Nutritious Life

Brining Nutrition to Daily Life

Flight the Flu with Food October 6, 2009

Filed under: All,General,Nutritional Information — nutritiouslife12 @ 6:53 am
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Fruit Fights the Flu

If you’re not eating the recommended 5 fruits and vegetables a day, here’s a new reason to head to the produce aisle
By: Amy Palanjian

Fruit fights the germs we’re exposed to in the winter. “The vitamin load keeps your immune level high, allowing you to fend off colds and flu,” says Amy Howell, Ph.D., a research scientist at Rutgers University. Fruits also reduce the risk of heart disease and cancer. Try the five below to give your immune system a boost.

Apples
The most popular source of antioxidants in our diet, one apple has an antioxidant effect equivalent to 1,500 mg of vitamin C. Apples are loaded with protective flavonoids, which may prevent heart disease and cancer.

Papayas
With 250 percent of the RDA of vitamin C, a papaya can help kick a cold right out of your system. The beta-carotene and vitamins C and E in papayas reduce inflammation throughout the body, lessening the effects of asthma.

Cranberries
Cranberries have more antioxidants than other common fruits and veggies. One serving has five times the amount in broccoli. Cranberries are a natural probiotic, enhancing good bacteria levels in the gut and protecting it from foodborne illnesses.

Grapefruit
Loaded with vitamin C, grapefruit also contains natural compounds called limonoids, which can lower cholesterol. The red varieties are a potent source of the cancer-fighting substance lycopene.

Bananas
One of the top food sources of vitamin B6, bananas help reduce fatigue, depression, stress, and insomnia. Bananas are high in magnesium, which keeps bones strong, and potassium, which helps prevent heart disease and high blood pressure. 

 

 

I got this from the Men’s Health Magazine, however, we can all benefit from this info! Remember it is better to eat a whole orange than to have a glass of OJ!

 Have a healthy day!

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Cookies vs. Bananas and Strawberries February 19, 2009

When we eat, we want to choose foods that are high in nutrient density. This means eating the foods that give you the highest amount of nutrients for the least amount of energy (calories). Assume we had 3 cookies in one cookiesbananas-and-strawberriesbowl and a banana and strawberries in another bowl and each bowl consisted of 150 calories. As you might conclude the bananas and strawberries are far more nutrient dense and supplies us with more nourishment per calorie.

 I believe eating more nutrient dense foods (fruits, vegetables, whole grains, brown rice…) is a better way to live. If we were to eat 2000 calories a day and it was filled with fast food, soda and candy we are going to be overweight and unhealthy. If we were to eat 2000 calories consisting of whole grains, fruits and vegetable, we would be healthier and have more energy. Some might think calories are just calories, but they aren’t. Sugar, fast food and processed products don’t offer any real nutrition leaving us tired and hungry for more. Eating fruits, vegetable and whole grains we are more likely to have more energy and feel fuller longer.

I challenge you for one week to take all the processed foods out of your life and eat more nutrient dense foods. Take note of how you feel and how much energy you have.

 

Pistachios January 27, 2009

pistachioThis blog post was requested by a very good friend of mine. Her new favorite nut is the pistachio nut.

A lot of people don’t eat enough nuts in their diet. Many think they are high in calories and fat, but don’t let that stop you from eating them. They are a great source of healthy fat (mono and poly saturated fat) and a great source of protein.  They are also known to be high in magnesium, phosphorus and potassium.  Potassium is known to regulate muscle contractions, transmission of nerve impulses and assist in maintaining healthy blood presume levels. Potassium can also be found in bananas and oranges.  Pistachios are also a fairly good source for vitamin B6. Vitamin B6 is important because it helps brain function and is known to help the body to convert protein into energy. Recommendation for vitamin B6 is 1.6 mg for women and 2 mg for men a day.

The down side to pistachios is that they are super high in sodium. The right amount of sodium can be  healthy especially for those of us who exercise and need to replace the salt that is lost through sweating.  If you don’t work out often or are watching your sodium intake try looking for the pistachios that are unsalted. They still offer all the great health benefits.

I found this website that has some more interesting facts and health benefits about pistachios. I encourage you to check it out:  http://www.pistachiohealth.com

 

 
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