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holiday superfoods!
(NewsUSA) - For those on a diet, the holiday season can
seem like a minefield. Cookie platters, office parties,
holiday buffets - how to survive without going up a size?
Trade fattening, empty-calorie treats for “holiday superfoods”
- traditional seasonal offerings low in calories and
packed with nutrients. Most holiday superfoods are also high
in fiber to fill you up, making it easier to resist temptation.
• Sweet potatoes: This holiday superfood has a betacarotene
content that is off-the-charts - providing 377
percent of your daily vitamin A needs per 103-calorie
serving. In addition to promoting eye health, some
research shows beta-carotene may help prevent cancer
both by neutralizing free radicals and by promoting
communication between cells.
• Brussels sprouts: A top source of glucosinolates,
“indirect” antioxidants activate the body’s own natural
detoxification systems. Brussels sprouts also contain
other phytonutrients, like indole-3-carbinol, which helps
protect against breast cancer. Containing just 36 calories,
one serving of four brussels sprouts provides 100
percent of your daily vitamin C. This promotes skin cell
turnover and collagen formation, helping to enhance
your “holiday glow.”
• Cranberries: At just 44 calories per cup, cranberries
are high in fiber and help lower levels of LDL (“bad”)
cholesterol and may even help boost levels of HDL
(“good”) cholesterol. According to the USDA, cranberries
rank sixth in total antioxidant capacity (the amount
of antioxidants in a serving) out of more than 100 commonly
consumed foods. Cranberries also supply procyanidin,
a phytonutrient that protects against urinary
tract infections.
• Baked apples: Three different varieties of apples - Red
Delicious, Granny Smith and Gala - made it into the top
20 of the USDA’s antioxidant capacity ranking. In fact,
apples provide the main supply of polyphenols - powerful
antioxidants that may help inhibit cancer cell proliferation
and prevent the oxidation of LDL cholesterol
- in the American diet. Fiber content also contributes to
apples’ cholesterol-lowering effect. One medium apple contains 80 calories.
• Pumpkin: In addition to serving as an excellent source
of eye-healthy vitamin A, pumpkin also serves as a top
source of alpha-carotene, an antioxidant linked to lower
lung cancer risk in several studies. Beta-cryptoxanthin,
another pumpkin carotenoid, was also found to have potentially
protective benefits against lung cancer in a recent
research review by the Harvard School of Public Health.
One cup of pumpkin, sliced into cubes, contains 30 calories.
• Pecans: Though usually overshadowed by nut headliners
like almonds and walnuts, pecans actually come out
on top in terms of antioxidant activity. Like other nuts,
pecans contain healthy mono- and polyunsaturated fats,
which may contribute to their heart health benefits. But
pecans are unique in their high amounts of naturally occurring
gamma tocopherol - a unique form of vitamin E
that may promote prostate and intestinal health.
But don’t go overboard. Pecans, like all nuts, are high in
calories, containing 196 calories per ounce.
During meal preparation, don’t negate the health benefits
of superfoods by drowning them in butter. You can
cut fat content by partially substituting with applesauce
or pureed plums.
Put a brake on the gravy train by letting fat congeal
in the fridge, skimming it off then reheating the rest before serving.
You can also turn stuffing into a health food by adding
extra onions (a top source of an anti-Alzheimer’s antioxidant
called quercetin), carrots, beans, wild rice or dried fruit.
For more information about superfoods, go to www.dole.com |
