Many teens are familiar with the mineral selenium but they aren’t really sure what it does for their bodies. Selenium-rich foods are important for protecting our cells from damage caused by free radicals. It also helps to lower the risk of joint inflammation and it enables thyroid hormone production. Research has suggested that selenium can aid in the detoxification of mercury in the body. It’s also been shown to help prevent some cancers. Symptoms of selenium deficiency include weakness or pain in muscles, whitening of the nail beds, and the discoloration of skin and/or hair. Incorporate selenium into your diet by eating crimini mushrooms, Brazil nuts, wild-caught salmon, oats, sunflower seeds, garlic, broccoli, and brown rice. You can also get selenium from asparagus, spinach, and cage-free organic eggs.
Nutrition Tip of the Day: Getting Enough Selenium!
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The Daily Scoop: A+ Foods for Vitamin A!
Did you know that an estimated 44 percent of Americans are not getting enough vitamin A? This is an important vitamin responsible for helping prevent cancer and heart disease. It is also beneficial for eye health and helps in the formation of strong bones and teeth. We need vitamin A to help keep our immune system strong to fight off colds and flu. Be sure you are getting enough vitamin A in your diet by eating foods like cantaloupe, carrots, spinach, mangos, peaches. You can also get it from eating Swiss chard, bell peppers, sweet potatoes, collard greens, and winter squash.
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Foods I’m Loving: Cashews!
I love nuts and cashews have always been one of my favorites. They are a super tasty and nutritious food. Cashews are indigenous to the Americas but are widely cultivated in India and Africa. They are a great on-the-go snack and can be used in a variety of different recipes. Cashews have a lower fat content than most nuts. That being said, the fat that is in cashews is unsaturated, the same heart-healthy fat that is found in olive oil (oleic acid). Oleic acid has been shown to promote good cardiovascular health, even in individuals with diabetes. Cashews are a good source of magnesium, a mineral that helps regulate nerve and muscle tone. Cashews are also rich in minerals that help to maintain healthy bone density. They are a very good source of copper which is a cofactor for enzymes necessary for proper bone metabolism. Cashews are also rich in phytosterols, phytonutrients that can help block cholesterol absorption and lower cholesterol levels in the body.
DID YOU KNOW:
- Cashews are a good source of sleep-promoting tryptophan.
- Adding cashews to salads and sauteed dishes is a great way to benefit from their nutrients.
- You can purchase organic cashew butter in stores for a delicious and nutritious spread. Just be sure you refrigerate it after opening.
Filed under Authentic Food of the Day
Smoothie of the Day: Tropical Kiwi Chia Smoothie
This is a delicious and colorful smoothie that will not only provide you with many of the nutrients needed to stay healthy, but it will give you a nice lift of energy naturally! There are an abundance of health-promoting carotenoids and flavonoids found in kiwi which provides powerful antioxidant protection against the oxidative damage caused by free radicals. Kiwi is a great source of potassium and magnesium, two minerals that are important in regulating blood sugar. It is also a good source of copper and manganese which are cofactors in a powerful antioxidant. The chia seeds give this smoothie a nice boost of protein, fiber, calcium, magnesium, and potassium. Give this smoothie a try today!
Colorful Kiwi Smoothie
- 3 kiwifruit
- 2/3 C plain yogurt
- 1-2 Tbsp chia seeds
- 1 small mango
- 2 Tbsp orange juice
- 1 C fresh raspberries
- 1-2 tsp honey (optional)
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Nutrition Tip of the Day: Pick Pomegranates!
Did you know that the word “pomegranate” is old french for “seeded-apple”? This apple shaped fruit is full of both soluble and insoluble fiber to help lower cholesterol, curb hunger cravings, and relieve constipation. Pomegranates also contain potassium for reducing the risk of heart disease and strokes. The catechins in pomegranates may defend against cancer and infectious agents by protecting the cells from free radical damage. Eat a pomegranate today!
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Ask Margaux: Staying Healthy When Busy
Question from T.G. from New York, NY: “Margaux, I love all your nutritional advice and recipes! The only problem is that I have super long days and am constantly out and 
about. I don’t always have time to eat a full meal or cook something, which is when I get into trouble. I usually settle for a candy bar or some fast-food, which makes me feel awful. What do you suggest I do?”
My Response: “Thanks for your question. It can be challenging to keep a healthy diet, especially when we are busy. Rather than giving in to fast-food, I suggest that you do the following:
- Pack a little bag of nuts - I love to snack on raw almonds, walnuts, and cashews. They will help give you energy and hold you over until you can sit down and eat a meal.
- Healthy snack bars – Instead of killing your food cravings with a candy bar, reach for a healthy alternative. I like Raw Revolution bars because they contain organic and raw ingredients. There are other great bars out there that contain fabulous ingredients like oatmeal and flaxseed.
- Fast-food alternatives –Depending on where you live, you may have the option of going to a juice or smoothie bar. There are also “sushi train” restaurants popping up around the USA where you can sit down, eat a couple of plates of sushi, and go! It’s a fast and easy way to get a good nutrient-boost.
- Stay hydrated – If you are always on-the-go, carry a BPA-free water bottle around with you. In case you get a sweet-tooth or fast-food craving, try sipping some water. Wait 15 minutes after you took a drink and I’m willing to bet the craving will have passed. It’s important to stay hydrated, especially if we live busy lives!
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Nutrition Tip of the Day: Crazy for Carotenoids!
Ever heard of carotenoids? Are you familiar with what they can do for your body? Carotenoids are a phytonutrient family that represent one of the biggest groups of naturally occurring plant pigments like lutein, zeaxanthin, lycopene, and beta-carotene. Carotenoid-rich foods protect your cells from harmful free radicals, provide a source of vitamin A, keep your eyes and lungs healthy, and boost your immune system. People who smoke, drink a lot of alcohol, or don’t eat many fresh fruits and vegetables need to include more carotenoid-rich foods into their diet. Try eating sweet potatoes, collard greens, kale, papaya, carrots, Swiss chard, and asparagus.
Filed under Nutrition Tips for Teens
