Thanksgiving Superfoods for a Healthy Holiday Meal

From turkey to pumpkin pie, preparations for Thanksgiving day meals are underway all over the country. With just a bit of extra planning, Thanksgiving can be an opportunity to add some great superfoods to the table for all to enjoy while adding some healthy choices to the holiday menu.

Superfood is a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result. For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber.

However, the term is not common with dieticians and nutritional scientists, many of whom dispute the claims made that consuming particular foodstuffs can have a health benefit.

Although there is controversy over whether some of these foods are indeed "superfoods" or if they are just good for you without all the hype, adding some of the follow foods to your Thanksgiving meal can't hurt! Many of them are already traditional favorites!

Brussels sprouts: A top source of glucosinolates – "indirect" antioxidants that activate the body's own natural detoxification system.Other phytonutrients like indole-3-carbinol help inhibit tumor growth.Just one 36 calorie serving of Brussels sprouts provides over 100% of your daily vitamin C (which promotes collagen formation to help you maintain those cherubic cheeks).

Sweet potatoes – Superfood for the Eyes: Off-the-charts beta-carotene content – providing 377% of your daily vitamin A needs per serving.In addition to promoting eye health, some research shows beta-carotene may help prevent cancer, both by neutralizing free radicals and by promoting communication between cells.

Cranberries – Antioxidant Superfood: According to the USDA, cranberries rank 6th in total antioxidant capacity out of over 100 commonly consumed foods.Cranberries also supply procyanidin, a phytonutrient that studies show may protect against urinary tract infections.

Pumpkin:In addition to serving as an excellent source of eye-healthy vitamin A, pumpkin also serves as a top source of alpha-carotene, an antioxidant linked to lower lung cancer risk in several studies.Beta-cryptoxanthin, another pumpkin carotenoid, was also found to have potentially protective benefits against lung cancer in a recent research review by the Harvard School of Public Health.

Pecans: Though usually overshadowed by healthy nut headliners like almonds and walnuts, pecans actually come out on top in terms of antioxidant activity.Like other nuts, pecans contain healthy mono- and polyunsaturated fats, which may contribute to their heart health benefits. Pecans are unique in their high amounts of naturally occurring gamma tocopherol – a potent form of vitamin E that may promote prostate and intestinal health.

Whether you use one or more of these nutritious foods in your Thanksgiving holiday cooking, you will be adding a great dose healthy food to the plates of your guests.

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Tami Best: Nuts can improve health

Nuts offer a power house of nutrition. They are rich in protein, fiber, powerful antioxidants such as vitamin E and selenium, plant sterols and omega 3 fatty acids.

These nutrients have been shown to promote heart health. The FDA approved the following health claim:

"Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of some nuts as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

The "some nuts" include almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. These nuts each contain less than 4 grams of saturated fat per serving, making them a more heart healthy choice.

In addition to reducing the risk for heart disease, eating nuts daily as part of a Mediterranean diet can reverse metabolic syndrome. Metabolic syndrome is combination of symptoms including high blood pressure, high blood sugar, high cholesterol and belly fat, which increases your risk for heart disease and type 2 diabetes.

The Mediterranean diet is rich in fresh fruits and vegetables, whole grains, nuts, seeds, legumes, seafood, yogurt, olive oil and small amounts of wine. For more information on following a Mediterranean diet, go towww.oldwayspt.org/med_pyramid.html.

Researchers at Columbia University in New York found that including nuts in your diet daily may lower risk for Alzheimer's disease.

Moderation is key to enjoy the full health benefits of nuts. One ounce of most nuts provides between 160 to 200 calories. One ounce is about 47 pistachios, 30 peanuts, 24 almonds, 20 cashews, 14 walnuts, 20 pecan halves or 11 macadamia nuts. To promote portion control, consider adding them to cereals, yogurts and other foods rather than eating them by the handful.

Chestnuts are the only nut rich in vitamin C. Their higher water content compared to other nuts makes them much lower in calories, only 54 calories per ounce. Keep them refrigerated as they would spoil if left out in a bowl like other nuts.



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The juice on juice

Health website WebMD gives the lowdown on what is good and what is not in juices:

Best choice: Vegetable juice, because it has less sugar and fewer calories than fruit juice and is loaded with fibre so you feel full.

Worst choice: Juice cocktails. Many contain only small amounts of real juice. Their main ingredients are usually water and some type of sugar, like high-fructose corn syrup. Similar to soft drinks, they are rich in sugar and calories, but low in nutrients.

Pure fruit juice: It is full of vitamins and disease-fighting antioxidants, but it can also be naturally high in sugar and calories. So limit yourself to one serving a day.

Pomegranate juice: High in sugar and calories, but it is abundant in antioxidants which help fight diseases like cancer.

Cranberry juice: Packed with vitamin C, which is vital for a healthy immune system. Blueberry juice: Believed to boost brain health. Animal studies suggest it can help protect against age-related conditions like dementia and Alzheimer's disease.

Red grape juice: As with red wine, the entire grape - including skin and seeds, where some nutrients reside - is used to make grape juice. It is said to be good for the heart.

Prune juice: It has long been recommended to relieve constipation because it is extremely high in fibre and contains a natural laxative called sorbitol. In addition, it is loaded with antioxidants, iron and potassium.

Orange juice: This breakfast staple is known for its immune-boosting benefits as it is loaded with vitamin C. Commercial types are often fortified with calcium and vitamin D, nutrients that strengthen the bones.



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Know Your Nutrients for Essential Healthy Living

Let’s talk about natural nutrients. It is up to you to choose what you want to eat at your table, and this may help you do it in a healthier way.

Nutrient: Vitamin A. Benefits: Stimulates production of antibodies, helps maintain skin and mucous membranes and protects against tumor growth. Food sources: Apricots, cantaloupe, carrots, pumpkins and sweet potatoes.

Nutrient: Vitamin B6. Benefits: Necessary for white blood-cell response and antibody protection. Food sources: Dried beans, potatoes, spinach, sweet potatoes, and whole grains.

Nutrient: Vitamin C. Benefits: Vital to all immune system functions. Food sources: Broccoli, citrus fruits, peppers, turnip greens and strawberries.

Nutrient: Vitamin E. Benefits: An antioxidant. it suppresses production of prostaglandin, an immunity-inhibiting hormone that is increasingly present as you age. Food sources: Apples, grapefruit, lima beans, sweet potatoes, whole grains and wheat germ.

Nutrient: Calcium. Benefits: Plays a crucial role in activating the system in response to invaders. Food sources: Collards, rhubarb, figs and spinach.

Nutrient: Copper. Benefits: Essential for white blood cell production. Food sources: Avocados, dried and lima beans and figs.

Iron: One of the most common deficiencies in American diets. It stimulates blood-cell production/activity. Source: Dried beans, figs, Jerusalem artichokes & white prunes.

Magnesium: Necessary for Lymphocyte growth, important in the forming of antibodies. Source: Figs, prunes, spinach and Swiss chard.

Selenium: Uncertain what it does, but selenium coincides with a depressed immune system. Source: Apples, asparagus, oranges and squash.

Zinc: Required for effective functioning of thymus gland, which has an important role in T-cell maturation. Source: Dried beans, figs, raspberries, spinach and whole grains.

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Goin' Bananas

The banana is not a fruit. Not really. It’s most unique since it does not come from a tree but from the largest herb plant that is more closely related to lilies and the orchid family. But due to its size, the herb plant is more commonly thought of as a “banana tree.”

Morning Banana Diet

When the Morning Banana Diet hit the news in Japan last year, it had the whole nation in a frenzy. Prices of banana in the market skyrocketed and there was shortage of supply.

It started in March with the publication of Morning Banana Diet, which claimed that eating only bananas and room-temperature water for breakfast would jumpstart weight loss, regardless of what was eaten during the rest of the day. Banana was said to aid in digestion and improve metabolism.

The diet was created by Hitoshi and Sumiko Watanabe, and promoted on the social networking site mixi. Hitoshi, who studied preventative medicine in Tokyo and his wife, who is a pharmacist, introduced the diet to the Japanese.

Former opera singer Kumiko Mori even announced that she lost 15 pounds on the Morning Banana Diet.

Health experts and medical doctors have, however, debunked the myth behind this fab diet. Kathleen Zelman, MPH, RD, director of nutrition for WebMD and the WebMD Weight Loss Clinic, said that bananas, along with most fruits have long been a part of healthy diets and weight loss plans. But while they are nutritious, they do not have special weight loss properties.

Different versions of the Morning Banana Diet tout varying explanations of exactly how bananas work to promote weight loss. One theory suggests that certain enzymes in bananas speed up digestion and elimination, causing rapid weight loss. However, the human body already contains all the enzymes needed for digestion. It’s true that foods with fiber (and bananas have some) can go through the digestive system more quickly and may not be completely absorbed, thus saving a few calories. But the calorie savings are certainly not enough to revolutionize the weight loss industry.

OK, bananas as fad diet, maybe not. How about it’s health benefits?

Bananas as mood food

In order to have a healthy lifestyle, experts say we must have to meet our daily requirement of five fruits and vegetables. Bananas are a perfect part of our diet and they are the most popular fruit in the Philip-pines. Bananas are available all year and they are a great source of instant energy. Bananas contain no fat, sodium or cholesterol. It is a known fact that a low fat, balanced diet rich in vegetables and fruit may reduce the risk of heart disease and certain types of cancer.

Studies have shown that bananas are rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium. Lack of B6 in a diet can cause weakness, insomnia and irritability.

They are also easy to digest. Because of their great taste, they can also serve as a substitute for sweets and satisfy sugar cravings.

Research also shows that serotonin and norepinephrine in bananas may naturally help sufferers overcome depression. They are the good mood food. So instead of reaching for a bar of chocolates, why not try a banana?

Athletes like bananas

Bananas are also good for post-exercise snack. During long exercises our body lose vitamins and minerals and a banana replaces these nutrients as well as energy needed. Have you noticed that athletes like to snack on these yellow fruits? Potassium in bananas is essential for helping muscles to contract properly during exercise and reduces cramping up.

The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. A medium-sized banana provides 400 mg of potassium -11 percent of daily value- and contains 110 calories and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body’s main source of energy.

Bananas as brain food?

It has been established that bananas are good for the heart. But is it good for the brain too? Bananas are rich in vitamin B6 — and very early research suggests that high levels of B6 may protect against Parkinson’s.

Vitamin B6 — along with folate and B12 — helps reduce levels of homocysteine, an amino acid. That’s good for our ticker, because too much homocysteine in the blood appears to increase heart disease risk.

Homocysteine also appears to be toxic to nerve cells, and elevated levels have been linked to Parkinson’s disease, a progressive neurological disorder that causes muscles to become rigid and shake uncontrollably.

Parkinson’s disease occurs when some of the nerve centers in the brain lose the ability to regulate muscle movements. As a result, a person may have rigid muscles, tremors, and trouble walking and swallowing.

Parkinson’s disease is one of the most common diseases affecting movement in people over age 55. It is chronic, meaning that person will have it the rest of his life. It also is progressive, which means the symptoms grow worse over time. The disease may become disabling after many years.

The study of the effect of bananas in preventing Parkinson’s is in its early stages so it’s not something to go bananas over just yet. Still, it has been proven that bananas are good for our health.

So grab a banana today. You’re life may depend on it.



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A guide to Noni juice benefits

The Noni plant is originally from Southeast Asia, but it is now also found in Tahiti, Hawaii, and India. Scientists have discovered many Noni Juice Benefits. This is largely due to the high number of nutrients that are found in this fruit.

There are over 125 vital nutrients that are found naturally in Noni.

The Noni fruit contains a high vitamin C content. The great part about this fruit is its ability to retain this vitamin so well. Vitamin C has many health benefits including cell repair, boosts immune system, and may prevent cancer.

Noni Juice has been used by patients to help control their asthma symptoms with great results. This is largely due to its natural anti-inflammatory effects.

It is also used as a pain reliever and has been used to successfully rid a person of severe headaches without the harmful side effects that are caused from pain killing drugs.

Noni Juice is also used by some as a digestive stimulant and has a laxative quality. It can be used to successfully treat constipation and stomach conditions such as acid reflux. This is good news for the millions of people who suffer from these types of conditions.

This fruit is also rich in anti-oxidants. There have been many studies performed on the health benefits of anti-oxidants. They essentially give your immune system a boost and can repair cell damage. This is especially encouraging to those who suffer from Cancer.

There are many studies being done to help prove the positive health effects that the Noni fruit provides. Doctors can recommend its consumption, but cannot classify it as a cure to an illness or condition. The number of people who have experienced remarkable improvement while drinking this juice is phenomenal. It is definitely worth researching further and many researchers are quite impressed by their findings.



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Vitamin C may promote age-related cataract in women

Women who use high doses of vitamin C supplements may be at higher risk of age-related cataract, according to a new study in the Nov 18, 2009 issue of American Journal of Clinical Nutrition.

Women who used vitamin C supplements were 25 percent more likely than those who did not use to experience cataract exaction, the study found.

Early animal studies have shown adverse effects of high doses of vitamin C supplements on age-related cataract.

For the study, Rautiainen S and colleagues from Karolinska Institutet, Stockholm, Sweden and other organizations followed 24,593 women aged 49 to 83 who participated in the Swedish Mammography Cohort between September 1997 and October 2005.

The participants were surveyed for their lifestyle via a self-administered questionnaire and incidence of cataract in the study population was recorded. During the 8.2-year follow-up, 2497 cataract extraction cases were identified.

Women who used vitamin C supplements for more than 10 years were 46 percent more likely than nonusers to have cataract extraction.

Compared with women who did not use vitamin C, The risk was increased by 56 percent in women who used both hormone replacement therapy and vitamin C supplements and increased by 97 percent in those who used supplements and corticosteroid.

The researchers conclude "Our results indicate that the use of vitamin C supplements may be associated with higher risk of age-related cataract among women."

Vitamin C is found high in fruit and vegetables. It has been known for many health benefits.



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