Written by Dr. Maoshing Ni
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When it comes to food, there is no shortage of questions about how to get the most nutrients out of the food we eat. In this modern world, even more questions arise as we contemplate the effect of brand new technology on the quality of our food. Read on to find out how processing and technology is affecting what you eat.

Excerpted from full article:
1. Microwave: Destroys nutrients
Vegetables, when microwaved, lost 80-97 percent of nutrients.

2. Freezing food may preserve nutrients
Freezing when fruit is fresh can be helpful and usually retains the nutrients. However, when food is stored and sits for a long period of time, it starts to lose nutritional values of the vitamins, especially the B and C Vitamins.

3. Dried Fruit vs. fresh fruit
In general, when you dry a food, you are taking the water content out and dehydrating it. You don’t necessarily destroy the nutrients, although in fruits, certain vitamins can be easily destroyed. Vitamin C, for instance, is fragile, so it may be destroyed in the process. That is why fruits are generally better fresh.

4. Organic for nutrients and safety
Many scientific studies have shown that organic foods have a much higher percentage of antioxidants. And studies regularly emerge about the negative effects of pesticides and herbicides used on commercial crops: cancer risk, inflammation, and reproductive imbalance in humans and animals.

The primary reason for buying organic is that you get wholesome, nutrient-rich foods that aren’t covered in dangerous chemicals. Even the foods that are grown below ground or have peels are not always safe from pesticides.

If you have to make a choice between the two, make an informed decision.

• These fruits and vegetables tested the worst for chemicals, so buy organic: apples, bell peppers, carrots, celery, cherries, grapes (imported), kale, lettuce, nectarines, peaches, pears, and strawberries.

• When tested, these have the least amount of chemicals: avocados, asparagus, broccoli, cabbage, eggplant, kiwi, mangos, onions, papaya, pineapples, sweet corn, sweet peas, sweet potatoes, tomatoes, and watermelon.

Yahoo posted on their site today the top 10 foods that help you sleep for all of insomniacs!

Bananas. They’re practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.

Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect - it’s the perfect natural antidote for restless minds/bodies.

Warm milk. It’s not a myth. Milk has some tryptophan - an amino acid that has a sedative - like effect - and calcium, which helps the brain use tryptophan. Plus there’s the psychological throw-back to infancy, when a warm bottle meant "relax, everything’s fine."

Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that’s linked to alertness.

Potatoes. A small baked spud won’t overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.

Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - plus if you’ve got the munchies, it’s filling too.

Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.

Flaxseeds. When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They’re rich in omega-3 fatty acids, a natural mood lifter.

Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs "time to sleep."

Turkey. It’s the most famous source of tryptophan, credited with all those Thanksgiving naps. But that’s actually modern folklore. Tryptophan works when your stomach’s basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you’ve got one of the best sleep inducers in your kitchen

I went cold-turkey on all caffeine (coffee, tea, cola) about 12 years ago and just came across this article by Steven Reinberg that claims it may have been a good idea.  A report published in the October issue of the American Journal of Clinical Nutrition says that cola was associated with lower bone mineral density in women who were studied, although it did not seem to affect men’s bone density.  The reason for the effect could have to do with the level of caffeine or the amount of phosphoric acid in cola.  Apparently caffeine interferes with the absorption of calcium.  The article didn’t mention the effect of cola on the color of your teeth but I’ve always thought coffee, tea, and cola stain those pearly whites too.  Maybe that’s in the sequel study! You can read more about effect of cola on bone density for women at http://health.yahoo.com/news/167458.