If you are in need of a New Year's resolution, here is an option that could potentially help you to become healthier if you are not alr eady taking advantage of these wonderful sources of nutrition. These 10 foods are some of the healthiest because they meet at least three of the following criteria:
Excellent source of fiber, vitamins, minerals and other nutrients;
High in phytonutrients and antioxidant compounds such as vitamins A, E, and beta
carotene;
May help to reduce the risk of heart disease and other health conditions;
Low in calorie density, meaning you get a larger portion size with fewer calories;
Are readily available.
Almonds are packed with nutrients - fiber, riboflavin, magnesium, iron and calcium. Almonds have more calcium than any other nut. Also one serving of almonds provides half of your body's Recommended Dietary Allowance of vitamin E. Like all nuts, almonds are good for your heart.
Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Apples can push the production of the "memory chemical" acetylcholine. Apples are also a good source of vitamin C which serves to protect the body's connective tissue from damage.
Blueberries, along with cranberries, are a rich source of phytonutrients - a group of compounds that may help prevent chronic diseases such as heart disease, diabetes and some cancers. These plant compounds may also improve short-term memory and promote healthy aging.
Broccoli - the champion of green vegetables - is a great source of calcium, potassium, folate, fiber and phytonutrients. It also gets the award for being a great source of vitamins A and C.
Red beans - including small red beans and dark red kidney beans - are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They are also an excellent low-fat, low-calorie source of protein and dietary fiber and contain phytonutrients.
Salmon is an excellent source of omega-3 fatty acids, a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats, lower triglyceride levels and blood pressure and reduce the risk of stroke. Salmon is low in saturated fat and cholesterol and is a good source of protein.
Spinach is an excellent source of riboflavin, vitamin B-6, calcium, iron, magnesium, vitamins A and C and folate. The plant compounds in spinach may help keep your hair and skin healthy and boost your immune system.
Sweet potato, full of beta carotene which is converted to vitamin A in your body when eaten, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. Sweets are fat-free and relatively low in calories - one small sweet potato has just 54 calories. Of course, that is without the butter, brown sugar and nuts!
Vegetable juice is an easy way to include vegetables in your diet because it has most of the vitamins, minerals and other nutrients found in the original vegetables. Juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Be sure to choose the low-sodium varieties.
Wheat germ, the center of a grain of wheat, does for humans what it does for the new wheat sprout. This small part of the wheat seed is a highly concentrated source of nutrients including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. It also contains protein, fiber and some fat.
What better way to start the New Year than with a resolve to be healthier. Include these good foods in your daily diet and you will reap the benefits. Stay well as you look forward to a healthy 2016!
Connie Pearson, RN, MN
Chair, Health Ministries Task Force