Terzani is a family-owned Italian lighting company that was founded by Sergio Terzani in Florence in 1972. By combining traditional Italian craftsmanship with modern technology, the company creates lighting that blurs the lines of art, luxury and design.


The Reds

Dine on a gorgeous rainbow of fruits and vegetables, nutritionists like to remind us, and we’ll net nature’s full spectrum of health-promoting nutrients.
Resveratrol:
Good Sources: red wine, red grapes
Benefits: The wonder-working polyphenol neutralizes free radicals and may inhibit inflammation.
Cooking Tip: For a quick hit, roast whole grapes with garlic and fresh thyme. Add frozen grapes to fruit salad (bonus: theyíll keep the dish chilled).
Capsaicin:
Good Source: chile peppers
Benefits: Hot stuff, indeed: This helps stave off hunger and even burns some calories. It also relieves pain.
Cooking Tip: Add minced chiles to scrambled eggs and stir-fries.
Lycopene:
Good Sources: tomatoes, watermelon, pink grapefruit, bell peppers
Benefits: A diet rich in this carotenoid may reduce the risk of prostate cancer by as much as 35 percent.
Cooking Tip: The body best absorbs lycopene when combined with fat: Toss tomatoes and watermelon with olive oil and feta. Canned tomatoes are a smart staple during the fruit’s off season; lycopene content may even increase in foods processed at high temperatures.

The Oranges

Curcumin:
Good Source: turmeric
Benefits: An added perk to take-out curry: The antioxidant properties of curcumin may help counter the bodyís negative responses to high-fat foods.
Cooking Tip: Mix the spice into salad dressings or sprinkle it on cooked vegetables such as kale and cauliflower.
Beta-Cryptoxanthin:
Good Sources: Papaya, tangerines
Benefits: This carotenoid plays an important role in vision and in bone and cell growth.
Alpha-Carotene:
Good Sources: sweet potatoes, carrots, winter squash, cantaloupe
Benefits: This mighty antiager, which converts to vitamin A in the body, bolsters immunity.
Cooking Tip: Like other carotenoids, it’s best absorbed with fat: Roast vegetables with oil; pair cantaloupe with avocado.
Hesperidin and Naringenin:
Good Sources: Citrus
Benefits: The powerful flavonoids stave off inflammation and blood vessel damage caused by poor diets.
Cooking Tip: Broil citrus slices sprinkled with a pinch of raw sugar and serve over oatmeal.

 

The Yellows

Bromelain:
Good Source: pineapple
Benefits: This enzyme may ease indigestion and asthma.
Cooking Tip: Grilled pineapple slices make a sweet, simple dessert, and chopped cubes go well with a little Greek yogurt.
Limonoids:
Good Sources: citrus
Benefits: These may lower cholesterol and protect against breast, skin, and stomach cancers.
Cooking Tip: Zest away: Limonoids are concentrated in citrus peel. For dinner, bake fish with Meyer lemon slices — then eat the fruit, skin and all.
Lutein and Zeaxanthin:
Good Sources: corn, leafy greens
Benefits This duo keeps eyes strong, protecting the retina and reducing the risk of cataracts and age-related macular degeneration.
Cooking Tip: Grill corn and top with feta and cayenne. Preserve kernels in the freezer; this may increase lutein levels.

 

The Greens

Chlorophyll:
Good Sources: watercress, leeks, arugula, parsley
Benefits: Present in virtually every green plant food (even pistachios!), this may decrease the risk of liver cancer.
Cooking Tip: Leeks are milder than onions; thinly sliced, they make a delicious addition to salads.
Apigenin and Luteolin:
Good Sources: celery, parsley
Benefits: This pair’s neuroprotective properties may fight diseases like Alzheimer’s.
Cooking Tip: Add parsley to salads. Sliced celery, plain yogurt, and lemon juice make a simple dip.
Catechins:
Good Source: green tea
Benefits: Consumption of freshly brewed leaves may lower LDL (bad) cholesterol.
Cooking Tip: Blend brewed green tea with frozen berries and honey for a smoothie.
Isothiocyanates:
Good Sources: Kale, brussels sprouts, broccoli
Benefits: Found in cruciferous vegetables, these help purge the body of potential carcinogens.
Cooking Tip: Raw foods offer the most potent supply. For a no-cook side, marinate thinly sliced brussels sprouts in olive oil and lemon juice and toss with sliced apple.

 

The Purples

Indoles:
Good Sources: purple cauliflower, purple cabbage
Benefits: Derived from sulfur compounds in cruciferous veggies, these may slow the metabolism of carcinogens.
Cooking Tip: Steam cauliflower: it’s likely the best prep for retaining indoles. Toss chopped kale with mashed avocado and olive oil.
Ellagic Acid:
Good Sources: berries
Benefits: The phytochemical may lessen the effect of estrogen in promoting breast-cancer cell growth.
Cooking Tip: Keep frozen berries on hand for smoothies. For a spritzer, mash them and top with club soda.
Anthocyanins:
Good Sources: red cabbage, eggplant, grapes, berries
Benefits: These antioxidants improve brain function and balance, and they may reduce the risk of cancer, stroke, and heart disease.
Cooking Tip: Try swapping in finely shredded cabbage for your typical salad greens and toss with avocado and red onion.

 

Source: www.wholeliving.com


 

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