“12 Powerhouse Vegetables You Should Be Eating”

 

CREAM OF THE CROP: If you regularly load up your grocery cart with a variety of veggies, you could be well on your way to a healthier and longer life. But which ones should you reach for? Recent research has shown that dozens of vegetables pack a particularly big nutritional punch. Sneaking them into your daily diet couldn’t be simpler.

BEET GREENS: Beet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. One cup raw provides nearly twice your daily requirement. Cooking tip: Sauté a bunch of tender beet greens with some olive oil and garlic for a healthy side dish. Or chop them and add to frittatas, soups, or pasta dishes.

BEETS: Not to be outdone by their tops, ruby red beets are a leading source of nitrates, which are good for your blood pressure. Plus, you get fiber and other nutrients from beets. Cooking tip: Roasting beets boosts their natural sweetness. Wrap each beet individually in foil and bake at 350 F until tender. Or skip the oven. Grate raw beets and add to slaws or as a topping in sandwiches.

MICROGREENS: Great things come in small packages. The baby versions of radishes, cabbages, kale, and broccoli can be higher in nutrients like vitamins C and E than the regular, mature plants. They range in flavors from peppery to tangy. Cooking tip: Try adding a handful of microgreens to sandwiches and salads or use as a garnish for soups.

WATERCRESS: Often overshadowed by arugula, this peppery green can knock any dish into nutritional shape. It’s particularly rich in vitamins A, C, and K, and other antioxidants that are good for you. Cooking tip: Watercress can instantly make sandwiches and salads more lively and fresh-tasting. Or blend the greens into pureed soups.

SWISS CHARD: Two main varieties of Swiss chard are found on store shelves: one with multicolored stems and veins, often called rainbow chard, and another with white stems and veins. Both are great sources of lutein and zeaxanthin, an antioxidant duo that's good for your eyes. At only 7 calories a cup for raw chard, the green giant is waistline-friendly, too. Cooking tip: To preserve its nutritional might, lightly steam chard and toss with vinaigrette. You can also use the leaves instead of tortillas when making soft tacos.

COLLARD GREENS: This Southern favorite contains a wealth of nutritional goodness, including notable amounts of vitamins K and C, folate, and beta-carotene. To boost your daily nutrition, aim to eat about 2 cups of dark, leafy greens like collards every day. Two cups of raw greens are equal to 1 cup of vegetables, and 2.5 cups is recommended daily for a 2000-calorie diet. Cooking tip: Quickly blanch the leaves in boiling water, then chop them and add them to whole-grain or lentil salads.

ASPARAGUS: With an earthy-sweet flavor, asparagus is a good way to load up on folate. Research suggests that this B vitamin is an ally in the battle against high blood pressure. Cooking tip: Shave raw asparagus with a vegetable peeler. You'll get ribbons that are wonderful in salads.

SPINACH: This green has healthy amounts of vitamins C, A, and K as well as manganese. Working 1.5 cups of green, leafy vegetables into your day may lower your odds of getting type 2 diabetes. Cooking tip: Sneak spinach into your daily routine by adding it to scrambled eggs and casseroles or blending it into smoothies.

BABY KALE: Packed with nutrients like beta-carotene, vitamin C, and bone-building vitamin K, kale has been billed as an ultimate super food. Not everyone likes its strong flavor. Enter up-and-coming baby kale. The immature kale leaves are deliciously tender and don’t require any chopping. Cooking tip: Look for baby kale packed in plastic containers alongside baby spinach in supermarkets. Use in wraps, salads, and pasta dishes.

FROZEN PEAS: It’s always a good idea to stash a bag of green peas in your freezer. Each cup of frozen peas delivers an impressive 7.2 grams of fiber. Fiber helps you feel full, so you eat less later. It's also good for your digestion and helps lower cholesterol levels. Cooking tip: Use frozen peas in soups, dips, potato salads, and pasta dishes.

RED BELL PEPPER: You think of it as a veggie, but it's actually a fruit. One medium pepper delivers B vitamins, beta carotene, and more than twice your daily need for vitamin C. Cooking tip: For a fanciful main dish, cut the tops off peppers, remove the inner white membranes and seeds, and then roast until tender. Finish by filling with your favorite whole-grain salad.

BROCCOLI: Broccoli is one of nature’s rock stars. It's a top source of natural plant chemicals shown to help lower the risk of some cancers (though many other things also affect your cancer risk). Each cup of the florets also gives you plenty of vitamins C and K. Cooking tip: Steam the florets for a simple side dish. Or add them into stir-fries, frittatas, and even smoothies that also have naturally sweet things, like fruit, to mask the broccoli taste.

REVIEWED BY: Christine Mikstas, RD, LD, WebMD on August 17, 2020

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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.  

“What to Know About Bananas?”

 

GO BANANAS: This nifty yellow fruit is touted as the first “superfood.” It’s packed with fiber to make you feel full and vitamins that do your body good. Americans go bananas for them. They eat more than 27 pounds a year -- about 90 bananas. That’s more than oranges and apples combined.

GOOD AS GOLD? One large banana is about 8- to 9-inches long and equal to one serving of fruit. It has about 120 calories and 490 milligrams of potassium. That’s 19% of a woman’s daily potassium needs and 15% of a man’s. This nutrient can remove sodium from your body and relax blood vessel walls, which helps manage blood pressure. The golden fruit is also a good source of vitamin B6, which is essential for your immune system, nervous system, and brain.

BRATTY BANANAS: Bananas put the B in the easy-to-digest BRAT diet. Doctors often recommend eating bananas, rice, applesauce, and toast when you’re fighting diarrhea or a tummy ache. Bananas kick-start mucus production in your gut. This helps protect the stomach lining from the acid that may be triggering the heartburn, nausea, or whatever else may be causing the upset.

WORKOUT BUDDY: In one small study, cyclists who ate a banana before a 46-mile ride performed as well as the ones who drank a sports drink before they took off. After the ride, blood tests showed that signs of inflammation, cellular damage, and immune function were the same in those who ate the tropical fruit as in those who drank an electrolyte-replacing drink.

BREAKFAST CHAMPION: Bananas are a breakfast superstar. Peanut butter and banana toast is a favorite morning dish. Their natural sweetness can also help cut the tartness in yogurt or pep up a bowl of hot oatmeal. Folks love to slice them over their cereal too. Bananas add just the right creamy texture to a smoothie. And, this portable, handheld fruit on its own makes a great breakfast on the go.

BANANA OR PLANTAIN? They look very similar, but they don’t taste the same. Your typical supermarket banana, also called a “dessert banana,” is sweet like its alternate name suggests. Plantains, a staple in the diets of many tropical regions, aren’t so sweet. This starchy fruit is too firm to eat raw. In cultures that rely on them, people steam, boil, or fry plantains and serve them more like potatoes.

BANANASPEAK: You may say you’re going to pick up “a bunch of bananas” at the store. But, that’s not exactly right. A single banana is called a finger. These fingers grow together in a group called a hand. Many hands grow together to form a bunch or stalk. A bunch may include as many as 20 hands, far more than you buy at once in the produce section.

THEY DON’T GROW ON TREES (AND OTHER MYTHS): The banana plant is actually a giant herb. The yellow fruit it produces is a berry. You may think they are all curved. But some bananas are long and straight. Others take the shape of a ball. You’ll find many bananas in Ecuador -- the leading grower in the world. The Philippines comes in second. Hawaii is the only U.S. state that grows these yellow berries commercially.

SPLITSVILLE: Not as healthy as a banana alone, the classic banana split is a soda-fountain favorite. The original recipe calls for a scoop of vanilla, chocolate, and strawberry ice cream, whipped cream, and chocolate, pineapple, and strawberry sauce. The banana cut lengthwise is the star of the dish. But even the banana split isn’t spared controversy. Two towns, Wilmington, OH, and Latrobe, PA, both claim to be the birthplace of the decadent dessert.

THE LATEX-BANANA LINK: If you have a latex allergy, you could have a reaction to bananas too. That's because bananas and latex have similar proteins. Symptoms can be mild like an itchy mouth or more severe with hives, wheezing, or even a collapsed throat. You will likely feel symptoms seconds to minutes after eating a banana. If you have had a reaction to bananas in the past, you should avoid the fruit and be careful to make sure they aren't in salads or baked goods.

HOME REMEDY: Banana peels have protective chemicals in them called antioxidants. Some people use the skins in home remedies for skin irritations or to reduce swelling. Folk remedies use the peels to treat bug bites, minor burns, and sunburns. You’re supposed to hold the inside of the peel onto your skin for a few minutes to get relief.

DOS AND DONT'S OF STORAGE: Keep your bananas in a cool dry place. They won’t ripen inside the fridge. Use pineapple or lemon juice to keep them fresh after you’ve sliced them. Otherwise, they’ll turn brown quickly. Don’t store them close to other fruits like apples because they will ripen too fast. Don’t put them in plastic bags either. Your bananas will rot fast and you’ll have to toss them in the trash.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD on November 05, 2020

Harvard T.H. Chan School of Public Health: “Superfoods or Superhype?” “Bananas.” 

The Mayo Clinic: “Go Bananas for … Bananas.” 

Marissa Gutierrez, RD,  Arizona Heart 360, Phoenix, AZ.

American Academy of Family Physicians: “BRAT Diet: Recovering From an Upset Stomach.” 

Medanta: “Foods to Eat and Avoid When You Have an Upset Stomach.” 

San Diego Zoo: “Go Bananas,” “Bananas.” 

Kristin Gillespie MS, RD, LD, CNSC, Virginia Beach, VA.

American Academy of Nutrition and Dietetics: “The Difference Between Bananas and Plantains.” 

Mayo Clinic: “Glycemic Index Diet: What's Behind the Claims.” 

Dole: “Storing bananas correctly Do’s and don’ts.”

National Public Radio: “Late, But Great, Banana Split Centenary.” 

Anaphylaxis Campaign: “Banana.”

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.  

“15 Best Superfoods for Fall”

 

These amazing seasonal foods are the perfect excuse to visit your local farmers market.

FALL SUPERFOODS: The weather is getting cooler, but your produce choices are heating up.
These amazing superfoods are either hitting their peak in the garden or can easily be found in your local farmers market or grocery store. They're the perfect excuse to get cooking on cool nights!

APPLES: Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin—it contains hearty-healthy flavonoids. Health benefits include:

• Full of antioxidants
• 4 grams of dietary fiber per serving

Harvest season: August-November

BRUSSELS SPROUTS: Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar. Health benefits include:

• 1/2 cup contains more than your DRI (Daily Recommended Intake) of vitamin K
• Very good source of folate
• Good source of iron

Harvest season: September–March

PARSNIPS: Though these veggies may resemble carrots, they have a lighter color and sweeter, almost nutty flavor. Use them to flavor rice and potatoes or puree them into soups and sauces. Health benefits include:

• Rich in potassium
• Good source of fiber

Harvest season: October–April

PEARS: The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached. Health benefits include:

• Good source of vitamin C and copper
• 4 grams of fiber per serving

Harvest season: August–February

RUTABAGA: A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon. Health benefits include:

• Good source of fiber
• Good source of vitamin C

Harvest season: October–April

CAULIFLOWER: The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It's wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup. Health benefits include:

• Compounds that may help to prevent cancer
• Phytonutrients may lower cholesterol" "Excellent source of vitamin C

Harvest season: September–June

SQUASH: Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger. Health benefits include:

• Contains omega-3 fatty acids
• Excellent source of vitamin A

Harvest season: October–February

PUMPKIN: A type of winter squash, pumpkin can be used for much more than jack-o'-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes, and even pudding! Health benefits include:

• Rich in potassium
• More than 20% of your DRI (Daily Recommended Intake) of fiber
• Good source of B vitamins

Harvest season: October–February

SWEET POTATOES: These veggies are for much more than Thanksgiving casseroles. More nutritionally dense than their white-potato counterparts, try roasting them—they'll taste delicious, and you may maintain more vitamins than boiling. Health benefits include:

• Excellent source of vitamin A
• Good source of iron
• Anti-inflammatory benefits

Harvest season: September–December

TURNIPS: Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, breadcrumbs, or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients. Health benefits include:

• The roots are a good source of vitamin C
• Turnip leaves are an excellent source of vitamins A, K, and folate

Harvest season: September–April

POMEGRANATES: This slightly sour fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor. Health benefits include:

• A UCLA study showed pomegranate juice has higher antioxidant levels than red wine
• Good source of vitamin C and folate

Harvest season: August–December

DATES: This Middle Eastern favorite is a sweet fruit that is perfect braised in stews, chopped up in desserts, or stuffed with cream cheese or almonds. Health benefits include:

• Low in fat
• Good source of fiber
• Good source of potassium

Harvest season: September–December

KIWI: Use this sweet fruit to add a tropical flavor to your recipes. It's great mixed with strawberries, cantaloupe, or oranges and can be combined with pineapple to make a tangy chutney. Health benefits include:

• More vitamin C than an orange
• Good source of potassium and copper

Harvest season: September–March

GRAPEFRUIT: The signature tartness of grapefruit provides a contrast to other citrus fruit. Add it to mixed greens, combine it with avocado and shrimp, or enjoy a fresh glass of its antioxidant-rich juice. Health benefits include:

• More than 75% of your DRI (Daily Recommended Intake) of vitamin C
• Good source of lycopene
• Contains pectin, which has been shown to lower cholesterol

Harvest season: September–April

TANGERINES: The small and sweet citrus fruits are positively refreshing for Fall recipes. Our favorite flavor combos include almonds, dates, and honey. Juice them with oil, vinegar, and ginger for a to-die-for dressing. Health benefits include:

• Good source of vitamin C
• Good source of beta-carotene

Harvest season: November–April

Health Magazine on September 06, 2018

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.