Antioxidant-Rich Foods

5 Healthy Reasons to Eat Chocolate (as if You Needed Them)

High-quality dark chocolate also comes with plenty of health benefits, meaning you can think of it as more than just a decadent dessert.

The Wonders of Watercress: 5 Healthy Reasons to Eat More Plus 5 Mouthwatering Recipes

When you think about some of the most nutritious green veggies, kale, spinach, and broccoli may come to mind. But watercress, a cruciferous vegetable with round, coin-shaped leaves, is arguably the most nutrient-dense veggie, according to a study comparing nutrient-dense vegetables and fruits in Preventing Chronic Disease. This green powerhouse packs vitamins C and K, as well as smaller amounts of calcium, potassium, and choline. In fact, one cup of chopped watercress has 0.17 grams of fiber, 40.8 milligrams of calcium, 0.068 milligrams of iron, 7.14 milligrams of magnesium, 117 milligrams of potassium, 14.6 milligrams of vitamin C and 85 micrograms of vitamin K, per the USDA Food Database. Here are all the reasons you should include this leafy green in your diet ASAP. 5 Reasons to Eat More Watercress Today 1. It supports your immune system. In one cup of chopped, raw watercress, you get a good amount of immunity-supporting vitamin C, about 16% of the recommended daily value (RDV), says Amy Gorin, MS, RDN, an inclusive plant-based dietitian and owner of Master the Media in Stamford, Conn. The National Institutes of Health (NIH) recommends that men get at least 90 milligrams and women 75 milligrams of vitamin C daily. If you’re pregnant or breastfeeding, you need even more. Women who are pregnant need 85 milligrams daily, while those who are breastfeeding need 120 milligrams. RELATED: Nutrition Matters: From Bump to Baby – and Beyond Research shows that vitamin C can help boost your body’s defenses against illness. According to a November 2017 review in Nutrients, vitamin C can help protect the body from infection and oxidative stress. It may also help prevent and treat respiratory infections by enhancing immune cell function. Eating vitamin C-rich foods, such as watercress, can also help you absorb iron from plant-based sources, such as beans, lentils and peas. 2. It promotes bone health. You get an excellent amount of vitamin K, about 71% of the RDV, in one cup of chopped, raw watercress. This nutrient is important for blood clotting and bone health, Gorin says. Vitamin K helps create four of the 13 proteins that are needed for blood clotting, which is essential for healing wounds, according to Harvard School of Public Health. So people who are taking blood thinners should talk to their doctor about their vitamin K intake, since it can contraindicate their medication. A vitamin K deficiency increases the risk of developing osteoporosis, a condition that causes weak, brittle bones, per the NIH. That’s because vitamin K helps with the production of proteins that help prevent bone weakness. According to a June 2020 review in Nutrients, a vitamin K deficiency is associated with bone fractures, particularly hip fractures. That’s why increasing vitamin K intake reduced the risk of fractures in those with a history of them. 3. It can help reduce your risk of cancer. Watercress belongs to the family of cruciferous vegetables, which includes broccoli and cauliflower. “These vegetables contain sulfur-containing chemicals called glucosinolates. When you prepare cruciferous vegetables, chew, and digest them, these glucosinolates break down to form the compounds indoles and isothiocyanates,” Gorin explains. Research has shown that these compounds can help inhibit the development of certain types of cancers, such as breast, colon and lung cancer in animal studies, but human studies are still inconclusive, Gorin says. That said, a February 2014 review in the International Journal of Epidemiology found that high intakes of fruits, leafy greens, and cruciferous vegetables, such as watercress, are associated with a reduced risk of cardiovascular disease, cancer, and all-cause mortality. 4. It helps protect your heart. Although watercress has small amounts of potassium, eating foods with potassium can help you manage high blood pressure by lowering sodium levels and relaxing your blood vessels, according to the American Heart Association. 5. It’s a versatile vegetable. Watercress imparts a slightly spicy and peppery flavor, so it complements a variety of dishes. For example, Gorin suggests eating it raw in a salad, adding to a soup, or sauteing it. “You can also get really creative and use it in pesto recipes or chop it up and use it in place of herbs in a dip recipe,” she says. 5 Mouthwatering Watercress Recipes Here are some creative ways to enjoy watercress: 1. Sauteed Shiitake Mushrooms With Ginger and Watercress On busy weeknights, enjoy this quick and easy stir-fry, which you can pair with brown rice and your choice of lean protein for a satisfying and balanced meal. The peppery flavor of the watercress pairs well with garlic and ginger. 2. Chinese Watercress Soup (Image: Wokandkin) Watercress is commonly used in many Asian dishes. In this savory soup, watercress is cooked in a chicken and pork broth with carrots, dried jujubes (Chinese red dates), honey dates, and dehydrated mushrooms to create mouthwatering flavor. It takes only about 35 minutes to prepare, and can make plenty of leftovers for meals throughout the week. 3. Super Green Watercress Pesto (Image: Sunkissed Kitchen) Looking to spice up your pesto? Try replacing basil with watercress. This recipe includes other traditional ingredients, such as garlic, pine nuts, olive oil, lemon juice, Parmesan, and sea salt. Use this pesto to make a pasta, chicken or salmon dish. You can sub the watercress for the arugula in this Roasted Wild Salmon and Spiced Cauliflower with Pistachio-Arugula Pesto from football legend Tom Brady’s TB12 Method guide to maintaining peak health and performance. 4. Japanese Watercress Salad (Image: Pickled Plum) This sweet, salty and spicy salad is an umami treat for your tastebuds. You cook the watercress in boiling water for about two minutes and then toss it in a salad dressing made with natural peanut butter, soy sauce, honey, rice vinegar and mirin. It’s so delicious, you’ll want to gobble up all the greens. 5. Watercress Aioli (Image: Kitchen Konfidence) If you’re in search of a new dip, this watercress aioli is just what you’re looking for. It packs tons of flavor with serrano chile, green onion, lime juice, and mayonnaise. Great

5 Amazing Health Benefits of Cantaloupe

Of all the delicious summer fruits, this super juicy melon is one we love to talk about. With so many health benefits, cantaloupe is the perfect ingredient to any nutrient-dense fruit salad you might fix for yourself or bring to a gathering of friends and family. Sure, you can enjoy the health benefits of cantaloupe any time of year, but it’s best to eat fruits when they’re in season because that’s when they’re freshest and tastiest—and pack the maximum amount of nutrients. So grab one while you can! Adding This Sweet Super Fruit to Your Diet Federal guidelines suggest we eat an average of 1 1/2-2 cups of fruit each day. While everyone’s needs are going to be slightly different (that goal might even be too much for some people), we do know that most of us are not consuming enough fruit. If you’re looking to add fruit to your breakfast or mid-afternoon snack to make it one that’s packed with nutrients and that helps your body function at its best, cantaloupe is definitely on our list of favorites, and here’s why. Top Health Benefits of Cantaloupe 1. It’s loaded with antioxidants, especially vitamin A and vitamin C. Many of us know how important antioxidants are to a healthy diet. They’re known to reduce cell damage and inflammation, which can lead to health conditions like heart disease, cancer, and more. With a serving offering more than 100% of your recommended daily value of vitamin A, and just about 100% of your recommended daily value of vitamin C, cantaloupe is an easy way to get in your antioxidants at breakfast, lunch, or even an afternoon or evening snack. Vitamin C helps with maintaining and repairing body cells and tissue, which can prevent health conditions like heart disease and cancer, and it has been known to reduce symptoms of the common cold. Meanwhile, the vitamin A found in cantaloupe keeps your immune system functioning at its best, promotes healthy vision, glowing skin, and much more. If that’s not enough reasons to love this fruit—hang on, there’s more! 2. It’s high in beta carotene and lutein, and zeaxanthin. When consumed, beta carotene either acts as an antioxidant or is converted to vitamin A, which helps maintain healthy eyesight and keeps your skin looking vibrant. Healthier, better-looking skin? Yes, please! Cantaloupe also contains a couple of other powerful antioxidants, lutein and zeaxanthin, which help further prevent chronic eye diseases like cataracts. This amazing fruit just keeps getting better, right? 3. It’s rich in potassium, which promotes optimal muscle function. At 10% of your recommended daily value of potassium per cup, cantaloupe provides a flavorful way to get this nutrient that you need for your heart, muscles, and everything in between. Snacking on cantaloupe is also a great way to restore some of those electrolytes you lost during your morning sweat sesh. 4. It contains 6% of the recommended daily value of fiber. When it comes to fiber, studies show Americans are not getting quite enough. With the recommended amounts at 20 to 30 grams of fiber per day (ideally directly from food), most Americans only get about 50% of that. What’s so great about fiber? Well, for starters, it’s beneficial for improving digestion and preventing constipation, diverticular disease, diabetes, and even heart disease. Pretty great, right? It can also be a powerful tool for weight loss since a high-fiber diet can make you feel fuller for longer, leading to lower calorie consumption. Translation: eating more cantaloupe (and other foods high in fiber) may help promote weight loss. 5. Like many fruits, it’s high in water content. Hello, hydration! Cantaloupe is a whopping 90% water! Being hydrated makes it easier for your heart to do its thing, to pump blood to all the systems in your body that depend on it. Adding cantaloupe to your diet is a great way to get even more water into your body throughout the day, without having to drink more. (Psst: You should be doing that, too, drinking lots of water.) But that’s not all. We could go on and on about why we love cantaloupe so much. For example, it also contains high levels of folate, which is beneficial for expecting mothers. Plus, it’s full of a bunch of other important nutrients, such as vitamin B6, magnesium and more. Take Advantage of Cantaloupe Benefits with These Recipes Yes, cantaloupe can be super-refreshing and absolutely delicious all by itself. But why not pair it with some other tasty, healthy foods and make it an ultra-nutritious meal? Here are a few recipes to get you started. Roasted Cantaloupe You can roast cantaloupe? Of course, you can! Cold, fresh cantaloupe is delicious, but have you ever tried roasting it? Check out this minimal ingredient recipe from The Joy Kitchen. Roasted Cantaloupe Salad If you like roasted cantaloupe all by itself, you’ll love this sweet and savory summer salad recipe even more. This salad tastes as wonderful as it looks, and it’s quick and easy to prepare. Cantaloupe Smoothie For a more refreshing summer meal, or any time of year, this cantaloupe smoothie is full of flavor and nutrients and can be whipped up in no time. It makes a simple, but nutritious breakfast, lunch, snack, dinner, or even dessert! Yum! Cantaloupe Salad with Mint, Lime, & Pepitas It doesn’t get more refreshing, or fulfilling, than this flavorful summer dish. It takes less than 30 minutes to prep and will be the talk of the potluck, for sure. Add a little more of this orangey fruit to your plate this season, and all year long, for better hydration, better skin, and better overall health!

Top Superfoods To Boost Your Health

We throw the term around all of the time—from acai to turmeric—but most of us don’t really know the ins-and-outs of superfoods. By definition a superfood is a food (such as salmon, broccoli or blueberries) that is rich in compounds (such as antioxidants, fiber or fatty acids) considered beneficial to a person’s health. And that is all true. These powerful foods can give you energy, improve your skin, and prevent disease. Really, almost all whole, real foods are somewhat super. Here’s your guide to which ones you should be eating regularly, and how to easily incorporate them into your diet to live your most Nutritious Life. What Makes a Food a Superfood? Superfoods are particularly high in either one or a combo of antioxidants, fiber, healthy fats (essential fatty acids), and phytonutrients. By eating a superfood diet, you’re helping to prevent inflammation and along with that things like heart disease, aging, the common cold, diabetes, neuronal degeneration and mental decline. Even more, superfoods are responsible for glowing skin, energy, gut health and even weight maintenance. Keri’s 7 Favorite Superfoods Artichoke You know they’re delicious (and you love them in a dip!), but artichokes are a veggie many don’t know what to do with. You’ll want to start adding them into your weekly rotation because they’re a super beauty food that may also lower cholesterol. Artichokes contain luteolin, an antioxidant which prevents cholesterol formation. Artichoke leaf extract encourages your body to process cholesterol more efficiently, leading to lower overall levels. Thus, helping to prevent heart disease. Artichoke leaf extract may help reduce cholesterol levels and prevent plaque deposits in your arteries. It was as early as the 1930s when scientists first discovered that artichoke extract had a favorable effect on plaques in the arteries. Bee Pollen Fun fact: People who live longest (studies done in Russia) are beekeepers. Bee pollen contains over 250 biologically active substances, including protein, carbs, lipids, fatty acids, vitamins, minerals, enzymes, and other compounds acting as antioxidants. Bee pollen is loaded with nutrients such as carotenoids, flavonoids, polyunsaturated fatty acids, vitamins E, D and C, and many B vitamins. These various healthful components contribute to its ability to fight inflammation, protect liver cells from harmful toxins, and lower cholesterol and glucose levels in the blood. Blueberries Many think of blueberries as a low-calorie, good sweet replacement—and they’re not wrong. But, they’re also loaded with vitamin C, potassium, quercetin and more! When munching on them, you can think, “blueberries are the bomb for my brain!” Studies have examined the antioxidant properties of blueberries and how blueberries have the power to improve age-related behavioral decline. Deficits in cognition were seen to be reversed in aged rats by as little as one month of dietary supplementation with blueberries. However, at least two months of supplementation was required to maintain the benefit long-term. Researchers found that anthocyanins in blueberries cross the blood-brain barrier, and that their concentrations were correlated with cognitive performance. Early nutrition interventions may even prevent or delay the onset of diseases such as Alzheimer’s disease, because they can reduce oxidative stress and inflammation superimposed upon a stress-vulnerable aging brain. Cacao Not to be confused with chocolate, cacao beans grow on trees in Central and South America. When processed, they become chocolate, but the raw bean form is what makes them a superfood. Cacao packs in more calcium than cow’s milk. It’s loaded with iron, magnesium, and antioxidants and has even been found to reduce risk for depression, stress, high blood pressure and heart disease. Cacao has a slightly bitter taste, and you can add it to smoothies, baked goods, and hot chocolate. Cinnamon A spice that is so, so nice.Think of cinnamon as your new best friend that helps control blood sugar and possibly even weight loss. Researchers conducted a triple-blind placebo-controlled randomized clinical trial. The study found that there was a significant decrease in patients’ anthropometrics including body mass index (BMI), total body fat and visceral fat in patients with the highest BMI. In addition, patients in the cinnamon group experienced a decrease in insulin levels and insulin resistance. Patients in the cinnamon group also generally saw more significant decreases in total cholesterol and LDL (bad cholesterol) and an increase in HDL (good cholesterol). Goji Goji is a complete protein source. It helps stimulate HGH (human growth hormone) naturally, which helps to maintain, build, and repair healthy tissue in the brain and other organs. Adding it to smoothies will help build muscle mass, boost metabolism and burn fat. HGH is also said to benefit the quality and appearance of the skin, slow down the aging process and treat age-related diseases. However, research supporting these claims is limited. Even more, Goji berries also contain high levels of vitamin A and zeaxanthin, both of which are important for eye health. Pecans We all know by now that nuts are high in fat, but good fat that we need to consume! But pecans are an especially great nut as they are an antioxidant powerhouse that may kick cancer’s butt. They contain oleic acid, a fatty acid which has been found to reduce the risk of breast cancer. Pecans also may reduce the risk of colon cancer since they help clean up the gastrointestinal system. In Brazil, many health disorders are treated with different types of tea, including shell extracts of pecan nuts as they have significant amounts of phenolic compounds. Spirulina This green algae is super popular with nutritionists and health professionals alike—and for good reason. Gram-for-gram, spirulina may be the single most nutritious food on the planet. The quality of the protein in spirulina is considered excellent—comparable to eggs. It contains all the essential amino acids that you need. Phycocyanin is the main active compound in spirulina, which has powerful antioxidant and anti-inflammatory properties. Next time you are getting that smoothie, add some spirulina for that added boost! (photo credit: Shutterstock)