Can you tell us more about the phytonutrients found in onions?

[World's Healthiest Foods]() Healthy Food Tip & Recipe August 4, 2017 The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. Cantaloupe is Our Food of the Week [Cantaloupe: how to select, store, and prepare](  Healthy Food Tip Can you tell us more about the phytonutrients found in onions? The flavonoids in onion tend to be more concentrated in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer. Even a small amount of "overpeeling" can result in unwanted loss of flavonoids. For example, a red onion can lose about 20% of its quercetin and almost 75% of its anthocyanins if it is "overpeeled."The total polyphenol content of onions is much higher than many people expect. [Read More]( Healthy Breakfast Recipe from Day 6 of the WHFoods 7-Day Meal Plan Enjoy this recipe from Day 6 of our upcoming WHFoods 7-Day Meal Plan. We encourage you to sample the recipes that we have been (and will be) previewing over the next several weeks. They are packed with nutrition from the nutrient-rich foods found in each recipe. Each day we will share with you a special tip about the foods included in this week's recipe: Lemon: Lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body. Vitamin C travels through the body neutralizing any free radicals with which it comes into contact in the aqueous environments in the body both inside and outside cells. Free radicals can interact with the healthy cells of the body, damaging them and their membranes, and also cause a lot of inflammation, or painful swelling, in the body. This is one of the reasons that vitamin C has been shown to be helpful for reducing some of the symptoms of osteoarthritis and rheumatoid arthritis. Mediterranean Lentil Salad Hearty lentils combine with fresh herbs and tangy balsamic vinegar in this quick and easy salad. Thursday is the meatless day in the WHFoods 7-Day Meal Plan and lentils are a great source of protein for this meatless dish.Since all ingredients are selected from our list of World's Healthiest Foods you are ensured to receive an abundance of health-protective nutrients. When we evaluated this recipe against our WHFoods recommended daily amounts It provided 350% vitamin K to promote healthy blood clotting, 89% vitamin C to help protect against excess free radical production, 84% fiber to help improve cardiovascular function including cholesterol metabolism, 40% iron to help promote oxygen transport, 38% protein to help support proper body composition and regulation of blood sugar, 38% folate to help sustain brain and nervous system activity, 37% vitamin A to support immune and inflammatory systems, 25% vitamin E to help protect against free radical damage and heart disease, and much more! Prep and Cook Time: 10 minutes Ingredients: - 1 cup baby spinach, romaine lettuce or arugula, thinly sliced - 1 cup canned lentils, drained - 1/4 cup red onion, thinly sliced - 1/4 cup red bell peppers, thinly sliced - 1/4 cup tomatoes, diced - 1/4 cup parsley chopped - 1 TBS crumbled feta - 1-1/2 TBS [Mediterranean Dressing]( - 1-1/2 tsp balsamic vinegar - Sea salt and pepper to taste - Optional: 1/2 tsp fresh rosemary or oregano, chopped Directions: - Combine all ingredients except romaine in a large bowl. Gently toss in spinach or lettuce. - This salad can marinate for up to 2 hours before serving or can be eaten right after it's made. This salad keeps well for a to-go lunch. Serves 1 We would love to hear from you. Please e-mail us your rave reviews, comments, or any suggestions you might have after having tried the recipes from our powerful WHFoods 7-Day Menu, gmf@mauigateway.com. [WHFoods Book 2nd Edition] The World's Healthiest Foods, 2nd Edition is complete and ready to order with 2 free gifts valued at $51.95. All international orders (including Canada) must be placed through Amazon.com. From a happy book owner: I have been enjoying WHFOODS website for years and recently purchased your outstanding book. Thank you! – KE [Read more about our book]( $39.95 [buy now]( visit our homepage at Newsletter circulation: over 120,000 Copyright © 2017 The George Mateljan Foundation, All Rights Reserved George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165 [Unsubscribe]( | [Change Subscriber Options](