Ask the Doctor: Fruits vs. Vegetables; Kimchi; Pea Protein

Q. I don’t like many vegetables. Can I get the plant-based nutrients I need from fruit only?

A. Some of the vitamins and minerals found in vegetables are in fruit, too. Broccoli and spinach, for example, are good sources of vitamin C, as are citrus fruits and strawberries. There are, however, some nutrients that are unique to vegetables—and some of them are especially important for women.

For example, sulforaphane is a compound associated with protection against certain cancers, including breast cancer. It’s found in broccoli and other cruciferous vegetables, but not in any fruits.

Certainly, having several servings of a variety of fruits each day is healthy. But, rather than bypass vegetables entirely, look for ways to make them more appealing. For example, sprinkling a little low-fat grated cheese and your favorite herbs on vegetables can make a big difference. Adding chopped spinach to chili is an easy way to work in this nutrient-dense vegetable while masking the taste and texture. You can also puree vegetables and add them to soups or stews. For more tips on including vegetables in your daily diet, see the article on page 1.

Q. What is kimchi?

A. Kimchi is a traditional, popular Korean dish made of fermented, seasoned vegetables. It is often described as having a spicy, sour taste.

There are many varieties of kimchi, but most of them contain Napa cabbage; other common ingredients include daikon radishes and green onions. The cabbage is soaked in salt water, and then rinsed and combined with the other vegetables and a mixture that typically contains chili pepper, fish sauce, garlic, ginger, and sometimes sugar. The mixture is then allowed to ferment for a few days. Kimchi is often served as a side dish or added to rice, soups, noodles, and many other dishes.

The primary ingredient in kimchi, cabbage, is a healthy food. However, kimchi is typically very high in sodium, so, if you are trying to limit your sodium consumption, keep your kimchi servings small. On the plus side, kimchi is low in calories and provides fiber, vitamin A, some B vitamins, and potassium.

Q. What is pea protein?

A. Pea protein is made from dehydrated yellow split peas. One ounce of pea protein provides about 25 grams of protein, about the same amount as a 3-ounce serving of chicken, fish, or meat. Pea protein is also high in fiber and contains no saturated fat. Pea protein doesn’t contain all of the nine essential amino acids your body needs, but you can get the other amino acids you need by consuming other plant proteins, including beans, nuts, and seeds, in the same day as the pea protein.

Using peas as a source of protein has become more common due to concerns about allergies to other protein sources, such as soy, dairy, and eggs. You’ll find pea protein in some protein powders and shakes, along with other prepared foods and beverages. 

-Orli R. Etingin, M.D., Editor-in-Chief

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