What we eat has a huge impact on our mood and quality of life.
Just this week, I came across three different studies on food and health, from the effects of omega-3s to strawberry to beet juice.
A study published in the journal Nature Communications found that people with higher levels of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), had 13% lower all-cause mortality and lower mortality rates. I understand that. Compared to people with low levels of omega-3 fatty acids, they have an increased risk of death from a combination of cancer, cardiovascular disease, and other causes. Foods high in omega-3 fatty acids include salmon, mackerel, herring, oysters, sardines, anchovies, flax, chia seeds, walnuts, and soybeans. There are many choices.
A second study, published in the journal Nutrients, found that when obese adults with high low-density lipoprotein (LDL) cholesterol took one serving of freeze-dried strawberry supplements daily for four weeks, they compared with others. It was found that serum insulin and insulin resistance decreased. Control. His 1 serving of freeze-dried strawberries is equivalent to his 2.5 servings of fresh or frozen strawberries.
And then there’s beet juice. Research shows that beetroot juice can reduce inflammation, lower blood pressure and cholesterol levels, and is both heart- and gut-healthy. Beet juice also contains antioxidants, especially betalains, which may help prevent cancer. It may also help athletes improve lung function, increase energy and exercise stamina, and strengthen muscle contractions. The new study, published in the May issue of Redox Biology, found that consumption of beet juice was associated with changes in salivary bacteria, indicating improved cardiovascular health. It also reduced the number of bacteria that tend to promote inflammation.
I’m not advocating drinking only beet juice or eating only salmon and strawberries. All foods fit into a healthy eating pattern. The important thing is that your plate contains such heart-healthy and immune-boosting foods. We all need diversity at the table. Filling your plate with nutrient-dense foods leaves no room for empty-calorie foods that don’t provide your body with the nutrients it needs to stay healthy. It’s a choice we make every time we go to the drive-thru or eat a home-cooked meal. Research should give us food for thought that every bite counts.
Q&A
Q: What are sprouted grains? Are they more nutritious?
A: Similar to planting seeds in a garden, grains are dormant seeds that have the potential to produce new plants. With the right temperature and moisture, the germination process begins, and the nutrients in the grain become more bioavailable when you eat the sprouted grain. When germination begins, enzymes within the grain are activated and begin to metabolize the starchy endosperm. Manufacturers sprout grains under carefully controlled conditions with just the right amount of moisture and warmth until the enzymatic process reaches its climax. Sprouted grains are processed into products using two different approaches: dry or wet. When drying, the grains are sprouted and then dried. This dried sprouted grain can be used directly in cooking or milled into sprouted flour. Moist sprouted grains are ground into a thick puree and used to make products such as bread, tortillas, and muffins. These products are often described as “flourless” and are often sold frozen. Because sprouted grains have already begun to break down, intact sprouted grains cook faster than unsprouted whole grains. Sprouted whole wheat flour can be used as a 1:1 replacement for conventional flour.
recipe
We’ve rediscovered the air fryer, which reduces fat calories by 70% to 80% compared to traditional frying. Essentially a mini convection oven, an air fryer circulates hot air around your food, giving it perfectly crispy surfaces in minutes. Try Eating Well magazine’s recipe for air fryer fish sticks.
air fryer fish sticks
Servings: 2 pieces (5 oz each)
cooking spray
8 ounces skinned cod, cut into 1-inch strips
1/2 teaspoon garlic powder
Old Bay seasoning 1/2 teaspoon
1/4 cup all-purpose flour
1 large egg
1/2 cup breadcrumbs
1 tablespoon chopped fresh parsley
Coat the airfryer basket with cooking spray. Preheat to 400 degrees. Sprinkle the cod with garlic powder and Old Bay. Place flour in a shallow bowl. Lightly beat the eggs in a second shallow bowl. Dip the fish in flour, then in egg, shaking off excess flour. Next, add the breadcrumbs and shake off the excess. Set it on a clean plate. Place the fish in the airfryer basket and coat with cooking spray. Cook until browned and crispy, 4 to 6 minutes.
Per serving: 168 calories. 18 grams of protein. 16 grams of carbohydrates. 2 grams fat (1 gram saturated fat). 1 gram of fiber. Sodium 491 mg.
Charlyn Fargo is a registered dietitian at SIU School of Medicine in Springfield, Illinois, and current president of the Illinois Academy of Nutrition and Dietetics. If you have any comments or questions for her, please contact her at: [email protected] Or follow her on Twitter @NutritionRD. To learn more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit her Creators Syndicate website at www.creators.com.
Photo credit: Tetiana Bykovets on Unsplash
