MT. PLEASANT, Mich -- Happy National Nutrition Month! As we "spring" into a new season, it's the perfect time to get those summer body goals in the works. While working out is essential to maintaining a healthy lifestyle, nutrition should never be ignored. In this blog, we'll cover some of the top foods you need to be integrating into your eating plan to not only keep you looking great but feeling your best as well!
KALE
This leafy green has experienced quite the bought of popularity, especially in plant-based diets in recent years, and for good reason too. Dieticians claim that this plant is even healthier than spinach and is full of vitamins, minerals, and cancer-fighting compounds.
GARLIC
This popular relative of the onion is used in cuisines all over the world, but its benefits include much more than warding off vampires. Not only does garlic bring new, flavorful dimensions to dishes, but it's also extremely high in vitamins C, B1, B6, calcium, potassium, copper, manganese and selenium. It's also high in beneficial sulfur compounds such as allicin, contains various cancer-fighting properties, and has significant antibacterial and antifungal capabilities.
BLUEBERRIES
When it comes to the nutritional value of fruit, blueberries are in a league all their own. Although they're not as high in vitamins and minerals as vegetables are, they're packed with antioxidants. Additionally, studies have shown that they improve memory in older adults, and contain cancer-fighting properties.
DARK CHOCOLATE
Chocolate lovers rejoice! Your favorite sweet not only curbs those sugar cravings, it actually contains a lot of health benefits too! Dark chocolate with a high cocoa content is loaded with fiber, iron, magnesium, copper, plus an amazing range of antioxidants! In fact, studies have shown that dark chocolate contains more antioxidants than other food tested, including blueberries and acai berries! It also contains powerful health benefits like improved blood flow, lower blood pressure, and improved brain function. One study even suggests that people who consume chocolate more than five times a week have a 57% lower chance of heart disease. However, in order to take advantage of all these benefits make sure you're consuming chocolate with at least a 70% cocoa content, for best results, we suggest 85% or higher.
SEAWEED
The thought of consuming seaweed may make you turn up your nose, but don't snub this incredibly healthy vegetation! A longtime mainstay in Asian cuisine (and for good reason), these plants are slowly making their entrance in Western diets due to their particularly high counts of minerals like calcium, magnesium, and iron. It's also loaded with various bioactive compounds like phycocyanins and carotenoids. But where seaweed really shines is it's impressively high content of iodine, which is a mineral your body uses to make thyroid hormones. It does have a pretty distinct "ocean taste" but if you're not a fan of that flavor profile, you can always take it in supplement form.
AVOCADO
Avocados are a fruit that's in a class of their own. They're extremely good for you, and contain a wide variety of nutrients, including 20 different vitamins and minerals. They do not contain any cholesterol or sodium and are revered by many dieticians for their high content of healthy fats. Additionally, they're loaded with fiber, and contain more potassium that bananas!
CHIA SEEDS
Recognized as one of the healthiest foods on the planet, chia seeds are loaded with properties that have incredible benefits for your body and your brain. They contain high levels of healthy fats, calcium, magnesium, protein, fiber, zinc, and various vitamins. Donned a superfood, these tiny seeds have risen to great popularity in the past few years, and are championed for the ability to contribute to weight loss as well. Additionally, studies have shown they may lower your risk of heart disease, reduce blood sugar levels, reduce chronic inflammation, and more!
BROCCOLI
When it comes to great-tasting nutrition, broccoli is an all-star food with numerous health benefits. It contains high amounts of sulforaphane, which scientists are currently studying the anti-cancer properties of. It also presents high amounts of vitamin C, B vitamins, iron, magnesium, potassium, and zinc. In addition, it contains folate which is necessary for the production and maintenance of new cells in the body.
MISO PASTE
Another traditional ingredient in most Asian diets, Miso paste is made from fermented soybeans and grains and contains millions of beneficial bacteria. It stimulates the digestion system, energizes the body, and lends a distinct umami dimension to the flavor of your dishes. It's an excellent source of copper, manganese, vitamin K, protein and zinc. Plus, it's incredibly high in enzymes due to the fermentation process. While there is conflicting research on the negative effects that introducing soy into your diet may have, consuming miso in smaller quantities will not have a profound oestrogenic effect. Just make sure you thoroughly check the label before purchasing, as many soy products are made with genetically modified beans, so err on the side of caution and look for a brand that is created with organically grown ingredients.
TURMERIC
This boldly-pigmented spice is major player in Indian cuisine and is used to give curry it's yellow hue. But brightly colored dishes isn't it's only claim to fame. This herb has been the subject of numerous studies which have resulted in this super spice's popularity. Its active ingredient is curcumin which has powerful anti-inflammatory effects and is a strong antioxidant. The overall content of this ingredient is not high in the spice so for your body to properly absorb it, we recommend consuming it along with black pepper, or taking it as a tincture. It's also known to increase brain activity, and lower the risk of brain diseases, in addition to helping prevent and treat Alzheimer's disease, cancer, arthritis, and age-related chronic diseases. It has also shown some promise in smaller studies for the treatment of depression, but as always, consult your doctor before making this your primary method of treatment.
QUINOA
This ancient grain, nicknamed the "mother of all grains" by the Incas, provides a wide array of health benefits. There are hundreds of cultivated strains, but the most readily available in the US are white, red, and black. Unlike other whole grains, it is naturally gluten-free, and is a complete protein; it contains high amounts of potassium, iron, zinc, copper, fatty acids, magnesium, and much more! It has been known to help prevent kidney stones, improve blood sugar control, prevent hemorrhoids, and constipation. Due to its status as a complete protein, it's an excellent choice for those that follow vegetarian or vegan diets, but we recommend it for meat-eaters too! Just make sure you rinse it before cooking as it has a naturally bitter coating that called saponin that works as a natural insecticide.
We hope you found our list of highly-nutritional foods to be helpful and educational, there are obviously so many more super foods that we did not include, but these are a few of our favorites. Do you have any favorite healthy, whole, foods we didn't mention? Comment and let us know. Happy National Nutrition Month! We hope you stay happy & healthy. Until next time!
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