Of all of the superfoods, blueberries are one of my favorites. And living in Oregon, we sure do get plenty of them. But what exactly makes blueberries superfoods? And what are some of the ways you can eat them?
Here are at least 5 reasons blueberries are superfoods.
Interesting facts about blueberries:
More species of blueberries exist in North America than in any other continent in the world.
Blueberries have the highest antioxidant capacity of any of the popular fruits and vegetables.
Specifically, blueberries are rich in the phytonutrients known as anthocyanins.
Antioxidants are just what they say they are: “anti”, meaning they work against, “oxidation.”
Oxidation is a process that results in the breakdown of cells. For example, the reason bananas, apples, and potatoes become brown when open to the air is because of oxidation.
Thus, antioxidants prevent cell damage in the body, an example of which is cancer.
Blueberries are an excellent way to reduce your risk of cancer and other age-related diseases.
Blueberries are low in calories. One cup only contains about 80 calories.
These tasty fruits are a good source of fiber, providing 4 grams per serving.
They are also high in vitamin C and a good source of potassium.
As with all fruit, blueberries are high in water (85%). Thus, blueberries hydrate your body naturally.
Blueberries taste delicious and make many other foods more tasty. For example, add some blueberries to your pancake or waffle batter the next time you're fixing breakfast. Or just add the blueberries on top.
Add blueberries to your favorite smoothie in the morning. You can freeze blueberries to increase their shelf life. This is great in the summer because the coldness of frozen berries makes the smoothie more refreshing on a hot summer day.
Add them to your favorite cereal or to plain yogurt to spruce them up AND make them more nutritious.
This is at least 5 Reasons why blueberries are superfoods. Can you think of any more reasons?
There are so many awesome reasons for eating more vegetables, I hardly know where to start! And there are a great many healthy vegetables to choose from. Everyone should be able to find some they like. Below are 6 reasons you need more vegetables in your diet.
I do know that I like to be reminded of the nutritional benefits of consuming more vegetables, because I find that when I am reminded, I'm inclined to eat more of them! So, for starters we're going to look at 6 reasons you need more vegetables in your diet.
One of the reasons why variety in your diet is so important is because every unique food has something special to add. This is especially true of vegetables. In fact, I believe that's one of the main reasons God created so many different kinds of vegetables.
6 reasons you need more vegetables
Low in calories – eating more vegetables will fill you up without the overload of calories and will help with weight control
Small amounts of good carbohydrates and high in Fiber
The exception to “low carbs” being starchy vegetables (potatoes, corn, winter squash)
However, all carbohydrates in vegetables are GOOD carbohydrates, so potatoes are not a BAD vegetable. And potatoes and other starchy vegetables are excellent sources of fiber when you eat the skin.
Vegetables are low in fat.
Avocados are an exception; however, avocados are excellent sources of monounsaturated fats which are good fats.
Naturally low in sodium when fresh (or canned with no salt added)
Rich in vitamins and minerals, especially vitamin A, vitamin C, vitamin K, folate, B6, potassium, manganese
Now that we've discussed 6 reasons you need more vegetables in your diet, lets discuss 6 different vegetables and how their individuality can enhance your health when you eat more of them.
The wonderful thing about tomatoes is that they are available year-round, plus they are so versatile, you can sneak these vegetables into almost any diet, no matter how “vegetable hating” the individual is.
Tomatoes have a low glycemic index, are low in sodium (fresh, no salt added canned), are low in calories, and low in fat. Tomatoes are also high in fiber.
For example, 1 cup cherry tomatoes, which is about 8-10 tomatoes, only has about 27 calories, less than half a gram of fat, only 7.5 mg sodium, 5.8 grams carbs, with 1.9 of the carbohydrates being fiber.
High in Vitamins
The same serving size of tomatoes is packed with vitamins and minerals, as the list below shows.
Vitamin A (1241 IU – 25% US RDA)
Folate (6% US RDA)
B6 – (6% US RDA)
Vitamin C (18.9 mg 32% US RDA)
Vitamin K (11.8 mcg 15% US RDA)
High in Minerals
Potassium (353 mg 10% of US RDA)
Manganese (8% of RDA)
Choline (No established RDA, but significant to persons with Diabetes)
See Below for delicious recipe that contains tomatoes.
Bell Pepper
Low in Calories, (15 calories in one small pepper), fat, sodium (similar to tomatoes), and carbs, 6.9 carbs, 2.5 fiber
One of the best sources of Vitamin C of any vegetable. One small bell pepper will provide you with 100% of your needs for the day.
Also, a significant source of vitamin B6. This is important because vitamin B6 is low in many diets. This is because of high intake of enriched breads and cereals, which have been stripped of the outer bran and endosperm.
Bell peppers are not as good a source of potassium as other vegetables, but they do have potassium. And, it all adds up, right?
Broccoli
Low in calories, sodium, fat, and carbohydrates. For example:
“Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in this root and its top greens have been found to offer protection against coronary artery disease and stroke. These antioxidants also lower cholesterol levels within the body and have anti-aging effects.”
Carrots
Like most other vegetables, carrots are low in calories, fat, carbohydrates, and excellent sources of fiber.
One thing about carrots stands out, however:
Carrots are a supersonic source of vitamin A. For example, 1 cup chopped carrots contains 12,383 IU of vitamin A (a whopping 428% of US RDA)!
In addition, 1 cup chopped carrots provides 13% of your daily needs of vitamin C, 21% of vitamin K, and 6% of folate and vitamin B6.
And carrots contain more than 400 mg of potassium per 1 cup serving.
Mushrooms
Of course, mushrooms are low in calories, fat, carbohydrates, and sodium like other vegetables. However, mushrooms are totally unique on this list.
First, mushrooms are not actually vegetables. They are technically fungus. Second, mushrooms are “the only vegetarian food” that are known to have their own vitamin D.
I always suspected this is because they naturally grow in the sun. And that's what science says.
When mushrooms are exposed to UV (sun) rays, they make their own vitamin D. This increases the vitamin D content of them for eating. I don't know about you, but that is so cool!
According to www.Berkeleywellness.com:
“Mushrooms contain a “pro-vitamin,” or precursor, called ergosterol that is converted into vitamin D when exposed to the sun’s ultraviolet (UV) radiation. This is like how your skin synthesizes vitamin D in response to sun exposure. However, commercially cultivated mushrooms are almost always grown indoors in the dark. As a result, they usually have negligible amounts of vitamin D. In contrast, wild mushrooms—notably chanterelles, maitake, and morels—are usually rich in D because they get sun exposure.”
Before I list the 13 benefits of Omega-3s, let me explain what I mean when I discuss Omega-3s.
Omega-3s are unsaturated fats that are important for good health for everyone. This includes babies, children, and adults. These essential fats are also important for children with special needs such as Autism and ADHD.
Omega-3s reduce the risk of certain diseases in aging adults.
For example, Omega-3s have benefits for persons with conditions such as coronary artery disease (CAD), rheumatoid arthritis (RA), and macular degeneration.
Omega-3 fats and oils cannot be made in the body, or there is limited production. For example, there are three different omega-3s:
EPA, which stands for Eicosapentaenoic acid
DHA, or Docosahexaenoic acid
and ALA, which stands for Alpha-Linolenic Acid.
DHA can be converted to EPA. Also, ALA can be converted to DHA, but both processes are inefficient.
As a result:
Sufficient amounts of Omega-3s, require consuming adequate amounts in your diet to prevent deficiency.
2. Omega-3 fats are anti-inflammatory.
Inflammation is what your body does in response to injury or sickness. When a part of your body experiences redness, swelling or pain, you are experiencing inflammation.
3. Omega-3 fats work to decrease Inflammation associated with diseases such as Rheumatoid Arthritis (RA)
Rheumatoid Arthritis is a disease of inflammation of the joints. And Omega-3s have been shown to decrease the inflammation associated with RA.
4. Omega-3s have been shown to reduce the severity of Macular Degeneration.
In case you aren't familiar, macular degeneration causes age-related loss of sight. This disease has been shown in some studies to improve as a result of omega-3 therapy.
5. Lower risk of death from coronary artery disease (CAD) is associated with sufficient amounts of Omega-3s.
For example, CAD is one form of heart disease that is caused by clogged arteries. Omega-3s have been shown to reduce the risk of dying from this CAD.
6. Omega-3s may reduce the risk of stroke.
For example, Ischemic stroke may be reduced as the result of sufficient dietary intake of omega-3s.
7. Omega-3s improve the blood cholesterol profile.
Specifically, Omega-3 supplementation may decrease levels of triglycerides in the blood. They may also decrease HDL, which is considered to be the good cholesterol.
8. Sufficient omega-3 levels are crucial to adequate brain development of babies before and after birth.
9. Additionally, omega-3s enhance immunity in pregnant moms who take omega-3s or eat fish regularly.
In fact, one of the reasons breastmilk is so healthful is because Omega-3s are naturally in breastmilk. The US started fortifying baby formulas in the 1990s for this very reason. Adding omega-3s is another example of how science is doing its best to mimic breastmilk.
10. Omega-3s are associated with a reduced risk of asthma. For example, one study showed this result in teenage children of women who took fish oil during pregnancy.
11. Omega-3s, particularly EPA, may help treat depression in some people.
12. And treatment of ADHD and autism has shown promise, though research is mixed.
13. Research shows that diets high in fish are associated with reduced risk of dementia and Alzheimer’s.
14. Treatment of Type-2 diabetes has shown some promise as well. (Wait that's 14)!
So which omega-3s should you take?
I'm so glad you asked because three different Omega-3 fats must be taken in through the diet. Read below to find out more.
EPA – Eicosapentaenoic acid
Sources
Fatty fish such as salmon
Swordfish
Tuna
Mackerel
Supplements
EPA can be converted from ALA or DHA, but is not efficient.
DHA – Docosahexaenoic acid
Sources
Fish only (or fish oil supplements)
Cold-water fish, including mackerel
Herring
Tuna
Halibut
Salmon
Cod liver (oil)
Whale and Seal blubber
DHA can be converted from ALA in the body but is not an efficient process
Alpha-Linolenic Acid (ALA)
Sources
Nuts (particularly black walnuts) and nut butters
Chia and flax seeds
Soybean oil
Canola oil
Olive oil
Avocado
Below are three different fish oils we have used, and that I recommend. They are some of the highest quality on the market, and the dosages are not too high. These are Amazon affiliate links.
The one on the left is the one our family takes. We gave our 13-year-old the Carlson Kids Chewable until about six months ago. He really liked them, but I wanted to give him a higher dose. He tried the fish oil in the middle but didn't like it after a while. It is very lemony (and they have orange too), but not sweet at all.
Vitamin D is an important nutrient that is also considered to be a hormone. This vitamin/hormone is one of many that can be difficult to get through the diet. The good news is that it can be synthesized by your skin when you are exposed to high quality sunlight. If you are someone who lives in a location far north or south of the equator, you are probably not getting sufficient levels of vitamin D through the sun. So, it is important to know there are at least 10 foods high in vitamin D.
Vitamin D is a fat-soluble vitamin, which means it is absorbed better with foods containing fat. This also means that vitamin D is stored in the fat in your body. As a result, vitamin D can be potentially toxic when high doses are taken in supplemental form. Therefore, you shouldn't take a high dose supplement unless you've had your levels checked first.
I am going to briefly discuss how vitamin D is measured and reported on food labels. This will hopefully alleviate some of the confusion you have when trying to decide if you are getting enough in your diet or multivitamin.
Firstly, vitamin D is measured in two ways:
Using IU, which stands for “International Units.”
Using mcg (micrograms).
A microgram is equivalent to one millionth of one gram. In contrast, 1 IU is the biological equivalent of 0.025 mcg cholecalciferol, the active form of vitamin D (D3). Note that an International Unit is a measure of biological activity and is different for each substance. So, you can't use this formula for converting retinol or beta-carotene, for example. (Dietary Supplement Data Base)
Secondly, keep in mind that vitamin manufacturers use different units of measure.
For example, we have two different multi-vitamins currently in our house. One of them, Kirkland Signature Daily Multi for adults, shows 10 mcg vitamin D (400 IU) and says it has 50% of the US RDA. On the other hand, Centrum chewable for adults contains 400 IU vitamin D, claiming this is 100% of US RDA.
So, which one is correct? It depends on who you ask. However, since the US RDA for vitamin D varies by age, it is not that simple.
Thirdly, research shows that 50% of people are deficient.
This is a controversial topic, with some doctors believing that a blood level of 50 nanograms/milliliter (ng/ml) is the optimal level to shoot for. In contrast, other doctors believe over 50 ng/ml to be potentially toxic.
For example, when my vitamin D was low some years ago, I had to take 10,000 IU a day to get it above 50 ng/ml which is what my doctor at the time recommended. My current doctor, however, is part of the second crowd, bless his little heart. He's a great doctor, otherwise, but we don't always see eye-to-eye on these things.
The Vitamin D council, which specializes in vitamin D research, is in the first group, and I'm with them. However, it is important to note there are two different blood measurements of vitamin D. Thus, it is advised that you check with your doctor to help you decipher your results.
It is important to get your blood level checked to make sure that it isn't too low OR too high.
If it is low, you will need a higher dose than the US RDA. If it is within normal levels, then you will probably do fine with 1000 IU per day. However, if you have any of the symptoms of low vitamin D, (even if your levels are 30-40 ng/ml) then speak with your doctor about a higher dose.
Do your children have frequent digestive issues, or other allergy symptoms, such as rashes, a stuffy or runny nose? Have you ever asked yourself whether these symptoms are related to lactose intolerance or dairy allergy?
These symptoms may indeed be related to a lactose intolerance or dairy allergy.
One basic difference between a food intolerance and allergy is that the immune system doesn't kick in with an intolerance. For example, lactose intolerance is the result of a lack of the enzyme “lactase.” Lactase helps your body digest the milk sugar “lactose.” This is why some people can tolerate small amounts of dairy products without problems. Lactose intolerance is not a true allergy.
Fortunately, there are two simple tests to check for lactose intolerance. If one of these tests show that the problem is lactose, this will be much simpler to deal with.
LACTOSE INTOLERANCE TESTS
Two tests can detect lactase deficiency. One is the Hydrogen Test, and the other is the “Lactose Tolerance Test.”
1. The Hydrogen Test
Pros – Simple to administer if the equipment is available.
The hydrogen breath test is the preferred method. It measures the amount of hydrogen in the air you breathe out.
You will be asked to breathe into a balloon-type container.
You will then drink a flavored liquid containing lactose.
Samples of your breath are taken at set times and the hydrogen level is checked.
Normally, very little hydrogen is in your breath. But if your body has trouble breaking down and absorbing lactose, breath hydrogen levels increase.
Cons – Doesn't readily distinguish the type of sugar that is not tolerated.
2. The Lactose Tolerance Test
This test is similar to the glucose tolerance test, which is given to test for gestational diabetes during pregnancy.
The patient drinks 50 grams (about two ounces) of a lactose containing beverage. If blood glucose rises, this means the lactose is being digested. If, however, blood glucose stays the same, this means the lactose is intact, a sign that lactase, the enzyme that breaks down lactose for complete digestion and metabolism is lacking.
Most people aren't born with lactase deficiency. It is more common for lactase deficiency to develop after “weaning.” Some ethnic groups are more susceptible to lactose intolerance probably because cow's milk isn't a common staple. For example, in Asian countries and Latin American countries.
DAIRY ALLERGY – WHAT IS IT?
A dairy, or cow's milk, allergy, on the other hand, is the result of an immune system reaction to one of the two proteins in cow's milk products.
IgE is the most common immunoglobulin reactant, however, IgM, IgA, and a few other immunoglobulins may react as well.
When a person has a true allergy to cow's milk* or other dairy products, they can't eat or drink them AT ALL.
Because both types of intolerance can cause digestive upset, including diarrhea, cramping, nausea, and vomiting, it can be difficult to tell the cause. Lactose intolerance is one of the most common intolerance. It is also the cause of much confusion.
For your convenience, I created a short e-book on the difference between lactose intolerance and cow's milk allergy.
Below is a delicious breakfast recipe that is completely Cow's milk free. Feel free to substitute any non-dairy milk for the soy and any type of nut butter will do as well.
Note that you can go into the free myfitnesspal.com app on android or Apple and the QR code in the recipe will work for you.
*Children and adults who are allergic to cow's milk are usually allergic to other animal milks as well, though not always. For example, goat milk is discussed as a potential replacement. However, besides the fact that goat's milk protein is also likely to cause an allergy in a person who has had an allergic reaction to cow's milk, there is the fact that goat's milk is deficient in the B vitamin Folate (folic acid).
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