10 A
SIUSLAW NEWS ❚ SATURDAY, JANUARY 9, 2016
J OEL F UHRMAN , MD
Soup: A high-nutrient diet essential
Since soups are gently
cooked with a liquid base,
nutrients are retained and
some
are
made
more
absorbable. Many nutrients,
like folate, other B vitamins,
vitamin C and a range of min-
erals, are water soluble.
Normally, with water-based
cooking, like boiling, water-
soluble nutrients are leached
into the cooking water and
discarded.
However, with soups, the
liquid and the water-soluble
nutrients are retained and con-
sumed.
Cooking soup heats, mois-
turizes and softens vegetables
and beans, which dramatically
increases
the
potential
digestibility and absorption of
the nutritious compounds con-
tained within them.
Recent studies confirm that
the body absorbs more of the
beneficial anti-cancer com-
pounds, carotenoids in partic-
ular, especially lutein and
lycopene, from cooked veg-
etables as compared to raw
vegetables.
Scientists speculate that the
increase in absorption of these
antioxidants after cooking
may be attributed to the
destruction of the cell matrix
or connective bands to which
these compounds are bound.
For superior nutrition,
become an expert at making
great soups.
Make your soups with some
of the G-BOMBS, like greens,
beans, onions and mushrooms,
which are some of the most
nutritious foods on the planet
and combine so well in a big
pot for a super nutritious and
savory meal.
Start your soups with a base
of water, heating on the stove
with your dried beans, as they
take the longest to cook. Then
add the fresh vegetable juice,
like carrot, celery or tomato
juice or a no-salt-added veg-
etable broth.
Then, add a bit of liquid to
the blender, to blend the
onions, leeks or other mem-
bers of the Allium family and
your cruciferous leafy green
vegetables into a smooth
purée.
Always include some cru-
ciferous vegetables into the
mix, such as kale, mustard
greens, collards, bok choy or
cabbage.
Soups can keep well in the
refrigerator for five days or
longer in the freezer.
Soup’s on! Quick, hot, tasty
and nutrient dense-soups in all
of their varieties are a great
way to experience the pleas-
Dr. Fuhrman is a New York
Times best-selling author and
board certified family physician
specializing in lifestyle and nutri-
tional medicine.
Visit his website at Dr
Fuhrman.com, or submit questions
and comments to news ques-
tions@drfuhrman.com.
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ures of the Nutritarian diet.
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Soups, along with salads,
are an essential part of my
high-nutrient
(Nutritarian)
diet, and for good reason.
Vegetable and bean soups and
stews are nutrient-rich, flavor-
ful and easy to prepare. They
can be served as a comple-
ment to a meal or as the cen-
terpiece. Soups can easily be
cooked in bulk to provide sev-
eral days' worth of leftovers,
convenient to have on hand at
home or to take along to work
or school.
Soups and stews are warm-
ing, satisfying and satiating,
and can widen your nutrient
diversity. They can be made
from a variety of fresh, frozen
or even leftover ingredients
and allow for experimentation
in a pot, pressure cooker, slow
cooker or even right in a
Vitamix or other high-pow-
ered blender.