Tuna, yellowfin
While the consumption of canned
tuna accounts for more Americans eating tuna than any other type
of fish, it doesn’t compare to the wonderfully firm, dense and
meaty flavor and texture of fresh tuna. Both canned and fresh
tuna are available throughout the year. December is the time to
get fresh Hawaiian tuna.
Tuna is found in the warm water
areas of the Pacific, Atlantic and Indian Oceans as well as the
Mediterranean Sea. People have been enjoying tuna as a food ever
since time immemorial. And while fresh tuna has been enjoyed by
coastal populations throughout history, smoked and pickled tuna
was widely consumed since ancient times.
Tuna fish are truly a
nutrient-dense food. An excellent source of high quality
protein, tuna are rich in a variety of important nutrients
including the minerals selenium, magnesium, and potassium; the B
vitamins niacin, B1 and B6; and perhaps most important, the
beneficial omega-3 essential fatty acids. Essential fatty acids
are so named because they are essential for our health but
cannot be made by the body; they must therefore be obtained from
foods. Cold-water fish like tuna are a rich source of the
omega-3 essential fats, a form of essential fatty acids in which
the standard American diet is sorely deficient. (The other form
of essential fatty acids, the omega-6s, are plentiful in a
variety of commonly consumed oils such as corn and safflower
oil. In fact, the omega-6s are so plentiful in the typical
American diet that too much omega-6 is consumed in proportion to
omega-3s--an imbalance that promotes inflammation, thus
contributing to virtually every chronic disease in which
inflammation is a key component.)
Cardiovascular Health
Omega-3 fatty acids provide a
broad array of cardiovascular benefits. Omega-3s benefit the
cardiovascular system by helping to prevent erratic heart
rhythms, making blood less likely to clot inside arteries (which
is the ultimate cause of most heart attacks), and improving the
ratio of good (HDL) cholesterol to potentially harmful (LDL)
cholesterol. And, as mentioned above, omega-3s reduce
inflammation, which is a key component in the processes that
turn cholesterol into artery-clogging plaques. In a recent
population-based prospective study, modest consumption of tuna
was actually found to be associated with lower risk of death
from ischemic heart disease in individuals 65 years and older.
Tuna is also a very good source of
vitamin B6, which, along with
folic acid, lowers levels of homocysteine. Homocysteine, an
intermediate compound produced during the methylation cycle, is
directly damaging to artery walls, and elevated blood levels of
homocysteine are considered an important risk factor for
atherosclerosis.
Increases Heart Rate
Variability—A Measure of Heart Muscle Function
Yet another way in which
consuming fish rich in omega-3 fats, such as tuna, promotes
cardiovascular health is by increasing heart rate variability
(HRV), a measure of cardiac function, in as little as three
weeks, according to a study published in the April 2005 issue of
Chest.
By providing greater
variability between beats, the marine omega 3 fatty acids, EPA
and DHA, reduce the risk of arrhythmia and/or sudden death.
Researchers from Atlanta, GA,
Boston, MA, and Cuernavaca, Mexico, took the HRV of 58 elderly
patients every other day for two months to establish an HRV
baseline for each participant. For the next 11 weeks, half of
the study participants took a daily 2 gram supplement of fish
oil and the other half took a daily 2 gram supplement of soy
oil.
Patients in both groups
experienced a significant increase in HRV, with those who took
fish oil achieving a greater increase in a shorter time period.
Patients who received fish oil experienced increased HRV within
the first 2.7 weeks, whereas it took 8.1 weeks for a significant
increase in HRV to be seen in the group taking soy oil.
On the other hand, while none
of the study participants experienced significant negative side
effects, 41% of participants in the fish oil group reported
belching, compared to 16% in the soy oil group.
"Our findings contradict the
current belief in the medical community that increasing the
intake of omega-3 fatty acids produces only long-term cardiac
benefits," said the study's lead author, Fernando Holguin, MD,
Emory University School of Medicine, Atlanta, GA. "In fact, our
study group showed improvements in heart function in as little
as two weeks." "Studies like this demonstrate that there are
additional approaches we can take to protect ourselves from
heart attacks," said Paul A. Kvale, MD, FCCP, President of the
American College of Chest Physicians. "It's exciting to see the
potential for omega-3 fatty acids in improving heart function
when it complements a healthy lifestyle of exercising,
maintaining a healthy weight, and getting eight hours of sleep."
We'd add eating healthful foods to this proactive list. Rather
than pop a daily pill, we'd rather enjoy a daily "dose" of
delicious tuna,
salmon or
soyfoods. For recipes certain to not only increase your
heart rate variability but also your delight in eating, click
Recipes.
Special Cardiovascular Protection
for Postmenopausal Women with Diabetes
Eating omega-3 rich fish, such
as tuna, at least twice each week significantly reduces the
progression of atherosclerosis in postmenopausal women with
diabetes, suggests a Tufts University study published in the
September 2004 issue of the American Journal of Clinical
Nutrition.
The three year study included
229 women with atherosclerosis, 42% of whom also had diabetes.
Although new atherosclerotic lesions were seen in all the women,
regardless of fish intake, those who consumed 2 or more servings
of fish per week had significantly fewer lesions—especially if
at least one serving was chosen from those high in omega-3 fatty
acids, such as tuna, salmon, mackerel or sardines.
Women with diabetes eating less
than 2 servings of fish experienced an average 4.54% increase in
stenosis (thickening and restriction) in their arteries,
compared to an average increase of only 0.06% in women eating 2
servings of any fish per week.
In diabetic women eating less
than 1 serving of omega-3-rich fish per week, stenosis increased
5.12% compared to a 0.35% increase in those who ate 1 or more
servings of omega-3-rich fish each week.
Eating fish rich in omega-3s is
so beneficial because these fats:
- lower the amount of lipids
(fats such as cholesterol and triglycerides) circulating in
the bloodstream
- decrease platelet
aggregation, preventing excessive blood clotting
- inhibit thickening of the
arteries by decreasing endothelial cells' production of a
platelet-derived growth factor (the lining of the arteries
is composed of endothelial cells)
- increase the activity of
another chemical derived from endothelial cells
(endothelium-derived nitric oxide), which causes arteries to
relax and dilate
- reduce the production of
messenger chemicals called cytokines, which are involved in
the inflammatory response associated with atherosclerosis
Omega 3s Help Prevent Obesity and
Improve Insulin Response
Salmon is particularly beneficial
not just for women with type 2 diabetes, but for men with this
condition as well, due to its high content of omega 3 fats.
Research presented December 2004 at the 6th Congress of the
International Society for the Study of Fatty Acids and Lipids
suggests that while saturated fats appear to promote weight
gain, the omega 3 fats found in cold water fish, such as tuna,
reduce the risk of becoming obese and improve the body's ability
to respond to insulin.
The reason why? The omega 3 fatty acid, eicosapentaenoic acid
(EPA) stimulates the secretion of leptin, a hormone that helps
regulate food intake, body weight and metabolism, and is
expressed primarily by adipocytes (fat cells).
Stroke Prevention
A recent study showed that eating
fish lowers the risk of certain types of strokes. The study,
which involved almost 80,000 nurses during a 15-year period
revealed that those women who ate fish 2 to 4 times per week had
a 27% reduced risk of stroke compared to women who ate fish one
a month. Eating fish five or more times per week reduced the
risk of certain strokes 52%.
A meta-analysis of eight studies
published in the July 2004 issue of Stroke provides
further support that eating fish is protective against stroke in
men as well as women. Eating fish, such as tuna, as little as 1
to 3 times per month may protect against ischemic stroke (a
stroke caused by lack of blood supply to the brain, for example,
as a result of a blood clot), suggests
Data on nine independent groups
participating in eight different studies found that, compared to
those who never consumed fish or ate fish less than once per
month, risk of ischemic stroke dropped:
- 9% in those eating fish 1
to 3 times per month
- 13% in those eating fish
once per week
- 18% in those eating fish 2
to 4 times per week
- 31% in those eating fish 5
or more times each week
Protection Against Atrial
Fibrillation (Heart Arrhythmia)
Eating tuna that's broiled or
baked, but not fried, may reduce risk of atrial fibrillation,
the most common type of heart arrhythmia, especially in the
elderly, according to a Harvard study published in the July 2004
issue of Circulation. In the 12-year study of 4,815
people 65 years of age or older, eating canned tuna or other
broiled or baked fish 1 to 4 times a week correlated with
increased blood levels of omega-3 fatty acids and a 28% lower
risk of atrial fibrillation. Eating broiled or baked fish 5
times a week lowered risk even more— a drop in atrial
fibrillation risk of 31%.
Eating fried fish, however, provided no similar protection. Not
only is fried fish typically made from lean fish like cod and
Pollack that provide fewer omega-3 fatty acids, but in addition,
frying results in the production of damaged, free-radical-laden
fats in the fish as well as the frying oil.
EPA, an Omega-3 Fat found in Tuna,
Reduces Inflammation
A recently identified lipid
(fat) product our bodies make from EPA, called resolvins, helps
explain how fish oils’ provide their anti-inflammatory effects
on our joints and improve blood flow.
Resolvins, which have been
shown to reduce inflammation in animal studies, are made from
EPA by our cellular enzymes, and work by inhibiting the
production and regulating the migration of inflammatory cells
and chemicals to sites of inflammation. Unlike anti-inflammatory
drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the
resolvins our bodies produce from EPA do not have negative side
effects on our gastrointestinal or cardiovascular systems.
Protection against Sunburn
Another benefit of omega-3s
anti-inflammatory effects may be their ability to protect our
skin against sunburn, and possibly, skin cancer.
Although our increased
susceptibility to skin cancer is usually blamed on damage to the
ozone layer, dietary changes over the last 75 years, which have
resulted in excessive consumption of omega-6 fatty acids and
insufficient consumption of omega-3 fats, may also be causing
human skin to be more vulnerable to damage from sunlight.
Research by Dr Lesley Rhodes,
Director of the Photobiology Unit at the University of
Manchester, UK, suggests that eating more omega-3-rich fish,
such as tuna, could lessen the inflammation induced by UV-B
radiation and help prevent not only the damaging effects of
sunburn, but possibly skin cancer as well.
In a paper published in January
2005 in the Journal of Investigative Dermatology, Rhodes
explored the ability of omega-3s to protect epidermal and dermal
skin cells against UV-B-induced triggering of tumor necrosis
factor-alpha, a molecule that induces the production of the
pro-inflammatory cytokine, IL-8. Both EPA and DHA significantly
suppressed TNF-α-induced IL-8 secretion—by 54% in the case of
EPA and 42% by DHA. In an earlier one of Dr Rhodes studies,
published in the May 2003 issue of Carcinogenesis, 42
healthy volunteers were given a measured dose of ultraviolet
light, then divided into two groups. One group was given a daily
4 gram omega-3 fish oil supplement, while the other group
received olive oil. After three months, when their responses to
ultraviolet light were again measured, the skin cells of
volunteers receiving fish oil experienced significantly less DNA
damage, leading Rhodes to suggest that increasing consumption of
omega-3-rich fish might reduce skin cancer in humans.
Grumpy Teenagers? Tuna May
Help Reduce Hostility and Protect Hearts
Feeling really grumpy? Eating
more cold water fish such as salmon, tuna, or sardines may help.
A study published in the January 2004 issue of the European
Journal of Clinical Nutrition found a statistically
significant relationship between consuming fish rich in omega-3
fats and a lower hostility score in 3581 young urban white and
black adults. Those with the highest intake of omega 3 fats had
only a 10% likelihood of being among those with the highest
hostility scores. Eating any fish rich in omega 3 fats compared
to eating no omega-3-rich fish was also found to drop subjects’
chances of being hostile by 12%. One reason this finding is
important: hostility has been shown to predict the development
of heart disease, and the young adults in this study were
already also enrolled in the CARDIA (Coronary Artery Risk
Development in Young Adults) study—a study that is examining how
heart disease develops in adults.
Promote Detoxification
In addition to tuna's omega-3s,
the
selenium it contains is a necessary component in one of the
body's most important antioxidants--glutathione peroxidase--which
is critical for a healthy liver, the organ responsible for
detoxifying and clearing potentially harmful compounds such as
pesticides, drugs, and heavy metals from the body. Selenium also
helps prevent cancer and heart disease.
Cancer Protection
Eating even small amounts of fish
may protect against ovarian and digestive tract cancers. A total
of 10,149 cancer patients with 19 different types of cancer and
7,990 controls were included in a recent study conducted in
Spanish hospitals. The researchers determined that eating more
fish correlates with a reduced risk of certain cancers. Fish
eaters had less cancer in the ovaries, pancreas, and all parts
of the digestive tract including the mouth, pharynx, esophagus,
stomach, colon and rectum.
Lower Your Risk of Leukemia,
Multiple Myeloma, and Non-Hodgkin Lymphoma
Fishermen have, in
epidemiological studies, been identified as having a lower risk
of leukemia, multiple myeloma and non-Hodgkin lymphoma, an
occupational benefit that researchers thought might be due to
the fact that they eat more fish. Now, a Canadian study
published in the April 2004 issue of Cancer Epidemiology
Biomarkers & Prevention suggests that persons whose diet
includes more weekly servings of fresh fatty fish have a much
lower risk of these three types of cancer. Data drawn from a
survey of the fish eating habits of 6,800 Canadians indicates
that those consuming the most fatty fish decreased their risk of
leukemia by 28%, their risk of multiple myeloma by 36%, and
their risk of non-Hodgkin lymphoma by 29%. Overall, frequent
eaters of fatty fish reduced their risk for all forms of
lymphomas by 30%.
Some of the cancer protective
effects of fish, such as tuna, may come from its being a great
source of omega 3 fatty acids, which have themselves shown
impressive anticancer effects, especially important in
protection against breast cancer. Recent in vitro (test tube)
evidence suggests that this beneficial effect is related to the
fact that when omega-3s are consumed in the diet, they are
incorporated into cell membranes where they promote cancer cell
apoptosis via several mechanisms including: inhibiting a
pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which
promotes breast cancer; activating a type of receptor in cell
membranes called peroxisome proliferator-activated receptor
(PPAR)-ã, which can shut down proliferative activity in a
variety of cells including breast cells; and, increasing the
expression of BRCA1 and BRCA2, tumor suppressor genes that, when
functioning normally, help repair damage to DNA, thus helping to
prevent cancer development.
Prevent Macular Degeneration
Eating fish, especially tuna
fish, may protect against age-related macular degeneration
(AMD), a currently untreatable disease that causes fuzziness,
shadows or other distortions in the center of vision.
In a recently published study,
investigators tracked participants for several years and
calculated the types of fat and total fat they ate. Those who
ate the most fat overall increased their risk of AMD, while
those who ate fish reduced their risk of developing the eye
disease. Diets containing saturated fats from animals and
unsaturated fats from vegetable oils were associated with modest
increases in the risk of developing AMD, although omega-3 fats
from fish, especially tuna fish, actually reduced the risk. A
specific omega-3 fish fat, called docosahexaenoic acid (DHA), is
concentrated in the retina of the eye and may help protect and
promote healthy retinal function.
Protect against Alzheimer's
and Age-related Cognitive Decline
Research published in the
August 2004 issue of the Journal of Neurology, Neurosurgery and
Psychiatry indicates regular consumption of niacin-rich foods
like yellowfin tuna provides protection against Alzheimer's
disease and age-related cognitive decline.
Researchers from the Chicago
Health and Aging Project interviewed 3,718 Chicago residents
aged 65 or older about their diet, then tested their cognitive
abilities over the following six years. Those getting the most
niacin from foods (22 mg per day) were 70% less likely to have
developed Alzheimer's disease than those consuming the least
(about 13 mg daily), and their rate of age-related cognitive
decline was significantly less.
The significant amounts of the
omega-3 fatty acid, DHA (docosahexaenoic acid) found in
cold-water fish, such as tuna, may also translate into
protection against Alzheimer's disease. In a paper published in
the September 2004 issue of the journal Neuron,
researchers at the University of California, Los Angeles School
of Medicine reported that a diet rich in DHA reduced the impact
of a gene linked to the development of Alzheimer's disease.
Using mice bred to have genetic mutations that cause lesions
typical of Alzheimer's, the researchers found that those fed a
diet containing omega-3-rich fish did not develop the expected
memory loss or brain damage. In contrast, mice fed safflower
oil, which is low in the omega-3 fats and high in the omega-6
fatty acids, showed signs of synaptic damage in their brains
that closely resemble those of people with Alzheimer's.
Tuna fish is one of the most
loved fishes in the world, thanks in part to the popularity of
canned tuna. Yet, while canned tuna is a delicious and
nutritious food, if you have never tried fresh tuna, you have
been missing out on an even healthier culinary treat since fresh
tuna retains more of its beneficial omega-3 fats than canned.
Tuna is firm and dense and has
the meatiest flavor and texture of any fish.
There are several varieties of
tuna including bluefish, yellowfin and albacore. The bluefish
and yellowfin are deep red in color, while albacore is pale
pink. Oftentimes, the tuna will be streaked with dark brown
flesh that has a stronger and more intense flavor.
People have been enjoying tuna
as a food ever since this beautiful fish appeared in the Earth’s
waters--basically, since time immemorial.
While fresh tuna has been
enjoyed by seacoastal populations throughout history, tuna in
other forms of preparation has also been popular. In ancient
times, smoked and pickled tuna were widely enjoyed. Today,
canned tunafish is extremely popular throughout the world and in
the United States, in which canned tuna is the most widely
consumed fish of all.
Tuna is found in the warm water
areas of the Pacific, Atlantic and Indian Oceans as well as the
Mediterranean Sea.
Tuna is sold in many different
forms. It is available fresh as steaks, fillets or pieces. Tuna
is probably best known in its canned form.
Just as with any seafood, it is
best to purchase fresh tuna from a store that has a good
reputation for having a frequent supply of fresh fish. Get to
know a fishmonger (the person who sells the fish) at the store,
so you can have a trusted resource from whom you can purchase
your fish with confidence.
Fresh whole tuna should be
displayed buried in ice, while fillets and steaks should be
placed on top of the ice. Try to avoid purchasing tuna that has
dry or brown spots.
Smell is a good indicator of
freshness. Since a slightly “off” smell cannot be detected
through plastic, if you have the option, purchase displayed fish
as opposed to pieces that are prepackaged. Once the fishmonger
wraps and hands you the fish that you have selected, smell it
through the paper wrapping and return it if it has a truly
strong fishy odor.
Canned tuna is available either
solid or in chunks, and is packaged in oil, broth or water.
Although the tuna packed in oil is usually the moistest, it also
has the highest fat content, and the oils in which it is packed
are high in omega-6 fats. Since omega-6s and omega-3s compete
for the same enzymes that activate them for use in the body, and
most Americans already consume too many omega-6 fats in
comparison to omega-3s, it is best to purchase tuna packed in
water or broth. Oftentimes, canned tunas do not distinguish
which specific species was used except to note that it is either
light tuna (bluefin or yellowfin) or white tuna (usually
albacore).
When storing all types of fresh
seafood, including tuna, it is important to keep them cold since
fish spoils quickly and is very sensitive to temperature.
Therefore, after purchasing tuna or other fish refrigerate it as
soon as possible. If the fish is going to accompany you during a
day full of errands, keep a cooler in the car where you can
place your tuna to make sure it stays cold and does not spoil.
The temperature of most
refrigerators is slightly warmer than ideal for storing fish. To
ensure maximum freshness and quality, it is important to use
special storage methods to create the optimal temperature for
holding the fish. One of the easiest ways to do this is to place
fish, which has been well wrapped, in a baking dish filled with
ice. The baking dish and fish should then be placed on the
bottom shelf of the refrigerator, which is its coolest area.
Replenish the ice one or two times per day.
The length of time that tuna
can stay fresh stored this way depends upon how fresh it is,
i.e. when it was caught. Fish that was caught the day before you
purchased it can be stored for about four days, while fish that
was caught the week before can only be stored for about one or
two days.
You can extend the shelf life
of tuna by freezing it. To do so, wrap it well in plastic and
place it in the coldest part of the freezer where it will keep
for about two to three weeks.
For some of our favorite
recipes, click
Recipes.
Tips for Preparing Tuna:
After you unwrap your fish,
rinse it under cool running water, then pat dry before cooking.
A Few Quick Serving Ideas:
Tuna is a featured ingredient
in the classic French dish, Salad Nicoise, which pairs tuna fish
with steamed green beans and potatoes.
The sky's the limit when making
tuna salad since so many different ingredients nicely complement
tuna's mild flavor. Some of our favorite tuna salad ingredients
include olives, chili peppers, leeks, fennel and walnuts. Try
using fresh lemon juice, olive oil, and a little mustard for a
healthier way to make a tuna sandwich instead of mayonnaise.
Stovetop Sear a tuna steak and add it to a salad of mixed
greens and vegetables.
For an Asian-inspired meal with
a hot streak, lightly brush a tuna steak with wasabi and soy
sauce, and
Quick Broil.
The U.S. Food and Drug
Administration has advised that pregnant women and women of
childbearing age who might become pregnant not eat certain fish,
including shark, swordfish, king mackerel and tilefish. It also
recommends that nursing mothers and young children steer clear
of these fish.
Two groups, the Environmental
Working Group and the U.S. Public Interest Group have asked the
FDA to add Gulf coast oysters and eight more types of fish to
the list including tuna, sea bass, halibut, marlin, pike and
white croaker. Their recommendations are based on a report on
mercury contamination in fish. In addition, their report says
canned tuna, mahi-mahi, cod and pollack should not be eaten more
than once a month.
Canned tuna, according to one
study in 1991, was contaminated with mercury on average of 170
ppb (parts per billion) to levels of 750 ppb (parts per
billion). Food contaminated with mercury, when coupled with
other metabolic processes, can trigger human T cells (a type of
immune cell) into programmed cell death. Low levels of mercury
in the brain have been associated with neurotoxicity.
According to these two research
groups, fish considered safe for pregnant women include
farm-raised trout and catfish, shrimp, fish sticks, flounder
(summer), wild Pacific salmon, croaker, mid-Atlantic blue crab,
and haddock.
In 2004, the U.S. Food and Drug
Administration issued a recommendation that pregnant and nursing
women, women of childbearing age and young children consume no
more than six ounces of canned albacore tuna per week. Click
here to read more about safety issues regarding tuna and
mercury.
Tuna and Purines
Tuna contain
naturally-occurring substances called purines. Purines
are commonly found in plants, animals, and humans. In some
individuals who are susceptible to purine-related problems,
excessive intake of these substances can cause health problems.
Since purines can be broken down to form uric acid, excess
accumulation of purines in the body can lead to excess
accumulation of uric acid. The health condition called “gout”
and the formation of kidney stones from uric acid are two
examples of uric acid-related problems that can be related to
excessive intake of purine-containing foods. For this reason,
individuals with kidney problems or gout may want to limit or
avoid intake of purine-containing foods such as tuna.
Introduction to Food Rating
System Chart
The following chart shows the
nutrients for which this food is either an excellent, very good
or good source. Next to the nutrient name you will find the
following information: the amount of the nutrient that is
included in the noted serving of this food; the %Daily Value (DV)
that that amount represents (similar to other information
presented in the website, this DV is calculated for 25-50 year
old healthy woman); the nutrient density rating; and, the food's
World's Healthiest Foods Rating. Underneath the chart is a table
that summarizes how the ratings were devised. Read detailed
information on our
Food and Recipe Rating System.
Tuna, Yellowfin,
Baked/Broiled
4.00 oz-wt
157.63 calories |
| Nutrient |
Amount |
DV
(%) |
Nutrient
Density |
World's
Healthiest
Foods Rating |
| tryptophan |
0.38 g |
118.8 |
13.6 |
excellent |
| selenium |
53.07 mcg |
75.8 |
8.7 |
excellent |
| protein |
33.99 g |
68.0 |
7.8 |
excellent |
| vitamin B3
(niacin) |
13.54 mg |
67.7 |
7.7 |
excellent |
| vitamin B6
(pyridoxine) |
1.18 mg |
59.0 |
6.7 |
very good |
| vitamin B1
(thiamin) |
0.57 mg |
38.0 |
4.3 |
very good |
| phosphorus |
277.83 mg |
27.8 |
3.2 |
good |
| potassium |
645.25 mg |
18.4 |
2.1 |
good |
| magnesium |
72.58 mg |
18.1 |
2.1 |
good |
| omega 3 fatty
acids |
0.33 g |
13.2 |
1.5 |
good |
World's
Healthiest
Foods Rating |
Rule |
|
excellent |
DV>=75% |
OR |
Density>=7.6 |
AND |
DV>=10% |
|
very good |
DV>=50% |
OR |
Density>=3.4 |
AND |
DV>=5% |
|
good |
DV>=25% |
OR |
Density>=1.5 |
AND |
DV>=2.5% |
|
(taken from
whfoods.org
http://www.whfoods.com/genpage.php?pfriendly=1&tname=foodspice&dbid=112&PHPSESSID)
|