Nuts are rich in calcium, copper, iron, phosphorus, magnesium, selenium, and zinc. Experts suggest that if you consume handful of nuts everyday its good for heart health. Since nuts are very high in calories, just having a handful of them is enough. High mineral nuts include almonds and cashews.
Beans are rich in copper, iron, potassium, phosphorus, magnesium, and zinc. Beans and lentils are good sources of fiber and a good vegetarian substitute of protein. High mineral beans include white beans, soybeans, chickpeas (garbanzo), and kidney beans.
Dark Leafy Green vegetables are rich in calcium, copper, iron, potassium, magnesium, and zinc. They contain minimal calories and are good for obese people. High mineral dark leafy green vegetables include spinach, and turnip greens.
Mushrooms are rich in copper, potassium, selenium, and zinc. Mushrooms are exceptionally low in calories, and you can have them with a homemade vegetable recipe or simply add it so some salad to get its maximum benefits.
Fish is rich in calcium, potassium, phosphorus, magnesium, and selenium. It is also rich in protein, and heart healthy omega 3 fatty acids. Fish rich in minerals include salmon, tuna, and mackerel. Fish oil is also high in omega 3 fatty acids that are good for your heart health.
4 Superfoods You Must Add to Your Daily Diet
Blueberries are rich in fiber, antioxidants, and phytonutrients. According to a study carried out at Harvard Medical School, older adults who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline.
Apples are an excellent source of antioxidants, which combat free radicals. Researchers at Florida State found that older women who started a regime of eating apples daily experienced a 23 percent drop in levels of bad cholesterol (LDL) and a 4 percent increase in good cholesterol (HDL) after just 6 months.
3. Dark leafy vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage, may significantly lower a person’s risk of developing Type 2 diabetes. Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed, or very lightly boiled.
4. Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta-carotene (vitamin A), potassium, vitamin C, and vitamin B-6. The Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein, and complex carbohydrates were considered.
Healthy food in winters
Root vegetables like beets, carrots and turnips grow in plenty during winter season. Carrots are rich in beta-carotene that has exceptional health benefits to your body. Vitamin C helps can help in boosting your immunity and vitamin A is good for eye health.
Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during winter. Oatmeal is high in zinc (important for proper immune function) and soluble fiber. Having an oatmeal breakfast with nuts provides you with essential nutrients and energy during winters.
Mixed vegetable or chicken soup is winter’s perfect food. But soup with minimal amount of cream and salt is more beneficial. Pair your soup with a side of 100 percent whole grain crackers. Homemade soups are the best as they are low in calories and are full of essential micronutrients that are good for health.
Cold and flu are common in winters, to prevent risk eat lots of cruciferous vegetables that boosts your defense system in winters. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function. Try to buy and consume fresh broccoli and cauliflower.
Fish like salmon or tuna are good sources of vitamin D. During the winter months, when you have limited exposure to the sun, food sources containing high amounts of Vitamin D are more essential for daily intake. Vitamin D deficiency is associated with impaired growth, weakening of the bones and even the risk of heart disease. So having fish has great effects on our body during winters.
How well do you know your food?
Did you know – Vegetarian diets that include proteins from legumes, soy, low-fat dairy, nuts, seeds, whole grains and vegetables can easily meet your protein requirements.
Did you know – Whole grains are high in fiber content, low in fat, and rich in vitamin E, iron, selenium, zinc and B-complex vitamins. Eating and buying them is one of the healthiest choices you can make for yourself and your family.
Did you know – Fish is rich in Omega-fatty acids. Experts suggest that frequent consumption of fish helps protect against several chronic diseases like diabetes. Mackerel fish is both cheaper and healthier which is readily available in market for consumption.
Did you know – A balanced diet contains different types of foods (from all food groups) in such quantities and proportions that the need for all the nutrients such as carbohydrates, proteins, fats vitamins, minerals, water, and fiber are adequately met.
Diabetes food myths and facts
Myth: People with diabetes should never have sweets!
Truth: Good news folks! People with diabetes can have sweets occasionally. American Diabetes Association advocates that desserts and sweets are to be relished and consumed on special occasions and festivals albeit, your blood glucose level are under control and you are taking prescribed medicines regularly.
Myth: People with diabetes cannot have juices.
Truth: People with diabetes can very much enjoy fresh juices, but they definitely need to avoid canned and packed juices because of its added sugar content and high glycaemic values.
Myth: People with diabetes cannot have fruits.
Truth: People with diabetes should offcourse have fruits keeping in mind the glycaemic indexes. According to National Institute of health, USA fruits are a very good source of fibres and vitamin C “ascorbic acid”. All citrus fruits are rich source of vitamin C which boosts our immune system to fight against common diseases.
Myth: A big NO-NO to potatoes
Truth: People with diabetes may have potatoes (baked, grilled or steamed) in meals. Potatoes are to be ideally consumed, along with non-starchy vegetables and salads.
Myth: Diabetes diet is a very strict diet
Truth: A Diabetes diet is one of the healthiest diets, and has no hard and fast rule. Diabetes diet can be even followed by people without diabetes. You may select from a variety of options like the Mediterranean, flexitarian, vegan, Ornish to know more refer to Diet options in Famhealth.
Myth: Say no to all carbohydrates and yes to proteins
Truth: Yes carbohydrates do turn into sugars, but having overload of proteins and no carbs may lead to fatigue and cardiovascular diseases. Having more of proteins eventually leads to accumulation of fats in the body leading to cardiovascular diseases. ADA suggests, making a smart choice of having low carbohydrates will keep you energetic and prevent you from feeling low and tired.
Myth: Diabetes diet does not contain eggs, as they contribute to high cholesterol levels in the body
Truth: People with diabetes may have eggs, as eggs are a good source of protein and vitamin D. ADA says, “What really matters is the way it is cooked”. Boiled eggs with yolks removed can be consumed, to ensure that it does not aid to cardiovascular complications.
Myth: You can eat whatever you want if you are taking medications
Truth: This is one of the major myths associated with diabetes. Medications only help you to convert sugar to energy, but if you supplement your body with more than required amount of food then, it will lead to spiking of blood glucose levels and poor diabetes management.
To read more on Diabetes, click on the link below.
Johnny Johnny yes papa … eating sugar no papa, open your mouth ha ha ha. Isn’t this famous old poem “so true” for many of us? Well, sugar cravings can be smartly handled and satisfied by natural effective alternatives, read on to find out.
Indulge in fresh and seasonal fruits:
Eating fruits is not only beneficial for your health, but the natural “fructose” content in fruits satisfy your “sugar cravings” too. Fresh and seasonal fruits like berries, avocado, cherries, pear, apples, grapes, mangoes, bananas, pomegranate, kiwi etc…. are readily available in the market and can be used as fillers/minimeals in diabetes diet plans. Adding fruits to your cornflakes for breakfast can be a great way to replace sugars totally. But remember packed and processed fruits should be avoided as they carry “hidden sugars” which may spike your blood glucose level.
Add Flavour to your meals:
Spices and herbs can do wonders to your diabetes meals. Why stick with the bland and boring taste, spice up your meals. Add a pinch of cardamom, cloves, turmeric, cumin, white pepper, black pepper, red dried chill or chilli flakes etc and have a great tasty meal. This will not only satisfy your taste buds but also keep you away from sugar cravings.
Looking for a drink?
Do you quench your thirst with high sugar aerated drinks? Replace it with low fat milk, fruit juices, coconut water (rich in minerals and antioxidants) or simply water. Quenching your thirst with water is the best way to cut out on sugar and calories. Research hints replacing high sugar drinks and mock tails with non-soda drinks not only help you curb sugar cravings but also helps the extra calories away.
Aroma & beverages
We all love our tea’s and coffees’. Mostly we are recommended by our dieticians to consume it minus the “sugars” but did you know adding aroma to beverages can curb sugar cravings. Scientific studies reveal that adding jasmine leaves or cardamom powder in your tea can curb sugar cravings to a larger extent.
There will be occasions where you will want to pamper yourself, research hints a tiny portion of “dark chocolate” rich with cocoa will not only satisfy your “sugar tooth” but also help you in keeping your sugar cravings under control. Scientific studies also reveal that “Dark chocolate” keeps you away from depression and elevates your mood. You are advised to check with your doctor/dietician about the portion sizes. Exceeding the recommended portion sizes may lead to spiking of blood glucose levels.
American Diabetes Association suggests, eating frequent meals in intervals keeps sugar cravings in control and also helps you in losing the weight. Also eating frequently and keeps your blood glucose levels in control.
To read more on Diabetes, click on the link below,
Diabetes new Zealand magazine