We’re wasting no time; the “Summer Of The Superfood” continues with our selection #4: SALMON!
To understand the nutritional significance, we need to go a bit more in-depth than usual; but we promise, everything we say in this article will only make you better aware of how awesome salmon really is for achieving your best health! Not too long ago, people came to believe that fat was a horrible, murderous monster, and that the ideal healthy diet was completely absent of fat; we’ll call it, “the era of fat-free”. You know what we’re talking about… Salad dressings, cakes, casseroles, soups, even FRUIT JUICES proudly marketed themselves as being “fat-free”. Basically, we all needed an education in dietary fat and, bit by bit, we got one. In a nutshell, we learned that we derive four basic types of fat from food: saturated fat, trans-fat (partially hydrogenated oils), monounsaturated fat, and polyunsaturated fat. The news on saturated fat hasn’t changed a bit: saturated fat—which is found primarily in red meat, full-fat dairy products, and some tropical oils—has well-established negative health effects, such as increasing your risk of diabetes, coronary heart disease, stroke, some cancers, and obesity. Trans-fats— which are listed on food labels as “partially hydrogenated vegetable oil”—are also bad, probably even worse than saturated fat. Trans-fats were created by chemists seeking a fat that would store better than animal fats. (Avoid these whenever humanly possible!)
Now, let’s switch gears and remember that there are also GOOD fats. The good guys in the fat family are the monounsaturated fats—the kinds found in olive and canola oils. These fats not only protect your cardiovascular system, they also lower the risk of “insulin resistance”, which is a physiologic state that can lead to diabetes & possibly cancer. And to round it off, we come to polyunsaturated fatty acids. Both omega-6 & omega-3, are the so-called essential polyunsaturated fatty acids (EFA’s). Our bodies can’t manufacture these two fats, and therefore we have to rely on getting them from our diet to avoid being deficient in these fats that are essential for life. Omega-6 fatty acids are currently overabundant in the typical Western diet; we get them from corn, safflower, cottonseed, and sunflower oils.
Did you know… Salmon live in both freshwater & saltwater regions? Truly a highly adaptive, exceptional fish!
Unfortunately, many of us are currently DEFICIENT in the omega-3 class of essential fatty acids. Omega-3 fatty acids—the ones that help make salmon a superfood—haven’t been included in adequate amounts of our diet, partly because we’ve lacked knowledge, and also because they’ve been “processed out” of our modern diet. That’s why this superfood is so special, and is included in our “Top 10”, because salmon is one of the richest, tastiest, readily available sources of marine-derived omega-3 fatty acids! Period. Tasty25 recommends including wild salmon in your diet 2-4 times a week, to achieve optimal protection against a multitude of diseases that have been associated with low intakes of these critical fats. Do this, and you’ll be well on your way to becoming a food conscious individual! – Tasty25 Staff
Wanna know a few ways to incorporate salmon into your diet? Check out these great Tasty25 creations that contain salmon:
Many of you will scratch your heads at first, but our #2 selection in our “Summer Of The Superfood” series goes to BLUEBERRIES!
We know what you’re thinking; “of all of the foods you could have selected, why these?” Well, you’re not alone when it comes to underestimating blueberries; for many years, nutritionists & researchers ignored the tiny blueberry because of its relatively low vitamin C content. However, what they failed to understand was that the health benefits of blueberries stem mainly from their incredibly high levels of antioxidant phytonutrients.
“Phytonutrients” are non-vitamin, non-mineral components of food that have significant healthful benefits. There are literally THOUSANDS of different types of phytonutrients, and each is unique in both its physical characteristics and its function in the body.
Did you know… Although their known best for their anti-aging properties, blueberries, while tiny, are a powerful figure-friendly eat also: A 1-cup serving is only 80 calories, and actually helps you feel fuller for longer with 4 grams of dietary fiber. Interesting.
Countless studies have shown that phytonutrients aids cell communicate in the body more efficiently, prevent harmful mutations at the cellular level, prevent the spread & production of cancer cells, much more… In fact there is still much more that experts are learning about the powers of phytonutrients every single day. Now here is why blueberries are simply amazing… Blueberries are so rich in phytonutrients, that even though they are not filled with the antioxidant Vitamins C & E, they still provide as much antioxidant protection to the body as 1,733 milligrams of vitamin E, and more than 1200 milligrams of vitamin C! That’s OVER 10 to 15 TIMES MORE THAN YOUR DAILY RECOMMENDED INTAKE! Pretty crazy, eh? We recommend 1 to 2 cups of fresh blueberries whenever you can, to fully take advantage of the great health benefits this superfood can give; do this, and you’ll be well on your way to becoming a food conscious individual! – Tasty25 Staff
Wanna know a few ways to incorporate blueberries into your diet? Check out these great Tasty25 creations that contain blueberries:
It’s summertime, and we wanted to give our food conscious community a bit of “summer-school” to keep us all educated about the things we put into our bodies, and what we’re getting out of it. There are tons of sources, from stores, fitness & health gurus, all the way down to your next door neighbor that claim to know exactly what “the best” foods are for you to eat; but who really knows? Well have no fear! Our team has hand-selected 50 “superfoods” that we’ll talk about each day through mid July, as we learn a bit of the nutrition that goes along with these incredible foods we recommend chowing down on.
So, without further ado, here’s #1 of 50 in our “Summer Of The Superfood” series: OATS.
Before we jump too deep into how great this superfood is for your body, it’s important to know that any food made from wheat, rice, oats, cornmeal, barley or another cereal grain, is a grain product. The common oat is one of the most common species of grains that we consume each day.
Back in 1997, the FDA allowed a label to be placed on oat foods, which claimed that there was an association between eating a diet rich in whole oats, and a reduced risk for coronary heart disease—our nation’s number one killer. The overall conclusion from this review was that oats could lower serum cholesterol levels, and that “the main active ingredient that yielded this exciting positive effect is the soluble fiber found in oats called “beta glucan.” (Beta-glucans are a diverse group of molecules, which can be found in the “bran” of oats, and aid in normalizing cholesterol levels in the body.)
Quick Tip: Oats are rich in fiber, so a serving can help you feel full throughout the day! Just a half of a cup packs 4.6 grams of “resistant starch”, which is a healthy carb that boosts metabolism and burns fat. Pretty awesome, eh?
The combination of all the nutrients found in oats, makes them one of the most outstanding superfoods, and a big reason why we chose to talk about this one first! In addition to their power to reduce disease and extend your health span, oats are also great for practical reasons: they’re inexpensive, readily available, and incredibly easy to incorporate into your life; which is what we’re all about at Tasty25 Magazine. We suggest eating a bowl of oatmeal for breakfast, and cooking with oat bran or oat flour as a practical way to get a solid dose of this hearty superfood. Remember to eat a bowl of oats regularly, and you’ll be on your way to becoming a food conscious individual! – Tasty25 Staff
Wanna know a few ways to incorporate oats into your diet? Check out these great Tasty25 creations that contain oats:
Hi Tasty25ers! My name is Thy Ho-Pham, and I’m the new nutrition expert for Tasty25 Magazine! I’m really excited to join the Staff of Tasty25 in helping to grow our ever expanding food conscious community, and also to try some great healthy & delicious recipes just like you! To follow up with our Nutrition Tip #5 on Calcium, we want to encourage our food conscious community to follow our Nutrition Tip #6 and get adequate vitamin D along with calcium; they are dynamic partners in our bodies!
Vitamin D is needed in the body to maintain sufficient levels of calcium and phosphate so that bones can mineralize and stay strong. Insufficient amounts of vitamin D can lead to thin, brittle bones and potentially increase the risk of osteoporosis. Those who are pregnant and are deficient in vitamin D put their infants at risk for nutritional rickets.
Throughout the world, a major source of Vitamin D is the sun! Our bodies can synthesize vitamin D from direct sunlight. How much an individual makes vitamin D depends on skin color, time spent in the sun, the seasons, and sunscreen. We encourage all of our members to go outside and be active in the sun; but if you are concerned about being out the sun too long, another way to get is from food or fortified products. Fish liver oils, fatty fish like salmon, trout, halibut, rockfish, and herring all contain high amounts of vitamin D. If fish is not to your taste, eating foods fortified with vitamin D such as whole grain cereals, juice, milk, certain dairy products, and other milk substitutes.
“If you are concerned about being insufficient in vitamin D, please talk to you doctor before taking any supplements or drastically changing your diet.” – Thy
Thy Ho-Pham is Tasty25 Magazine’s nutrition expert & nutritional advisor. Thy has a Masters Degree in Nutrition from the prestigious Case Western Reserve University in Cleveland, OH.
The 2nd tip in our Tasty25 “Nutrition Tips” series is for you to place a daily focus on fruit! It’s proven that people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases, and fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits that we can buy are naturally low in fat, sodium, and calories; and NONE have cholesterol! Any fruit or 100% fruit juice counts as a part of the fruit group. We recommend buying your fruit & fruit juices from local venders, or a market that sells whole & organic food products; however if you must buy them from a conventional store or supermarket, make sure to read THIS first!
We’ve put together 3 SIMPLE tips on adding fruit to every meal below, and remember to always be encouraged to stick with your healthy diet decisions; We believe in you, and you can do it! Make sure to share anything additional that you’d like to add by commenting below, and Happy Cooking! -Tasty25 Staff
3 Simple Tips on Adding Fruit to Every Meal:
Breakfast Tip! – At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt. Need a breakfast recipe suggestion with fruit? Click HERE!
Lunch Tip! – For lunch, pack a tangerine, mango, banana, or grapes to eat along with your meal, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are also easy and convenient; just make sure that they’re made without added refined sugars or preservatives!
Dinner Tip! – To incorporate fruit at dinner, add crushed pineapple to fresh coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad! Click HERE for a great recipe example!
Need healthy recipe & meal ideas? We’ve got you covered. Check out our healthy & delicious recipes that were sent in from people all over the world by clicking HERE!