Holiday Eats

Every year I try to plan a balanced meal, but somehow I always wind up adding dishes that are saturated in fat, high in calories, and are stocked full of sugars. This year I decided to break the routine and I found an interesting article at http://www.livestrong.com/article/27532-top-holiday-foods/ and thought I would share it with my readers.


Turkey

Turkey is the meat of choice for almost all Thanksgiving and many Christmas dinners. It is rich in lean protein but offers less than half of the saturated fat of beef. Turkey is an excellent source of the trace mineral selenium. Selenium works as an antioxidant, helping to strengthen the immune system and may help prevent prostate cancer according to the National Cancer Institute's Selenium and Vitamin E Cancer Prevention Trial (SELECT) as well as numerous research studies published in the Journal of Clinical Oncology. Turkey is an excellent source of niacin and vitamin B6, both essential vitamins for energy metabolism. Vitamin B6 is necessary for the synthesis of important brain chemicals, or neurotransmitters, which regulate mood and behaviors.

Cranberries

Whole cranberries are extremely nutritious. There is strong scientific evidence suggesting that cranberries and cranberry juice helps to prevent and tract urinary tract infections according to the American Academy of Family Physicians. Cranberries are rich in a phytochemical (disease-fighting chemical found in plants responsible for the colorful hue of fruits and vegetables) group called anthocyanins. Anthocyanins promote healthy circulation, nerve function, and offer protection against the development of cancer. In addition, cranberries may lower LDL (bad) cholesterol and raise HDL (good) cholesterol.

Sweet Potatoes

Sweet potatoes are a nutritious root vegetable qualified as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of dietary fiber, copper, potassium, vitamin B6, and iron. Vitamins A and C act as antioxidants, preventing free radicals (charged oxygen particles) from damaging healthy cells which is associated with the development of heart disease and cancer. These nutrients may offer anti-inflammatory benefits, which is beneficial for conditions such as asthma according to dozens of clinical studies, including one authored by AR Ness et al., and published in 1996 in the European "Journal of Clinical Nutrition" entitled "Vitamin C status and respiratory function" as well as a research study authored by I Neuman, et al., and published in 1999 by the "Annals of Allergy, Asthma, and Immunology" entitled "Prevention of exercise-induced asthma by a natural isomer mixture of beta-carotene."

Yams

Yams are another nutritious root vegetable popular on holiday dinner tables. They are an excellent source of vitamin C, potassium, manganese, and dietary fiber, and a very good food source of vitamin B6. Vitamin B6 is necessary to break down a toxic substance in the body known as homocysteine. According to the American Heart Association, as well as other authorities, when levels of homocysteine in the bloodstream are too high, direct damage to blood vessel walls may occur, resulting in stroke or heart attack. Yams are also potassium-rich. Potassium plays an important role in decreasing blood pressure (along with calcium and magnesium).

Green Beans

Green beans, or string beans, are loaded with nutrients but very low in calories, which makes them an excellent choice for weight control. They are considered an excellent source of vitamin C, vitamin K (important for bone health and proper blood clotting) and manganese. They are a good source of vitamin A (in the form of beta-carotene), dietary fiber, potassium, and folate. Like sweet potatoes, green beans are rich in the antioxidant vitamins A and C, which may protect against the development of cancer, heart disease, as well as helps to boost the immune system according to the National Cancer Institute.

Enjoy!

The Editor