Nutrition Tips
Super Foods
Beans: Although researchers haven't come up with a foolproof way to avoid the indelicate side effect of beans, they have found yet another reason why you should eat more of them. In addition to their high fiber and protein content, a new study finds that beans, particularly black ones, are a rich but overlooked source of antioxidants (considered important fighters against aging). Antioxidants destroy free radicals, which are highly active chemicals whose excess has been linked to heart disease, cancer and aging. Black beans came out on top, having more antioxidant activity, gram for gram, than other beans, followed by red, brown, yellow and white beans, in that order.
Spinach: What doesn't spinach have? It's loaded with lutein (great for eyes) and many other carotenoids, which are healthful antioxidants; plus other antioxidants like coenzyme Q, in serious doses; plus several B vitamins plus C and E; plus iron and other minerals; plus betaine, a vitamin like nutrient research suggests is good for your heart. And with almost no calories, you can eat as much as you want. Also good for similar reasons: kale, chard and other dark leafy greens. I love spinach steamed or in a salad, it is easy to prepare and great for your body.
Oats: The King o' fiber, oats also deliver protein, potassium, magnesium and other minerals, and phytonutrients, including antioxidants. Their cholesterol lowering powers are well known, and all that fiber is also believed to help stabilize blood sugar. Oats' combination of nutrients appears to have more healthy effects than if each nutrient were consumed separately -- which seems to be true of all whole grains. And, they're inexpensive. I prefer the old fashioned oats, however if you are in a hurry the instant oats will do. The flavored instant oats are usually filled with more additives like sugar, which tastes better, but may not be better for you.
Walnuts: All nuts have been rehabbed as good for you foods, for their healthy fats and micronutrients. A few go a long way, though, as they are calorie bombs. Walnuts' main claim to fame is their omega-3 fatty acids, which fight heart disease. Other goodies: plant sterols, which lower cholesterol, and lots of antioxidants. I eat walnuts or almonds as a snack to get me through the morning or afternoon. This helps to curb appetite and they are so good for you.
Sweet Potatoes: Sweet potatoes are relatively low in calories and have no fat. They are rich in beta-carotene, having five times the recommended daily allowance of Vitamin A in one sweet potato, as well as loaded with potassium. These nutrients help to protect against heart attack and stroke. The potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure.
