New research from Arizona State University shows that upping vitamin C intake boosts your body's ability to burn fat. The study followed 20 obese men and women on a low-fat diet, which provided about two-thirds of daily vitamin C needs. The intervention group then increased its vitamin C intake by 500 mg a day, (roughly the amount in one red bell pepper). Four weeks later, those in the high-C group were able to oxidize 30% more fat during moderate exercise than the control group! Why? Scientists point to vitamin C's role in the manufacture of theamino acid carnitine, which helps flush fatty acids from the body.

Fortunately, meeting the DRI for vitamin C (75-90 mg/day) is easy -- and delicious. Just two fuzzy kiwis or one cup of strawberries (or broccoli, or Brussels sprouts) puts you over the top, while the above-mentioned red bell pepper provides several times your requirements (plus many other beneficial nutrients, as we explored in "The Swell Bell"). In addition to accelerating fat oxidation, vitamin C helps promote:

skin health by encouraging skin cell turnover and supporting collagen formation;

immune function by enhancing white blood cell function and lowering levels of histamine, a chemical responsible for congestion;

bone health by supporting formation of collagen, an important structural component of bone;

iron absorption by binding to iron atoms and helping them penetrate cell membranes. This is especially important for those 15% of premenopausal women who fail to get enough iron.

The veg edge: approximately 13 pounds lost over 14 weeks for the vegan dieters, versus 8 pounds for the control group. 

More recently, the same researchers reviewed 87 studies on vegan/vegetarian diets, concluding that the high-fiber, high-water, low-fat content of vegan/vegetarian diets were responsible for weight loss -- not calorie counting per se. Indeed, overweight individuals who "went vegan" lost about a pound per week, irrespective of other lifestyle changes made.

These findings confirm the principles behind the volumetrics approach to eating, previously explored in the DNN. Dieters who choose high "volume" foods (big foods, like fruits and vegetables, filled with fiber, water and nutrients -- but few calories) tend to feel full faster, making weight loss easier.

No wonder far fewer vegetarians are overweight compared to carnivores (25% versus 40%). Kermit the Frog's lament notwithstanding, when it comes to lasting weight loss, it is easy being green!

Want to try vegan but don't know where to begin? Check out one or all of these three vegan recipes by one of our favorite cookbook authors, Marie Oser, from her cookbook, The Enlightened Kitchen:

"Curried Brussels Sprouts & Baby Carrots"

"Tempeh Chili"

"Yams, 'Veggie Bacon,' Pears & Raisins

Indeed, your herb garden (or spice rack, for those who prefer the convenience of dried) may be a source of more than aromatic seasonings. Modern scientists are re-discovering what many ancient herbalists claimed: that certain herbs contain compounds that have the power to heal, cleanse, soothe and even prevent disease. Bonus: by enhancing flavor, herbs can help you reduce the salt and excessive fat in your cooking.

Here's a round up of the most commonly used herbs in cooking plus the low-down on the beneficial nutrients:

Parsley: Though often dismissed as a nutrition zero, parsley packs the punch of a nutrition hero. A mere quarter cup contains 300% vitamin K (a nutrient that may help reduce the risk of fractures) while providing an excellent sources of vitamins A and C. In addition, parsley contains the phytochemical myristicin, which animals studies have shown inhibit tumor formation, particularly in the lungs. Parsley is also a top source of the antioxidant flavonoid apigenin, which, in addition to protecting the prostate, may also help support breast, colon, skin and thyroid health.

Sage: If your recipes regularly contain pinches of this savory herb you'll likely recall reading stories about memory-boosting benefits of sage. British researchers recently found phytochemicals in sage that protect a neurotransmitter (known as acetylcholine) that helps your brain make the proper connections. Forty-four study subjects under forty years of age had faster recall on memorized word lists after ingesting sage. The velvety, rabbit ear-like leaves of sage may do more than help you remember those tip-of-the-tongue tidbits. Sage might deserve a place in your anti-Alzheimers arsenal: Those suffering from this common form of dementia have correspondingly low levels of acetylcholine.

Rosemary: Move over, vitamin E! Rosemary's (antioxidant) baby (called Rosemarinic acid), "is even more powerful at neutralizing the free radicals that can cause DNA damage and accelerate aging," observes Nicholas Gillitt, PhD, the DNI's in-house phytochemical researcher. The piney, pungent, pointy leaves of rosemary have made more headlines recently: Kansas State University researchers found that adding rosemary to ground beef barred (by up to 60%) the formation of potentially cancer-causing compounds formed when meat is grilled.

Thyme: Thymol, an antioxidant found in thyme oil, has antiseptic properties, showing up on the ingredient lists of products like Listerine and Vicks VapoRub. Medics also made use of thyme's antibacterial properties to cleanse wounds during WWI. Like Rosemary, thyme may help reduce levels of the carcinogenic heterocyclic amines (HCAs) hamburgers make under high heat.   That said, our Featured Superfood Recipe offers a much healthier way to use fresh thyme, sprinkling it on "Quinoa with Dried Cranberries, Apricots and Pecans."

Cilantro:  If you've been knocking back too much tequila, more cilantro in your salsa might help safeguard your liver. A much more flavorful cousin of parsley, cilantro contains an antioxidant (coriandrol) which Indian researchers found may help halt the progression of liver cancer by preventing a particular toxin from damaging the liver's DNA. Another cilantro phytochemical, dodecenal, could prove to be a safe, natural weapon against foodborne disease such as Salmonella, according to a joint study by Mexican and US researchers. Fun fact: the spice coriander comes from the seeds of the cilantro plant.

Oregano: Though ubiquitous as an Italian seasoning, oregano stands out in antioxidant prowess.  Gram per gram, dried oregano has thirty times the antioxidant capacity of blueberries according to the USDA's ORAC list.  California researchers backed by the USDA also found that certain oregano compounds can kill harmful microbes such as E coli and staph aureus (a bacteria which, if untreated, can cause serious infection).

Basil:  Presto pesto! While basil may be best known for flavoring pestos and pasta sauce, its active antioxidant  eugenol effectively blocks COX enzymes, helping to reduce the kind of inflammation that can be so harmful to heart health. Bursting with carotenoids, bunches of basil can boost immunity, eye health and brain cell communication.  

Mint: Researchers at the University of Salford, Manchester have identified a phytochemical in mint that can inhibit cancerous tumor growth in vitro by destroying the blood vessels that feed the tumor, a promising result if confirmed by human trials, expected to commence very soon. Mint also contains menthol, a phytochemical often used as a mild antiseptic for minor throat irritations.

In addition to their brain and heart health benefits, "good" fats like mono- and polyunsaturated fats* help the body absorb fat-soluble nutrients such as vitamins A, D, E and K.  A recent study from Iowa State University focused on fat's role in the absorption of carotenoids -- antioxidants which may help preserve eyesight, promote heart health, lower arthritis risk, protect against lung, ovarian and prostate cancer -- even enhance sunscreen coverage. 

Researchers looked at levels of carotenoids in the blood of study subjects eating salads that included Dole Romaine lettuce  and Dole carrots  -- two top sources of carotenoids. Over the course of a month, investigators compared blood levels of salad eaters after they had used different kinds of dressing: fat-free, low-fat and full-fat (made with canola oil).

Amazingly, those who had just consumed fat-free dressing showed NO absorption of carotenoids, while those who'd just consumed the full-fat canola dressing group showed the highest absorption (the low-fat dressing rendered lesser results).

Keep in mind that fat -- healthy or not -- remains the most calorie-dense of the food groups when measured gram-per-gram (about 100 calories per tablespoon). Fortunately, the study suggests that only 6 grams (that's less that half a tablespoon of canola oil) is enough to support carotenoid absorption, although a full tablespoon is likely optimum. Note that the healthy fat needs to be consumed with the nutrient-dense food (i.e., fat in dessert after dinner won't do a thing to help you absorb the carotenoids you consumed from your salad during lunch). Other sources of monounsaturated fat include olive oil, avocado and nuts, while fish, such as wild salmon and black cod, are top sources of memory-boosting omega-3.

* All types of fat help in the absorption of fat-soluble nutrients, but as we've learned (see "Fat Most Foul") some fats (saturated and trans) are harmful while others are healthful.

Not only will such other options offer your offspring oft-missing nutrients (fiber and B-vitamins in whole wheat, omega-3 fatty acids in salmon, etc.), you'll broaden their gastronomic horizons, helping them cultivate a taste for healthy variety. What's more, by banning burgers you could be helping your kids breathe easier.

New research has found that an amazing 75% of kids who eat even one hamburger a week were 100% more likely to experience wheezing problems and other asthmatic symptoms than those who bypass burgers. Researchers at New Zealand's Wellington Medical School examined the diets of 1,300 10-12 year-olds and found no such asthmatic-association with other food groups (e.g. fish, vegetables, fruit).  

What's more, as explored in our previous DNN, increasing children's intake of fruit-based fiber might actually help forestall respiratory problems later in life, particularly among those youngsters exposed to second hand smoke. It's not just young lungs, but young tums that can benefit from more fruit -- and less fast food. Researchers at Baylor College of Medicine found a lower incidence of Recurrent Abdominal Pain (RAP) among fruit munching-moppets (and a higher incidence among drive-thru regulars).  Even worse, Harvard research suggests that feeding French fries to your small fry could increase her breast cancer risk later in life. 
 
Since Harvard research also points to a disturbing pattern of fast food purveyors clustered around public schools (see the DNN's "Besieged by Burgers") don't compound the problem by setting a poor example, or "treating" your tots to unhealthy-if-convenient fare. For ideas on how to improve your child's diet -- while making nutrition fun -- download a copy of our Healthy Kids brochure (also available in Spanish!).