|
|
(HealthNewsDigest.com) – No question, Thanksgiving 2020 will be a holiday like never before. Because of COVID-19, family gatherings will be smaller, we will all be traveling less, and for some, it may be the first time they have ever attempted a holiday meal. You may not realize that 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 superfoods.
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 contain a healthy amount of antioxidants. Bake 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.
Brussels sprouts are part of the cruciferous vegetable family. These vegetables – Brussels sprouts, broccoli, cabbage, cauliflower, and kale – 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).
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 300% 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. 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 30 books.
Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com or on twitter: @JoAnnHeslinRD.