Q&A: Blueberries; Additives; Beet Greens; Calcium
Q. It’s not always convenient to eat fresh blueberries. How do frozen and dried blueberries compare in nutrition and brain benefits?
A. Barbara Shukitt-Hale, PhD, of Tufts’ HNRCA Neuroscience and Aging Laboratory, has researched the brain benefits of blueberries and their anthocyanin compounds. She says, “Frozen berries do not lose their potency. For dried blueberries it depends on how they were dried. High temperatures cause berries to release more anthocyanins, but then they degrade faster.” Freeze drying, which does not require heating the berries, preserves their anthocyanin content; in fact, some of the studies on blueberries and cognition have used a powder made from freeze-dried fruit.
Q. We eat lots of figs and the brand my husband prefers has potassium sorbate as a preservative. Is potassium sorbate safe?
A. The US Food and Drug Administration lists potassium sorbate as “Generally Recognized As Safe” (GRAS). In animals, according to the FDA, potassium sorbate demonstrates “very low acute or chronic toxicity.” Although no metabolic or toxicological studies had been conducted in humans when the agency ruled on the preservative’s safety, the similarity of how potassium sorbate is metabolized in humans and animals “suggests that no deleterious effects are to be expected… in the diet even in amounts many times greater than those at which it appears to be used.” The bottom line? There is no evidence that potassium sorbate is a hazard “at levels that are now current or that might reasonably be expected in the future.”
Q. Dark, leafy greens such as mustard and turnip greens are often recommended for a variety of health reasons. But I never see beet greens included in such lists. Do they provide similar benefits?
A. Lauren Miller, an intern at Tufts’ Frances Stern Nutrition Center, answers: “Increased intake of dark leafy green vegetables has been associated with lower risk of certain chronic diseases, including type 2 diabetes, high blood pressure, cardiovascular disease and stroke. Beet greens are a great source of fiber and a good source of protein. They are high in vitamins K, C and E and B vitamins. They are a great source of vitamin A, due to the high concentration of beta-carotene and lutein, which plays a role in eye health. They are an excellent source of minerals including copper, potassium, manganese, magnesium, and calcium. Compared to mustard and turnip greens, beet greens are higher in protein, vitamin A, vitamin C, calcium, magnesium and iron.
“Beet greens contain oxalates, which naturally occur in a variety of foods, especially in plants. When high-oxalate foods are combined with calcium-rich foods or supplements, oxalate crystals can form. For people with kidney stones, it is best to eat foods low in oxalate and restrict beet greens.
“When buying beet greens look for crisp-looking greens, choosing smaller beet roots over larger, tougher ones. Cut the greens and their stems from the beet roots, place the greens in a plastic bag, squeeze out any air, and store in the refrigerator for up to four days. Enjoy beet greens in a salad, add to smoothies, boil, steam or sauté them for a side dish.”
Q. I understand that it is healthier to get calcium from food rather than supplements. Does the calcium added to almond milk count as a food or a supplement? Is there any risk of getting too much in this form?
A. Bess Dawson-Hughes, MD, director of Tufts’ HNRCA Bone Metabolism Laboratory, replies: “Food is preferred over supplements as the source of calcium. I would consider calcium added to foods as being of food origin, although technically it is a ‘hybrid.’ The recommended calcium intake is 1,000 to 1,200 milligrams per day for adults. This includes calcium from natural foods, fortified foods and supplements. The TOTAL intake should not go much above the amount recommended.”
It can be tricky to determine exactly how much calcium is found in products such as almond milk, because the Nutrition Facts panel typically lists calcium content only as a percentage of the Daily Value (DV). The DV for calcium is 1,000 milligrams. A typical one-cup serving of almond milk contains 20% to 45% of the DV, depending on the brand, which translates into 200 to 450 milligrams (20% to 45% of 1,000).
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