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{"id":438759,"type":0,"block_id":"805edc974c607916c7e7f2006847a1dd4af2a973","theme_id":31,"user_id":160498,"path":"nutrition-infographic-foods-methods","title":"Best Foods, Best Methods.","pubtitle":"Best Foods, Best Methods.","tags":"","public":true,"publicAccess":true,"private_link_enabled":0,"thumb":"https://s3-eu-west-1.amazonaws.com/infogram-thumbs-200/805edc974c607916c7e7f2006847a1dd4af2a973.jpg","width":601,"copyright":null,"properties":{"transparent":false,"rtl":false,"export_settings":{"showGrid":true,"showValues":true},"whitelabel":false,"embed_button":"enabled","title_link":"infogram","custom_logo":"infogram","custom_link_url":"","embed_button_text":"Share","decimal_separator":".,"},"elements":[{"type":"particle","particle_id":12008494,"object_id":"d8416a54-ea02-11e4-a037-7b5f270fdca9","particle_type":"maintitle","picture":null,"text":"Best Foods, Best Methods.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":294184,"object_id":"565148374ea499e9d8534d405d37422bd46fca57","particle_type":"bodytext","picture":"","text":"The way foods are prepared and combined in meals makes a difference to your body - some preparations allow better absorption of nutrients or break-down harmful components. What follows is advice from recent research for enhancing nutrition and health benefits of common healthy foods.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409181,"object_id":"b9bef5df3b85dc339477d840b9a0afbb13f002fb","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/b9bef5df3b85dc339477d840b9a0afbb13f002fb.jpg"},{"type":"particle","particle_id":409182,"object_id":"e01bd1ded3fb15d8e66f0580812c8e0ae1775353","particle_type":"bodytitle","picture":"","text":"Best: Cooked, With Fat","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409183,"object_id":"10e7777f85be7839b8f1ec8aa93e736162d88550","particle_type":"bodytext","picture":"","text":"Tomatoes contain lycopene, an antioxidant that supports heart and prostate health. However, in order for our bodies to absorb the lycopene from tomatoes, they should be cooked or crushed and mixed with oil. Therefore, to maximize the health of tomatoes, cook them or crush/mash them and combine them with some fat. Note, that cooking reduces the vitamin C content of tomatoes but creates a more concentrated source of lycopene. Also, it has been found that organic tomatoes have more lycopene than their conventional counterparts.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409184,"object_id":"7c5e8efe767895c63738caa7b7607ca06645bed8","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/7c5e8efe767895c63738caa7b7607ca06645bed8.jpg"},{"type":"particle","particle_id":409185,"object_id":"f7b3074f5a2362037c343001940c55a5fda09ea9","particle_type":"bodytitle","picture":"","text":"Worst: Heavily Cooked","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409186,"object_id":"23ec6fd1de6369c004680db3979aa0046333b92e","particle_type":"bodytext","picture":"","text":"Broccoli has an anti-cancer and anti-inflammatory component, called sulforaphane, that won’t form if the enzyme myrosinase is destroyed through overcooking. ","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409187,"object_id":"f0bcea6e3bdcc4896cbbfed77be6254f3e69a458","particle_type":"bodytitle","picture":"","text":"Best: Lightly Steamed","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409188,"object_id":"b0e09c10765191c222f4c8e888ce6d1210355538","particle_type":"bodytext","picture":"","text":"Some cooking, however, is a good idea – the cholesterol-lowering properties of broccoli are enhanced when lightly cooked. Therefore, to maximize the health benefits of broccoli, steam it for only 2-4 minutes.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409189,"object_id":"efe8a9e6444d8103b1f1beb9ed70cad75cab2c28","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/efe8a9e6444d8103b1f1beb9ed70cad75cab2c28.jpg"},{"type":"particle","particle_id":409190,"object_id":"ca9c032754e9dac11f6da4549dd74ccded751062","particle_type":"bodytitle","picture":"","text":"Worst: Microwaved, Roasted, Dried, Processed","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409191,"object_id":"e6953954f7a22ce674019c70b578776d2856751f","particle_type":"bodytext","picture":"","text":"Garlic has been shown to have anti-cancer effects which are gradually destroyed when garlic is microwaved or roasted. Garlic is able to form hydrogen sulfide which relaxes blood vessels and may improve overall cardiovascular health. However, dried or processed garlic loses this ability. Finally, a compound called allicin, important for many of garlic’s health benefits, is produced when chopped or crushed garlic is exposed to the atmosphere and more is produced the longer the exposure. ","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409192,"object_id":"995995420d6400b7ca60e5bc9fc05998cbb6b7c9","particle_type":"bodytitle","picture":"","text":"Best: Fresh, Raw, Chopped or Crushed","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409193,"object_id":"08f2be7db1679ae9911495fc8ede7418eb4f3ede","particle_type":"bodytext","picture":"","text":"To maximize the health benefits of garlic, eat it raw and leave chopped garlic sitting out for at least 10 minutes before further preparing it.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409194,"object_id":"8e62ca4333f87a54e2ea45030c0cda19315d506c","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/8e62ca4333f87a54e2ea45030c0cda19315d506c.jpg"},{"type":"particle","particle_id":409195,"object_id":"bd1ec67d3ea7c3fe27955ac940f12b31fdd9d4b8","particle_type":"bodytitle","picture":"","text":"Worst: Fried, Roasted, Baked","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409196,"object_id":"acce8ae72c55aa4ead1a9476a565a4a01a3bbe9e","particle_type":"bodytext","picture":"","text":"Potatoes cooked at high temperatures form acrylamide, which is associated with cancer and neurological problems. Frying produces the most, followed by roasting and baking. Note: Acrylamide is also found in coffee and grain-based foods.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409197,"object_id":"30a08ddc377c0707787de49faa86e0612314fe21","particle_type":"bodytitle","picture":"","text":"Best: Boiled, Steamed","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409198,"object_id":"64995bafc63686417a5c6e9b9bb31026bde1b80e","particle_type":"bodytext","picture":"","text":"To avoid the health risks of potatoes, boil or steam potatoes. Also, to get more nutrients and a lower glycemic index from potatoes, substitute sweet potatoes or yams for white potatoes.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409199,"object_id":"7ac31637a850073a091a83eb56c78eee5cff5c8a","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/7ac31637a850073a091a83eb56c78eee5cff5c8a.jpg"},{"type":"particle","particle_id":409200,"object_id":"ffe4ef13c28c65a47a5aeef68c5db33e516b1b87","particle_type":"bodytitle","picture":"","text":"Best: Cooked Thoroughly or Asian Varieties, Sun-Soaked","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409201,"object_id":"89778ed7cfbca1dec8d54ee21d88031526a1b770","particle_type":"bodytext","picture":"","text":"White (Button) Mushrooms contain natural carcinogens that aren’t found in varieties of Asian mushrooms (which can be highly medicinal and anti-inflammatory.) Cooking thoroughly over medium-high to high heat will reduce the toxic load of white mushrooms, but a better idea is to simply switch to Asian mushrooms. An amazing property of mushrooms is that, like people, they make vitamin D when exposed to sunlight. Most Americans are deficient in this cancer-preventing vitamin, which can be increased in mushrooms by letting them soak in the sun before eating.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409202,"object_id":"83cead37719b39b4dfac8a4906e031dcb0f7490d","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/83cead37719b39b4dfac8a4906e031dcb0f7490d.jpg"},{"type":"particle","particle_id":409203,"object_id":"174c9b54c23e83dfb9275fbbcd462719d1f344ea","particle_type":"bodytitle","picture":"","text":"Best: Raw","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409204,"object_id":"8d3d837fe83807b414783e56abb6ce98eb5b9a7f","particle_type":"bodytext","picture":"","text":"Red peppers are high in vitamin C. Because vitamin C is water soluble, boiling or sautéing causes the vitamin C to escape into the water. Eating peppers raw ensures you get all the vitamin C.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409205,"object_id":"0c3e6627a3a8b6b5370267cc4d588a8ed6559dd5","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/0c3e6627a3a8b6b5370267cc4d588a8ed6559dd5.jpg"},{"type":"particle","particle_id":409206,"object_id":"6870ac596226176aadb82e7a632ffede11ccc4a1","particle_type":"bodytitle","picture":"","text":"Best: Cooked","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409207,"object_id":"9552ca199737b3be2d6cdf11de3ec3cdde95f889","particle_type":"bodytext","picture":"","text":"Onions contain quercetin, an anti-inflammatory flavonoid that is increased by cooking. Quercetin content is higher in red and yellow onions compared with white onions. Remember, like many other vegetables, it’s best to strike a balance between cooking to enhance some nutrients and not overcooking and losing other nutrients.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409208,"object_id":"dd4226e1f63d0ccf5007df2972d1e4578b0219e0","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/dd4226e1f63d0ccf5007df2972d1e4578b0219e0.jpg"},{"type":"particle","particle_id":409209,"object_id":"92efe24ec0a235fd66dfe0dc102979b11995da7b","particle_type":"bodytitle","picture":"","text":"Best: With Beans or Lentils","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409210,"object_id":"3a5a80e95328e7437491107f936b0c9503e25f33","particle_type":"bodytext","picture":"","text":"Brown rice is a good source of magnesium, iron, and B vitamins. However, brown rice is an incomplete protein, meaning it only contains some of the nine amino acids our body needs from protein. Fortunately, beans, also an incomplete protein, contain complementary amino acids – making rice combined with beans a complete protein.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409211,"object_id":"5cc90ab05e90b3fbc41fe10ad5b2e07a386c3fdc","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/5cc90ab05e90b3fbc41fe10ad5b2e07a386c3fdc.jpg"},{"type":"particle","particle_id":409212,"object_id":"1800c75ffa5594e8266f651cd01a3433a530dd5a","particle_type":"bodytitle","picture":"","text":"Worst: Heavily Cooked","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409213,"object_id":"3dee7488b84b7f475646810f6b54e0ff1a88d2a1","particle_type":"bodytext","picture":"","text":"Greens, when steamed, allow the body to absorb more anti-oxidants when compared with raw greens. Overcooking, however, can rob greens of some of their antioxidant power.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409214,"object_id":"5e7d933fed3e1bd0c6dd5bcb9dfcd89b77e24bf5","particle_type":"bodytitle","picture":"","text":"Best: Lightly Steamed","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409215,"object_id":"3b72cf6ee5d8b0a9a2f87d034e9c775327621cb1","particle_type":"bodytext","picture":"","text":"Lightly steaming greens represents the best compromise to maximize the power of these superfoods. Greens, like spinach, are a great source of vitamin K, calcium and iron. However, plant-sourced iron is difficult for the body to absorb when compared with the iron from meat. To absorb the iron, consume spinach with a good source of vitamin C.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409216,"object_id":"21384c1d8b594337357bc21729a1dfcfb1e3142c","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/21384c1d8b594337357bc21729a1dfcfb1e3142c.jpg"},{"type":"particle","particle_id":409217,"object_id":"e40b666e7f5576cca0cc47f69f49d408cea4685a","particle_type":"bodytitle","picture":"","text":"Worst: Roasted","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409218,"object_id":"f6b88b62f6a990f015c3718bb8dc04970323ab87","particle_type":"bodytext","picture":"","text":"Nuts, like other foods high in poly unsaturated fats, are at risk of going rancid when fats oxidize. Oxidation happens when the poly unsaturated fats are exposed to heat, light, and air. Therefore, roasted nuts, which have been exposed to high heat, tend to have more oxidative damage than raw nuts. They also go rancid faster. Although poly unsaturated fat is beneficial for the body, rancid oil of any kind is inflammatory and carcinogenic. ","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409219,"object_id":"52e6c07235d149442e6175dd8f2a916a23df2106","particle_type":"bodytitle","picture":"","text":"Best: Raw, Fresh-Roasted, Properly Stored","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409220,"object_id":"0393068fac166173ab2a6315b7e90494515e6a2f","particle_type":"bodytext","picture":"","text":"To maintain the integrity of beneficial poly unsaturated oils, buy raw nuts or roast them just before eating, store nuts in the refrigerator or freezer, and keep them in an airtight container. Also, smell nuts before you buy them (and before you eat them if they have been on your shelf a long time) – if the nuts smell like oil paint, it means the fats/oils in the nuts has gone rancid and the nuts should be thrown out.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409221,"object_id":"6f9208de485a000441f7df607bdfa6df4993ebca","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/6f9208de485a000441f7df607bdfa6df4993ebca.png"},{"type":"particle","particle_id":409222,"object_id":"98194ffc7083298b345720a57770b824e6a5d6e0","particle_type":"bodytitle","picture":"","text":"Best: Cooked, Organic","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409223,"object_id":"66baf548186bf8a59046458e0ff02e7742b4b13f","particle_type":"bodytext","picture":"","text":"Celery produces psoralens that, when consumed, make the skin more vulnerable to the harmful effects of ultraviolet radiation. The psoralens come from a fungus called pink rot that discolors celery with brown patches. There is probably little danger in eating celery with no visible brown patches, but to be on the safe side, only eat cooked celery. Cooking breaks down psoralens. Also remember that celery should always be purchased organic – it’s one of a handful of produce items that soak up higher amounts of pesticide when conventionally grown.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409224,"object_id":"31b9da4bd1cec33ac9fa61ce5655733a83c2203d","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/31b9da4bd1cec33ac9fa61ce5655733a83c2203d.jpg"},{"type":"particle","particle_id":409225,"object_id":"e6d0c8d9ba5a460e3502fe182642a30d30b9a876","particle_type":"bodytitle","picture":"","text":"Worst: Scrambled","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409226,"object_id":"5f744868c07aafdfb52979960f03d9ba5442a81b","particle_type":"bodytext","picture":"","text":"Eggs are full of biotin, but when eggs are scrambled, the biotin binds to a protein in the egg and is no longer available to your body. The yolk of an egg has choline, a nutrient that is essential for the healthy function of your brain, cardiovascular system, and cell membranes. ","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409227,"object_id":"69c31fa632298df453198f15af3d65d4b53e12c8","particle_type":"bodytitle","picture":"","text":"Best: Boiled, With Yolk","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409228,"object_id":"677ee2451b637bd6655d4258cd8e56e1d87fef3c","particle_type":"bodytext","picture":"","text":"To maximize the health benefits of an egg, don’t scramble them and don’t be afraid of the nutrient rich yolk. Claims that the cholesterol in egg yolks increases the risk of heart disease is unfounded: in 1999, the Harvard School of Public Health spent 14 years tracking 110,000 American adults and found that healthy men and women who ate as much as seven eggs per week had NO increased risk of coronary heart disease or stroke compared with those who ate less than one egg per week. The study did, however, find a correlation between high egg consumption and heart disease among diabetics. Further research remains to be done.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409229,"object_id":"f449118ff5ceaadfc9c10ba57c1e4da9202ef147","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/f449118ff5ceaadfc9c10ba57c1e4da9202ef147.png"},{"type":"particle","particle_id":409230,"object_id":"acd1427fdc26d2236636ee017e6d868aeee7f7ed","particle_type":"bodytitle","picture":"","text":"Best: Cooked or Avoided","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409231,"object_id":"e21ef13b555557950323b81222848c398be05bfd","particle_type":"bodytext","picture":"","text":"Sprouts, such as all kinds of bean sprouts and alfalfa sprouts, contain toxins that are broken down by thorough cooking over medium-high or high heat. Canavanine, a natural toxin harmful to the immune system, is found in alfalfa sprouts. Because alfalfa sprouts become mushy when cooked, it may be best to remove them from your diet. If you continue to eat other sprouts, make sure they are well cooked before consuming.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409232,"object_id":"a4417e0aa82ce95c7848d192d5a4e932d10dfc6f","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/a4417e0aa82ce95c7848d192d5a4e932d10dfc6f.jpg"},{"type":"particle","particle_id":409233,"object_id":"b67a78d6c6e9debd79bb8965421665d0808aa001","particle_type":"bodytitle","picture":"","text":"Worst: Fried, Grilled, Barbecued, Processed","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409234,"object_id":"69814fdb752cb0cd350ae0c36d8fb91cf598b2c2","particle_type":"bodytext","picture":"","text":"The process of frying, grilling, or barbecuing forms heterocyclic amines (HCAs) in meat. HCAs are carcinogens because they cause genetic mutations in our cells. Scorching the fat on meat forms polycyclic aromatic hydrocarbons (PAHs) in meat. PAHs are another carcinogen (cancer causing agent). Also, preservatives such as nitrates, found in procressed meats, are carcinogens and should be avoided.","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409235,"object_id":"8263fccd4f3d678e5af51fc8aab68da662413bd3","particle_type":"bodytitle","picture":"","text":"Best: Stewed, Baked, Raw","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409236,"object_id":"1b345c00beae1c987a9830b3eca7f5f41c01fd2b","particle_type":"bodytext","picture":"","text":" To avoid the harmful effects of cooking meat, bake or stew meat. If you do grill, fry, or barbecue meat, cut off blackened parts, pour off juices before cooking, and avoid flame flare-ups. If you want to grill, try meat substitutes and vegetables instead. If you must grill, precook meats in the oven and finish them on the grill. ","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409237,"object_id":"257d2b44da52aa068c629d2493f0ac4a50162ec3","particle_type":"image","picture":"http://s3-eu-west-1.amazonaws.com/infogram-particles-700/257d2b44da52aa068c629d2493f0ac4a50162ec3.png"},{"type":"particle","particle_id":409238,"object_id":"5560b4994b8c6ad1a31d9d3ccc352004c2ca6d86","particle_type":"bodytitle","picture":"","text":"Best: Lightly Cooked","content_type":"","title":null,"shrink":null},{"type":"particle","particle_id":409239,"object_id":"e0b709f58d1cda51dbdc91b88046c02b6496d246","particle_type":"bodytext","picture":"","text":"Carrots are a great source of beta carotene (vitamin A), but it is better absorbed when carrots are cooked. Like the other vegetables, it&#39;s best not to overcook carrots lest you rob them of other valuable nutrients.","content_type":"","title":null,"shrink":null}],"theme":{"createdAt":"2016-04-22T04:54:07.000Z","updatedAt":"2016-12-28T10:33:43.000Z","logoImages":[""],"charts":{"treemap":{"labels":{"name":{"fontFamily":"PT Sans Narrow","fontWeight":"700"},"value":{"fontFamily":"PT Sans Narrow"}}},"wordcloud":{"labels":{"fontFamily":"Arial","fontWeight":"700"}},"table":{"cellBackground":"#ffffff","headerBackground":"#eeeeee","cellColor":"#232323","headerColor":"#232323","shapeFill":"#232323"}},"color":{"bg":"#ffffff","text":"#000000","chart":{"bg":"transparent","text":"#767676"},"element":{"bg":"transparent","text":"#000000"}},"colorPresets":[],"localFonts":[],"font":{"common":{"textAlign":"initial","fontSize":"16","fontStyle":"normal","fontWeight":"400","fontFamily":"PT Sans 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