Turkey
Turkey is a traditional part of Christmas dinner and luckily it is also extremely good for you. Turkey is a great source of high quality protein, as well as being naturally low in fat – particularly when the skin is removed. Not only this, turkey is rich in vitamins B3 and B6 (important for brain health and energy production) and zinc and selenium (good for the immune system and skin). Furthermore, the festive bird is high in tryptophan, which can help to boost your mood.
Chestnuts
Whether you eat them with sprouts, in a veggie-friendly nut roast or added to stuffing, chestnuts are a great way to boost your health at Christmas time. Unlike most nuts, chestnuts are surprisingly low in fat and also an excellent source of vitamin C. On top of this, chestnuts are a good source of protein, fiber and nutrients, including iron, B vitamins and folate.
Cranberry sauce
Cranberry sauce is a staple of many Christmas dinners, so it may comes as good news to lots of us that the popular condiment is packed with antioxidants and nutrients essential for good health. Several studies have identified links between consuming cranberries and reduced risks of heart disease and breast cancer.
Bread sauce
While bread is often given the cold shoulder by those of us watching our waistlines, this breadcrumb based sauce is actually good for your health when enjoyed in moderation. As well as being high in fiber and calcium, homemade bread sauce traditionally contains onion and cloves, which have antiviral, antibacterial and anti-inflammatory properties.
Brussels sprouts
Many people claim to hate sprouts – perhaps due to their unappealing smell or appearance. However, if you can get past your aversion to this traditional Christmas veg, you could be doing your health a big favour. By tucking into your sprouts on Christmas day you will be filling your body with plenty of essential nutrients, including vitamin C, omega-3 fatty acids (great for the heart and brain) and cancer-fighting substances, glucosinolates.
Carrots
Carrots have long had a reputation for helping you to see in the dark, and it may be that this is not far from the truth. The vibrant vegetable is packed with carotenoids such as alpha-carotene, beta-carotene and lutein, which help to protect vision and reduce the risk of age-related macular degeneration, as well as helping to protect against cancer.
Roast potatoes
Potatoes can get a bad press; however, the starchy veg is actually packed with immune-boosting vitamin C and the essential electrolyte potassium – yes, even when roasted. Furthermore, scientists have discovered that potatoes naturally contain chemicals called kukoamines which help to lower blood pressure, while the skins are rich in phytonutrients such as flavonoids which can help to prevent heart disease. So, no need to feel guilty for tucking into that second helping of spuds!
Parsnips
Parsnips are low in calories but high in fiber, making them a perfect healthy accompaniment to your Christmas dinner. Not only that, parsnips contain the antioxidant falcarinol which can to reduce cancer risk, and are high in folate, which reduces risk of high blood pressure and helps prevent birth defects in unborn babies.
Christmas pudding
If you fancy something sweet following your Christmas dinner, the good news is you can indulge yourself while still reaping some great health benefits. Christmas cakes and puddings may not be particularly low in fat, but a large proportion of their ingredients is dried fruit which counts towards your daily portions of fruit and veg and is high in nutrients and fiber. On top of that, they are packed with health-boosting spices such as cinnamon, which can help control blood sugar levels and has anti-inflammatory properties, and nutmeg, which is good for digestion.
Wine
Many of us like to accompany our Christmas dinner with a glass or two of wine. However, while it is best not to drink too much (for your dignity as much as your health!), a little bit of vino could actually be good for you. Research has found that, when drunk in moderation, the antioxidants in red wine can help to cut heart disease risk, protect against cancer and fight against wrinkles
Honey (Ham)
While ham may not be the best option for your body, its honey coating will surely warm your heart. So if you're going to eat ham, perhaps honey-baked is your best bet. A study conducted by researchers at the University of Illinois at Urbana-Champaign found that honey contains antioxidants that may help protect against heart disease. The findings were presented at the 2002 American Chemical Society's national meeting in Boston.
Honey has several other benefits: It helps prolong the freshness of meat products and guards against harmful byproducts of meat oxidation that may increase the risk of heart disease, according to the researchers. The study also showed that the range of antioxidants in honey is comparable to that found in fruits like apples, oranges, strawberries and bananas. Of course, too much ham can be unhealthy no matter its honey content..
Dark Greens
Whether they're in a tossed salad with cranberries and walnuts or served topped with cream, dark, leafy vegetables are a great way to fill up at the dinner table. Collard greens are especially nutritious, according to a study published in the Journal of Agricultural and Food Chemistry in 2002. Collards, which are greens that are in the same family as cabbage and broccoli, are considered a traditional Southern dish.
Turns out, they are a rich source of the disease-fighting antioxidant lutein, according to University of Maryland chemist Frederick Khachik. Previous research has shown that lutein may reduce the risk of age-related macular degeneration, which is a common cause of blindness. Lutein is also found in other dark-green, leafy vegetables such as kale and spinach.
Bread Stuffing
This holiday season, don't shy away from the bread basket. Bread crust is a rich source of cancer-fighting antioxidants, according to a 2002 study published in the Journal of Agricultural and Food Chemistry. German chemist Thomas Hofmann found that the crust — which is plentiful in stuffing — provides more of a health benefit than the rest of the bread.
After baking bread using a conventional sourdough mixture of rye and wheat flour, the researchers analyzed its antioxidant content. They found that the process of baking bread produced the antioxidant pronyl-lysine, which was eight times more abundant in the crust than in the rest of the bread.
The researchers then applied the crust-derived antioxidant to human intestinal cells, finding that pronyl-lysine is the most effective component in bread for boosting the level of phase II enzymes. Previous studies have shown that these enzymes play a role in cancer prevention.
Canned Corn
A common side dish at the holiday table, corn straight from the can actually packs more nutrients than fresh corn on the cob, according to a 2002 study published in the Journal of Agricultural and Food Chemistry.
The heat processing of sweet canned corn significantly raises the corn's level of naturally occurring compounds called phenolics, said study researcher Rui Hai Liu of Cornell University. These beneficial compounds help fight disease, including cancer and heart disease.
Herbs
Spice up your holiday dished with herbs and spices such as dill, thyme and yummy peppermint.
Although herbs are often used solely to add a dash of flavor, they can also add a kick of antioxidants. For example, just one tablespoon of fresh oregano contains the same cancer-fighting antioxidant activity as one medium-size apple, according to a study conducted in 2002 by researchers at the U.S. Department of Agriculture.
The researchers tested 39 herbs, finding that dill, garden thyme, rosemary and peppermint also had significant cancer-fighting activity. The findings were published in the Journal of Agricultural and Food Chemistry.
Cranberries
Tangy and tart cranberries are a Christmas dinner staple, and various studies have shown that the red berries are great for your health. A 2007 study conducted by researchers at the Worcester Polytechnic Institute found that compounds in cranberries are able to alter E. coli bacteria in ways that render them unable to cause an infection.
Cranberries also rank number-one in antioxidants, according to an antioxidant comparison of common fruits done by chemist Joe Vinson of the University of Scranton in Pennsylvania. Cranberries were found to have the highest quantity of phenols, a type of antioxidant linked to a lower risk of chronic diseases such as cancer, stroke and heart disease. The 2002 study was published in the Journal of Agricultural and Food Chemistry.
The berries can also aid in recovering from stroke, according to a 2003 University of Massachusetts-Dartmouth study. Researchers found that cranberries may protect brain cells from dying after a stroke.
Furthermore, a 2010 study found that cranberries block molecules that enable bad bacteria to form on our teeth, helping to prevent cavities and plaque build-up, according to researcher Hyun Koo, a microbiologist at University of Rochester Medical Center in New York.
Oranges
Oranges and clementines — the juicy citrus fruits that are in season during wintertime — are vitamin goldmines. They contain vitamin C and the pigment beta-cryptoxanthin, both of which may act as antioxidants, according to 2005 study.
Researchers from the United Kingdom found that even a modest increase in fruit and vegetables containing beta-cryptoxanthin and vitamin C, such as one glass of freshly squeezed orange juice each day, may protect against inflammatory joint diseases.
Pumpkin Pie
If you're trying to decide which pie to whip up for dessert, go with sweet potato or pumpkin pie, suggests researcher Frederick Khachik of the University of Maryland. These pies are rich in alpha- and beta-carotene, which can be converted to active vitamin A.
Vitamin A, which is also abundant in carrots, is known to promote healthy vision, according to Khachik. Butternut squash is another great source of beta-carotene, according to the study, which was published in the Journal of Agricultural and Food Chemistry. Spinach, too, is beta-carotene rich so if you want to make your Christmas dinner especially healthy, try a spinach pie.
Coffee
A steaming cup of coffee is a great way to end Christmas dinner, and numerous studies suggest that you should drink up.
People who drink an estimated four or more cups of coffee a day have significantly fewer cancers of the mouth and throat than non-coffee drinkers, according to a 2010 study published in the journal Cancer Epidemiology, Biomarkers & Prevention.
A 2010 study conducted by neuroscientists at the University of Lisbon found that regularly drinking up to four cups of coffee a day prevented the deterioration of memory, a neural degeneration associated with brain disorders and aging.
Coffee is good for the cardiovascular system, too, according to the Iowa Women’s Health Study, which tracked 27,000 women for 15 years and found that those who drank one to three cups of java a day reduced their risk of cardiovascular disease by 24 percent. However, the researchers noted that this benefit diminished as the quantity of coffee rose above three cups.
So go ahead and pour yourself another cup o' Joe — just don't go overboard.
Hot Cocoa
When it comes to picking a healthy holiday drink, hot cocoa tops both red wine and tea in antioxidants, according to a 2003 study. Chang Yong Lee of Cornell University and colleagues examined the benefits of the chocolate-y beverage, finding that the antioxidant concentration in cocoa was almost two times stronger than red wine per serving.
Hot cocoa's antioxidant concentration was two to three times stronger than green tea, and four to five times stronger than that of black tea. His findings were published in the Journal of Agricultural and Food Chemistry.
"A cup or two of hot cocoa every once in a while can provide a delicious, warm and healthy way to obtain more antioxidants," Lee said in a statement.
For an even healthier way to enjoy the flavor-rich drink, avoid adding extra sugar and make it using hot water or skim milk instead of whole milk.
No comments:
Post a Comment