All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Beans And Legumes

Beef

Beef And Veal

Beets

Berries

PICKLES

Typical serving size:

Varies

HOW IT HARMS

Blood pressure Weight gain Cancer risk Potential gluten source

WHAT IT HEALS

Scurvy Before the advent of the modern freezer, pickling was an essential means to keep sufficient food stores over the winter
Today, however, popular pickled foods are consumed mostly for their taste
In pickling, food is preserved by saturating it with acid, which prevents most microorganisms from growing
Two basic methods are used: soaking in acid, usually a vinegar-based solution; and brining, a fermentation process that takes place through the action of acid-producing bacteria
Bacteria rarely grow in these mixtures, but molds and yeasts may flourish on imperfectly sealed surfaces
Fermented pickles, such as dill pickles, are vegetables that are immersed in a brine that is strong enough to inhibit the growth of unwanted bacteria but mild enough to nourish several species that produce lactic acid
This and other compounds contribute to the characteristic flavor

Health Benefits

Prevents scurvy
Long before vitamin C and other essential nutrients were identified, sauerkraut— pickled cabbage—was used to prevent scurvy during extended sea voyages
While scurvy is hardly a modern health problem, sauerkraut is still an excellent source of vitamin C and provides almost 2 mg of iron, and useful amounts of the B vitamins, calcium, potassium, and fiber
Jazzes up your diet
While most pickled foods have limited nutritional value, they contain little to no fat and can certainly add flavor and flair to a meal without a lot of extra calories, especially with the enormous variety now available

Health Risks

Can be a potential cancer risk
A diet that is high in pickled or salt-cured foods and condiments has been linked to an increased risk of stomach and esophageal cancers
This is thought to stem from their high levels of nitrates, which are converted to cancer-causing nitrosamines during digestion
May raise blood pressure
The high salt content in most condiments may be harmful to people with high blood pressure or on a low-salt diet

Allergies

Stir thin slices of pickled jalapeños into egg salad

Layer thinly sliced gherkins on a grilled cheese sandwich

Chop up pickles and add to tuna, chicken, and egg salads

Buying Tip

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Pickles and other condiments are sold in bottles and cans
When purchasing, examine the lid and container to confirm that the seal has not been broken

Some pickle canners offer lower sodium options

Storing Tips

Store canned pickles and condiments in a cool, dry place and use within a year

After opening, refrigerate unused portions