NUTRIENTS AND HEALTH BENEFITS


Table content :

• Importants of eating grins.Food and there nutritional value.Edding fiber to breakfast as nutrional benefits.Foods Nutritionists Love.Key pregnancy nutrition.Foods to eat,limite &avoid.The 7 Most Nutritious Fruits You Can Eat.9 Must-Eat Nutrients for Your Child.Nutrition and Health Benefits of Butternut Squash.Healthy Eating / Diet Tips & Nutrition

Why is it important to eat grains, especially whole grains?

Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

Grains are important sources of many nutrients, includingdietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation.Eating whole grains may help with weight management.Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.




FOODS AND THEIR NUTRITIONAL VALUE 


Fiber also known as roughage or bulk.

Eating foods rich in essential nutrients is important to a healthy lifestyle. The best way for you to get these nutrients is by eating natural and organically grown foods, especially fruits and vegetables of various colors.
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health!
Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.

Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.
Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.

Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.


Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.


FOODS NUTRITIONAL VALUE 

Tomatoes

• A red and ripe raw tomato contains a small amount of sugars and healthy carbohydrates, which are important in sustaining your glucose levels. Nutrition statistics claim that 100 g of tomato provide 237 mg of potassium, 24 mg of phosphorus and 10 mg of calcium. As with apples, tomatoes are a great source of vitamin A, at 833 international units per 100 g, as well as beta and alpha carotene. Tomatoes also provide some vitamin C and K and a minimal amount of amino acids, essential for keeping up your energy and muscle development.

Bananas

•  100 g of banana contain nearly 23 g of carbohydrates and 12 g of sugars. Bananas are one of the best energy foods with nearly 371 kilojoules per 100 g. Bananas are extremely high in potassium and provide good amounts of magnesium and phosphorus. There is some vitamin C in bananas and moderate amounts of vitamin A.

Apples

• Apples, like broccoli, are great energy food sources and are packed with potassium. They are a good provider of healthy carbohydrates and sugars to replenish the body's glucose levels. Apples contain some vitamin C and K and are high in vitamin A. A raw apple with its skin on contains beta carotene, which helps prevent eye and vision problems.

Nutritive Fruits

• Whole fruits, not fruit juice, provide fiber, which will help you to feel full on fewer calories. Fruit and fruit juices are a natural source of sugar, which gives you energy. Fruits provide many nutrients that are under consumed, including potassium, vitamin C and folic acid. Adult women and men need 2 cups of fruits each day, so make room on your plate at meals and snacks, and try a variety of fresh or frozen fruits. Eat canned fruit in moderation -- and avoid varieties canned in syrup -- and watch your portion sizes when eating dried fruit, because it's high in calories.

Protein-Packed Fish

• Fish provides lean protein, which is the building block for muscles, enzymes, hormones and vitamins. Adult women need 5 to 5 1/2 ounces and men need 5 1/2 to 6 1/2 ounces of protein foods each day, depending on age. Three ounces is a typical serving of fish, with the protein amounts varying among varieties. The highest-protein fish is tuna at a total of 26 grams per 3-ounce serving, with swordfish at the low end at 16 grams for the same size serving. Some fish also provide omega-3 fatty acids, which can decrease triglyceride levels, slow the growth of plaque in the arteries and slightly lower blood pressure. It is recommends that you consume two 3.5-ounce servings of salmon, mackerel, herring or tuna, which provide Omega-3s.

Broccoli

• Raw broccoli is a good source of energy and is high in minerals such as calcium, potassium, phosphorus, sodium and magnesium. Broccoli's best health benefits come from the vitamins it supplies.  100 g of raw broccoli contains nearly 90 mg of vitamin C, 623 international units of vitamin A, 361 micrograms of beta carotene and 101 micrograms of vitamin K. Broccoli has nearly no lipids, or various types of fats and cholesterol.

Pistachio Nuts

• Pistachios aren't just delicious. They also contain good-for-you fats, vitamins like thiamin, B6, and E as well as potassium, magnesium, and fiber -- one nutrient many of us just don't get enough of.

These tasty nuts also provide antioxidants, which help fight cell-damaging free radicals, and some research suggests they may even play a role in reducing the risk of type 2 diabetes and heart disease.

Add pistachios to stir-fries, salads, or cooked vegetables or as part of a trail mix with whole-grain cereal and dried fruit.  You can even substitute pistachios for pine nuts or walnuts in your next homemade pesto.

Sunflower Seeds

• Sunflower seeds are small, but they're mighty. They contain healthy mono unsaturated and polyunsaturated fats, which may lower your cardiovascular risks and lower blood pressure, and have protein and fiber, both of which help fill you up.

Sunflower seeds are a source of key nutrients likevitamin E, folate, thiamin, niacin, and iron and also pack in phytochemicals, plant chemicals that protect against heart disease and some cancers.

• Try raw or salt-free roasted sunflower seeds on their own or in salads, stir-fries, or side dishes. You can also boost the nutrient profile of breads and muffins by adding a healthy handful.

Crunchy Snack: Popcorn

• It's crunchy and a bit addictive, but popcorn can be good for you.

That's because popcorn is actually a whole grain -- and most of us aren't getting nearly enough in our diets. Air-popped popcorn is low-fat, has only 30 calories per cup, and comes with a boost of fiber, protein, vitamins, and minerals. It even contains antioxidants that can protect against cancer.

Amp up the flavor of air-popped popcorn by sprinkling on low- or no-sodium seasonings like garlic or onion powder, grated parmesan cheese, chili powder, nutritional yeast, or cinnamon.

Mushrooms

• Mushrooms don't just add flavor to a stir-fry; they're also low in calories and an excellent source of the cancer-fighting mineral, selenium.

• Additionally, these humble plants are the highest vegetarian source of vitamin D and they're high in copper and potassium, nutrients needed for normal heart rhythm, nerve function, and redblood cell production.

Mushrooms cook in a flash and pair equally well with vegetarian, vegan, or meaty meals. Slice them onto sandwiches or into salads, or put them in any recipe that could use a more toothsome texture.

Pineapple

• I love pineapple . A great source of vitamin C, this super-sweet fruit is also rich in minerals, fiber, B vitamins, and enzymes.

• The nutrients found in pineapple and so many other fruits and veggies  may lower blood pressure, protect against cancer, and help keep bowel habits regular.

Enjoy fresh or canned pineapple paired with other fruits in a salad or a quick smoothie. Top chicken or fish with pineapple, or use it in cakes, pies, and tarts.

• Kefir

Kefir is a fermented drink usually made with cow, goat, or sheep's milk, though it can also be made from rice, coconut, or soy milk.

Described by some as a mildly carbonated liquid yogurt, kefir is rich in calcium and protein and is also a good source of magnesium, riboflavin, folate, and B12. Like yogurt, kefir contains probiotics, which not only aid digestion but may also help manage symptoms of IBS or Crohn's disease. These probiotics may also treat or prevent vaginal or urinary infections in women.

Kefir can be a nutritious, drinkable breakfastor quick, filling snack, but you can also blend it in smoothies and shakes or add it to soups, breads, and other baked goods.

Vitamin-C Rich Strawberries

• Strawberries may be the favorite fruit of summer. More than just juicy and sweet, strawberries also pack 160% of your daily vitamin C inside that succulent scarlet skin.

Strawberries are a great source for digestion-boosting fiber, for vitamin C, which helps keep teeth and gums in good condition, and for flavonoids, which may improve mental function and fight breast and prostate cancer.

Fresh or frozen, strawberries are a nutrition power house, so add them to a summer salad, make a succulent fruit salsa, or drizzle ripe, ruby-red strawberries with a bit of dark chocolate for a healthier alternative to cake.

 ADDING FIBER IN BREAKFAST FOR NUTRITION BENEFITS


For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with whole grain, bran or fiber in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal. Switch to whole grains. Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat. Bulk up baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.Lean on legumes. Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa. Eat more fruit and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings daily.Make snacks count. Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts or dried fruits also is a healthy, high-fiber snack — although be aware that nuts and dried fruits are high in calories.


High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.


Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.



 Foods Nutritionists Love

In a perfect world, everything we eat would taste delicious, be super-convenient, and offer plenty of nutritional benefits. But do such foods exist in the real world?

They certainly do -- and hard-to-find specialty foods need not apply. These 10 nutritionists' favorites are versatile and delicious, and most can be prepared in a flash.

Beans

Calypso, scarlet, black turtle, cranberry -- even the variety names of this delicious food are pretty cool.

They’re such a nutrient dynamo that beans are the only food recognized in two food groups, vegetables and proteins, says Connie Evers, RD, author of How to Teach Nutrition to Kids.

Beans are high in low-fat protein, packed with fiber, and contain a host of nutrients andphytonutrients, the combination of which may help guard against diabetes, cardiovascular disease, and some cancers while also building and repairing muscle.

Add beans to soups, stews, and chili. Sprinkle them in salads, and add them to burritos or scrambled eggs. Or try blending beans with spices for great spreads or dips.


Greek Yogurt

Smooth, creamy, and extra-thick, Greek yogurt is a great source of protein, potassium, and calciumand is also an important source of probiotics.

The nutrients in yogurt help build strong bones, aid digestion, and keep your immune system going strong. Along with having less watery whey than regular yogurt -- which helps make the Greek variety super-thick -- Greek yogurt also has less sodium and fewer carbs than regular yogurt and packs twice the protein.

Use plain nonfat Greek yogurt as a base for salad dressings, dips, and smoothies, suggests Evers, or try topping soups, stews, nachos, or chili with it. If you like your yogurt sweet, add a teaspoon of jam and sprinkle in some nuts or seeds and you've got a quick, healthy on-the-go breakfast.



Pineapple

A great source of vitamin C, this super-sweet fruit is also rich in minerals, fiber, B vitamins, and enzymes.

The nutrients found in pineapple -- and so many other fruits and veggies -- may lower blood pressure, protect against cancer, and help keep bowel habits regular.

Enjoy fresh or canned pineapple paired with other fruits in a salad or a quick smoothie. Top chicken or fish with pineapple, or use it in cakes, pies, and tarts.


Pistachio Nuts

Pistachios aren't just delicious. They also contain good-for-you fats, vitamins like thiamin, B6, and E as well as potassium, magnesium, and fiber -- one nutrient many of us just don't get enough of.

These tasty nuts also provide antioxidants, which help fight cell-damaging free radicals, and some research suggests they may even play a role in reducing the risk of type 2 diabetes and heart disease.

Add pistachios to stir-fries, salads, or cooked vegetables or as part of a trail mix with whole-grain cereal and dried fruit, suggests Zied. You can even substitute pistachios for pine nuts or walnuts in your next homemade pesto.


Crunchy Snack: Popcorn

It's crunchy and a bit addictive, but popcorn can be good for you.

That's because popcorn is actually a whole grain -- and most of us aren't getting nearly enough in our diets. Air-popped popcorn is low-fat, has only 30 calories per cup, and comes with a boost of fiber, protein, vitamins, and minerals. It even contains antioxidants that can protect against cancer.

Amp up the flavor of air-popped popcorn by sprinkling on low- or no-sodium seasonings like garlic or onion powder, grated parmesan cheese, chili powder, nutritional yeast, or cinnamon.


Sweet Potatoes

One of the most nutritious vegetables you can eat -- especially if you leave the skins on -- sweet potatoes are rich in heart-healthy potassium andvision-boosting vitamin A. Fat- and cholesterol-free, sweet potatoes also have a rich, sugary flavor while still being low in calories.

Cubed sweet potatoes cook up quickly in the microwave, or you can toss them with a bit of oil and seasonings and roast them in the oven. Sweet potatoes can also give body to stews and a sweet flavor to lasagnas and other casseroles.

Powerhouse Peanuts

Like other legumes, peanuts are packed with the protein your body needs to build and repair muscle. They also contain mono- and polyunsaturated fats, important for heart health. The nutrients in peanuts possibly may lower your risk for cardiovascular disease, type 2 diabetes, and metabolic syndrome.

Eat peanuts with their thin red skins on, suggests  author of 101 Foods That Could Save Your Life!, and you'll get the sameantioxidants you find in wine and chocolate.

Kefir

Kefir is a fermented drink usually made with cow, goat, or sheep's milk, though it can also be made from rice, coconut, or soy milk.

Described by some as a mildly carbonated liquid yogurt, kefir is rich in calcium and protein and is also "a good source of magnesium, riboflavin, folate, and B12. Like yogurt, kefir contains probiotics, which not only aid digestion but may also help manage symptoms of IBS orCrohn's disease. These probiotics may also treat or prevent vaginal or urinary infections in women.

Kefir can be a nutritious, drinkable breakfastor quick, filling snack, but you can also blend it in smoothies and shakes or add it to soups, breads, and other baked goods.


Key pregnancy nutrition

A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting, according to the American College of Obstetricians and Gynecologists (ACOG). Here is why these four nutrients are important.

Folic acid, also known as folate when the nutrient is found in foods, is a B vitamin that is crucial in helping to prevent birth defects in the baby's brain and spinal cord, known as neural tube defects. 

It may be hard to get the recommended amount of folic acid from diet alone. For that reason the March of Dimes, an organization dedicated to preventing birth defects, recommends that women who are trying to have a baby take a daily vitamin supplementcontaining 400 micrograms of folic acid per day for at least one month before becoming pregnant. During pregnancy, they advise women to increase the amount of folic acid to 600 micrograms a day, an amount commonly found in a daily prenatal vitamin. 

Food sources: leafy green vegetables, fortified or enriched cereals, breads and pastas, beans, citrus fruits. 

Calcium is a mineral used to build a baby's bones and teeth. If a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother's stores in her bones and given to the baby to meet the extra demands of pregnancy, according to the Academy of Nutrition and Dietetics. Many dairy products are also fortified with vitamin D, another nutrient that works with calcium to develop a baby's bones and teeth. 

Pregnant women age 19 and over need 1,000 milligrams of calcium a day; pregnant teens, ages 14 to 18, need 1,300 milligrams daily, according to ACOG.

Food sources: milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens (kale, bok choy).


Iron:
 Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are not expecting, according to ACOG. Additional amounts of the mineral are needed to make more blood to supply the baby with oxygen. Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of infections. 

To increase the absorption of iron, include a good source of vitamin C at the same meal when eating iron-rich foods, ACOG recommends. For example, have a glass of orange juice at breakfast with an iron-fortified cereal. 

Food sources: meat, poultry, fish, dried beans and peas, iron-fortified cereal.


Protein: 
More protein is needed during pregnancy, but most women don't have problems getting enough protein-rich foods in their diets, said Sarah Krieger, a registered dietitian and spokeswoman on prenatal nutrition for the Academy of Nutrition and Dietetics in St. Petersburg, Florida. She described protein as "a builder nutrient," because it helps to build important organs in the baby, such as the brain and heart.

Food sources: meat, poultry, fish, dried beans and peas, eggs, nuts, tofu.


Foods to eat

During pregnancy, the goal is to be eating nutritious foods most of the time, Krieger told Live Science. To maximize prenatal nutrition, she suggests emphasizing the following five food groups: fruits, vegetables, lean protein, whole grains and dairy products. 

When counseling pregnant women, Krieger recommends they fill half their plates with fruits and vegetables, a quarter of it with whole grains and a quarter of it with a source of lean protein, and to also have a dairy product at every meal. 

Fruits and vegetables: 
Pregnant women should focus on fruits and vegetables, particularly during the second and third trimesters, Krieger said. Get between five and 10 tennis ball-size servings of produce every day, she said. These colorful foods are low in calories and filled with fiber, vitamins and minerals. 

Lean protein: 
Pregnant women should include good protein sources at every meal to support the baby's growth, Krieger said. Protein-rich foods include meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts and seeds. 

Whole grains: 
These foods are an important source of energy in the diet, and they also provide fiber, iron and B-vitamins. At least half of a pregnant woman's carbohydrate choices each day should come from whole grains, such as oatmeal, whole-wheat pasta or breads and brown rice, Krieger said. 

Dairy: 
Aim for 3 to 4 servings of dairy foods a day, Krieger suggested. Dairy foods, such as milk, yogurt and cheese are good dietary sources of calcium, protein and vitamin D. 

In addition to a healthy diet, pregnant women also need to take a daily prenatal vitamin to obtain some of the nutrients that are hard to get from foods alone, such as folic acid and iron, according to ACOG. 

For women who take chewable prenatal vitamins, Krieger advised checking the product labels, because chewables might not have sufficient iron levels in them. 



Foods to limit

Caffeine: Consuming fewer than 200 mg of caffeine a day, which is the amount found in one 12-ounce cup of coffee, is generally considered safe during pregnancy, according to a 2010 ACOG committee opinion, which was reaffirmed in 2013. The committee report said moderate caffeine consumption during pregnancy does not appear to contribute to miscarriage or premature birth. 

Fish: Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids, a healthy fat that's good for the heart. It is safe for pregnant women to eat 8 to 12 ounces of cooked fish and seafood a week, according to ACOG. However, they should limit albacore or "white" tuna, which has high levels of mercury, to no more than 6 ounces a week, according to ACOG. Mercury is a metal that can be harmful to a baby's developing brain. Canned light tuna has less mercury than albacore "white" tuna and is safer to eat during pregnancy.  


Foods to avoid

Alcohol: Avoid alcohol during pregnancy, Krieger advised. Alcohol in the mother's blood can pass directly to the baby through the umbilical cord. Heavy use of alcohol during pregnancy has been linked with fetal alcohol spectrum disorders, a group of conditions that can include physical problems, as well as learning and behavioral difficulties in babies and children, according to the Centers for Disease Control and Prevention (CDC).

Fish with high levels of mercury: Seafood such as swordfish, shark, king mackerel, marlin, orange roughy and tilefish are high in levels of methyl mercury, according to the Academy of Nutrition and Dietetics, and should be avoided during pregnancy. Methyl mercury is a toxic chemical that can pass through the placenta and can be harmful to an unborn baby's developing brain, kidneys and nervous system. 

Unpasteurized food: According to the USDA, pregnant women are at high risk for getting sick from two different types of food poisoning: listeriosis, caused by the Listeriabacteria, and toxoplasmosis, an infection caused by a parasite.

The CDC says that Listeria infection may cause miscarriage, stillbirth, preterm labor, and illness or death in newborns. To avoid listeriosis, the USDA recommends avoiding the following foods during pregnancy: 

Unpasteurized (raw) milk and foods made from it, such as feta, Brie, Camembert, blue-veined cheeses, queso blanco and queso fresco. Pasteurization involves heating a product to a high temperature to kill harmful bacteria. Hot dogs, luncheon meats and cold cuts unless heated to steaming hot before eating to kill any bacteria. Store-bought deli salads, such as ham salad, chicken salad, tuna salad and seafood salad. Unpasteurized refrigerated meat spreads or pates.

Raw meat: A mother can pass a Toxoplasma infection on to her baby, which can cause problems such as blindness and mental disability later in life, reports the CDC. To prevent toxoplasmosis, the USDA recommends avoiding the following foods during pregnancy: 

Rare, raw or undercooked meats and poultry. Raw fish, such as sushi, sashimi, ceviches and carpaccio.Raw and undercooked shellfish, such as clams, mussels, oysters and scallops.

Some foods may increase a pregnant woman's risk for other types of food poisoning, including illness caused by salmonella and E. coli bacteria. Foodsafety.gov lists these foods to avoid during pregnancy, and why they pose a threat: 

Raw or undercooked eggs, such as soft-cooked, runny or poached eggs.Foods containing undercooked eggs, such as raw cookie dough or cake batter, tiramisu, chocolate mousse, homemade ice cream, homemade eggnog, Hollandaise sauce. Raw or undercooked sprouts, such as alfalfa, clover.Unpasteurized juice or cider.


The 7 Most Nutritious Fruits You Can Eat

The Healthiest Fruit Ever

We’ve ranked the seven qualifying super fruits from the CDC list of powerhouse fruits and vegetables, many of which are summer fruits that are perfect to stock up on in this heat. When it comes to powerhouse, nutrient-dense fruits: think citrus and berries. Stick some grapefruit slices or berries in your water to keep hydrated this summer and replenish vital nutrients. 

Grapefruit (White)

Although white grapefruitis not as nutrient-dense as its cousin (with a nutrient density score of 10.47) the pink or ruby red grapefruit, one half of a grapefruit is only 39 calories and contains between 65 and 75 percent of your daily dosage of vitamin C. 

 Blackberries

Blackberries not only taste delicious, they’re also one of the most nutrient-rich fruits you can eat, with a CDC score of 11.39. A 2009 study published in the medical journal Nutritional Neuroscience proved that blackberries can significantly improve cognitive function. Plus, they are packed with omega-3s and are heart-healthy, too.


Grapefruit (Pink or Red)

Next up, we have the even healthier pink or ruby red grapefruits, which boast a CDC score of 11.64. With their distinctive, bright flesh, the pink and red grapefruits amplify the white grapefruit’s health factor. According to the FDA, one half of a grapefruit contains 100 percent of your vitamin C for the day and 160 milligrams of potassium.

 Limes

You put the lime in the coconut and drink them both up. But when it comes to this superfruit, you may want to skip out on the coconut and eat the lime by itself. Limes scored a 12.23 on the nutrient density ranking, and are of course packed with vitamin C. A 2013 study published in the ARYA Atherosclerosis journal also found that lime consumption can reduce the risk of heart disease. 

 Oranges

Another healthy citrus fruit is the orange. Eating just one orange provides 130 percent of your daily dose of vitamin C and 250 milligrams of potassium, according to the FDA. Oranges are also rich in flavonoids, which have anti-inflammatory properties and strong antioxidant effects, according to Medical News Today.Another study proved thateating oranges regularlycan reduce stroke risk in women.

 Strawberries


Strawberries are the healthiest berry of them all, at least according to the CDC. With a nutrient density score of 17.59, strawberries should definitely be high on your summer grocery list.The FDA indicates that strawberries actually contain more vitamin C than any citrus fruit, and also contain 170 milligrams of potassium. They’re high in antioxidants and flavonoids, meaning that they are linked to heart disease and diabetes prevention.




9 Must-Eat Nutrients for Your Child

Every parent has heard that children should be eating a "balanced diet." But a balance of what? Here are the nine nutrients that every child should be getting on a daily basis:

1. Protein

Protein helps a child's body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include:

Meat Poultry Fish Eggs Nuts Beans Dairy products

2. Carbohydrates

While the latest diet trend is to "cut the carbs," carbohydrates are actually the body's most important source of energy. They help a child's body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber), but kids should be eating more of the starches and fibers and less of the sugar. Foods that contain high levels of carbohydrates include:

Breads Cereals Rice Crackers Pasta Potatoes

3. Fats

Fats are a great source of energy for kids and are easily stored in a child's body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include:

Whole-milk dairy products Cooking oils Meat Fish Nuts

4. Calcium

Calcium is essential in helping to build a child's healthy bones and teeth. It's also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:

Milk Cheeses Yogurt Ice cream Egg yolks Broccoli Spinach Tofu

5. Iron

Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include:

Red meatsLiverPoultryShellfishWhole grainsBeansNutsIron-fortified cereals

6. Folate

Folate, necessary for soon-to-be moms, is also very important for kids. One of the B vitamins, folate is necessary for healthy growth and development of a child's cells. Lack of this vitamin can cause anemia. Foods that contain high levels of folate include:

Whole-grain cerealsLentilsChickpeasAsparagusSpinachBlack or kidney beansBrussels sprouts

7. Fiber

Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include:

Whole-grain cerealsChickpeasLentilsKidney beansSeedsNuts

8. Vitamin A

Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods that contain high levels of Vitamin A include:

CarrotsSweet potatoesSquashApricotsSpinachBroccoliCabbageFish oilsEgg yolks

9. Vitamin C

Vitamin C does more than just fighting off the common cold. It also holds the body's cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include:


Citrus fruits (such as oranges)Strawberries Tomatoes Potatoes Melons Cabbage Broccoli Cauliflowe9 Must-Eat Nutrients for Your Child


Every parent has heard that children should be eating a "balanced diet." But a balance of what? Here are the nine nutrients that every child should be getting on a daily basis:

1. Protein

Protein helps a child's body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include:

Meat Poultry Fish Eggs Nuts Beans Dairy products

2. Carbohydrates

While the latest diet trend is to "cut the carbs," carbohydrates are actually the body's most important source of energy. They help a child's body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber), but kids should be eating more of the starches and fibers and less of the sugar. Foods that contain high levels of carbohydrates include:

Breads Cereals Rice Crackers Pasta Potatoes

3. Fats

Fats are a great source of energy for kids and are easily stored in a child's body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include:

Whole-milk dairy products Cooking oils Meat Fish Nuts

4. Calcium

Calcium is essential in helping to build a child's healthy bones and teeth. It's also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:

Milk Cheeses Yogurt Ice cream Egg yolks Broccoli Spinach Tofu

5. Iron

Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include:

Red meatsLiverPoultryShellfishWhole grainsBeansNutsIron-fortified cereals

6. Folate

Folate, necessary for soon-to-be moms, is also very important for kids. One of the B vitamins, folate is necessary for healthy growth and development of a child's cells. Lack of this vitamin can cause anemia. Foods that contain high levels of folate include:

Whole-grain cerealsLentilsChickpeasAsparagusSpinachBlack or kidney beansBrussels sprouts

7. Fiber

Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include:

Whole-grain cerealsChickpeasLentilsKidney beansSeedsNuts

8. Vitamin A

Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods that contain high levels of Vitamin A include:

CarrotsSweet potatoesSquashApricotsSpinachBroccoliCabbageFish oilsEgg yolks

9. Vitamin C

Vitamin C does more than just fighting off the common cold. It also holds the body's cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include:

Citrus fruits (such as oranges)StrawberriesTomatoesPotatoesMelonsCabbageBroccoliCauliflowerSpinachPapayasMangosr Spinach Papayas Mangos

Nutrition and Health Benefits of Butternut Squash

1. Prevents high blood pressure

A one cup serving of butternut squashcontains almost 500 mg of potassium, which can help decrease your blood pressure by counteracting the effects of sodium in your diet. Keeping your blood pressure in a healthy range can help you steer clear of serious health issues like heart disease and stroke.

2. Promotes regularity

One cup of butternut squash contains almost 7 grams of fiber, which can help prevent constipation and maintain a healthy digestive tract by supporting healthy bacteria in the gut.

3. Improves eyesight

Butternut squash is literally loaded with vitamin A—one cup of squash has over 350 percent of the recommended daily allowance (RDA), which is uber-important for healthy eyesight. It’s a great source of zeaxanthin and lutein, two powerful antioxidants that can also protect your vision.

4. Keeps bones strong

Since it contains about 17 percent of your RDA of manganese, butternut squash can help your body maintain healthy bone structure, calcium absorption, and improve the mineral density of the spinal column. Meanwhile, vitamin C takes part in the production of collagen, which is important for building bone mass. Other minerals found in squash, such as iron, folate, and zinc, all contribute to bone health and protect against osteoporosis.

5. Protects your skin

Butternut squash also contains nearly half of your daily dose of vitamin C, which has been linked to healthier skin: A study published in the American Journal of Clinical Nutrition examined links between vitamin C and skin aging in 4,025 women aged 40-74, and found that higher intakes of the vitamin were linked to a lower likelihood of wrinkles and dryness.

6. Boosts immune function

While vitamin C may not cure the common cold, it may help reduce your risk of developing further complications, such as a lung infection or pneumonia. It may also help protect you from other immune system deficiencies, such as cardiovascular disease.

7. Reduces inflammation

Because of its high antioxidant content, butternut squash may have anti-inflammatory effects, helping you to reduce your risk of inflammation-related disorders like rheumatoid arthritis. For example, a study by the University of Manchester found that those who had the highest intake of the antioxidant beta-cryptoxanthin were only half as likely to develop arthritis over a seven to 15 year period, compared to those with a lower intake. Another study published in the journal Cancer Epidemiology Biomarkers and Prevention followed nearly 400,000 people for up to 16 years, and found that a higher intake of beta-cryptoxanthin also reduced the risk of lung cancer by more than 30 percent.

8. Aids in weight loss


With less than 100 calories, 26 carbohydrates, and almost no fat in a one cup serving, it goes without saying that butternut squash is the cheese to your diet’s macaroni. The fiber content alone helps increase satiety (the feeling of fullness), which can help you manage your weight. Add this nutrition-packed food to a larger portion of your meals, and your weigh scale won’t even know you’re standing on it.




Healthy Eating / Diet Tips & Nutrition

10 Healthy Foods That Further Your Life Expectancy

Go nuts, dish on fish, get your greens—there's a reason nutritionists don't scrimp on these healthy food groups in their meal plans

health benefits of food

     

Spice Up Your Life

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Adding spice to your food may add years to your life, says new Chinese research. According to the study of nearly 500,000 people, those who ate fiery foods at least one day a week over four years cut their risk of dying by 10 percent and those who ate it three to seven days a week saw a 15 percent drop. The researchers credit capsaicin, the thing that gives spicy ingredients their heat, noting that it has anti-obesity, antioxidant, anti-inflammation, and anticancer properties. 
Pick Protein.

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You already love protein for its muscle-building, satiating properties and now you can add longevity to its list of assets,according to research by the National Institutes of Health (NIH). But before you load up, know that the key is getting the right amount. Too much as well as too little protein can shorten your lifespan, the research shows. Instead of going on an all-steak-all-the-time diet, the NIH recommends a moderate 10 to 20 percent of your total calories come from protein for optimal longevity. (Sick of the same ol' recipes? Start your day with 10 High-Protein Breakfast Ideas.

All the Green, Leafy Things

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The fact that vegetables have been shown bymultiple studies to lengthen your life and improve your health isn't too surprising. But what might shock you is just how many years plants add—particularly dark, leafy greens. The most nutrient-dense foods on the planet, greens pack a powerful nutritional punch for just a few calories. (Learn about The 10 Best Leafy Greens.) In fact, a recent study inExperimental Biology found that just one serving of greens per day not only decreased participants' risk of death by 15 percent but also protected their brains from the effects of aging—so those extra years are good ones.


Fill Up On Fiber

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For a longer life, stock up on oatmeal, whole wheat cereal, and other whole grains. A study done by the NIH found that people who ate a fiber-rich diet, particularly from whole grains, had a significantly lower risk of dying. They think the health boost is due to the way fiber helps regulate blood sugar and bowel movements. 

Dish on Fish

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Finding Nemo (on your plate) may help you find the fountain of youth, according to a 2013 study from Harvard. Researchers found that people who ate the most fish had the highest levels of omega-3 fatty acids in their blood, which translated to a 27 percent lower risk of death. Pass on mercury-contaminated fish such as shark, swordfish, king mackerel, or tilefish. Researchers advise focusing on fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna, and eating at least one serving per week. 

Nuts

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A handful of nuts a day can add many days to your life, according to a study done by the Harvard Medical School. People who noshed on almonds, walnuts, pistachios, and other tasty treats were 20 percent less likely to die from any cause. While the reason why isn't clear yet, the researchers think it has to do how nuts help us feel fuller faster and help control blood sugar spikes. Plus, nuts are a great source of vital minerals like magnesium, as well as protein and fiber, which have also been linked to a longer life.


Red wine and olive 

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Loading up on red wine and olive oil sounds like a dieter's dream, but in this case it's a dream come true. According to a Harvard study, people who adhere to a traditional Mediterranean diet are some of the longest-living people on the planet. In fact, they found it actually lengthened telomeres (the tip at the end of each chromosome that typically shorten as we age), effectively making a dieter younger. To get the health benefits, however, stick to fish, poultry, whole grains, nuts, olive oil, vegetables, and fruit. Oh, yes, and a glass of wine.



Be Berry Good

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Strawberries, raspberries, blueberries, and other berries are as healthy as they are tasty.A 2013 Spanish study found that people who ate the delicious fruit several times a week had a 30 percent lower risk of dying. Researchers think the boost in longevity is thanks to berries' high concentration of polyphenols, a micronutrient shown to prevent degenerative diseases.



Make Friends with Good Bacteria.

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Not all germs are bad. In fact, some of the most beneficial bacteria live in fermented foods like yogurt, kefir, sauerkraut, and kimchi. A study from Japan—a country known for its love of fermented foods—found that eating probiotic-rich foods not only increased participants' lifespan but also gave them better skin and hair to boot. The scientists credit the ability of probiotics to protect the gut and reduce systemic inflammation in the body. So not only will you live longer, you'll look fabulous doing it.


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Coffee drinkers rejoice: Your daily caffeine fix may be prolonging your life, according toaccording to a 2013 study in SAGE Publications. Researchers examined elderly people on the Greek island of Ikaria—famous for their long-living residents—and found that those who drank a daily cup of Greek coffee lived the longest. But these oldsters weren't downing processed grocery store blends—the scientists say their traditional coffee is high in polyphenols and antioxidants but relatively low in caffeine. However, a separate study in the New England Journal of Health and Medicinefound similar longevity benefits for people drinking regular coffee. The key? They limited it to one cup a day.