Supermarket Staples: How many are in your carts?
Potatoes
Potatoes are one of the richest sources of starch, vitamins, minerals and dietary fiber. provides calories, however, they contain very little fat and no cholesterol.
They are very good natural sources of both soluble and insoluble fiber. The dietary fiber in them increases the bulk of the stool, thus, it helps prevent constipation, decrease absorption of dietary cholesterol and thereby lower plasma LDL cholesterol. Additionally, the rich fiber content also helps protect from colon polyps and cancer.
The fiber content aids in slow digestion starch and absorption of simple sugars in the gut. It thus help keep blood sugar levels within the normal range and avoid wide fluctuations. For the same reason, potato is considered as reliable source of carbohydrates in diabetics.
The tubers are one of the richest sources of B-complex group of vitamins such as pyridoxine (vitamin B6), thiamin, niacin, pantothenic acid and folates.
Fresh potato along with its skin is good source of antioxidant vitamin; vitamin-C. Regular consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
They also contain adequate amounts of many essential minerals like Iron, manganese, magnesium, phosphorous, copper and potassium.
Red and russet potatoes contain good amount vitamin A, and antioxidant flavonoids like carotenes and zeaxanthins.
Recent studies at Agricultural research service (by plant genetics scientist Roy Navarre) suggests that flavonoid antioxidant, quercetin present in potatoes has anti-cancer and cardio-protective properties.
Berries
In general, berries are naturally high in antioxidants - compounds that may slow cancer growth. The darker the berry, the greater its phytochemical content and the more likely its reputed health benefits.
BLUEBERRIES
- are packed with antioxidant power, which comes from high levels of anthocyanins, a type of flavonoid or plant compound. They also contain significant amounts of micronutrients and fibre.
- Blueberries improve insulin sensitivity in overweight men and women, and lower blood pressure levels in pre-diabetic men and women without raising blood sugar. Anthocyanins cause blood vessels to relax and increase production of nitric oxide that helps in maintaining normal blood pressure.
- Berries also have anti-inflammatory effects and may be a memory-protecting food.
- The resveratrol found in blueberries may help prevent macular degeneration, a disease of the retina and the leading cause of blindness.
- Like the cranberry, blueberries help prevent bladder infections by preventing bacteria from attaching to the walls of the bladder.
- Billberries, a close cousin of the blueberry, promotes eye health and protect against glaucoma and cataract progression. Processing the berries can cause a significant decrease in the anthocyanin content. So it is highly recommended to eat them fresh.
RASPBERRIES
- A high-fibre powerhouse, raspberries also have calcium, magnesium, phosphorus, potassium, vitamin C and bone-building vitamin K.
- They also are a good source of several B vitamins, including folic acid and niacin.
- Raspberries have higher levels of ellagic acid than strawberries; ellagic acid has been shown "to be a powerful antioxidant and toxic to cancer cells".
- They may also be a natural treatment for arthritis, due to their high anthocyanin content.
- black raspberries, which have antioxidant, anti-cancer and anti-inflammatory properties, can also prevent colorectal tumours.
- Noted: Before freezing, add some lemon juice to help them maintain their colour.
CRANBERRIES
- A close relative of the blueberry, cranberries have the same blue-red anthocyanin flavonoids.
- The tart, red berry is an excellent source of vitamin C and fibre, as well as a good source of manganese and copper.
- "proanthocyanidins" in cranberries may prevent bacteria, such as E. coli, from clinging to the cells along the walls of the urinary tract and causing infection.
- Cranberries may reduce the ability of H. pylori bacteria to live in the stomach and cause ulcers and reduce dental plaque.
- cranberry compounds reduce the growth and proliferation of breast, prostate and colon tumour cells.
- Cranberry treatment reduces bladder cancer and lymphoma.
- Noted: Dried cranberries are high in calories. Bottled cranberry drinks and cranberry cocktails are usually loaded with added sugar. Drink it unsweetened; mix with half a glass of apple juice.
STRAWBERRIES
- are an excellent source of vitamins C and K, dietary fibre, flavonoids (anthocyanidins) and the plant compound ellagic acid.
- They also contain calcium, magnesium, phosphorus and potassium.
- are also potent antioxidants and have been shown to reduce cardiovascular risk factors, such as elevated blood pressure, hyperglycemia and inflammation.
- Supplementing with freeze-dried strawberries can improve bad cholesterol levels in people with metabolic syndrome.
- ellagic acid inhibited the growth of tumours caused by certain carcinogens.
- Noted: Consider buying organic; strawberries are among the most heavily sprayed with pesticides and other agricultural chemicals.
- They can also cause allergic reactions. They retain more of their vitamin C content if left whole.
ACAI (AH-SIGH-EE) BERRIES
- The round, purple-black fruit, which tastes like a blend of berries and slightly bitter chocolate, is packed with antioxidants, essential fatty acids and fibre.
- It also contains iron, calcium fibre and heart-healthy fats.
- The antioxidant power depends on how the berry is eaten. Straight acai has the most nutrients, but it's not readily available.
- Some cosmetics and beauty products contain acai oil on the ingredient list, but there's no evidence of health benefits.
- Noted: Beware, there no evidence the berries promote weight loss any more than any other fruits. Because fresh acai is only available in the Amazon rainforest of Brazil, look for it in juice or pulp form or powder.
- Just two tablespoons of powder - sprinkled on cereal, yogurt or smoothies - meets the suggested daily dose of antioxidants.
- Heating it may diminish some of its antioxidants.
Frozen Veggies
buying cheaper, frozen veggies may not only be better for your wallet but also for your diet as they retain more nutrients than their fresh counterparts.
An advantage that frozen vegetables have over canned is that many brands contain little or no added salt because the freezing process by itself is able to stop bacterial growth.
frozen vegetables are nutritionally better than out-of-season imported fresh ones.
Lean Pork
It’s called the other white meat because there are certain cuts of pork that qualify as a lean protein. Particularly pork tenderloin, generally referred to as pork loin, is an excellent lean protein with fat burning properties.
Pork often gets a bad reputation, but lean cuts such as pork tenderloin offer surprising health benefits.
One serving of pork loin is 4 ounces and has 121 calories per serving. Pork loin has a low fat count—just 4 grams per serving—no carbs and no fiber. But what it also shows is an amazing 22 grams of protein per 4 ounces of pork loin!
Pork loins also provide us with plenty of essential vitamins, with high levels of thiamin (52%), niacin (37%), vitamin B6 (30%), riboflavin (21%) and 8 percent of your daily value of vitamin B12. These vitamins are essential for successful fat loss as well as improved health.
When it comes to minerals, pork loin nutrition facts are packed with them all. Phosphorus, potassium, selenium and zinc are found in large numbers in one serving of pork loin, while calcium, iron, magnesium and manganese are found in lower—but not insignificant—quantities.
The health benefits of pork loin includes fat burning, helps keep your energy levels high while building red blood cells to stave off illness and boost immunity. The B vitamins also adds many health benefits to pork loin, including producing healthy nerve tissue, transport amino acids, helps the nervous system function properly and maintains healthy digestion. Niacin, a B vitamin, also helps maintain healthy skin while releasing energy from the foods you eat…like pork loin.
Many of the vitamins and minerals give pork loin many of its health benefits, including improved heart health and a reduction in high blood pressure as well as cholesterol.
Pork often gets a bad reputation, but lean cuts such as pork tenderloin offer surprising health benefits.
One serving of pork loin is 4 ounces and has 121 calories per serving. Pork loin has a low fat count—just 4 grams per serving—no carbs and no fiber. But what it also shows is an amazing 22 grams of protein per 4 ounces of pork loin!
Pork loins also provide us with plenty of essential vitamins, with high levels of thiamin (52%), niacin (37%), vitamin B6 (30%), riboflavin (21%) and 8 percent of your daily value of vitamin B12. These vitamins are essential for successful fat loss as well as improved health.
When it comes to minerals, pork loin nutrition facts are packed with them all. Phosphorus, potassium, selenium and zinc are found in large numbers in one serving of pork loin, while calcium, iron, magnesium and manganese are found in lower—but not insignificant—quantities.
The health benefits of pork loin includes fat burning, helps keep your energy levels high while building red blood cells to stave off illness and boost immunity. The B vitamins also adds many health benefits to pork loin, including producing healthy nerve tissue, transport amino acids, helps the nervous system function properly and maintains healthy digestion. Niacin, a B vitamin, also helps maintain healthy skin while releasing energy from the foods you eat…like pork loin.
Many of the vitamins and minerals give pork loin many of its health benefits, including improved heart health and a reduction in high blood pressure as well as cholesterol.
Lean Ground Beef
It may have a bad reputation, but lean beef may provide some health benefits. Have it with healthy foods, such as vegetables and whole grains instead of refined starches.
A health benefit of lean beef is that it can help you lower your cholesterol levels when you choose it instead of higher-fat beef.
Grass-fed may have heart-healthy omega-3 fatty acids and conjugated linoleic acid too.
Lean beef is a natural source of essential vitamins and minerals like niacin, vitamin B-6. Beef is a source of vitamin B-12, which is only found in animal foods. Lean beef has nearly 2 mg iron, 4 mg zinc.
Lean beef can help you control your weight because it is a reduced-calorie source of protein compared to fatty beef. Lean beef is high in protein, a filling nutrient that can suppress your hunger and help you eat less.
If you do not add salt when you cook it, lean beef can help you control your blood pressure because it is high in potassium and relatively low in sodium. A high-sodium, low-potassium diet can increase your risk for high blood pressure.
Chicken
Chicken is one of the most popular foods in the world, and for good reason. It is a lean source of protein that contains essential nutrients and vitamins. When we talk about the health benefits of chicken, we are talking only about organic, free-range, hormone and antibiotic free chicken. Factory farmed chicken is full of antibiotics and added hormones that are not good for the human body.
Cancer Protection
Chicken is rich in niacin (vitamin B3), a vitamin that is essential for cancer protection. One small serving of chicken can meet your niacin requirements for the entire day. The selenium in chicken is also believed to be protective against cancer.
Brain Health
The niacin in chicken is also essential for brain health and may have protective effects against Alzheimer's disease and dementia.
Heart Health
The vitamin B6 in chicken keeps the heart healthy by keeping homocysteine levels low. High homocysteine levels cause damage to the walls of the blood vessels.
Thyroid Health
The selenium in chicken helps to keep thyroid function normal. One study found that selenium deficiency may lead to thyroid problems such as low T3 levels.
Weight Loss
Chicken is a great food to eat if you're trying to lose weight because it lower in fat and calories that other meats such as beef and pork, while also being higher in protein.
Energy Booster
Chicken boosts your energy thanks to vitamins B6 and B3, both of which are important in the body's If you are starting to feel a little tired or worn out, try eating some chicken to give your body a boost of nutrients, lean protein, and calories that will boost your energy levels.
Fish
Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.
Omega-3 Fatty Acids:
- Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
- Aid healthy brain function and infant development of vision and nerves during pregnancy.
- May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
- May prevent inflammation and reduce the risk of arthritis.
Shrimp
Loaded with protein, vitamin D, vitamin B3, and zinc, shrimp are an excellent, carbohydrate-free food for anyone determined to shed off pounds.
Shrimp contain astaxanthin, a carotenoid that gives them their pink color and that can act as a potent antioxidant and protect the skin from premature aging. Also the omega-3 fatty acids in shrimp provide antioxidant protection. In addition, shrimp are a good source of copper which can help prevent hair loss, contribute to hair thickness, and intensify hair color.
Shrimp are loaded with selenium. Selenium is believed to reduce cancer risk in two ways: First, selenium is an important constituent of glutathione peroxidase, an enzyme with anti-oxidant properties which can help protect the body from damaging effects of free radicals. Second, selenium is believed to prevent tumor growth by boosting the immune system and inhibiting the development of blood vessels to the tumor.
Shrimp are supercharged with vitamin B12 and selenium. In addition, they provide a fair amount of vitamin A, vitamin E, vitamin B6, iron, magnesium, sodium (salt), zinc and copper. Surprisingly, they also contain some vitamin C.
As shrimp contain no carbohydrates, their Glycemic Index rating is 0.
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