Nine Ways to a Healthier You!
Fall 2012: blueberriesThe human body needs nutrient-rich foods to help encourage healthy cell growth, help it function properly, and give us the energy to get up and go.  That’s where “super foods” come in—a group of foods containing high-powered, disease-fighting micronutrients.

“There’s no magic pill that can reverse aging and prevent disease,” says Heather Denis, diabetes educator for Harrison Nutrition Services. “But these super foods come very close to doing just that.”

Super foods to add to your diet
1. Dark green vegetables, such as spinach, broccoli, and other greens, are a good source of calcium; magnesium; folate; polyphenols; fiber; and vitamins A, C, and K.

2. Berries, such as blueberries, blackberries, and strawberries, contain antioxidants that slow aging, promote memory, and prevent urinary tract infections.

3. Legumes, including black beans, lentils, and soy beans, are a great source of iron, help lower cholesterol, and promote healthier blood vessels.

4. Orange fruits and vegetables, such as sweet potatoes, carrots, and squashes, contain beta carotene to protect the eyes and promote the immune system and cardiovascular health. 

5. Whole grains, including brown rice, wheat, and oats, are rich in complex carbohydrates and high in nutrients, and help reduce the risk of heart disease and certain types of cancer.

6. Cold water fish, including salmon, tuna, and sardines, has the highest level of omega-3 fatty acids, which has been shown to reduce triglyceride levels, the risk of heart disease, and irregular heartbeats, and decrease inflammation.

7. Tomatoes are rich in vitamin C and carotenes, are great immune boosters, and support prostate health.

8. Cultured dairy products, such as live active cultured yogurt, kefir milk, and buttermilk, contain probiotics that aid digestion, boost the immune system, and break down cholesterol.

9. Chocolate is rich in flavonols, which reduce the risk of blood clots and lower cholesterol. For the greatest benefit, look for dark chocolate made with at least 40 percent cacoa.
You're not alone!
Whether your eating and lifestyle habits need a gentle boost, or you're troubled by a specific health condition, Harrison's nutrition services can help.  For an appointment or more information, call 360-744-6910 or visit nutrition services.