Try holiday foods with a nutritional punch

Many foods we eat during the holidays have nutrients that may help prevent disease. “There’s an added benefit to obtaining these vitamins, minerals, and phytochemicals from a variety of foods, since they work synergistically to create positive health effects,” says Melissa Ohlson, M.S., R.D., a spokesperson for the Cleveland Clinic Heart Center.

Many foods we eat during the holidays have nutrients that may help prevent disease.

“There’s an added benefit to obtaining these vitamins, minerals, and phytochemicals from a variety of foods, since they work synergistically to create positive health effects,” says Melissa Ohlson, M.S., R.D., a spokesperson for the Cleveland Clinic Heart Center.

Among those that pack a nutritional punch:

Sweet Potatoes

This root vegetable (especially the dark-fleshed orange variety, typically called a yam) has a high amount of potassium, fiber, and the antioxidant beta-carotene.

“All three have been associated with a lower risk of cardiovascular disease,” Ohlson says.

Enjoy them year-round: Use in place of pumpkin or banana in recipes for muffins, pancakes, and breads, says Dana Jacobi, author of 12 Best Foods Cookbook.

Pomegranate

This Chinese fruit is one of the most potent sources of antioxidants, such as polyphenols and anthocyanins, which may help reduce the buildup of plaque in arteries, lessening the risk of heart disease, says Ohlson. She adds that they’re also a good source of potassium, fiber, and vitamin C.

Enjoy them year-round: Fresh pomegranates are at their peak this time of year, so use their seeds to add taste and a unique accent, garnishing anything from hot soups to cold salads and cocktails. To reap their nutrition reward all year, look for their intensely sweet-tart juice, syrup, or molasses, Jacobi says.

Cranberries

High in compounds called tannins, cranberries have been linked to a decrease in urinary tract infections, gum disease, and some types of ulcers because of their antibacterial effect. “Tannins also may play a role in reducing the risk of heart disease and some cancers,” Ohlson says.

Enjoy them year-round: Since fresh cranberries are exceptionally tart, most recipes for sauces and relishes contain a lot of sugar, Jacobi says. You can reduce the amount by using sliced or chopped apples to add sweetness instead.

Freeze these in bags for year-round use.

Lentils

High levels of fibre found in lentils may help reduce cholesterol levels and maintain blood sugar, while folate helps to regulate homocysteine levels, protecting the heart from disease, Ohlson explains. Lentils are a traditional New Year’s food, especially in Italian, German, and Scottish cultures.

Enjoy them year-round: Use them to add protein to soups and salads, Jacobi says.

Cocoa

In addition to iron and magnesium, a cup of this beverage can provide you with twice the amount of antioxidants found in red wine and triple that of tea, according to a study published in the Journal of Agriculture and Food Chemistry. If you prefer these benefits in the form of a bar, try eating one to two ounces of dark chocolate containing at least 70 per cent cocoa solids daily.

Just Posted

Person airlifted to hospital after collision near Innisfail

One person was airlifted to hospital after a serious collision west of… Continue reading

Sunny weather improves farmers’ prospects

A harvester kicking up dust. It’s a picture that will bring a… Continue reading

Rural transit pilot project being considered

Penhold, Innisfail and Red Deer County councils to decide whether to go ahead with project

Red Deer fire station up for sale

Home sweet home at Fire Station 4

‘Stupid’ law preventing Canada’s re-engagement with Iran: retired envoy

OTTAWA — The real reason the Liberal government hasn’t been able to… Continue reading

Voters head to polls for BC municipal elections today

VANCOUVER — Voters in British Columbia will head to the polls today… Continue reading

All sharks tagged in N.S. expedition can now be tracked on Ocearch website

HALIFAX — All six of the sharks tagged in Nova Scotian waters… Continue reading

Memorial service for former PQ minister Lise Payette today in Montreal

MONTREAL — Mourners will gather to remember former Parti Quebecois cabinet minister… Continue reading

Immunotherapy scores a first win against some breast cancers

For the first time, one of the new immunotherapy drugs has shown… Continue reading

‘Mom I’m in trouble:’ Canadian, Brit face 10 years in jail for alleged graffiti

GRANDE PRAIRIE, Alta. — The mother of a Canadian who was arrested… Continue reading

Coyote on the prowl near Penhold

This coyote was out on the prowl in a field just west… Continue reading

Most Read