arnica supplements show less postoperative swelling compared to patients receiving placebo. Homoeopathic preparations of Arnica are widely marketed and can be found in your health food store. -
I keep reading how important Omega 3s are the key to health, but I can’t seem to find out how much of these healthy fats I should be eating. Do you have any suggestions? – D. Paulson, Scottsboro, AL
Omega 3 fatty acids are critical to good health, and they’re nutrients our bodies can’t manufacture. The best sources of omega 3s (specifically DHA and EPA) are oily fish including salmon, herring, sardines, mackerel, and anchovies. While there’s no current recommended daily amount for DHA and EPA, your goal should be to consumer 250 mg/day. Three ounces of salmon provides 1,130 mg; three ounces of mackerel provides 1,120 mg and Three ounces of light tuna canned in water provides 230 mg. -
I’d like a simple, healthy recipe for a strawberry smoothie. Any suggestions? - A. Davis, Carmel, NY
I love the taste of strawberries and fresh dates. The combination is delicious and provides lots of potassium, iron, flavonoids and vitamins A and C. To make my smoothie, put the following into your blender: ½ cup strawberries, ¼ cup soaked almonds*, 3 fresh pitted dates and 1 cup 1% milk. Blend until smooth and enjoy! (To soak almonds, place in water for at least 3 hours. Drain, rinse, and they're ready to use.) -
I understand that strawberries are a good source of manganese. What is manganese and what does it do? - C. Moore, Boise, ID
You’re right. Strawberries are an excellent source of manganese, a trace mineral essential to the human body. Consider it food for the brain and nervous system. Manganese helps produce red blood cells, keeps our pituitary gland functioning properly and maintains our eyesight.