The Healthiest Fruits for You and Your Kids

Few things compare to the sweetness of fresh-picked strawberries or the luscious first bite of watermelon that leaves juice dripping down your chin.

Fruits are not only delicious but healthful too. Rich in vitamins A and C, plus foliate and other necessary nutrients, they may help prevent heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer and guard against vision loss.

If it’s the vitamins that promote good health, you may wonder if you can just pop supplements. Nope. Sun-drenched peaches and vine-ripened grapes contain more than just vitamins; they’re a complex combination of fibre, minerals, antioxidants and phytochemicals – as well as the vitamins – that work in combination to provide protective benefits. You can’t get all that from a pill.

One of the most nutritious foods available is the avocado. It contains Vitamin E and folate. Avocados contain healthy monounsaturated fats that can help lower cholesterol levels when eaten instead of cancer causing saturated fats. For a heart-healthy boost, replace butter with avocado on your favorite sandwich. Babies love avocadoes because they are easy to eat.

Bananas are also a significant source of folate and potassium. This helps lower blood pressure levels.

Blackberries are rich in fiber and antioxidants. Juicy blackberries get their deep purple colour from the powerful antioxidant anthocyanin, which may help reduce the risk of stroke and cancer.

All cherries are healthy for you but sour cherries are the best. Sour cherries contain more of the potent antioxidant anthocyanin than any other fruit. Anthocyanin may help reduce inflammation and ease the pain of arthritis and gout.

Cranberries are antibacterial and studies show that they can help treat and prevent urinary tract infections. Recent research has also linked cranberries to the prevention of kidney stones and ulcers.

Figs are high in fiber and calcium and help fight disease. They make an excellent substitute for butter or oil in baked goods.

Grapes contain resveratrol, an antioxidant that may help prevent heart disease by reducing blood pressure levels and lowering the risk of blood clots. Resveratrol may also help stop the spread of breast, stomach and colon cancer cells.

With more vitamin C than oranges, kiwis can help in the development and maintenance of bones, cartilage, teeth and gums. They can also help lower blood triglyceride levels (high triglycerides increase the risk of heart disease).

Mangoes are super- high in the antioxidants lutein and zeaxanthin, which may help protect vision and reduce the risk of age-related macular degeneration (the leading cause of blindness in adults).

Try snacking on peaches and pears for a nutritious snack. Much of the fibre found in pears is soluble, which can help prevent constipation. Soluble fibre may also help reduce blood cholesterol levels and prevent heart disease.

High in vitamin A, peaches help keep the immune system running well and can help fight off infections.

In the next blog I will discuss even more nutritious fruits that are fantastic choices for you and your kids to eat.

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Nutrition Trends Mom Should Know About

There are a lot of buzzwords flying around when it comes to nutrition lately. For instance take a look at antioxidants. Have you ever wondered just what they are.

Antioxidants are powerful substances that protect us against free radicals, which are harmful molecules in our bodies. Don’t panic. Free radicals come from pesticides, toxins and smoking, but they also are a part of aging that is not easily reversed.

Free radicals can also damage your body’s cells and can lead to early aging, diabetes, cancer and heart disease. Antioxidants from the vitamins, minerals and phytochemicals in food help stop free radicals from attacking and damaging cells. They are found in colorful veggies and fruits, black and red beans and fruit. The best source is leafy green vegetables.

Nutritionists have also been talking a lot about Vitamin D lately. Studies show that getting enough vitamin D may help decrease your risk of heart disease, multiple sclerosis, cancer and flu. This vitamin is also vital for promoting normal bone growth, reducing inflammation and helping your immune system stay in top shape. However, up to 66 per cent of us don’t get enough vitamin D for disease prevention.

Vitamin D is found in only a few foods, such as milk, margarine, fish and eggs. That’s why supplements are a good option to discuss with your doctor.

These recommendations from Health Canada. Children should get 200 international units (IU) a day; adults, 400 to 600 IU a day. The Canadian Cancer Society encourages adults to take 1,000 IU a day in the fall and winter to reduce the risk of colorectal, breast and prostate cancers.

Another buzz word is prebiotics. Prebiotics are a type of not digestible fiber that helps probiotics grow and thrive in your gut. An extract of chicory called inulin is a popular prebiotic fibre that’s added to packaged foods such as cheese, yogurt, pasta and beverages. Look for it on the ingredient panel of foods; it’s listed 
as “inulin” or “chicory root extract.” It is good for you and your kids.

Most of us consume one to four grams of prebiotics per day from the foods we eat. To up your intake, choose these foods more often: chicory, onions, garlic, soy, dandelion greens, Jerusalem artichokes, whole grain wheat, barley, and foods enriched with inulin, such as cheese, pasta, yogurt and bread.

I will get into more nutrition buzz words in my next blog.

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