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Freezer burn is a quality problem, not food poisoning. Air exposure allows surface ice to sublimate, leaving dry, leathery or discolored patches. Food remains safe if it stayed properly frozen, although flavor and texture may be poor. Damaged areas can be trimmed away.
A prebiotic is not a bacterium. It is a substrate selectively used by host microorganisms that provides a health benefit. Inulin and fructans occur in chicory root, garlic, onions, leeks and artichokes; galactooligosaccharides occur in legumes. Not every type of dietary fiber automatically qualifies as a prebiotic.
Probiotics are live microorganisms that, when given in adequate amounts, confer a demonstrated health benefit. Prebiotics are substrates selectively used by host microorganisms that also confer a benefit. One is the microorganism; the other is material used by parts of the microbial community.
Fermented foods are made through desired microbial growth and enzymatic conversion of food components. Yogurt, kefir, sauerkraut, kimchi, miso and tempeh are examples. Fermented does not automatically mean probiotic, and some fermented products no longer contain live microorganisms when eaten.
Yogurt and kefir usually contain live cultures when they are not heat-treated after fermentation; refrigerated kimchi, sauerkraut and similar ferments may also retain live microorganisms. But 'live microorganism' is not automatically the same as 'probiotic': the latter requires a defined strain, an adequate amount and a demonstrated health benefit.
Foods highly concentrated in inulin and fructans include chicory root, Jerusalem artichoke and garlic. Composition studies place Jerusalem artichoke and chicory around 15–20 g inulin per 100 g fresh weight and garlic roughly 9–16 g, although values vary widely. Onions, leeks, artichokes and legumes are less concentrated but more practical everyday sources.
Soluble fiber disperses in water, and some forms become viscous or highly fermentable; insoluble fiber retains more structure and contributes bulk. Oats, barley, legumes and fruit supply soluble fiber, while wheat bran, whole grains and many vegetables contribute more insoluble fiber. Most whole plant foods contain both.
Spinach does contain meaningful iron, but the reputation needs context. Raw spinach has about 2.7 mg/100 g, while cooked spinach can look higher per 100 g because water and volume are lost. The iron is nonheme, so absorption is more variable and depends on the food matrix and the rest of the meal.
A U.S. large egg, about 50 g edible weight, contains roughly 6.3 g of protein. The white contributes about 3.6 g and the yolk about 2.7 g. Smaller eggs provide less and extra-large eggs more, so 'one egg' is not a perfectly fixed unit.
The glycemic index (GI) ranks carbohydrate foods by the blood-glucose response to a standardized amount of available carbohydrate. Low GI is 55 or less, medium 56–69 and high 70 or more. White bread, some rice and potatoes can be high, but variety, cooking and processing can shift the number substantially.
Glycemic index (GI) describes the response to a standardized carbohydrate amount; glycemic load (GL) also accounts for how much available carbohydrate is in the serving you actually eat. GL = GI × grams of available carbohydrate per serving ÷ 100. A high-GI food can therefore have low GL when the serving contains little carbohydrate.
The most concentrated plant omega-3 foods provide mainly ALA. A 1 oz serving of flax provides about 6.4 g ALA, chia about 5 g, and walnuts about 2.57 g. The body converts only part of ALA into EPA and DHA; algae oil is a direct non-fish source of DHA and, depending on the product, EPA.