Functional Foods Offer More Than Just Nutrition

By Heide Kennedy, Arizona Farm Bureau Communications Intern

You’re well aware that the foods that we eat and the nutrition that they provide have a large impact on how our bodies function throughout our lifetime. Certain foods can really benefit our bodies, while others can do some damage. But did you know that some foods offer benefits that go beyond just nutrition? These foods are called “functional” foods, and they offer lots of health benefits on top of their nutrition and great taste.

Registered dietician Leanne McCrate defines functional foods as foods that might have a positive effect on health beyond just typical nutrition. She notes that many functional foods have nutrients such as choline, omega-3s, alpha-linolic acids, flavonoids, lutein, folate, beta-carotene, and antioxidants. These nutrients are those that typically promote either brain health, or heart health, and they also lessen inflammation. Some of the best and the most common function foods that provide these nutrients include:

  • Nuts
  • Dark chocolate
  • Egg yolks
  • Chicken
  • Veal
  • Mushrooms (Shitake, golden oyster, and white button specifically)
  • Spinach
  • Kale
  • Broccoli
  • Turnip greens (In fact, a lot of your dark leafy greens)

This is just a small list, many other foods are also considered functional foods. Many of these are produced right here in Arizona! Nuts, beef, pork, chicken, veal, eggs, and all the vegetables on the list are all ones that can be found locally! Consider including some in your next few meals and enjoy not only their great taste and great nutrition but also some of the other health benefits that they offer!

For more health and nutrition articles or suggestions on where to find Arizona-grown products, check out the Fill Your Plate website!

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What Makes a Food Nutrient-Dense?

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Whenever we read about eating healthfully, we often run into the phrase “Nutrient-dense.”  We can easily deduce that the phrase is referring to foods that are full of good nutrients. But just how much nutrient content does a food have to have to make it qualify as being “Nutrient-dense?”

To put it simply, nutrient-dense foods are those that provide a large number of vitamins and minerals relative to their caloric content. Registered dietician Grace Derocha says that nutrient-dense foods “…Offer vitamins, minerals, antioxidants, water, fiber, and more without adding empty calories.”

 

Calculating the nutrient density of a food is done by adding points for its content of good nutrients like vitamins and minerals, fiber, and protein. Then, points are taken away for their content of bad nutrients, such as excess sodium and sugar, unhealthy fats, refined carbohydrates, etc. After the points have been determined, they are divided by a unit such as 100 grams or 100 calories to get its nutrient density score.

The following categories of foods all contain nutrient-dense foods, but there are a few standouts within each.

  • Vegetables (Asparagus, bell peppers, broccoli, leafy greens, potatoes, pumpkin, sweet potatoes, yams)
  • Fruits (Avocados, berries, mango, pomegranates)
  • Lean proteins (Salmon, liver, eggs, beef, pork = pretty much all the protein meats)
  • Nuts and seeds (Quinoa)
  • Legumes

Eating nutrient-dense foods is important so that we can ensure that we are maximizing the amount of -nutrition we get from the foods that we eat. Arizona agriculture produces lots of these nutrient-dense foods! Look for locally grown products next time you’re out grocery shopping!

For more health-related articles, or for more information on where and how to find locally produced foods, check out the Fill Your Plate website!

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Facts About Fat!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

How much fat we should get in our diets has long been a debated topic. There was a time when it was thought that we should be eating very low-fat diets, but nowadays, certain diets like keto encourage a very high fat intake. And then some diets just keep a moderate balance between fats and the other two macronutrients. Regardless of what diet you follow, there are some basics to understand about the different kinds of fat, what it does for our bodies, and some good sources of these fats.

Not all fats are made the same. There are different kinds of fats, and each one comes with its own nutritional characteristics.

Saturated fat – This usually comes in the form of partially hydrogenated oils and is known to increase your risk of type 2 diabetes, stroke, and heart disease.

Trans fat – Usually in solid forms, such as fat on meats, butter, and coconut oil.

Monounsaturated fat – Considered to be the most heart-healthy fat of the four, as it increases good cholesterol.

Polyunsaturated fat – Contains omega-3s and omega-6s, which support heart health and mood, and also lower the risk of eye and cognitive diseases.

When we consume fats, there are many roles that it plays in our bodily functions. Fat provides energy, hormone and gene regulation, promotes brain function, aids in the absorption of fat-soluble vitamins, and helps to feel full and satisfied after eating.

So, what are some healthy sources of fat we should incorporate into our diets? The following is a list of some great sources of fats.

  • Fish
  • Pork
  • Beef
  • Lamb
  • Avocados
  • Olives and olive oil
  • Coconuts
  • Oils – All kinds
  • Nuts
  • Seeds
  • Cheeses
  • Whole-milk dairy products
  • Eggs

Many of these healthy fat sources are ones that we produce right here in Arizona! Pork, beef, lamb, eggs, dairy, nuts, and olives are products that local farmers and ranchers grow here in the state! Make sure to look for Arizona-grown products the next time that you’re out grocery shopping, so you get healthy fat sources that are also fresh and locally grown!

For more health-related articles, or for more information on Arizona-grown products, check out the Fill Your Plate website!

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Bananas – Versatile, Economical, and Nutritious!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

An apple a day keeps the doctor away! But what about bananas? Bananas are an incredibly nutritious fruit that can offer lots of health benefits. Not to mention, bananas are also one of the most economical, versatile fruits, and as a result, are the number one most consumed fruit in the United States!

Nutritionally, bananas have a lot to offer. According to registered dietician Elyse Homan, one medium banana has 105 calories, 15 grams of natural sugars, and 3 grams of fiber. Additionally, bananas are an amazing source of vitamins C and B6, potassium, magnesium, and resistant starches.

Registered dieticians Supriya Lal and Allison Thibault list some of the health benefits that come from regularly eating bananas. These include:

  • Increased energy – From potassium.
  • Better digestion – From the fiber and the resistant starches which act as prebiotics.
  • Weight loss support – Resistant starches balance blood sugar and promote fullness, vitamin B6 improves metabolism.
  • Immunity support – Vitamin C.
  • Blood Sugar Regulation –An important component when dieting.

So, move over apples — well at least add bananas to the mix. Eating more bananas in your diet can also help to keep you healthy as well! Dieticians suggest that you consume no more than 1-2 bananas per day. This allows you to enjoy all of their benefits without overdoing it. They also suggest that you pair them with a protein source to help create a balanced snack.

Pick up some bananas the next time that you’re out grocery shopping! They sure do provide a lot of nutritional bang for your buck!

For more health-related articles, or for some yummy recipes that feature bananas, check out the Fill Your Plate website!

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Little Microgreens Offer Big Nutrition

By Heide Kennedy, Arizona Farm Bureau Communication Intern

You’ve probably heard the phrase “The bigger, the better.” And while it may be true in many cases, it definitely isn’t’ when it comes to vegetables! Microgreens are the teeny tiny versions of many herbs and vegetables, and they actually contain more nutrients than their full-grown counterparts. Read on to learn a little more about these little plants and the “big” nutrition that they offer!

Micro-greens on flood and drain hydroponic tables in one of the UA/Campus Agriculture Center greenhouses. (Photo by Dr. Chieri Kubota)

So what exactly are microgreens? Microgreens are the seedlings of different herbs and vegetables that are harvested 1-3 weeks after planting. They are not to be confused with sprouts, however. Sprouts are newly grown seeds that are harvested before they develop the first true leaves of the plant. Microgreens on the other hand are picked later than sprouts so they have the first leaves of the plant.

According to registered dietician Kayla Kopp, microgreens offer lots of flavor and much more concentrated nutrients than full-grown plants. Depending on the variety of the plant, microgreens can have anywhere from 4-40 times more nutrients than that of mature leaves. This is because microgreens have just recently undergone photosynthesis, the process by which plants absorb nutrients from the sunlight. Combine this with the nutrients that it absorbed from the water and soil, and you have a small, but mighty little plant.

These nutritious little microgreens can be used in many ways. Depending on the variety you get, the flavor might be a little spicy, sweet, or earthy. You can toss them into a salad, blend them into juices or smoothies, add them to sandwiches, or use them as garnishes on pizza, pasta, soups, or bruschetta!

One of the best places to find locally grown microgreens is at a local farmer’s market! Check out the Fill Your Plate website for some helpful information on locating a farmer’s market near you!

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