The health community has long praised the benefits of vitamins and nutrients derived from natural sources. For those looking to improve their health or take preventative measures, these 10 natural super foods can be incorporated into your daily diet to help support your health.
Super Foods for a Nutritious Diet
(Family Features) The health community has long praised the benefits of vitamins and nutrients derived from natural sources. For those looking to improve their health or take preventative measures, these 10 natural super foods can be incorporated into your daily diet to help support your health:
Green Tea – Armed with a special type of antioxidants called polyphenols, green tea can decrease plaque formed in the arteries and can fight prostate cancer.
Rosemary – Studies have shown this powerful spice can reduce the risk of stroke, as well as protect against Alzheimer’s disease.
Almonds – Full of plant sterols and amino acids, almonds can help lower high cholesterol and promote muscle growth. These handheld treats are also rich in vitamin E, which can protect skin from sun damage.
Fatty Fish – Rich in omega-3 fatty acids, fatty fish such as salmon, flounder and sardines can lower the risk of heart disease.
Bananas – This easy, portable snack is loaded with essential potassium, which regulates the nervous system. Bananas also offer loads of vitamin B-6, which aids immunity and metabolism.
Whole Grains – These powerful body defenders have been known to boost immunity, protect against various cancers and reduce cholesterol.
Eggs – These energy-packed breakfast favorites contain a special type of protein that helps build muscle strength more than other proteins. When compared to other breakfast foods, eggs can also keep you feeling fuller longer with fewer calories and fat.
Spinach – Chock-full of magnesium, potassium and various vitamins and nutrients, spinach can prevent clogged arteries and protect against prostate and colon cancers.
Soy – This protein-packed food contains isoflavones, which can aid in treatment and prevention of prostate cancer. Also, research from the Food and Drug Administration shows that 25 grams per day can help lessen the risk of heart disease.
Dark Chocolate – Satisfy your sweet tooth and improve blood flow to the brain at the same time. Dark chocolate can also lower blood pressure and increase skin’s resistance to UV rays.
Find more health-conscious tips at eLivingToday.com.
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When it comes to getting energy from the food you eat, it’s no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits. These recipes for Chicken Pad Thai, Peanut Butter Banana Overnight Oats, Baked Salmon with Peanut Butter Glaze and Vegetarian Nourish Bowl are simple ways to add the positive effects of peanuts to your diet.
Power Up with Plant Protein
(Family Features) When it comes to getting energy from the food you eat, it's no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.
According to a Harvard School of Public Health study published in the American Journal of Epidemiology, substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can result in lowering diabetes risk by 7-21 percent. Because peanuts are known as a low glycemic index food due to their slow digestion that causes sugar to gradually be released into the bloodstream, they can have positive effects on blood sugar control.
Find more nutritional information and ways to include peanuts in your diet at gapeanuts.com.
Chicken Pad Thai
Nutritional information per serving: 295 calories, 12 g total fat, 2 g saturated fat, 60 mg cholesterol, 792 mg sodium, 22 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein, 109% vitamin A, 46% vitamin C, 7% calcium, 10% iron.
Peanut Butter Banana Overnight Oats
Nutritional information per serving: 280 calories, 12 g total fat, 4 g saturated fat, 135 mg sodium, 36 g carbohydrates, 7 g dietary fiber, 8 g sugar, 10 g protein, 8% vitamin A, 4% vitamin C, 35% calcium, 13% iron.
Baked Salmon with Peanut Butter Glaze
Nutritional information per serving: 334 calories, 23 g total fat, 5 g saturated fat, 50 mg cholesterol, 173 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 27 g protein, 8% vitamin C, 4% calcium, 3% iron.
Vegetarian Nourish Bowl
Nutritional information per serving: 323 calories, 14 g total fat, 2 g saturated fat, 308 mg sodium, 42 g carbohydrates, 11 g fiber, 5 g sugar, 13 g protein, 92% vitamin A, 197% vitamin C, 11% calcium, 28% iron.SOURCE:
Georgia Peanut Commission
(BPT) - A healthy diet and lifestyle are our best weapons against age-related diseases, and for staying healthy and active throughout life.
Becci Twombley is sports dietitian for USC Athletics and Angels Baseball, overseeing the nutrition of 650 collegiate athletes and the 200 MLB and minor league baseball players within the Angels organization. The healthy practices she employs to keep her athletes fighting strong also apply as preventative measures for staying fit and active as we age.
“It’s vital at any age to adopt good habits to live a long and healthy life,” says Twombley. “Exercise and move 30 minutes a day and along with that, pay attention to what you put in your body.” Twombley’s prevention plan against age-related illnesses and conditions starts with a “food first” approach.
Diet has a profound impact on two of the leading causes of age-related illnesses and conditions: inflammation and being overweight, according to Twombley. “Maintaining a healthy heart and blood vessels are two of the most important things anyone can do, along with keeping one’s weight under control.”
Eating a healthy diet does not need to be a chore, she claims. It is all a question of smart choices. Picking the right foods not only makes a difference in health risks, but also positively affects performance throughout the day at work and at home. While the answer is not in a single food, or even a handful, adding nutrient-rich foods like these Twombley recommends, and calls the "All Americans" of the functional food group, is part of a winning game plan.
Pistachios are a multitasking nut that has proteins and healthy fats, as well as three types of antioxidants. Those antioxidants help to decrease blood pressure and allow for good muscle recovery. Large population studies show that people who regularly eat nuts, such as pistachios, have a substantial lower risk of dying from heart disease or suffering a heart attack. Pistachios may protect from heart disease in part by improving blood cholesterol levels. Pistachios contain relatively high levels of the amino acid L-arginine, which maintains the arteries’ flexibility and enhances healthy blood flow by boosting nitric oxide, a compound that relaxes blood vessels. They’re also good for the eyes and skin, and have been found to positively promote weight maintenance.
Twombley serves tart cherry juice to her athletes after their workouts as its targeted antioxidants help with muscle recovery, improving recovery time. In addition, it boosts sleep quality to help prevent anxiety and stress later on in the day.
Plain Greek yogurt is a nutrient-packed snack that has many health benefits. High in protein, it can boost energy and muscle mass, which decreases as we age. It can also benefit digestive health if it contains probiotics. Check the label to see if it contains live and active cultures.
The deep red root vegetable increases the size of blood vessels, thereby improving the flow of oxygen that can get to muscles and tissues. For anyone with high blood pressure or suffering from cardiovascular disease, this is a good food to include.
A good hydration beverage that has protein, vitamin D and calcium like we often hear, milk also contains electrolytes for good muscle contraction.
Salmon and grass-fed beef
Both of these are high in omega-3, which is a really good healthy fat profile for overall heart health. They also decrease inflammation in the long term. Inflammation causes a lot of the diseases we fear as we age, whether it’s diabetes or cardiovascular health.
Beyond these foods Twombley identifies, the noted nutritionist has more tips for healthy eating.
* Look for different colors of foods at different times. Make sure they’re incorporated throughout the day.
* Eat often and in a good portion size.
* Shop for high quality whenever possible and pay attention to ingredients.
* Maintain balance. Make sure your plate has carbohydrate, protein and healthy fat in the correct amounts. Add fruits and vegetables to that to get the antioxidants.
* And finally, have a plan. Plan out what you’re going to eat that day and stick to it.
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