30 Superfood Recipes You've Never Tried Before
Try it: Apple Oatmeal Muffins. Flaxseed is the most potent plant source of omega-3 fatty acids. Studies indicate that adding flaxseed to your diet can help reduce the development of heart disease by 46 percent. It helps keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle one to two tablespoons of flaxseeds a day on your cereal, salad, or yogurt.
Buy it pre-ground, and keep it refrigerated.
Look for extra-virgin oils for the most antioxidants and flavor. These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. But since they're calorie-dense, be sure to watch your portion sizes. Use avocado in place of another high-fat food or condiment, such as cheese or mayo. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26 percent among 6, people studied for 28 years.
For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane, the active compound in cruciferous vegetables. Try it: Roasted Broccoli with Orange. For one thing, it's a rich source of lutein. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol.
Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Try it: Spinach Barley Salad. Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer.
The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred pasta sauce or as a thin slice in a sandwich. For a healthier side dish, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. One of the best ways to get vitamin A —an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most.
A half-cup serving of these sweet spuds delivers only calories but 80 percent of the DV of vitamin. Try it: Cinnamon Sweet Potatoes with Vanilla.
Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. Allicin also fights infection and bacteria. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds.
Citrus fruits get all the credit for vitamin C , but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Try it: Stuffed Figs. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections , and relieve eyestrain. This alone provides just about double the amount of antioxidants most Americans get in one day.
28 Go-To Recipes I Used During My 100-Pound Weight Loss
Try it: Baked Peaches with Blueberries. One large Asian pear has a whopping 10 grams of cholesterol-lowering fiber , about 40 percent of your daily need. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with one cup white wine, one teaspoon honey, one teaspoon grated fresh ginger, and enough water to cover the pears.
Cover and simmer 40 minutes or until pears are soft. A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15 percent more than the amount found in grapes. Serve by peeling or breaking the outer covering just below the stem.
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Use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a naturally sweet flavor.
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One of the healthiest fruits you should be eating is one you probably already are: the apple. Try it: Tuna and Carrot Salad Sandwiches. Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with percent of your RDA per serving. Check out these delicious smoothies recipes. Dark chocolate is filled with flavonoid antioxidants more than three times the amount in milk chocolate that keep blood platelets from sticking together and may even unclog your arteries.
Go for dark chocolate with 70 percent or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a mid-afternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget. Packed with antioxidant compounds, pomegranates have long been linked to both heart and brain health. One study found pomegranate polyphenols help your arteries expand and contract to manage blood flow and prevent hardening.
Try it: Pomegranate Salad. Good old bananas are loaded with potassium —a macronutrient that helps control your blood pressure and keeps your nervous system operating at peak efficiency. Potassium also lowers your risk for stroke. One banana packs milligrams—about 10 percent of your daily potassium target—as well as fiber to keep your digestive system running smoothly.
Try it: Grilled Banana Sandwiches. From bone-strengthening magnesium to immunity-boosting B6, peanut butter is loaded with many of the vitamins and minerals your body needs. Its high fiber and protein content will keep you full for hours, and peanut butter is also a good source of monounsaturated fats—proven to help you lose weight and ward off diabetes. Make sure to choose the unsweetened variety with no added sugar. Packed with inflammation-fighting antioxidants, popcorn is the only percent unprocessed whole grain, meaning its one of the best snacks to help you meet your daily whole grain goals.
Meal Planning for Vegetarian Diets: American Diabetes Association®
The only caveat: The pre-bagged, microwaveable varieties are loaded with calories and chemicals. Buy unvarnished kernels and pop them yourself in a stove top popper. Olive or truffle oils are delicious, healthy substitutions for butter. Too little iron can lead to red blood cell deficiencies, fatigue, headaches, and other ailments. Just one raw oyster contains nearly 3 milligrams of iron—or a sixth of your daily milligram goal. Adding foods with fiber to your diabetes diet can help you have better blood sugar control.
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But take a slow-and-steady approach to avoid unpleasant effects. Please enter a valid email address. Fruit with the skin on, nonstarchy veggies, and whole grains in moderation are all high-fiber foods that are great options for people with diabetes. The Latest in Type 2 Diabetes Type 2 Diabetes Statins May Increase Risk for Developing Type 2 Diabetes A new analysis sheds light on a potential drawback of the cholesterol-lowering drugs, but some experts say the benefits of statins often still outweig Here are the warning signs to watch out for.
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The golden spice offers antioxidant and anti-inflammatory effects that may play a role in lowering blood sugar levels. Type 2 Diabetes Best and Worst Breads for People With Type 2 Diabetes Bread is not taboo when you have type 2 diabetes — as long as you eat the right kinds and watch your portion size.