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Fall 2010 is nearly over, bringing with it my last installment of this column until spring. Usually, I find the topics for my written work by thinking about what matters to me most. For my final column of the semester, I will write about several pieces of “food for thought” to ponder during Christmas break.
Hence, I’ve compiled a few interesting tidbits on a variety of foods with little-known superpowers. Hopefully between Grandma’s homemade apple pie and Mom’s turkey with all the fixings, you can find a way to be healthy this vacation with foods you wouldn’t have normally considered.
The first food on my list is dark chocolate. Unlike milk or white chocolate, it contains healthy flavonoids that can also be found in fruits and vegetables. Studies have shown that reasonably sized portions of dark chocolate can improve the flow of blood and help to reduce the risk of diabetes.
A study published in the journal “Hypertension” reported that the antioxidants found in this sweet treat can naturally lower blood pressure — not bad for something so rich and indulgent. So when you’re considering that third piece of pie to satisfy your sweet tooth, consider reaching for a bite-sized Hershey’s dark chocolate bar instead. Your body will thank you later.
If you are one of the many people in this world who has tried dieting, you may think that any food with the word “fatty” associated with it is a no-go if you want to lose weight. However, when it comes to fish, the fattier the better.
Cold water fish like tuna, salmon and trout contain large amounts of omega-3 fatty acids, a type of unsaturated fat that has many health benefits. Omega-3 fatty acids can actually lower cholesterol, reducing the chance of heart attacks.
A study conducted by the University of Pittsburgh has also shown that people with a low level of omega-3s in their systems had mood disorders such as depression, and people with higher levels were found to be more content.
While there is no concrete evidence to directly link mood changes with omega-3 levels, it’s worth a try. Who wouldn’t want to lower their cholesterol while increasing their good mood?
Another food that is commonly mistaken for unhealthy is the avocado. Our green friend is another one of those cholesterol-reducing foods, disguised as a fatty no-no for dieters. Aside from lowering cholesterol, avocados are chock full of vitamin E and potassium. They are also a fairly substantial food, meaning that it wouldn’t take a lot of avocado to satisfy your hunger pangs.
Yes, avocados do contain a good amount of fat. No, you shouldn’t switch to a three-avocados-a-day diet. The trick, as with any food, is portion size. Having a few slices of avocado on your salad for dinner is a great way to get the health benefits of the fruit without an overload of fat.
Last, but certainly not least are eggs. Over the years, eggs have gotten a bad reputation for clogging arteries. However, new research has let eggs off the hook for dieters and the friendly white and yellow food has found its way into many diet routines.
One egg alone contains 13 essential vitamins and minerals, protein, (and yes, more) healthy unsaturated fats. On top of these benefits, one egg also contains about 75 calories. Yep, that’s it.
Katherine Brooking MS., RD., from cookinglight.com, advises eating eggs in moderation. Yolks contain almost the recommended daily quantity of cholesterol, so unless you’re an egg-white-only person, try to keep your egg consumption to a couple times a week.
So there you have it, a few of life’s commonly consumed and misunderstood foods, debunked. Whether you’re trying to shed some pounds or just look out for yourself, reasonably sized portions of the previously mentioned foods can have you well on your way to a healthier future.
Bangor Daily News