Chia seeds come from the plant Salvia hispanica L., and were at one time a major food crop in Mexico and Guatemala. The chia seed market is projected to reach more than 2 billion USD in sales by 2022. Chia seeds are rich in polyunsaturated fats (omega-3 fatty acids), fiber, protein, calcium, phosphorous, and zinc.
Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, and 7 grams of unsaturated fat. They are the richest plant source of omega-3 fatty acids.
Reasons to Eat Chia Seeds
Chia seeds contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases.
1. Digestive Health
Chia seeds are high in fiber, providing 11 grams of fiber per ounce. Being high in fiber, chia seeds benefit bowel regularity. These fibers may also lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
2. Heart Health
Chia seeds are a very good source of ALA omega-3 fatty acids. Just one tablespoon of chia seeds contains 2.5 grams of ALA. Omega-3 fatty acids protect the heart by lowering bad cholesterol, blood pressure and inflammation. Inflammation can put strain on blood vessels and cause heart disease.
Ways to Enjoy Chia seeds
Chia Gel: Chia seeds absorb water quickly. Place 1/4 cup seeds in 1 cup liquid, stir well and cover. Allow to sit for 15-20 minutes until the texture becomes a soft gelatin. Add to smoothies and soups for a thicker consistency and added nutrition.
Chia Pudding: Mix 1/4 cup seeds with 1 cup liquid such as milk (almond, soy, or dairy) or 100% fruit juice. Allow to sit refrigerated for 15 minutes. Add nuts, chopped fresh fruit, or cinnamon if desired.
Egg Replacer: Can be used to replace whole eggs in baking. For 1 whole egg, mix 1 tablespoon whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Let sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.
Cereal Topping: Sprinkle a few teaspoons into breakfast cereals (hot or cold).
Baking: Stir into cake/muffin/bread batter.
Stews and Soups: Stir into stews or soups.
Sauces and Marinades: Stir into salad dressings, sauces, and marinades.
Oats is a type of cereal grain from the Poaceae grass family of plants. The grain refers specifically to the edible seeds of oat grass, which is what ends up in our breakfast bowls. Oats are most prized for their nutritional value and health benefits. In fact the Food and Drug Administration allows the use of a health claim on food labels associating reduced risk of coronary heart disease with the consumption of beta-glucan soluble fiber from whole grain oats. Oatmeal is also a desired asset to those trying to lose weight and control hunger levels due to its high water and soluble fiber content.
Types of oats
Oats are available in a variety of forms based on how they are processed. The following list shows the types of oats in order of least to most processed. Keep in mind that although the nutritional content of all the types are relatively similar, their effect on blood sugar is not. The least processed oats, like groats or steel-cut, take longer to digest and therefore have a lower glycemic index than rolled or instant oats.
Oat Groats: The whole oat kernels that have been cleaned with only the inedible hulls removed. Groats contain the intact germ, endosperm, and bran.
Steel-cut or Irish: Oat groats that have been cut into two or three smaller pieces using a steel blade. The larger the pieces, the longer they will take to cook.
Scottish Oats: Oat groats that have been stone-ground into a meal creating a porridge-like texture when cooked.
Rolled or Old fashioned: Oat groats that have been steamed, rolled and flattened into flakes, and then dried to remove moisture so they are shelf-stable.
Quick or Instant: Oat groats that are steamed for a longer period and rolled into thinner pieces so that they can absorb water easily and cook very quickly. Be aware that many brands of instant oats come sweetened or flavored, so be sure to check the ingredients for no added sugar.
Reasons to Eat Oats
1. Heart Disease
Beta-glucan, the primary soluble fiber in oats, has been shown to slow digestion, increase satiety, and suppress appetite. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body. A scientific study found that eating 3 grams of beta-glucan soluble fiber daily from whole oats decreased blood cholesterol levels by 12 points. Whole grain oats also contain antioxidants that help reduce chronic inflammation that are associated with cardiovascular disease.
Beta-glucan fiber can help prevent sharp rise in blood sugar and insulin levels after a meal, and may benefit gut health as the fiber is broken down and fermented by intestinal bacteria. Though a carbohydrate-rich food, minimally processed whole grain oats can be incorporated in a diabetic diet. The glycemic load of less processed oats like steel-cut is low to medium, while highly processed instant oats have a high glycemic load.
3. Digestive Health
Fiber contributes to regularity and the prevention of constipation. Cereal fibers, as found in wheat bran and oat bran, are considered more effective than fiber from fruits and vegetables. The breakdown and fermentation of beta-glucan oat fiber has also been reported to increase the diversity of gut microbiota. This may improve certain digestive issues such as diarrhea and constipation.
Ways to Enjoy Oats
Oatmeal: A breakfast favorite. Cooked oats pair well with fruit, nuts, and seeds. Generally, less-processed oats such as steel-cut oats take 25 -30 minutes to cook, whereas instant oats take 1-2 minutes.
Oat Flour: These are oats that have been ground to a flour-like consistency. Oat flour lacks gluten, and gluten adds structure, moisture, and volume to a baked product. Without gluten, cookies would crumble and breads would become dense and lack volume. However, oat flour can add chewiness to cookies and a boost of nutrients to breads. Substitute 25-30% of flour in a recipe with oat flour for best results.
Oat Risotto: Oats are also delicious in savory dishes. An example is replacing rice in risotto with whole oat groats or steel-cut oats. Typically, the oats are first toasted in hot oil with aromatics like shallots or diced onion. Then stock and/or water are added, 1 cup at a time, stirring well after each addition, until the oats are cooked (about 25 minutes).
Oat Bran: Oat bran, which contains the most fiber in a groat, is also removed and eaten as a cereal or added to recipes to boost fiber content. Add 2-3 tablespoons of oat bran to any hot or cold cereal.
Chickpeas, also known as garbanzo beans, come in two varieties. The Kabuli-type is large, round and light-colored; The Desi-type is small, dark, and irregularly shaped. Chickpeas have high nutritional value and are rich in carbohydrate, protein, fiber, B vitamins, and some minerals (phosphorus, iron). They are a nutritional staple of many diets.
Reasons to Eat Chickpeas
Chickpeas, and all pulses contain several components that, when eaten as part of a balanced plant-rich diet, may help prevent the development of various chronic diseases.
Both dried and canned chickpeas have a low glycemic index and low glycemic load. They also contain amylose, a resistant starch that digests slowly. These factors help to prevent sudden surges in blood sugar and insulin levels, which can improve overall blood sugar control in people with type 2 diabetes.
2. Gut Flora
Chickpeas contain a soluble fiber called raffinose that is fermented in the colon by beneficial bacteria. As bacteria break down this fiber, butyrate is produced. Butyrate plays a role in reducing inflammation in the cell wall of the colon, promoting regularity in the intestines, and possibly preventing colorectal cancer.
3. Heart Disease
Chickpeas contain a plant sterol called sitosterol that is structurally similar to cholesterol in the body. It interferes with the body’s absorption of cholesterol and thereby can help lower blood cholesterol levels. The fiber and unsaturated fats in chickpeas may also favorably affect blood lipid levels.
High fiber foods can help to promote a feeling of fullness and satiety by delaying digestion and adding bulk to meals. The satiating effect of the fiber along with the protein content of chickpeas may help in weight management.
Ways to Enjoy Chickpeas
Salads: Top green salads with chickpeas to add protein and texture. Also use in bean salads.
Pasta: Add chickpeas to your signature pasta dishes.
Soups and stews: Add chickpeas to stews and soups.
Roast: Season and roast chickpeas for a tasty snack.
Hummus: Blend chickpeas with tahini, garlic, olive oil, and lemon juice to make a hummus spread.
Bake: Mash chickpeas and use in baking as a replacement for flour.
Unlike a potato (edible tuber of the nightshade family), the sweet potato is a large edible root of the morning glory family. Sweet potatoes are typically recognized by their copper-colored skin and vibrant orange flesh. However there are varieties grown worldwide that display colors such as white, cream, yellow, and purple. The more common orange-fleshed sweet potatoes are a top source of beta-carotene, a precursor to vitamin A.
True to their name, sweet potatoes have a naturally sweet flavor, which is further enhanced through cooking methods like roasting. They are versatile and can also be steamed, pureed, baked, or grilled. They can be added to stews and soups, and roasted or grilled and placed on top of leafy greens for a delicious salad.
Benefits of Sweet Potatoes
1. Rich in Phytochemicals
Sweet potatoes with orange flesh are rich in beta-carotene, while sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant chemicals (phytochemicals) that give vegetables their bright colors. These phytochemicals are researched for their potential role in human health and disease prevention.
2. Heart Healthy
Sweet potatoes are rich in both potassium and magnesium which are healthy for our blood vessels and heart. They are also rich in vitamin B6 which helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked to heart attacks.
3. Reduce Stress
Sweet potatoes are rich in magnesium, which is the relaxation and anti-stress mineral.
4. Provide Energy
Sweet potatoes are rich in iron, which helps give us energy.
5. Help in Weight Loss
Sweet potatoes are rich in fiber, which helps keep our digestive system healthy and keep us lean.
Ways to Enjoy Sweet Potatoes
Roasted: Cut sweet potatoes into wedges. Coat with olive and spread in a single layer on a baking sheet. Sprinkle with herbs or spices if desired. Bake at 375 F for 25 – 35 minutes or until the insides are tender and the outsides are crisp.
In soups or salads: Add cooked, diced sweet potatoes to soups or salads.
Mashed: For mashed sweet potatoes, use a fork, masher, or blender to puree the sweet potatoes. Add a liquid such as broth, milk, or water if a smoother consistency is desired. Season with pepper, herbs, or spices as desired.
Smoothies and baked goods: Puree sweet potatoes and add them to baked goods and smoothies.
Cauliflower is a member of the cruciferous vegetable family – along with cabbage, kale, broccoli, and brussel sprouts. Recent studies suggest that cruciferous vegetables are an excellent source of natural antioxidants due to their various phytochemicals.
Recent research also demonstrate that cruciferous vegetables like cauliflower are highly correlated with preventing chronic diseases including cardiovascular disease, diabetes, neurodegenerative disorders, and various forms of cancer.
Top Benefits of Cauliflower
1. Reduces cancer risk
Numerous studies demonstrate that cauliflower is useful for preventing breast cancer as well as colon, liver, lung, and stomach cancers. Cauliflower has been shown to have chemo-preventive agents that stall early phases of cancer development to help shut off tumor growth.
2. Fights inflammation
Cauliflower is rich in antioxidants and anti-inflammatory compounds which lower oxidative stress and the presence of free-radicals in our body. These compounds include vitamins, beta-carotene, quercetin, rutin, and kaempferol.
Cauliflower also contains vitamin C (one cup serving contains 73% of the recommended daily value of vitamin C) which helps to reduce inflammation, boost immunity, and keep the body free of harmful bacteria, infections, and common colds.
3. Decreases risk of cardiovascular disease and brain disorders
High levels of inflammation are correlated with an increased risk of cardiovascular disease, diabetes, and neurodegenerative disorders like Alzheimer’s and Parkinson’s disease. Cauliflower’s anti-inflammatory abilities (found mainly in its supply of vitamin K, vitamin C, various antioxidants, and omega-3 fatty acids) help keep arteries and blood vessels free from plaque build-up. This lessens the chances of developing high blood pressure and high cholesterol levels.
4. Provides high levels of vitamins and minerals
Cauliflower is a good source of vitamins C and K. Vitamin C is important for immunity. Vitamin K is a fat soluble vitamin responsible for healthy skeletal structure, blood clotting, and fighting inflammation in the body.
5. Improves digestion
Cruciferous vegetables are beneficial for digestion because of their rich supply of sulphur-containing compounds called glucosinolates. These compounds support proper nutrient absorption and toxin and waste removal.
6. Aids in weight loss
Cauliflower is extremely low in calories (only 29 calories per cup), and yet is high in volume and filling fiber. This makes it an excellent choice for those looking to lose weight, since you can consume large amounts of cauliflower and fill up without over-consuming calories.
Cauliflower also helps to reduce constipation and to keep excess waste or water moving out of your body, which helps you feel immediately better.
7. Preserves eye health
The sulphoraphane found in cauliflower has been shown to protect the vulnerable tissues of the retinal area from oxidative stress that can result in blindness, cataracts, macular degeneration, and more.
Ways to enjoy Cauliflower
Roast it: Cauliflower is delicious when roasted because roasting draws out its natural sweetness and caramelizes the florets.
Salads and pilafs: Add roasted cauliflower to salads and grains like quinoa or rice dishes.
Puree into soup: Cauliflower adds a great creamy texture to soups. Just chop, boil, puree, and stir into your favorite recipe.
Serve mashed: Steam florets until tender, then puree them with milk, a drizzle of olive oil, and salt and pepper to taste.
Lemons are a delicious and healthy part of the Mediterranean Diet, filled with cancer-fighting flavonoids, and loaded with vitamins and minerals. As with herbs and spices, lemons offer a sodium-free way to flavor foods.
Lemons are a good source of vitamin C. One average size fruit contains 30 mg, which is about 51% of the RDA (recommended daily allowance). Consuming lemons and their juice is linked to many health benefits which include lower cardiovascular disease risk, fighting scurvy, increased iron absorption, fighting cancer, and supporting a healthy immune system.
Lemons have a distinct tart flavor and aroma, and they can be used to enhance the flavor of vegetables, like broccoli. If a recipe calls for lemon zest, use a zester to remove the zest, which is the colored part of the peel. Be careful and do not include the white pith which is directly beneath the peel. The pith is very bitter.
Reasons To Eat Lemons
1. Lemons protect against cancer
Lemons contain a phytonutrient called limonene. Lemons contain significant amounts of limonene in the peel and less in the pulp. Limonene stops cancer before it begins by stimulating our antioxidant detoxification enzyme system.
Lemons also contain vitamin C which plays a role in fighting cancer. One study of Swiss men found that those who died of any form of cancer had vitamin C concentrations about 10 percent less than those who died of other causes.
2. Lemons strengthen immunity
Scientific studies show the antioxidants in lemons protect against viral infections. The vitamin C in lemons also protects the cells in your body by neutralizing free radicals. Free radicals cause chronic diseases like cancer and heart disease.
3. Lemons lower cardiovascular disease risk
Vitamin C concentrations in the blood have been linked to a reduced risk of cardiovascular disease and early death in a large Danish population study published in 2015. The researchers saw that the participants who had the highest concentrations of vitamin C from fruits and vegetables had a 15 percent lower risk of cardiovascular disease compared to those with the lowest levels.
4. Lemons increase iron absorption
Pairing foods that are high in vitamin C with those that are high in iron (including sunflower seeds, nuts, beans, and dark leafy greens), can help maximize the body’s ability to absorb iron. A deficiency in iron is the leading cause of anemia and one of the most common nutrient deficiencies in developed countries.
5. Lemons protect against scurvy
Scurvy is a vitamin C deficiency disease, and the symptoms include anemia, debility, exhaustion, spontaneous bleeding, and pain in the limbs. Lemons provide vitamin C to help prevent this debilitating disease.
Ways To Enjoy Lemons
Citrus vinaigrette: Make a citrus vinaigrette using the juice of lemons and/or oranges, mixed with garlic or shallots, extra-virgin olive oil, and pepper.
Cook with poultry: Baste chicken breast or thighs with a mixture of lemon juice, lemon zest, white wine, and your favorite spices. Bake topped with thin slices of lemon.
Add to pasta: Lemon and herbs go nicely with pasta. Make a sauce of the zest and juice of two lemons, a garlic clove, chopped chives and chopped parsley and two tablespoons of extra-virgin olive oil. Swirl the lemon sauce into cooked (until al dente) angel hair pasta.
Add to vegetables: Lemons complement the taste of many vegetables. Think lemons and broccoli, lime-marinated vegetable kabobs, and artichokes and lemons.
Add to whole grains: Once your whole grains are cooked, add lemon juice, lemon zest, and fresh herbs to brighten the flavor.
Bananas are one of the most widely consumed fruits in the world for good reason. They are extremely healthy and delicious. There are several varieties, which vary in color, size and shape. The most common type is the yellow banana which is green when unripe.
You may already know that bananas are a great source of potassium. A medium-sized banana has 422 mg of the mineral, which is about 12% of the recommended daily value according to the USDA. Bananas are also a good source of vitamins C and B6. A medium-sized banana has 15% and 30% of the recommended daily value of these two vitamins respectively.
Reasons To Eat Bananas
1. Bananas help keep blood pressure in check
Bananas are rich in potassium, and a potassium-rich diet helps lower blood pressure. According to the American Heart Association, the more potassium you consume, the more sodium that can exit your body. That is because potassium acts like a natural diuretic. It triggers the kidneys to release excess sodium and fluids the body is holding on to, lowering blood pressure in the process. Bananas are also a good source of magnesium which also helps lower blood pressure. Lower blood pressure is great for your heart, because the muscle won’t have to work as hard to pump blood throughout your body.
2. Bananas are good for your gut bacteria
You’ve probably heard of probiotics, the “good” bacteria that aid digestion and are found in certain foods like yogurt. Well there’s also such a thing as prebiotics, and bananas happen to be a great source of them. Prebiotics are actually carbohydrates that can’t be digested by the human body, however they play a vital role in maintaining a healthy gut. Prebiotics supply food for the probiotics, so they help the “good” probiotic bacteria grow. You’ll also find prebiotics in raisins, asparagus, onions, and garlic.
3. Bananas can ease stomach troubles
Bananas can help with several tummy issues. The 3.1 grams of fiber you’ll find in a medium banana is split into two different types: soluble and insoluble fiber. Soluble fiber helps ease digestion, while insoluble fiber helps relieve constipation. Bananas also neutralize the acidity in the stomach and coat the lining to reduce irritation, so they can help fight heartburn and stomach ulcers too.
4. Bananas help protect the cardiovascular system
Bananas represent an important part of overall heart health for a variety of reasons. The potassium in bananas helps reduce blood pressure. In addition to being a diuretic, bananas are vasodilators. This means they relax the tension of the blood vessels helping the blood flow more smoothly through the body and oxygenate the various organs of the body to increase their function. This can help reduce atherosclerosis and reduce cardiovascular disease risk. The fiber in bananas also helps scrape excess cholesterol from the blood vessels which also reduces cardiovascular disease risk.
Ways to Enjoy Bananas
Just peel and eat: Take a banana with you to work or school for a healthy, portable snack.
On cereals: Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast.
In smoothies: Peel and freeze bananas (or use fresh) for a great addition to any smoothie.
In baked goods: Ripe, mashed bananas can be used in baked goods to replace oil or butter. Mashed bananas lend a moist, natural, sweet flavor to cakes, muffins, breads, and cookies.
With peanut butter: A peanut butter and banana sandwich is an all-time favorite comfort food for children and adults alike.
Healthy fruit salad: Include banana slices along with orange slices, strawberries, and mango chunks in your next fruit salad.
Yogurt topping: Sweeten plain yogurt with slices of banana for a delicious dessert or snack.
Long recognized as a potent source of vitamin C, oranges are considered by most to be tasty, juicy, and all too familiar. The discoveries being made about the power of oranges to support heart health and prevent cancer, stroke, diabetes and other chronic ailments are bringing them and other citrus fruits into the limelight as crucial components of a healthy diet.
Oranges originated in Asia thousands of years ago and have become one of the most popular fruits the world over. Christopher Columbus brought orange seeds to the Caribbean Islands in the 15th century, and Spanish explorers then brought oranges to Florida in the next century. About 200 years later, Spanish missionaries brought oranges to California. Florida and California remain the primary producers of oranges in the United States.
Portable fruits, they are easy to eat and crucial to good health. They are easy to put in children’s lunch boxes and bags, and they are the perfect mid-day snack when you are craving something sweet. Oranges are also great flavor boosters when cooked with chicken or lean turkey breast.
Oranges are classified into two general categories: sweet and bitter. The sweet varieties are the most commonly consumed and popular varieties include valencia, jaffa, navel, and blood oranges. The blood orange is a hybrid species that is smaller in size and marked by red hues running throughout its flesh.
Bitter oranges are often used to make jam or marmalade, and their zest is used as the flavoring for liqueurs such as Grand Marnier and Cointreau.
Reasons To Eat Oranges
1. Oranges protect against cancer
Oranges contain a phytonutrient called limonene. Limonene stimulates our antioxidant detoxification enzyme system, helping to stop cancer before it begins. Oranges contain significant amounts of limonene in the peel and smaller quantities in the pulp. Limonene has been proven to help fight a number of varieties of cancer including that of the lung, skin, breast, stomach, and colon.
Vitamin C, abundantly available in oranges, also plays a role in fighting cancer. One study of Swiss men found that those who died of any type of cancer had vitamin C concentrations about 10 percent lower than those who died from other causes.
2. Oranges lower cholesterol
One cup of orange segments contain four grams of fiber, most of which is soluble fiber. Since they are full of soluble fiber, oranges help lower cholesterol by binding with cholesterol in your gut and preventing it from being absorbed into your bloodstream. This reduces risk of atherosclerosis and cardiovascular disease.
3. Oranges strengthen immunity
Scientific studies show the abundance of polyphenols in oranges protects against viral infections. The vitamin C in oranges also protects cells in your body by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.
4. Oranges lower stroke risk
Oranges are rich in vitamin C, and several scientific studies found a high blood concentration of vitamin C is associated with a lower stroke risk. In one large study published in 2008, University of Cambridge researchers measured vitamin C levels in roughly 20,000 people and followed them for over a decade. The participants were divided into four groups based on vitamin C levels. The researchers found that those with the highest concentrations of the vitamin in their blood had a 42 percent lower stroke risk than those with the lowest concentrations.
5. Oranges regulate blood sugar levels
The orange has a glycemic index of 40. Anything under 55 is considered low. Therefore oranges will not spike your blood sugar and cause problems with insulin and weight gain as long as you do not eat too many at one time.
6. Oranges support heart health
Oranges are full of potassium, an electrolyte mineral responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm known as an arrhythmia.
7. Oranges regulate high blood pressure
The flavonoid hesperidin found in oranges helps regulate high blood pressure. Oranges also contain potassium and magnesium which help maintain blood pressure.
8. Oranges protect your vision
Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration as we age.
Putting It Into Practice
Warm your day: Oranges added to oatmeal is a great way to start your day.
Spice up your fruit salad: Be sure to include oranges in your next fruit salad. Mix orange slices, mango chunks, and strawberries to your fruits salad with a sprinkle of chili powder.
Vibrant salad: Add orange slices, strawberries, and walnuts onto a bed of your favorite field greens for a salad that is sure to please.
100 percent juice: Just squeeze fresh oranges and enjoy. Keep in mind that the whole fruit is more nutritious than the juice, because it contains more fiber.
Slice it or just peel and eat: Whatever your favorite way to eat an orange is, just take a bite into this delicious citrus fruit.
Use the peel: Orange peel is both flavorful and healthy. If your recipe calls for orange zest, be sure to use organically grown oranges since conventionally grown fruits have pesticide residue on their skin and may also be artificially colored.
Avocado – that buttery green fruit that you can spread on a sandwich, dice into a salad, and mash into guacamole (America’s favorite dip). Research has demonstrated that avocados offer some surprising and powerful health benefits.
One of the most nutrient-dense foods, avocados are high in fiber, folate, potassium, vitamin E, and magnesium. No doubt, avocado nutrition makes it a powerful superfood.
Avocados have been cultivated for thousands of years. A favorite of the Aztecs, they were originally native to Central America. There are generally two types available in the USA today – the Hass avocado from California and the West Indian avocado from Florida.
Hass avocados are nutty, buttery and rich in monounsaturated oil (18 to 30 percent oil in each avocado). The light green Florida avocado is larger and juicier than the Hass variety, but it is less buttery, considerably lower in oil (3 to 5 percent oil) and has roughly 25 to 50 percent less fat than the Hass variety.
The avocado’s monounsaturated fat content is its biggest health claim. The only other fruit with a comparable amount of monounsaturated fat is the olive. The monounsaturated fat in avocados is oleic acid, which helps lower cholesterol. One study found that after seven days on a diet that included avocados, there were significant decreases in both total cholesterol and LDL (bad) cholesterol, as well as an 11 percent increase in HDL (good) cholesterol.
Reasons To Eat Avocados
1. Avocados are packed with carotenoids
Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as vitamin E.
2. Avocados are rich in healthy fats
Since carotenoids are fat-soluble, they need to be eaten with fats at the same meal to be absorbed into the blood stream. Avocados are rich in monounsaturated fats that help the body absorb these carotenoids from the avocado and also from other foods. An easy way to do this is to add sliced avocado to a mixed salad.
3. Avocados make you feel full
Half an avocado contains 3.4 grams of fiber, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. The soluble fiber also slows the breakdown of carbohydrates in your body, helping you feel full longer.
Avocados also contain oleic acid, a monounsaturated fat that activates the part of your brain that makes you feel full. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less healthy saturated fats and trans fats found in processed foods.
4. Avocados are rich in folate
One cup of avocado contains almost a quarter of the recommended daily intake of folate, a vitamin which cuts the risk of birth defects. So if you are pregnant, or planning to be, avocados will help protect your unborn baby.
A high folate intake is also associated with a lower risk of heart attacks and heart disease. So avocados could help keep your heart healthy.
5. Avocados can help lower your cholesterol
In addition to making you feel full, the oleic acid in avocados can help lower cholesterol levels. In one study, an avocado-rich diet resulted in a significant reduction in total cholesterol levels and an 11 percent increase in HDL (good) cholesterol.
6. Avocados can regulate your blood pressure
Avocados are full of potassium and magnesium, two nutrients known to lower blood pressure. A one-cup serving of avocado contains 15% of the RDI of potassium compare to 11% in bananas, which are a typical high-potassium food. The avocado also contains 14% of the RDI of magnesium, more than several fruits including the banana, strawberry, and kiwi.
7. Avocados taste great
Avocados are a healthy way to boost the flavor and texture of your meals. Toss chopped avocados on a salad or bowl of soup. Serve guacamole as an appetizer or condiment.
Putting It Into Practice
Salads: Garnish vegetable, fruit, and whole grain salads with diced avocados, and then toss gently to mix.
Pasta salads: Add diced avocado, diced bell pepper, and sliced scallions to cooked pasta, and dress with a mixture of extra-virgin olive oil, vinegar, and mustard for a tasty pasta salad.
Guacamole: Mashed avocados are the main ingredient in this tasty dip.
Spreads: Mash half an avocado and spread it on whole grain bread or toast for a nourishing breakfast or snack.
Wraps: Put sliced avocado in wraps and sandwiches.
Omelets: Add diced avocado to eggs or omelets before cooking.
Crackers: Top whole grain crackers with thin slices of avocado and smoked salmon for a tasty appetizer or snack.
Butter: Top baked potatoes with avocado butter, made by mashing a ripe avocado with a tablespoon of lemon or lime juice, salt and pepper.
The kiwi or kiwifruit is one of nature’s perfect foods: low in calories and an excellent source of antioxidants, and people are attracted to it because of its brilliant green color and exotic taste. While many fruits offer one or two nutrients in their profile, kiwi offers an unusual array of health-promoting substances.
Kiwi is native to China. Cultivation spread from China in the early 20th century to New Zealand, where the first commercial plantings occurred. It is now a commercial crop in several countries, such as Italy, New Zealand, France, Greece, and Chile.
Kiwi Fast Facts
Extremely rich in vitamin C.
Contains folate, potassium, fiber, and various antioxidants like carotenoids and polyphenols.
Is an unusual source of vitamin E because most sources of this important vitamin, like nuts and oils, are high in both fat and calories. However kiwi offers its rich nutritional bounty for only about 93 calories per two kiwis.
Reasons to Eat Kiwis
1. Vitamin C
A kiwi contains a rich bounty of vitamin C (70 mg for one kiwi). That is more than an equivalent amount of orange. Vitamin C is proven to boost the immune system and fight the effects of stress and aging. It is no wonder that a high consumption of foods containing this vitamin is associated with reduced risk of cancer and cardiovascular disease.
Two kiwis contain 5 g of fiber, which helps maintain heart health, regular digestion, and lower cholesterol.
A kiwi contains 237 mg of potassium. Potassium helps lower blood pressure, maintain fluid and electrolyte balance, and release energy during exercise. The potassium in kiwifruit also counteracts the effects of sodium and is a vasodilator, relaxing the blood vessels throughout the body.
Kiwis are an excellent source of antioxidants like carotenoids and polyphenols which are important in reducing your risk of cancer, heart disease, and stroke.
5. Low Glycemic Index
Kiwis have a glycemic index of 52, which is relatively low. This means that kiwis should not cause major blood sugar spikes.
A kiwi contains 13 mg of magnesium, which improves nerve and muscle function while boosting your energy level. Magnesium is also important in lowering blood pressure.
Kiwis contain the phytochemical lutein, which works to prevent age-related blindness and protects the eyes from various kinds of damage.
A kiwi has 20 micrograms of folate. That is nearly 10% of the recommended daily allowance. Therefore kiwis are a good way to protect the health of mother and baby during pregnancy.
9. Vitamin K
Kiwi’s substantial supply of vitamin K (31 micrograms in one kiwi) is needed in your body for healthy arteries. Vitamin K is also needed to use calcium to make bones. Studies suggest that diets high in Vitamin K can improve bone health and reduce risk of bone-related injuries and diseases like osteoporosis.
10. Vitamin E
Kiwis are one of just a handful of fat-free foods that contain vitamin E, which boost immunity, lower cholesterol, and fight free radicals.
Putting It Into Practice
Conventionally grown kiwis are low in pesticides: Kiwis are one of the fruits with low pesticide residue. They are included in the list of commonly eaten fruits and vegetables known as the “clean 15.” Therefore it is not necessary to buy organically grown varieties. Also, always wash fruit before eating.
Eat fresh and in salads: Kiwis are great eaten fresh or tossed into green salads.
Use as a topping: Kiwis can be added to oatmeal, cereal and yogurt.
Cook them: Kiwis can be used in baked foods like cobblers and fruit tarts.
Chutney: Mix sliced kiwis and other fruits (like orange and pineapple) to make chutney, which can be served as an accompaniment to fish or chicken.
A balanced diet is best: While kiwis are healthy, it is best to include other fruits to meet your daily fruit quota. So in addition to kiwis, also eat the colors of the rainbow (blue, purple, red, yellow, green, orange) for better total health.