Parents try to make attractive, nutrition filled meals do our families get the nourishment they need to go about their daily lives. If it looks good it will probably be eaten. If it has the right foods our families will be ready to do the things that will make them successful.
There are certain foods that not only fulfill the above requirements but they add a bit more. They help fight disease. We will look at a few.
Yogurt is full of bacteria called probiotics. These are the bacteria that live in the intestines. They lessen bad breath, help in digestion, and strengthen the immune system. They may even add time to your life.
One cup of yogurt gives 14 grams of protein to satisfy hunger and meets one third of the daily requirement for calcium.
Sweet potatoes also contain vitamin C which fights inflamation, potassium which is an electrolyte, and vitamin B6 which may help prevent clogged arteries.
Baked or roasted is the best way to cook them. If you boil them some of the nutrients might be lost. They are good in soups as well. And for extra fiber, leave the skins on.
Quinoa contains all of the essential amino acids. That means it is a perfect protein. Vegetarians and vegans can make it a part of their diets.
Quinoa can be used in place of rice and pasta. It mixes well with beans for additional nutrition.
Cranberries have been used to help people recover from strokes.They help lower cholesterol. Cranberries have been proven to increase potency of cancer treating drugs.
Make cranberries into traditional sauce or mix them in with ice cream or pudding. Cooked with oranges and walnuts it makes a good side relish.
Sprouts contain phytochemicals called saponins. Saponins help lower cholesterol and prevent cancer.
I love sprouts on a salad. They can be used as the greenery in a sandwich. They are especially good on hot sandwiches like hamburgers ot hot ham and cheese.
Flaxseed is more readily digested than most grains. Two tablespoons of flaxseed has more than 100 % of the daily recommended intake of omega-3 fatty acids to fight inflammation.
You can add flaxseed to baked goods. They give a nice nutty flavor. Sprinkle some on top of your cereal in the morning. Mix some in with yogurt and milk for a delicious smoothie.
Four grams of fiber can be had from just one half cup of raspberries. That same half cup of raspberries yields more than 25% of the daily recommended allowance of vitamn C and manganese.
We know how to eat raspberries... pick and eat. They make jams and jellies. They are a good topping for breakfast cereal. They add color and flavor to salads.
Women need vitamin K to prevent hardening of the arteries and to keep bones strong. One cup of watercress has almost all of the daily requirement of vitamin K.
Watercress leaves in sandwiches gives an interesting taste. They are very good in salads. Add them to a stir fry or even use them in soup.
Combine the antioxidants with potassium and you have a powerful fighter to combat high blood pressure.
Toasted sunflower seeds are a nutritious snack that contains fats that are actually good for your heart. Pies, cakes, and cookies can be made from pumpkin. During the winter holidays you can find pumpkin ice cream. It is also good in soup.
Your heart will appreciate your consumption of avacado. They are cholesterol free and rich in monounsaturated fats and potassium, all of which are necessary for a healthy heart.
Guacamole, sandwich spread, and vegetable dips are delicious when made with avacado. Chunks added to salsa give a little texture as well as health benefits. Put slices in salads ot garnish chicken and fish dishes with avacado.
Apples are the best source of pectin. Pectin is a soluble fiber. It helps lower blood pressure, reduces cholesterol, decreases the risk of colon cancer and breast cancer, and might help with controlling diabetes.
Along with simply grabbing an apple to eat, they are good in pies and cakes. Use them in salads and as a garnish for meals. My favorite way to eat them is with peanut butter.
One cup of papaya has an abundant supply of potassium and folate. It also has more than 100% of the daily requirement of vitamin C.
You can eat fresh papaya. It blends well with other fruits so it is good in smoothies and salads.
If you get walnuts in the shell you can burn a few calories cracking and separating them.
Walnuts give texture and flavor to salads. They are delicious toppings for deserts. Put a few walnut halves on hot cereal.
The antioxidants in spinach help fight ovarian, colon, and breast cancers.
Some people like to add garlic, onions, and olive oil to spinach to add flavor. It is good with just plain butter. It is a good green to use in salads.
Oranges also contain B vitamins, calcium, fiber, potassium, and folate.
The smell from peeling an orange gives one a feeling of well-being. Orange slices with ginger and honey make a good salad or a light desert. Oranges can be used to make a sauce for meats.
Beets contain antioxidants. That means they protect againsr heart disease, cancer, and inflammation.
Boiled beets taste good but boiling tends to leech nutrients. Grate raw beets and add them to salads. They can be roasted with sweet potatoes and parsnips to make a colorful side dish.
The leaves of the beets are also full of nutrients. They are a good source of iron and folate. Prepare them as you would any greens.
Turkey has large amounts of niacin and vitamin B6. They are important for regulating blood sugar and efficient energy production.
A four ounce serving of turkey breast has almost half of the daily requirement of selenium. Selenium is a trace mineral that helps the immune system and aids antioxidants.
Roast turkey is what we a re most familiar with. Remember to remove the skin because it is full of saturated fats. The white meat is what is healthy. You can use it to make burgers. It can be used in casseroles and soups.
To live a healthier life add these foods to your diet. If you already eat some of them, good for you.
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