Some healthy things to add to your diet that won't break the bank
I found this item on a NY Times blog and thought it was interesting.
According to the blog, Jonny Bowden, a nutritionist and author has created a list of foods that people should eat.
Sometimes, when you find these list, there are items like Goji berries and Purslane, that you just can't find at the average grocery store. You might be able to find them at a specialty market or online, but the cost will break your budget. I like this list because it includes every day items that are affordable.
The next time you do your shopping, grab one or two of these items to boost your health.
- Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
- Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
- Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.How to eat it: Chop and saute in olive oil.
- Cinnamon: May help control blood sugar and cholesterol.How to eat it: Sprinkle on coffee or oatmeal.
- Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.How to eat: Just drink it.
- Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.How to eat: Wrapped in prosciutto and baked.
- Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.How to eat: Roasted as a snack, or sprinkled on salad.
- Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.How to eat: Mix with scrambled eggs or in any vegetable dish.
- Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
- Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.How to eat: Mix with a little butter, cinnamon and nutmeg.
