What should you be eating in 2015?

     I want to give you a list of foods you should be eating more of this year, along with why. Back in the middle of 2014 the Center for Disease Control did a study on the top foods that prevent chronic disease, some of these come from that list, as well as from other research I have done.

 

Watercress – This is a water plant (grows mainly in water). It helps to lower blood pressure, 2 cups can provide you with vitamins K, C, A, E and B6. It also gives you a great amount of calcium, manganese, potassium and thiamin. Watercress is great in salads and to add to sandwiches instead of lettuce.

 

Chinese cabbage – Great for the brain because it’s full of vitamin K. It has a lot of cancer preventing components, such as lupeol and sulforaphane. Chinese cabbage also helps regulate blood sugar levels. It’s a great low carb option; cabbage is great sautéed with garlic and onions as a side to your lean protein of choice.

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Beet Greens – These are the tops to the actual beets. They are a great source of fiber! It’s full of antioxidants and some studies have also shown that the vitamin K in beet greens can help with blood clotting and bone strength.  Beet greens can be roasted in the oven, or sautéed like the cabbage.

 

Avocado – They are full of good for you fats. Avocado provide the body with more potassium then a banana, which is good because that is the nutrient most people are not getting enough of. Adding avocados to your foods can not only help with the benefits I have listed but it can help absorb nutrients from other plant foods.  Vitamin A, D, E, and K are fat soluble, which means they need to be combined with a good fat so the body can utilize them in the best way and avocados are perfect.  Just add it on top of salads or smear it on a whole grain toast and enjoy the benefits.

 

Kaniwa (baby quinoa) – This version of quinoa is a great whole grain alternative. It is a great source of amino acids and iron, its gluten free and vegan. Unlike its bigger counterpart it has more protein. You can make kaniwa into a salad with various vegetables.

 

     I hope this list has something new to you, and you take the time to try some of them. I know I will have fun trying new recipes with them all. Enjoy trying something new and good for you this year!

Live Healthy,

    Nadia