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Six Foods that taste great AND are good for You!


Can you say, “Guacamole?” Yum! Avocados are rich in a number of vitamins and minerals including: potassium, vitamin B6 and folate (vitamin B9), and vitamin C, E, and K. They contain healthy fat (yes, there is such a thing?) MUFA (monosaturated fat) known to help against build-up of plaque in the arteries by increasing HDL cholesterol to support heart health. Eating avocados is also tied to a lower body weight and BMI.


Loaded with fiber and antioxidant powerhouse vitamin C, apples may help reduce cholesterol and the risk for heart disease, diabetes, and cancer! The “An Apple a Day” saying stands the test of time (and research) by promoting weight loss and helps to improve gut and brain health! Quercetin, a powerful antioxidant in apples may have anti-inflammatory, antiviral, and anticancer properties. Snack on apples to support weight loss. They are low in calories!


These red ruby pearls are jam packed with antioxidants and polyphenols that can neutralize free radicals damage in our cells. They have been shown to reduce inflammation, slow cancer growth, fight infection, reduce arthritis and join pain, and boost brain function! Research has shown that pomegranates may also reduce appetite and help with weight loss!


A particular polyphenol anthocyanin is in blueberries (and pomegranates) that cause the food to be red, blue, or purple. The richer the color the higher the anthocyanin level with an equal level of strength to slow aging, cardiovascular disease, cancer and neurological disorders. Blueberries have also shown to enhance eye vision, eye health, exercise performance and recovery. Add to this list improved cognition and immune function!


What? I thought nuts were high in fat! Yes, but the beneficial Omega-3 fat ALA (alpha-linolenic acid) helps with body weight and body fat reduction. Consuming walnuts is also associated with reducing the risk of cardiovascular disease and a reduction in diastolic blood pressure. Just look at a walnut (sans shell). What does it resemble? Research shows a reduction in cognitive decline in at risk groups of older adults.


This cold-water fish is high in Omega-3 fatty acids, specifically EPA (Eicosapentaenoic acid). Research shows the benefits of EPA rich foods include helping lower the risk of heart disease, high blood pressure, and inflammation. Consuming salmon may also improve the brain and cognitive processing. Vitamins B12, B3, B6, B2, B5, B1 and B9 are a rich line-up of ranging from releasing energy from carbohydrates and fat to breaking down amino acids and transporting oxygen throughout the body.

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