There are so many buzz words flying around the health and fitness community. “Heart healthy, antioxidants, omega 3‘s, soluble fiber”. It begs the question, “what the heck are all these things I am supposed to eat?!”
Here’s what you need to know about buzz worthy nutrients and how and why to work them into- or out of- a healthy diet.
Omega-3 Fatty Acids
Numerous studies have examined the health benefits of omega-3 fatty acids, such as those found in fish oil. Research suggests that omega-3s can lower blood pressure and triglyceride levels, which are related to cholesterol levels. Fish oil may also help reduce your risk of heart attack and stroke. Finally, research also suggests that fatty fish and the generous amounts of omega-3 fats they provide help improve memory. In fact, a study published in theArchives of Neurology in November 2006 found that subjects with the highest levels of omega-3s were significantly less likely to be diagnosed with dementia than subjects with the lowest levels.
Omega-3s are found naturally in fatty fish, such as tuna, salmon, sardines, and trout. A 3- to 4-ounce serving of fatty fish provides 1 gram of omega-3 fatty acids. It’s recommended that you eat 8 ounces of omega-3-rich fish each week. But there are many other ways to get the benefits of omega-3s besides eating fish. Omega-3s are also found in planted-based sources like walnuts and flaxseed, as well as in grass-fed beef, pastured poultry, and eggs. Look for eggs specifically labeled with omega-3s.
Antioxidants
Antioxidants are substances that protect against free radicals, or oxygen molecules, before they can cause damage to your cells and DNA. Some of the most common antioxidants include vitamin E, vitamin C, and uric acid.
Foods that are rich in antioxidants and should be part of your healthy diet include berries (such as blueberries, blackberries, raspberries, strawberries, and cranberries), pears, apples, artichokes, sweet potatoes, nuts, and beans. In addition to having some of the highest concentrations of antioxidants among fruit, all berries are rich in healthy anthocyanins and flavonols (a subgroup of flavonoids),which may help protect against the breakdown of brain cells. Some encouraging studies have suggested that diets rich in flavonoids may help reverse memory loss in humans.
Fiber
Both soluble and insoluble fiber have been shown to reduce the risk of heart disease. Fiber is essential for lowering blood pressure and cholesterol and managing weight. How does it help with weight management? its not easy to digest! And that’s a good thing. It takes more time to digest, leaving you fuller longer. And you burn extra energy processing fiber, keeping your metabolism humming in the process.
Foods high in soluble fiber include oat bran, beans, peas, citrus fruits, and strawberries. Whole-wheat breads, beets, carrots, and cauliflower are among the foods high in insoluble fiber.
The AHA recommends getting about 25-30 grams of fiber daily from your diet. Ideally it would come from a minimum of 5-7 servings of fruit and vegetables a day. But 70% of Americans fail to meet this minimum. What are they eating instead?…
Sugar, evil sugar
We are surrounded it by it every day. Our foods — even the ones that don’t taste sweet — are loaded with it. So it’s no surprise that we are eating way too much of it. Excess sugar is one of the most obvious weight-gain-causing culprits. It is the biggest perpetrator of our current health crisis. The obvious issues are obesity and tooth decay, but sugar also increases your risk for type 2 diabetes, cardiovascular disease, hypertension, and especially fatty liver, which is a growing problem. Fatty liver typically occurs when fructose- the kind in sweeteners- is consumed in excess. Fructose is metabolized almost entirely by the liver where it generates fats that can find their way into the bloodstream or be deposited on the liver itself. If the body doesn’t “burn off” the excess fructose, the fats deposit on the liver, triglycerides rise, insulin sensitivity is compromised and appetite is less satisfied.
If you think you’re eating too much sugar, consider that the American Heart Association recommends no more than 6 teaspoons of added sugar a day for women and 9 teaspoons a day for men, but most Americans consume more like 24 teaspoons (or 95 grams) daily. To give yourself an idea how much you’re eating, take the number of grams of sugar per serving in your food and divide by four — that’s how many teaspoons of added sugar are in each serving.
An obvious problem with eating high-sugar food is that the diet is usually lacking in a variety of nutrient-rich foods that would provide fiber and important vitamins and minerals.
There are many sugar substitutes marketed as healthful alternatives to table sugar, and most are much sweeter than ordinary sugar. The high concentration of sweetness means less is required to flavor food. In the United States, there are six sugar substitutes that are FDA-approved for use: sucralose, saccharin, stevia, aspartame, neotame, and acesulfame potassium. Interestingly, swapping sugar substitutes for table sugar doesn’t necessarily add up to weight loss. For example, diet soda sweetened with aspartame has consistently been linked to obesity and risk for metabolic syndrome.
Dynamic Duos
Some foods do the body much more good when they work as a pair. Food synergy occurs when individual components within foods work together in the body to maximize health and training benefits. Iron-rich lentils get a boost from a dash of lemon. As a duo, spinach and blueberries make muscles work better. It’s like adding one plus one and getting four: The total is greater than the sum of the parts. To get more nutritional bang from your meals and snacks, pair up these power foods:
Avocado and Kale
You may want to bid adieu to those bland (and often sugar-infused) fat-free salad dressings. A 2012 study by scientists at Purdue University determined that pairing a vegetable salad with a source of fat bolsters our absorption of important fat-soluble antioxidant carotenoids such as beta-carotene in carrots, lycopene in tomatoes and eye-protecting lutein in dark, leafy greens like spinach, kale and Swiss chard. The researchers also found that monounsaturated fat was the most effective form of fat for increasing uptake.
Cereal and Low-Fat Milk
Comfort food may promote better exercise recovery, say researchers at the University of Texas, Austin. The investigators found that subjects who consumed whole-grain cereal with skim milk after a bout of moderate-intensity exercise experienced a boost in muscle glycogen (the main fuel for exercise) replenishment and muscle protein synthesis on a par with what they experienced when consuming a formulated sports drink. The carbohydrates in cereal and the protein in moo juice appear to team up to give muscles what they need to recover after a workout. To avoid an avalanche of sugary calories, choose a cereal that lists a whole grain as the first ingredient and contains no more than 10 grams of sugar per serving.
Greek Yogurt and Hemp Seeds
Eating before bed may not be so bad after all. A 2012 Medicine & Science in Sports & Exercise study determined that ingesting a dose of protein 30 minutes before bedtime helped promote muscle recovery in those who exercised earlier in the day, even if protein and carbohydrates were supplied immediately after exercise. Greek-style yogurt has twice as much protein as traditional yogurt, while up-and-coming hemp seeds (aka hemp hearts) contain more protein—about 10 grams in a 3T serving—than other seeds, making this pairing an ideal nibble before you call it a night.
Spinach and Blueberries
Swedish researchers found that the nitrate present in certain vegetables like leafy greens and beets helps muscles work more efficiently during exercise. And the antioxidants in blueberries has been postulated to ease muscle oxidative stress and inflammation in response to exercise. To load up on both prior to hitting the gym, try whirling up a smoothie with berries and spinach.
Sardines and Ricotta Cheese
Calcium and vitamin D may help trim the fat. A 2012 study showed that subjects who upped their intakes of these two nutrients for 4 months experienced a greater loss in visceral abdominal fat than those who took in less. Elevated visceral belly fat is a risk factor for a number of maladies, including heart disease. The researchers surmised that higher intakes of calcium and vitamin D may stimulate fat metabolism. Sustainable and inexpensive sardines (or more expensive salmon) are among the few foods that provide good amounts of vitamin D, while protein-rich ricotta cheese is loaded with calcium.
Beans and Lemon
The various varieties of beans and lentils provide healthy doses of iron in a form called nonheme iron, which the body has a hard time absorbing. But there is a solution! Vitamin C, found in vegetables and fruits such as lemon juice, can change the molecular structure of nonheme iron to make it more easily absorbed by the body. This is especially important for premenopausal women, who are at higher risk for poor iron status, owing to menstruation. Low iron levels can lead to fatigue and brain fog.
Salmon and Tomatoes
Consider bejeweling your salmon with a tomato sauce. In a Spanish study, people who consumed an omega-3–enriched tomato juice experienced a greater decrease in certain compounds, which are thought to play a role in the development of heart disease. The researchers suggested there was a synergy between the omega-3 fats and the phytochemicals in tomatoes. Beyond being a champion for heart health, these omega-3s may stimulate muscle protein synthesis, helping to increase lean body mass.
Almonds and Kefir
Researchers discovered that fiber in the skin of almonds can increase the population of good-for-you bacteria in the digestive tract. The fiber in almond skin appears to act as a prebiotic, so once consumed it provides a food source for the beneficial probiotics found in “alive” foods such as kefir, yogurt, miso and sauerkraut so that they can multiply and outnumber unfriendly critters. Like yogurt, kefir is a fermented milk product, but it contains a different set of beneficial bacteria. On top of boosting digestive health, healthy levels of probiotics may improve immune defenses. For a healthy snack, try stirring chopped almonds into a bowl of kefir.
Chicken and Carrots
Vitamin A—found in carrots, dark leafy greens and winter squash—is good for skin, eyes and the immune system. But you need an optimal intake of zinc (in poultry, eggs, pork, oysters and beef) to get the full benefits of vitamin A. That’s because zinc is needed to make retinol-binding protein, a compound that transports vitamin A throughout your body. So make sure you team up your meats with brightly colored vegetables at the dinner table.
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