“Berries and Their Health Benefits”

 

BLUEBERRIES: The deep blue of these berries does more than make a pretty pie. The color comes from potent compounds called anthocyanins. Scientists think these antioxidants may help protect you from cancer, heart disease, and dementia, and boost your immune system. But we need more research to know for sure. Eat these juicy gems fresh or frozen. They have water and fiber, which fill you up without wrecking your diet. A half-cup has about 40 calories.

ACAI BERRIES: These grape-like fruits (pronounced “ah-sigh-EE”) are often called a superfood, because they may have more antioxidants than other berries. Those nutrients can stop cell damage that can lead to many diseases. Still, more research will help us know how much they can help. Enjoy fresh or frozen acai berries but check with your doctor before you take them as supplements. Large doses can be harmful and may affect how some medicines work.

AVOCADO: Surprise! Avocados are single-seeded berries. Their soft green flesh is loaded with vitamins, minerals, and healthy fats. Avocados can help your heart, support weight loss, and may keep you healthy as you get older. Slice and add to salads, blend into smoothies, or spread onto sandwiches instead of mayonnaise. Just don’t overdo it. One serving is 1/5 of an avocado.

BLACKBERRIES: Blackberries have a lot of polyphenols, chemicals that may cut inflammation that leads to heart disease and cancer. The berries may also help your small intestine break down sugar better, which could lower your odds of type 2 diabetes. Eat them fresh or frozen if you can. A cup of plain blackberries has 7 grams of sugar. The same amount canned in heavy syrup has over 50 grams. Boysenberries and marionberries are types of blackberries.

STRAWBERRIES: These sweet, heart-shaped fruits are full of vitamin C, folic acid, fiber, and antioxidants. They may help lower high blood pressure and cholesterol, help you manage blood sugar, and fight the effects of aging on your brain. Since strawberries spoil quickly, buy them often. To reap the most health benefits, don’t wash or hull them until you’re ready to eat and enjoy.

GOJI BERRIES: Sometimes called wolfberries, they've been part of Chinese medicine for thousands of years. They have vitamins (C, B2, and A), iron, and antioxidants. Scientists have looked for proof that they boost immunity, fight heart disease, help the brain, aid digestion, and prevent cancer, but so far, they don't know for sure. Only eat them ripe. Unripe ones can be toxic. And don’t eat them if you’re pregnant, nursing, or taking blood thinners.

CRANBERRIES: If you tend to get urinary tract infections, you may have downed cranberry juice. It won’t treat UTIs, but cranberry supplements may cut your odds of getting them later. The berries may make it less likely bacteria will stay in your stomach and cause infections. Scientists are studying if they can prevent cancer and boost heart health. Watch how much of the juice you drink: Too much may upset your stomach and lead to kidney stones.

ARONIA BERRIES: These dark purple berries, also known as chokeberries, are high in vitamins, minerals, and nutrients. Because of that, researchers are checking into whether they can help prevent cervical, skin, breast, and colon cancers. Scientists are also studying if aronia berries could help fight liver and heart disease and even obesity. Look for them fresh or frozen at the store. You can also sip aronia-infused tea.

ELDERBERRIES: For hundreds of years, people used them to fight colds and flu. A few studies suggest that their extract may shorten flu symptoms if you take them in the first day or two. Only eat cooked elderberries -- raw ones or their leaves can make you sick. Also, women who are pregnant or breastfeeding or anyone with immune system problems shouldn’t have the berries at all. Don’t use them if you take diabetes medicines, diuretics, or laxatives.

RED RASPBERRIES: As far back as A.D. 4, parts of raspberry plants were used to treat morning sickness and stomach pain. Now we know the berries themselves have power. Raspberries are loaded with nutrients that may help fight different types of cancer and others that may protect your brain. Although you can find some of these same substances in diet supplements, treat yourself to fresh raspberries. They’ll give you the most benefits.

CLOUDBERRIES: A 2/3-cup serving of these peach-colored berries has twice the vitamin C of a glass of orange juice. They’re also rich in antioxidants, which is one reason you’ll find them as an ingredient in some skin care products. It’s best to eat the berries the same day they’re picked, but you can also freeze them for up to 2 years.

KIWIBERRIES: You probably know their fuzzy, egg-shaped cousin, the kiwi fruit. These grape-sized berries are about the same in taste and nutrition. They have lutein, which helps protect your eyes; zinc for healthy skin, hair and nails; and potassium, which helps you get a better workout. Since their skin is fuzz-free, they’re easy to pop into your mouth for a quick, sweet snack.

BILBERRIES (HUCKLEBERRIES): These berries have long been thought to improve vision. (World War II pilots ate bilberry jam in hopes of making their night vision better.) While their extract may help prevent eye problems like macular degeneration and cataracts, we need more research to know for sure. Ask your doctor before you take bilberry extracts or supplements. But enjoy the sweet-tart flavor of fresh ones in late summer and early fall.

GINSENG BERRIES: In Chinese medicine, the root of the ginseng plant is a common treatment. But what about its berries? Studies of mice showed they may be able to lower cholesterol, fight cancer, and lower gut inflammation. If you have diabetes, there’s some evidence that ginseng berry juice could help you control your blood sugar and weight. Look for ginseng berry extract in skin products, too. It may help fight skin damage and the effects of aging.

GOOSEBERRIES: These fruits can be light green, pink, or red when they get ripe. In India, one type, amla, has long been used to treat colds and fever, help digest food, and as hair tonic. Now, some evidence suggests these berries could help fight cancer, boost liver health, prevent osteoporosis, and treat parasites and infections. But scientists need to do more research. Enjoy them fresh or cooked but ask your doctor before you start a supplement.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on April 17, 2020

American Institute for Cancer Research: “AICR’s Foods That Fight Cancer: Blueberries.”

American Chemical Society: “Blueberries, the well-known ‘super-fruit’ could help fight Alzheimer’s.”

U.S. Department of Agriculture: “Blueberries.”

Mayo Clinic: “What are acai berries and what are their possible health benefits?”

Northwestern University Women’s Health Research Institute: “Science and the Acai Berry.”

NC State: Plants for Human Health Institute: “Blackberries.”

Oregon State University/Berry Health Network: “Blackberries,” “Red Raspberries.”

UT El Paso/Austin Cooperative Pharmacy Program & Paso del Norte Health Foundation: “Herbal Safety: Goji.”

National Health Service: “Do goji berries deserve their A-list status?”

NIH/National Center for Complementary and Integrative Health: “Cranberry,” “Bilberry.”

Journal of the Science of Food and Agriculture: “American cranberries and health benefits -- an evolving story of 25 years.”

International Journal of Environmental Research and Public Health: “Inorganic Macro- and Micronutrients in ‘Superberries’ Black Chokeberries (Aronia melanocarpa) and Related Teas.”

U.S. Department of Agriculture/National Institute of Food and Agriculture: “Investigating the Health Benefits of Berries.”

Memorial Sloan Kettering Cancer Center: “Elderberry.”

University of Alaska Fairbanks Cooperative Extension Service: “Cloudberries.”

California Kiwifruit Commission: “Health and Nutrition.”

Plant Foods for Human Nutrition: “The Nutritional and Health Benefits of Kiwiberry (Actinidia arguta) -- a Review.”

Advances in Gerontology: “Dietary supplementation with bilberry extract prevents macular degeneration and cataracts in senesce-accelerated OXYS rats.”

USDA Forest Service: “Huckleberries.”

University of Minnesota Extension: “Currants and gooseberries in the home garden.”

European Journal of Cancer Prevention: “Amla (Emblica officinalis Gaertn,) a wonder berry  in the treatment and prevention of cancer.”

Food & Function: “Hepatoprotective properties of the Indian gooseberry (Emblica officinalis Gaertn): a review.”

Pharmacological Research: “Emblica officinalis (Amla): A review for its phytochemistry, ethnomedicinal uses and medicinal potentials with respect to molecular mechanisms.”

The American Journal of Chinese Medicine: “Multiple Effects of Ginseng Berry Polysaccharides: Plasma Cholesterol Level Reduction and Enteric Neoplasm Prevention.”

International Journal of Nanomedicine: “Ginseng-berry mediated gold and silver nanoparticle synthesis and evaluation of their in vitro antioxidant, antimicrobial, and cytotoxicity effects on human dermal fibroblast and murine melanoma skin cell lines.”

Journal of Food Science: “American Ginseng Berry Juice Intake Reduces Blood Glucose and Body Weight in ob/ob Mice.”

Critical Reviews in Food Science and Nutrition: “Hass Avocado Composition and Potential Health Effects.”

Produce for Better Health Foundation: “Top 10 Ways to Enjoy Avocados,” “About the Buzz: Are Strawberries the Superfood You’ve Been Eating Your Whole Life?”

Critical Reviews in Food Science and Nutrition: “Potential Impact of Strawberries on Human Health: A Review of the Science.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Know Your Leafy Greens”

 

WHAT’S SO GREAT ABOUT GREENS? They’re super foods at their finest, rich in all kinds of vitamins and minerals. High in fiber and low in calories, greens can help manage your weight while special plant compounds may lower your risk of some cancers, heart disease, and osteoporosis (a disease that causes brittle bones). And yes, they can taste good!

ARUGULA: Don’t let the wispy leaves fool you. These pungent greens, sometimes called “rocket,” have a peppery kick. And although arugula looks fragile, it’s more nutrient-dense than carrots, tomatoes, and even sweet potatoes, which may help you avoid chronic disease as part of a healthy lifestyle. Bonus: Whether you have a garden or an indoor planter, arugula is easy to grow.

SPINACH: The natural compounds in this mild-tasting green can help stave off a host of health issues from age-related eye problems and anemia (a lack of iron) to Alzheimer’s. Spinach’s combo of low sodium and high potassium may even help control your blood pressure. One cup cooked has only 41 calories and just over 4 grams of fiber. Add a handful of spinach to eggs, pasta, soups, sauces, and smoothies.

CHARD: You’ve probably seen the large leaves and brightly colored stems of the “rainbow” variety of chard. It’s in the same plant family as beets. Its nutrients help keep your bones and brain healthy, lower blood pressure, and improve how well food moves through your gut. Chard is also a rich source of iron. (Eat it with a food that’s rich in vitamin C, like tomatoes, and your body absorbs even more.) To cook, treat chard leaves like spinach and its stems like asparagus.

KALE: This leafy green is almost the poster child of leafy greens, thanks to the calcium, potassium, and vitamins A, K, B6, and C it contains. Its slightly bitter flavor is good in salads, especially paired with something sweet like diced apples or dried fruit. You can also steam, stir-fry, or roast kale leaves and break them up into “chips.” Choose a bunch with leaves and stalks that are firm and deep green. Store up to five days in your fridge. Any longer and your kale will toughen.

MUSTARD GREENS: Think of these greens as a mustard-flavored version of kale. Their pungent flavor makes them a good match with sausages, creamy sauces, and cheese-based dishes, and the sturdy leaves are firm enough to hold up in a soup. Too spicy for you? A dash of lemon juice or vinegar will tone down cooked mustard greens.

TURNIP GREENS: If you love soul food, chances are you’re already a fan of turnip greens. But did you know that they’re a great source of calcium, which keeps your bones and teeth strong? While some recipes call for turnip greens to be fried in bacon grease, they’re just as tasty slow cooked in broth and a splash of canola oil, honey, and apple cider vinegar.

COLLARD GREENS: One serving has 338 micrograms of vitamin A, more than a third (for men) to a half (for women) of your daily requirement. A member of the cabbage family, collards grow in a bouquet. Their large leaves collect soil, so rinse them well before use. Many beloved soul food and Southern recipes call for collard greens to be slow cooked with pork. To cut the saturated fat, skip the meat and sauté them in a little oil and season with your choice of spices.

BOK CHOY: Toss some chopped bok choy into your next stir-fry. Also called “Chinese cabbage,” it has crunchy white stems and delicate green leaves. It’s a great source of vitamins A and C, plus folate. Bok choy is also a “cruciferous” veggie, like arugula, Brussels sprouts, and cauliflower. Natural compounds in those veggies may help lower your risk of some types of cancer.

ROMAINE: The darker the green, the better it is for you, but don’t count out this main feature of Caesar salads. Romaine still has 17 times more vitamin A than plain old iceberg. (Not to mention more calcium, folate, and vitamin C.) Always wash your romaine, even the pre-bagged kind, before eating. It’s been linked in recent months to outbreaks of E. coli, a germ that causes severe cramps and diarrhea.

ICEBERG LETTUCE: This lightweight lettuce doesn’t have enough nutrients to count as a great-for-you green. It’s more than 90% water. Still, it can fill you up with few calories and zero fat and cholesterol. Choose a head with fresh outer leaves. Rinse and dry well, then store in a plastic bag in your fridge for up to a week. Pump up an iceberg salad by mixing in other veggies such as beets, carrots, and spinach.

IT CAN BE EASY BEING GREEN: To reap all the benefits of leafy greens, aim to eat at least 1 1/2 to 2 cups each week. (Keep in mind that cooked greens shrink by half.) To keep it simple, start by chopping up new kinds of greens and adding them into the usual type of salad you make. Have a picky palate? Toss with a citrus salad dressing. The sweet-sour taste will tone down the bitter tang that some greens have.

HOW TO CLEAN AND STORE: Rinse your greens, even if they come in a bag (not all bagged ones are pre-washed, and a rinse can’t hurt). A salad spinner can help quickly wash and dry leaves. (Too much handling and you can bruise them.) Have large leaves to clean? Dunk into a large bowl of cold water and swish around so the dirt sinks to the bottom. Then gently pat dry with a towel. Keep any leftover greens in the crisper drawer of your fridge.

RAW OR COOKED? It’s a toss-up as to whether cooked or uncooked greens are better for your health. Raw greens tend to be higher in some vitamins, such as vitamin C. Yet cooking them can increase some other nutrients. (For instance, 1 cup of raw spinach has 30 milligrams of calcium, while the same amount of cooked spinach has 245 milligrams.) To get the best of both worlds, eat a mixture of both raw and cooked leafy greens.

HOW MUCH IS TOO MUCH? Leafy greens are great for most people. The more, the better. But if you take a blood-thinning drug, check with your doctor before you put them on the menu. Many greens, such as spinach, kale, collards, and chard, are high in vitamin K. Too much in your body can lessen a blood thinner’s effect. And if you’re on a low-oxalate diet to help prevent kidney stones, you might need to limit some greens such as spinach. Your doctor can let you know.

REVIEWED BY: Christine Mikstas, RD, LD WebMD on September 11, 2020

SOURCES:

Eatright.org/Academy of Nutrition and Dietetics: “Different Kinds of Lettuces and Greens,” “Tips to Help Kids Enjoy Fruits and Veggies,” “The Beginner’s Guide to Cruciferous Vegetables,” “Foods to Prevent Iron Deficiency,” “Healthy Soul Food, Your Way,” “How to Get Your Kids to Eat Dark, Leafy Greens,” “Food Sources of 5 Important Sources for Vegetarians.”

Mayo Clinic: “Healthy Recipes: Caesar Salad with Grilled Chicken,” “Warfarin Diet: What Foods Should I Avoid?” “Slide Show: 10 Great Health Foods.”

Mayo Clinic Health System: “The Many Types and Health Benefits of Kale,” “Get Your Fill of Fall Superfoods.”

Fruits & Veggies – More Matters: “Iceberg Lettuce: Nutrition, Selection, Storage,” “Collard Greens: Nutrition, Selection, Storage,” “Bok Choy: Nutrition, Selection, Storage.”

Cleveland Clinic: “Dehydrated? These 7 Foods Will Satisfy Your Thirst and Hunger,” “Kale vs. Spinach; Which is Heart-Healthier?” ”Living with Irritable Bowel Syndrome,” “Crunchy and Cruciferous: You’ll Love This Special Family of Veggies,” “Kidney Stones: Oxalate-Controlled Diet.”

U.S. Department of Agriculture Agricultural Research Service: “Dark, Green Leafy Vegetables,” “Basic Report: 11457, Spinach, raw,” “Basic Report: 11458, Spinach, cooked, boiled, drained, without salt,” “Basic Report: 11162, Collards, cooked, boiled, drained, without salt.”

Center for Urban Education About Sustainable Agriculture: “Collard Greens.”

Chicago Academy of Nutrition and Dietetics: “National Spinach Day.”

Michigan State University Extension: “Get calcium and vitamin D by growing and eating vegetables and fruit.”

University of Massachusetts at Amherst/New England Vegetable Management Guide: “Beet and Swiss Chard.”

Tufts University/New Entry Sustainable Farming Project: “Swiss Chard,” “Mustard Greens.”

University of Wyoming Extension/ Nutrition and Food Safety: “Seeing (Leafy) Green.”

Preventing Chronic Disease: “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach.”

The University of Rhode Island: “Make Like Popeye: The Powerful Benefits of Science.”

FDA: “FDA Investigating Multistate Outbreak of E. coli 0157: H7 Infections Linked to Romaine Lettuce from Yuma Growing Region.”

Institute of Medicine: National Academies: “Dietary Reference Intakes (DRIs): Vitamins.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

 

“The Healthiest Nuts for Your Body”

 

All nuts are packed with good-for-you fats, protein, vitamins, and minerals. But some types are ideal for your brain, heart, and more.

SHOULD YOU GO NUTS: Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes. Here's a look at the benefits of different types of nuts, as well as the best packaged products on supermarket shelves today.

HEALTHIEST NUTS FOR WEIGHT LOSS (ALMONDS, CASHEWS, PISTACHIOS): All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics. The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)

HEALTHIEST NUTS FOR YOUR HEART (WALNUTS): While all nuts contain heart-healthy monounsaturated fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants. Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

HEALTHIEST NUTS FOR YOUR BRAIN (PEANUTS): Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.

HEALTHIEST NUTS FOR MEN (BRAZIL NUTS, PECANS): Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein. Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH) or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.

HEALTHIEST NUTS FOR DISEASE PREVENTION (ALMONDS): Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors.

BEST SNACK PACKAGING FOR NUTS (CHOOSE 100- TO 200-CALORIE PACKS): Because nuts are so high in calories (and so tasty, to boot!), it's important to practice portion control when eating them as a snack. We love Blue Diamond Almonds 100-calorie snack packs, available in a wide range of flavors, including Wasabi & Soy Sauce and Toasted Coconut. Want more variety? Pick up Planters NUTrition Wholesome Nut Mix on-the-go packs, each containing a 200-calorie mix of cashews, almonds, and macadamia nuts.

BEST NUTS FOR CHOCOLATE LOVERS (GO FOR COCOA-DUSTED ALMONDS): Rather than hiding your nuts under a thick layer of sugary chocolate candy—think Jordan almonds or peanut M&Ms—keep it simple with Emerald’s Cocoa Roast Almonds. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have 150 calories, 13 grams fat, and 1 gram of sugar per ounce.

BEST NUTS FOR YOUR SWEET TOOTH (TRY ALL-NATURAL GLAZED NUTS): Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? Look no further than Sahale Snacks glazed nuts in flavors like Almonds with Cranberries, Honey, and Sea Salt (160 calories, 11 grams fat, 5 grams protein per ounce) or Cashews with Pomegranate and Vanilla (150 calories, 10 grams fat, 4 grams protein per ounce). They're sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams of sugar per ounce. Just be careful not to eat the whole bag!

BEST NUTS FOR A SALT CRAVING (LOOK FOR 'LIGHTLY SALTED'): If you don't have high blood pressure or haven't been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won't hurt you, says Caplan, who has a private nutrition practice in Vienna, Virginia. Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too: Some brands, like Back to Nature Salted Almonds (75 mg sodium), contain less salt than others.

BEST TRAIL MIX (RAW NUTS, SEEDS, AND DRIED FRUIT): Trail mix is available in countless varieties and from countless brands. "Look for trail mix with raw nuts," suggests Caplan. "Or if the nuts are roasted, look for the words 'dry roasted' rather than 'oil roasted.'" Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds; just pay attention to the calorie count and serving size. We love (160 calories, 12 grams fat, 8 grams protein per ounce) of organic almonds, pumpkin seeds, and dried tart cherries. If you're more of a granola guy or gal, treat yourself to a quarter cup of Bear Naked’s Banana Nut mix (140 calories, 7 grams fat, 3 grams protein) with almonds and walnuts.

BEST NUT BUTTER (KEEP INGREDIENTS SIMPLE): When choosing a nut butter, look for spreads with the fewest ingredients possible: Just nuts (and salt, if you want). Arrowhead Mills Organic Peanut Butter, for example, contains 100% dry-roasted peanuts, and has 190 calories, 17 grams fat, and 8 grams protein per 2 tbsp serving. (We also like their creamy cashew and almond butters, which do contain some natural canola oil.) Keep natural peanut butter in the fridge, advises Caplan, to keep it from going rancid and to prevent oily separation.

BEST WAY TO EAT NUTS (PAIR THEM WITH A HEALTHY CARB): Now you know all about which nuts are good for what—but to get the most health benefits, it's also important to pay attention to how you eat them. "Nuts are a great thing to eat when you're having a carbohydrate like fruit or juice, because it helps slow down digestion and the breakdown of sugar," says Caplan. A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or pear. On the go? Pick up a 150-calorie pack of Earthbound Farms Dippin' Doubles Apples & Peanut Butter (11 grams fat, 5 grams protein).

BEST NUTS OVERALL (A MIXED BAG!): So, which is the healthiest nut overall? A 2004 review in the Harvard Medical School Family Health Guide tackled this tough question. Luckily, they concluded, we don't have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants. We like: 365 Everyday Value Roasted & Salted Deluxe Mixed Nuts.

BY: Amanda MacMillan, Health Magazine, September 18, 2019

 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.