|
|
(HealthNewsDigest.com) – No question, Thanksgiving is a day we often overeat. But, Thanksgiving is also a day when we eat foods that can pack a powerful nutrition punch. Let’s take a look at some traditional holiday favorites.
Sweet potatoes are a superfood. One medium (5 inch) sweet potato offers over 100% of your vitamin A for the day (supplied as beta-carotene), one-third of your vitamin C requirement, and is a good source of potassium, magnesium and fiber. Sweet potatoes also have a very good ORAC score (2,750) which means they contain a healthy amount of antioxidants to protect you against free radical damage. Bake the sweet potatoes instead of topping them with marshmallows or candied syrup and a medium potato has only 100 calories.
This orange colored, root vegetable offers more vitamin A in a serving than any other fruit or vegetable. A medium sweet potato contains 6,100 to 7850 IUs; the daily adult requirement is 5,000 IUs. The vitamin A found in sweet potatoes comes in the form of beta-carotene. Carotenoids, are called pro-vitamins because they can be converted in the body to vitamin A as needed. Beta-carotene also has excellent antioxidant properties, which neutralizes free radicals that can damage body tissues, including those in the eye. ORAC scores measure the ability of a food or substance to absorb and disarm free radicals, preventing damage. Experts recommend a minimum of 3,000 ORAC units a day. One baked sweet potato comes close to meeting that need.
Brussels sprouts are part of the cruciferous vegetable family. These are vegetables – Brussels sprouts, broccoli, cabbage, cauliflower, and kale – that are the top sources of glucosinolates. In plants, glucosinolates are stored in plant cells and act as natural pesticides. When these plants are eaten, glucosinolates act as indirect antioxidants triggering the liver to block free radicals that can attack DNA. Glucosinolates initiate a cascade of antioxidant activity that cycle over and over in the body. Experts estimate that foods, like Brussels sprouts, can offer protection for up to 4 days after they are eaten. Glucosinolates are extremely effective anti-cancer compounds, slowing cancer cell growth and supporting DNA repair.
A half-cup of Brussels sprouts (about 4) has 45 calories and provides over 90% of your daily need for vitamin K, over 50% of vitamin C, and is a good source of vitamin B6 and folic acid (a B vitamin). The ORAC score is 2,016.
Pumpkin pie, a Thanksgiving staple is actually a very healthy choice. If you bake the pie without a crust and skip the whipped cream topping you can save close to 150 calories. A half cup of mashed pumpkin offers almost 30% of your daily vitamin A requirement and provides the eye-healthy phytochemicals lutein and zeaxanthin. These substances are naturally found in the retina and they are believed to protect the eye against damaging high-energy light beams and they may help slow the development of age-related macular degeneration (AMD) and cataracts. Pumpkin is also one of the best sources of beta-cryptoxanthin, a carotenoid linked with a lowered risk of lung and prostate cancer. This carotenoid additionally appears to be protective against polyarthritis, an autoimmune form of arthritis that involves inflammation and swelling of multiple joints.
When you sit down to Thanksgiving dinner this year, load up on the healthy choices; go easy on the less healthy foods. Take a long walk after dinner to burn off some of the extra calories. Send some of the leftovers home with guests to prevent overeating for more than one day. And, imagine all those vegetable superfoods protecting your body. Enjoy – happy Thanksgiving.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with sales of more than 8.5 million books.
Look for:
The Diabetes Counter, 4th Ed., 2011
The Protein Counter, 3rd Ed., 2011
The Calorie Counter, 5th Ed., 2010
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Complete Food Counter, 3rd ed., 2009
The Fat Counter, 7th ed., 2009
The Healthy Wholefoods Counter, 2008
The Cholesterol Counter, 7th Ed., 2008
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: TheNutritionExperts
###
For advertising and promotion on HealthNewsDigest.com please contact Mike McCurdy: [email protected] or 877-634-9180
HealthNewsDigest.com is syndicated worldwide and has over 8,000 journalists as subscribers.