Page 5 - ROOT Jan Feb 24

Nutrition NOte:

Spice It Up: TAHINI
HEART-HEALTHY WINTER EATING: GOOD HABITS FOR
YEAR-ROUND MEALS

Like bears, many of us become less active in throughout the day, can reduce the risk of
the winter. This downshift in activity hinders heart disease by 20%.
people focused on maintaining heart health. BERRIES
The good news is that there are many things
we can eat to improve our heart health all Strawberries, blueberries, raspberries, and
year long. blackberries are filled with antioxidants, which
lower the risk of heart disease and improve
GOOD FATS the performance of cells lining blood vessels.
Monounsaturated and polyunsaturated fats If fresh ones are difficult to find, opt for
help stabilize heart rhythms and lower LDL frozen ones.
cholesterol. Olive oil, avocados, sesame and GREEN TEA
pumpkin seeds, almonds, hazelnuts, and
pecans are good sources of monounsaturated It’s nice to cradle a mug of green tea on cold
fat. Flaxseed, walnuts, and corn oil are winter days and sip away the afternoon. This is
bursting with polyunsaturated fat. not only soothing, but it’s also good for your
heart. Green tea contains polyphenols and
Omega-3 fatty acid is a powerful poly- catechins that reduce LDL cholesterol, lower
unsaturated fat. It reduces the risk of cardio- blood pressure, and reduce total cholesterol.
vascular problems and depression. Plus, it
helps lower levels of total cholesterol, blood You should take care of your heart year-round.
pressure, and fasting blood sugar. You get If you’re not moving as much as you want, you
high doses of omega-3 fatty acids in salmon, can always eat your way to good heart health.
mackerel, tuna, and supplements. Source:
https://www.healthline.com/nutrition/heart-
WHOLE GRAINS
spotlight on superfOOds: A few servings of whole grains, such as healthy-foods
https://www.hsph.harvard.edu/nutritionsource/
TART CHERRY JUICE quinoa, wheat, brown rice, oats, and barley, what-should-you-eat/fats-and-cholesterol/types-of-fat/

On The Rise: MAGNESIUM
It may not get the same attention as vitamin important for the mind. Stress destroys
C or antioxidants, but magnesium is a magnesium, which increases the chances
fundamental building block for good health. of depression and stress-related disorders.
Plus, magnesium can reduce the severity of
Magnesium’s essential function is assisting
the body with over 600 enzyme reactions. symptoms of depression and anxiety.
Magnesium is a necessary ingredient in Despite our need for magnesium, most of
more than 600 reactions enzymes perform us don’t get enough of the nutrient. Leafy
in the body. Without magnesium, your body vegetables, nuts, seeds, and beans burst
couldn’t: with the mineral. To ensure you get the
• Turn food into energy recommended daily allowance of magnesium,
snack on nuts; throw some seeds and nuts
• Produce and repair DNA and RNA into soups, stews, salads, and other dishes; and
• Contract and relax muscles create meals around beans, which are hearty
and full of nutrients.
• Create protein
Magnesium improves cardiovascular health, Source:
lowers the risk of developing type 2 diabetes, https://ods.od.nih.gov/factsheets/Magnesium-
and decreases the likelihood of osteoporosis. HealthProfessional/
https://www.healthline.com/nutrition/
It is not only good for the body but also
magnesium-benefits