Fourth in a series. We asked St. Elizabeth Physicians Weight Management Center dietitians Amber Cranfield, Betsy Oriolo, Rebecca Jilek, Patti Kowaloski and Eric Davenport to share with Healthy Headlines readers 10 things they should be eating more of in 2016. This week: Blueberries and flaxseed.
Blueberries
What they are: OK, everybody knows blueberries. They’re second only to strawberries in terms of berry popularity in the United States. So let’s move on to ”
Why they’re so good: Blueberries are ranked number 1 in antioxidants as compared to other fresh fruits and vegetables (take that, strawberries). It is said that consuming a serving of blueberries daily can decrease the risk of heart disease and stroke. The antioxidants in blueberries can reduce the buildup of bad cholesterol (LDL cholesterol) in our arteries that can lead to heart disease. Anthocyanin, the antioxidant that is said to be responsible for the for the many health benefits is also found in blackberries and red grapes.
How to get them: Try this delicious fruit fresh, frozen or dried. Or try a smoothie with plain yogurt and another favorite fruit. A one-cup serving of blueberries has only 84 calories and 24 percent of your recommended dietary allowance of vitamin C, and 14 percent of RDA for fiber, plus the antioxidant benefits.
The bottom line: Studies have shown no significant lowering of antioxidant capacity or anthocyanin concentration from freezing blueberries. So if they’re out of season, or buying them from the freezer aisle is just more convenient, you can do it knowing you’re not sacrificing nutrition.
Flaxseeds
What they are: Their flowers are best known for dying quickly, but their seeds can help us live longer.
Why they’re so good: Flaxseeds have been found to help reduce your risk of heart disease, cancer, stroke and diabetes. Rich in fiber and Omega -3 fatty acids, the good, heart-healthy fat is said to help prevent hardening of the arteries.
How to get them: Flaxseeds should be ground before eating to ensure that you get their full benefit. Flaxseeds can be added to soup, yogurt, oatmeal or any of your favorite foods.
The bottom line: At 55 calories per tablespoon, flaxseeds are well worth the caloric investment for the nutritional payoff.
If you want to try a recipe that incorporates both blueberries and flaxseeds (or chia seeds), click here to download a Blueberry Banana Smoothie recipe. The video featuring this recipe is below.
Did you miss the other foods you should be eating more of in 2016? Don’t worry ““ you can read them here:
