Vitamin E Can Keep You Healthy Later in Life

Posted on April 24, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Vitamins, vitamins, vitamins. It seems as though we are always hearing about vitamins, whether it be about how much we should be getting, what foods contain them, or how they benefit our health. I hate to break it to you, but this article is also about all of those things. But not to worry, it isn’t another typical article about the commonly discussed vitamin B, or vitamin C. Rather, it is about vitamin E, a lesser-mentioned vitamin that is one that we don’t get much of in our everyday diet but is vital to our health. White beans, kidney beans, pinto beans and black beans,

According to registered dietician Kim Yawitz, “Vitamin E strengthens the immune system and helps your cells communicate with each other, but it’s best known for being a powerful antioxidant.” Yawitz explains that getting enough vitamin E is important because as an antioxidant, it neutralizes the free radicals in our bodies, which we encounter every day just from the environment in which we live. If free radicals are left to build up in our bodies, they can cause big health problems later in life, such as heart disease and cancer.

So, how do we incorporate vitamin E-rich foods into our diets? According to Yawitz, vitamin E is a fat-soluble vitamin, so eating foods that have fat in them is one way to get vitamin E. Additionally, here are some other vitamin E-rich foods:

  • Black beans
  • Wheat germ oil
  • Sunflower seeds
  • Dry-roasted almonds
  • Peanut butter
  • Asparagus
  • Mango

Since we don’t get much vitamin E in our typical daily diets, taking the extra step to eat some foods that are rich in vitamin E is important. That way, we can ensure that we are getting enough antioxidants and protecting ourselves from disease later in life.

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Is Stress Causing Your Heartburn?

Posted on April 21, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

I’m sure that it is safe to say that we’ve all experienced that uncomfortable feeling of heartburn at least once in our lives. Some experience it when they’ve eaten too many acidic foods or drinks. For some, it comes after eating spicy foods. And yet others might get heartburn and not know what caused it. I used to have horrible heartburn, but mine was due to my obsession and overuse of any kind of spicy pepper, hot sauce, or acidic, vinegary sauce. Whatever the cause of your heartburn may be, researchers may have yet another cause for acid reflux or heartburn.

According to a study published in the Journal of Neurogastroenterology and Motility, a connection has been found between anxiety and heartburn. The study observed over 19,000 individuals and found that those who exhibited symptoms of heartburn were linked to being more likely to also have depression and or anxiety.

This leads to the question of whether depression and anxiety cause heartburn or vice versa. Functional nutritional therapist Ma’an Romana believes that depression and anxiety cause stress, which ultimately causes heartburn. Thus, by managing stress, heartburn can be reduced. Specifically, she says that “When we are in a state of stress, we are in what we call a fight-or-flight and our sympathetic nervous system is activated. The sympathetic nervous system actually inhibits the activities in our digestive system and as a result stomach acid production is affected.”

In order to combat stress, Romana suggests that we try to reduce stress both before and after meals. Some suggestions include taking deep breaths to calm yourself, eliminating stressful distractions from the table, focusing on enjoying your food, exercising regularly, or spending time in nature. Also, if there are known foods that cause digestive distress, eliminate them from your diet!

Nobody likes that uncomfortable burning sensation in their throat and chest. But by getting ahead of and managing your stress, you might be able to reduce the frequency or intensity of that heartburn!

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Frozen Foods are a Budget-Friendly Option

Posted on April 19, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

With inflation skyrocketing nowadays, more and more consumers are budgeting the amounts of money they spend on the goods they need in their daily lives. One of these areas that sees some budgeting is the grocery store. Unfortunately, food prices are rising, so it can be tempting to forgo buying certain nutritious items due to the price. But don’t let these prices keep you from keeping your fridge stocked with healthy foods. Instead, opt for frozen versions of these items!

stretch food dollar

Follow this frozen food tip to help stretch your grocery food dollars (photo credit: BigStockPhoto.com)

According to a study done on the nutrition profile of frozen foods, many frozen fruits and vegetables have just the same amount of nutritional value as their fresh counterparts. In fact, some frozen fruits and vegetables have a greater amount of vitamins A and C, as well as folates. This is because they are frozen so fast after harvest, that they have not had time to lose as much of these nutrients during processing as the fresh varieties do.

So, you may be wondering what some good frozen food options are. Registered dietician and nutritionist Mary Ellen Phipps says that the following 6 foods are ones that she always buys frozen rather than fresh, due to ease of preparation, nutritional content, and cheaper price.

  • Berries
  • Fish
  • Brown rice
  • Spinach
  • Cut carrots
  • Peas

Don’t let the higher prices at the grocery store keep you from buying good and nutritious food for your family. Instead, look for cheaper alternatives like frozen foods, that are just as nutritious as the fresh versions.

For more nutrition articles, check out the Fill Your Plate blog!

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Diversify Your Diet!

Posted on April 17, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

When it comes to eating, are you the adventurous type that will try anything? Or are you more of the picky type that only likes eating a certain selection of foods? When I was growing up, I was more of a picky eater, as I never wanted to try fish because it looked gross, nor would I eat mushrooms, brussels sprouts, or feta cheese. Now that I’m older, I absolutely LOVE all of those foods. Once I made myself get over my fear of new or weird-looking foods, I have gotten to try so many different foods I otherwise wouldn’t have tried. It turns out, that expanding the range of foods you eat and diversifying your diet actually is great for your health.

According to registered dietician Annamaria Louloudis, “Eating a variety of foods, especially plant-based foods, helps us consume a variety of micronutrients and antioxidants that support everything from eye, heart, bone and skin health to immune system function.” Who knew that deviating from our usual pantry and fridge staples could do more than just expand our palate. The following are foods that many of us either have never tried or don’t regularly eat that dieticians suggest for diversifying our diets.

  • Breadfruit
  • Culantro
  • Eddo leaf bhaji
  • Plantains
  • Chapulines (Grasshoppers…Ewww)
  • Dandelion greens
  • Huitlacoche (Corn mushrooms)
  • Acerola cherries

Interestingly, each of these foods are ones that are staples in other cultures’ cuisines. To be honest, I would be willing to try all of these, except for the grasshoppers! While this is just a small list, there are plenty of other unique foods that you can try! Not to mention, there are so many recipes on the internet that finding out how to use these ingredients can be easy!

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A Healthy Lifestyle Decreases Parkinson’s Disease Mortality Risk

Posted on April 14, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Did you know that almost 1 million people in the United States are living with Parkinson’s disease? In fact, it is the second most common neurodegenerative disease after Alzheimer’s. If there was a way to help prevent yourself or a loved one from developing this disease later in life, would you make the necessary changes? It turns out that there are a few lifestyle changes that you can make to help reduce your risk of dying from Parkinson’s disease. 

According to a study published in the Journal of American Medicine, having a healthy diet and living an active lifestyle has been shown to reduce the risk of Parkinson’s disease mortality. The study analyzed the participant’s pre-diagnosis diet and activity levels. They were then monitored through their diagnosis, and then their mortality rate was evaluated.

Overall, the study concluded that those who ate healthier and were more active before they were diagnosed with Parkinson’s disease had a 49% lesser mortality risk than those who didn’t eat healthy diets or engage in regular physical activity.

We have always known the importance of eating healthy, nourishing, and balanced meals. We also know just how vital it is to our health to maintain a regular exercise routine. Staying on top of these healthy lifestyle habits can protect us from a lot of health issues later in life, and Parkinson’s is on that list! So, whether it be as advice to you personally, or advice for a family member, friend, or loved one, remember the importance of prioritizing health now, as it can significantly improve your quality of life now, and in the future!

For more health-related articles, check out the Fill Your Plate blog!

 

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