Don't Forget Superfoods As You Finalize Your Holiday Meal
There’s absolutely no reason for Thanksgiving or holiday eating in general to be a dreaded moment where your health and lifestyle goals go out the window. Whether you are doing the cooking, or attending as a dinner guest, watch out for these foods to sneak in some benefits you may not normally get from a typical holiday meal.
These 10 Thanksgiving super foods will please your palate, boost your energy and brain, and help you fight many elements that cause damage to the body.
Broccoli has a had a long run as being a top superfood. But recently cauliflower has taken reign for all of it’s additional benefits. Both in the same cruciferous family of vegetable, here’s why we love cauliflower:
- sulforaphane has been shown to kill cancer stem cells and aid in slowing tumor growth
- sulforaphane improves blood pressure and kidney function
- contains anti-inflammatory nutrients
- one serving contains 77 percent of daily recommended vitamin C
- choline aids in boosting brain health, cognitive function and improves learning and memory
- rich in fiber to aid in digestive health
Add some kick to the holiday table with an Indian Spiced Mashed Cauliflower dish.
2. Sweet Potatoes
Sweet potatoes are a standard for any Thanksgiving dinner table. Rich in vitamins that support immunity and energy, here are some amazing sweet potato benefits:
- vitamin B6 reduces homocysteine, which has been linked to degenerative diseases
- vitamin C helps boost immunity, supports bone and tooth formation, digestion, and aids in healing
- potassium regulates heartbeat, offers boost of energy and electrolytes to support healthy muscle function and healing
- iron helps red and white blood cell production, promotes energy, increases resistance to stress, and supports proper immune function
- magnesium supports healthy blood, bone, heart, muscle, and nerve function
3. Brussels Sprouts
Brussels sprouts area delicious and versatile vegetable with amazing nutritional benefits. They provide 20 essential vitamins and minerals to keep our bodies healthy. Here’e why we love brussels sprouts:
- packed with dietary fiber to aid in digestion, cardiovascular health and lowering cholesterol levels
- rich in carotenoids, which support healthy vision
- rich in vitamin C and K to ho help promote healthy bones tissue and growth
- folate promotes healthy blood and is beneficial for pregnant women in preventing specific neural tube defects
Brussels sprouts make an amazing addition to any meal. Our Oregano Brussels Sprouts recipe, offers you a simple but delicious dish to add to the table.
Pumpkins thrive in the fall and pumpkin pie is a favorite desert to wrap up a hearty meal. Some great pumpkin benefits are:
- rich in vitamin A tosupport healthy vision, especially in dim settings
- rich in fiber, aiding in a more fuller feeling and promoting weight loss
- orange color boasts beta-carotene which may play role in cancer prevention
- beta-carotene also neutralizes free radicals, supporting healthier skin
- potassium aids in boosting energy
Pie is always a given for the Thanksgiving day table. Reinvent the simple pumpkin pie with our Pumpkin Pie With Walnut Crust recipe.
Rich in iron, beets are great for people who may be anemic. In addition we love beets for the following reasons:
- nitrate converts into nitric oxide and helps dilate blood vessels to improve blood flow and lower blood pressure
- nitrates reduces oxygen cost to allow for higher exercise tolerance
- betaine helps protect cells and proteins from daily stressors, fights inflammation
- betain supports healthy liver function
- boosts immune system and heart health
- breaks down toxins in body for extraction
- vitamin B folate supports healthy spinal development for fetus’
Squash comes in a variety of colors and shapes. Each one with great benefits such as:
- anti-inflammatory properties from omega-3 fatty acids
- antispetic, antimicrobial and antifungal abilities from natural immune-boosting
- richness of vitamin A aids in reducing emphysema
- magnesium and potassium help prevent common cardiovascular issues by releasing tension of blood vessels and arteries
- antioxidants aid in neutralizing free radicals which can lead to premature aging, heart disease and various cancers.
7. Red Wine
While you enjoy your meal, pour a delicious glass of red wine to add to the health benefits of your meal. Many of the benefits of the grapes they were made from transfer into wine. Some are:
- may help reduce sugar in diabetics, resulting in lower blood glucose levels
- antioxidants(flavanoids) reduce the risk of coronary heart disease by lowering bad cholesterol and increasing levels of good cholesterol
- can lower rate of depression when consumed moderately
- polyphenols help prevent form liver damage
- allagic acid can slow the growth of existing fat cells and prevent formation of new ones.
Apples are a huge source of antioxidants. The old saying “an apple a day keeps the doctor away” was made for good reason. Apples offer the following super benefits when consumed regularly, skin intact:
- reduced risk of cardiovascular disease
- good source of vitamin C
- rich in polyphenols which can prevent degenerative diseases
- rich in flavanoids which help reduce free radical damage to cells
For a savory desert rich in superfoods, try our Pear Apple Pie Crumble recipe filled with pears and cinnamon to add on extra health benefits.
Kale is another superfood that is rich in vitamins and minerals. As an antioxidant it aids in promoting healthy skin, hair and nails, while also fighting natural aging process. Rich in calcium to promote healthy bones, kale also helps protect the boy enhancing the immune system. Here are some more reasons we love kale:
- promotes healthy urinary tract function
- antioxidants reduce free radicals to promote healthy skin
- aids in maintaining skin elasticity
- contains copper which helps protect skin from harmful sunrays
- Vitamin A promotes healthy cell growth
- healthy fiber content aids in reducing overall cholesterol
While dinner is being made, load up on these delicious Garlic Kale Chips to keep your appetite at bay.
Berries come in a large variety, each one with a special extra health benefit to enrich our body. Some benefits are:
- rich in antioxidants to help combat free radical damage
- flavanoids in strawberries and blueberries help maintain mental clarity
- natural sugar and lower fiber content provide healthy option for diabetics
- cranberries support a healthy urinary tract
- flavanoids in blueberries and rasperbbies may lead to better cancer-prevention
- quercetin works as an anti-carcinogen and protects against heart disease