In this article: What exactly are these "leafy greens" we keep hearing about? The truth about iceberg lettuce Info on lycopene How much is enough fiber and olive oil? Cutting out refined sugar Jean Carper: where have you been? Recipe: Salade Niçoise and dressing Sources for this article

 

This week's recipe: Salade Niçoise

Stephen Remer, Fair Oaks, Calif.

They include collard greens, kale, mustard greens, beet greens, turnip greens, dandelion greens, Swiss chard, romaine lettuce, watercress, arugula, green-leaf lettuce, escarole and chicory (curly endive). Such leafy greens have similar nutrients and disease-fighting antioxidants, including vitamin C, beta carotene, calcium and lutein. Generally, the rule is, the more intense the green of the leaf, the more antioxidants.

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Does iceberg lettuce have antioxidants?

Charles Wood, Coshocton, Ohio

Compared with dark green lettuce and other vegetables, iceberg is low in antioxidants. In an analysis of 21 vegetables by Tufts researchers, iceberg ranked 19th in antioxidant capacity, just above celery and cucumbers. No. 1 was kale, followed by garlic and spinach.

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Do you need fat in a meal to absorb lycopene? How much?

Henry Musto Jr., West Deal, N.J.

Lycopene, an antioxidant concentrated in tomatoes, may lower the risk of heart disease, prostate cancer and mental decline in old age. Adding a little oil doubles or triples absorption, studies show. One tablespoon of oil in a pound of fresh tomatoes or quart of tomato sauce does the trick. More important, processed tomato products provide far more lycopene than do fresh tomatoes. Lycopene per ounce: 16 milligrams in tomato paste; 5mg in tomato sauce and ketchup; less than 1mg in fresh tomatoes.

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How much olive oil and oat bran should be eaten daily to lower cholesterol?

Carol Goodrum, Asheville, N.C.

Olive oil doesn't lower cholesterol; it preserves higher levels of good HDL cholesterol. No specific amount is recommended; just substitute extra-virgin olive oil for other vegetable oils.

A recent University of Connecticut study found that eating oat bran (2.6 grams soluble fiber daily) cut bad LDL cholesterol an average 26 percent in men with cholesterol over 200. Triglycerides also dropped 28 percent after two months. For most people, the optimal cholesterol-lowering daily dose of oat bran is 23 cup dry before cooking (two servings). In general, the higher your cholesterol, the better oat bran works.

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I want to cut refined sugars out of my diet but I am unsure what they are - other than the obvious.

Jennifer Anne King, Dumfries, Va.

In addition to sucrose - plain table sugar - beware of refined corn syrup and high-fructose corn syrup, widespread in processed foods such as soups, ketchup, spaghetti sauces, fruit drinks and carbonated beverages. Check labels. These simple sugars are "empty calories" because, unlike complex carbohydrates (starches), they do not contain other nutrients.

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Jean Carper's Eat Smart column has not appeared lately in USA WEEKEND. Why not? I miss it.

Guy Pomerleau, Norway, Maine

This year my column appears once a month, rather than weekly, because I am taking time off to write a book about exciting new research on how nutrition affects your brain. The book will be published in January, and at that time I plan to resume my weekly USA Weekend column.

Some of you have asked what vitamin supplements I recommend. You can get information about my Stop Aging Now! Multi-Nutrient Formula with vitamins, minerals and antioxidants by calling 1-800-627-9721.

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Salade Niçoise

5 ounces fresh baby spinach leaves or large spinach leaves torn into bite-size pieces
1 12-ounce can water-packed albacore white tuna, drained and separated into chunks
1 medium red onion, chopped
3/4 pound small red potatoes, cooked and quartered
1 10-ounce package frozen green beans, cooked, preferably whole
1 1/2 cups "grape" tomatoes or cherry tomatoes, halved
16 small black olives, preferably cured
1/3 cup crumbled feta cheese

Cover the bottom of a large, shallow salad bowl with spinach leaves. In another bowl, combine potatoes, onion, tuna and green beans; toss with salad dressing (inset). Spoon mixture over spinach leaves. Decorate with tomatoes and olives, sprinkle on feta cheese. Top with freshly ground black pepper. Serves 8 as luncheon salad.

Per serving: 260 calories, 14g protein, 16.5g fat (1.2g saturated), 15g carbohydrates, 2.6g fiber, 528mg sodium.

Olive Oil Salad Dressing

8 Tbs. extra-virgin olive oil
2 tsps. Dijon mustard
2 crushed garlic cloves
3/4 tsp. salt
3 Tbs. balsamic vinegar

Whisk all ingredients together.

"Miracle Cures" author Jean Carper is an expert on the medical effects of food. Her next column appears in the April 2-4 issue of USA WEEKEND magazine.

Fat and lycopene
Gartner, C. et al. Am J Clin Nutr 1997; 66:116-22
Giovannucci E., et al. J. Natl Cancer Inst,1995:87:1767-76