December 2011 Healthletter: Nutrition B’s


healthletter December 2011

in this issue:

  • Nutrition B’s

ABCs of Nutrition

Happy Holidays!  On to the letter “B” for bountiful…  During the holiday season, enjoy some treats, but also think about these healthy options when you prepare your family meals.  Don’t forget that we have many recipes utilizing many of these ingredients on our website.

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Nutrition B’s:

Bamboo Shoots

  • Bamboo shoots work directly on the digestive system, relieving constipation with a high fiber contant and preventing the infestation of parasites or pathological GI bugs. In addition, these shoots can help to lower LDL cholesterol and blood pressure and assist a diet aimed at weight loss.

Banana Peppers

  • Banana peppers share nutritional benefits with all bell peppers. Rich in vitamin C, these vegetables also provide a gram of protein, beta carotene and a little bit of iron. A balanced diet includes foods of all the colors of the rainbow.

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Beet Root

  • Beets provide particular benefits to the cardiovascular system with protection against coronary artery disease and stroke. These root vegetables also lower LDL levels and homocysteine (an inflammatory marker in the body), and help to decongest the liver. Beets also contain significant levels of folate and vitamin C, one of the body’s most powerful anti-oxidants.

Black Tea

  • By its relaxant effect on blood vessels, black tea increases blood flow to crucial organs like the heart and brain. Studies have shown that tea can slow the reproductive cycle of cancer cell lines and its natural anti-oxidants scavenge free radicals in the body.

Blackberries

  • Filled with anthocyanins which give these berries their deep purple color, blackberries in a balanced diet can help improve memory, decrease blood pressure, fight heart disease and improve eyesight.

Blueberries

  • Highest in anti-oxidants, these fruits have become the powerhouse of the berry family. Studies suggest that blueberries improve memory and their low glycemic index makes them perfect for diabetics. In addition, freezing does not damage the crucial anti-oxidants, so go ahead and keep them in the freezer for the winter months!

Bok Choy

  • Also known as Chinese white cabbage, bok choy is prized in Asian cultures as a digestive tonic. This green leafy vegetable is also rich in vitamin A, vitamin C, fiber and calcium.

Bone Broth

  • Rich in calcium, magnesium, phosphorus and other trace minerals, bone broth provides nutrients in their most bioavailable form. A literal super-food, this liquid contains glucosamine and chondroitin, good for bone health, and boasts high gelatin content, a supplementary protein that can fight degeneration of joints and support connective tissues including ligaments, tendons, hair and fingernails.

Brussel Sprouts

  • The high fiber content of brussel sprouts binds with bile acids in the liver, thereby helping to lower cholesterol. And, recent studies have suggested that brussel sprouts increase the stability of DNA in white blood cells, therefore decreasing the likelihood of health altering mutations. Brussel sprouts also top the charts in glucosinate levels, the building block of many cancer-protective substances.

Buffalo

  • Containing significantly more protein, iron and B12 than beef, buffalo is also lower in cholesterol and fat than the other red meat. Grass fed buffalo provides important omega 3 fatty acids that help to lower inflammation and improve cardiovascular health.

Butternut Squash

  • Low in fat, but full of dietary fiber and potassium, butternut squash is an excellent food for heart health. And, with its characteristic hue, this gourd provides anti-inflammatory anti-oxidants including vitamin C, beta-carotene and folate.

We hope you found this information helpful. We strive to help our patients find a healthy way in the world. If you have topics you’d like us to address in future issues please let us know. We are always available for questions and comments.

Warm Regards,

The Physicians of Bambú Clinic