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Glossary of Terms: A-D

Alpha-lipoic acid (ALA):
A vitaminlike compound that acts like a powerful antioxidant, ALA is produced in the body in small amounts. It benefits people with type 2 diabetes by improving insulin sensitivity and helping insulin in the blood get sugar into cells. ALA is present in many foods, including liver, spinach, and broccoli, but nutritional supplements contain much higher amounts.

Agave nectar
This low-glycemic natural sweetener comes from the Mexican agave plant. For cooking, substitute 2/3 cup of agave nectar for 1 cup sugar. (Reduce other liquids in the recipe by 1 ounce per 2/3 cup agave nectar; decrease oven temperature by 25 degrees; and increase cooking time by 6 percent.) At grocery stores, you’ll find agave nectar in three forms: Amber, which has a dark color and rich maple flavor; light, which is translucent, with a mild and neutral taste; and raw, which is also clear and mild but processed at a lower temperature so it contains more enzymes.

Antioxidants
These compounds from plant foods, including beta-carotene, vitamin C, and bioflavonoids, fight off cell attacking free radicals, or the unstable molecules your body produces when it’s exposed to environmental toxins. Antioxidants are most concentrated in the skin of fruits and veggies, so look for rich colored produce, which indicates high antioxidant levels. There are many forms of antioxidants with different effects on your body, so include a variety of fruits and veggies in your diet.
Antioxidants’ health benefits include boosting immunity, slowing the aging process, and fending off serious diseases like cancer and coronary heart disease. Consume antioxidant-rich foods, like acai and white tea, or apply them topically.

Artificial colors
These synthetic dyes, used to correct and enhance food colors, are in most processed foods and many drugs. They’ve been linked to health concerns like allergic reactions and behavioral problems and may also increase the risk of some cancers. The FDA lists the color additives approved for use in food, cosmetics, and drugs, but some may still trigger negative responses. Avoid Yellow No. 5 (also called Tartrazine), which can cause allergic reactions like itching or hives, and Red No. 3, which has been associated with increased risk of tumors and cancer. Studies have also linked Red 40, Yellow 5, Yellow 6, Blue 1, Blue 2, Green 3, Orange B, and Red 3 to behavioral problems in children

Bioflavonoids (see “flavonoids”)

Bisphenol-A (BPA)
The known endocrine disruptor found in hard plastics and canned goods is linked to reproductive disorders, behavioral problems in animals, and liver damage. It may also be a human metabolic syndrome risk factor and is toxic at low doses, according to the Environmental Working Group. Choose plastic alternatives to avoid BPA. Eden Foods, Henry & Lisa’s Natural Seafood and Vital Choice Wild Seafood and Organics are the first companies to launch BPA-free canned foods.

Cage free
Cage-free hens aren’t confined to crowded pens in the coop. The USDA doesn’t regulate the term, but the United Egg Producers and American Humane Association labels help ensure producers meet strict standards for pecking space and ventilation.

Catechins
These flavonoids, or potent antioxidants, found in green tea are cancer inhibitors, according to the National Cancer Institute.

Chia
See also Salba. Related to watercress, these tiny, gluten-free gray seeds from the Mexican Salvia hispanica plant are full of antioxidants, protein, and soluble fiber. As a rich source of omega-3 fatty acids, the “superfood” helps the body absorb vitamins A, D, E, and K from other foods. Eat to get an energy kick, level blood sugar, and digest food. Find the nutty tasting seeds in your grocery store’s bulk foods department.

Cold pressed
Rather than using solvents, this chemical-free process uses pressure at low temperatures. The resulting oil has higher levels of some nutrients. Cook with cold-pressed oils to increase food’s nutritional value and replace petroleum-based skincare products with cold-pressed plant oils to moisturize skin. 

Cruciferous vegetables
Rich in antioxidants, members of this vegetable family, including broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, and turnips, may protect against cancer and boost immunity.

Docosahexaenoic acid (DHA)
DHA is an omega-3 fatty acid recommended for heart and brain health and for a healthy pregnancy. Find it in fatty fish, algae, and organ meats or in supplement form.

Daily value
A label’s Daily Value (DV) percentage is the FDA’s recommended daily consumption level based on a 2,000-calorie-a-day diet. Whether it is an upper or lower limit varies depending on nutrients. The DVs for fat, cholesterol, and sodium are upper daily limits.

Dirty dozen
The Environmental Working Group developed a list of the 12 fruits and veggies with the most pesticides, making them the most important to buy organic. The list consists of peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, grapes (imported), spinach, pears and potatoes.

Dioxins
These extremely toxic chemicals are associated with cancer of the stomach, sinus lining, liver, and lymph system. Chlorine-bleached and rayon-containing products, such as some conventional tampons, may contain trace amounts. The main dietary culprits are animal fat, according to the FDA.

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