Looking to add global foods to your diet and not sure where to begin? Consider the avocado, a fruit rich in nutrients.
“They’re high in monounsaturated fats, which can have heart health benefits. They have a good amount of fiber, which can help lower the risk of diabetes, heart disease and certain cancers,” said Hank Dart, senior health communications lead at Washington University School of Medicine in St. Louis. “And they’re also good sources of vitamins C and E, potassium and other beneficial compounds like carotenoids.”
There’s no real need to be concerned about avocados’ high level of fat — most of it is considered “good” fat, after all — but do keep in mind that they’re also relatively steep in calories, and those can rack up quickly. “Avocados and guacamole often get added to foods that are already high in calories and may not be that healthy, like nachos, cheeseburgers, and beef and cheese burritos,” Dart said, “so it’s important to keep in mind how healthy a meal is overall and make any adjustments.”
Dart said that dicing avocados and adding them to salads, spreading them on top of whole-wheat bread or simply eating them with a dash of salt and pepper are among the simplest, healthiest ways to incorporate these flavorful fruits in your weekly meals.
Avocados
Buttery avocados add a silken texture to sandwiches and salad dressings, sauces and smoothies. Eating more avocados is a great way to increase potassium intake; these fruits contain nearly double the potassium found in bananas. Avocados are high in fat, but more than half of these fats are monounsaturated, so they may lower LDL (low-density lipoprotein) cholesterol, sometimes called “bad” cholesterol, and help lower the risk of heart disease.
Also known as pitaya, dragon fruit are the pink, spiky cousins of cactus. There are several kinds of dragon fruit; the most common has white flesh, but others have pink, red or purple insides. Dragon fruit is crunchy and sweet — with a taste somewhere between a pear and a kiwi — and makes a fun, healthy choice. One cup has around 100 calories, 0 fat and 5 grams of fiber. Dragon fruit has prebiotics, which can help encourage healthy bacteria to grow in the digestive system, and it contains antioxidants, which are important to cell health and can help reduce inflammation.
Beachgoers often consider seaweed more of a nuisance than anything else. But when eaten even in small amounts, brown, green and red seaweed (algae) may have health benefits. Seaweed is considered a “high-quality protein” because it contains every amino acid the body needs to function. Like many plants, seaweed is low in calories and high in fiber. Algal oil — that is, oil derived from algae — is becoming an increasingly popular alternative to fish oil supplements. Both contain omega-3 fatty acids, which may help lower blood pressure, assist in the function of cells and blood vessels and ease inflammation. Be sure to purchase seaweed that’s been farmed rather than harvesting your own as some varieties are toxic.
Along with other ancient grains, such as amaranth and chia, quinoa (which is officially a seed) has been harvested throughout the Americas for thousands of years. Nutritionally, not much has changed since then: Unlike white rice or white flour, quinoa isn’t refined, so it retains more nutrients, such as omega-3s, fiber and B vitamins, and because they’re digested slowly, blood sugar levels stay in check. Quinoa can be a stand-in for white rice in stir-fries and can even be popped like popcorn.
Buttery avocados add a silken texture to sandwiches and salad dressings, sauces and smoothies. Eating more avocados is a great way to increase potassium intake; these fruits contain nearly double the potassium found in bananas. Avocados are high in fat, but more than half of these fats are monounsaturated, so they may lower LDL (low-density lipoprotein) cholesterol, sometimes called “bad” cholesterol, and help lower the risk of heart disease.
Dragon fruit
Also known as pitaya, dragon fruit are the pink, spiky cousins of cactus. There are several kinds of dragon fruit; the most common has white flesh, but others have pink, red or purple insides. Dragon fruit is crunchy and sweet — with a taste somewhere between a pear and a kiwi — and makes a fun, healthy choice. One cup has around 100 calories, 0 fat and 5 grams of fiber. Dragon fruit has prebiotics, which can help encourage healthy bacteria to grow in the digestive system, and it contains antioxidants, which are important to cell health and can help reduce inflammation.
Seaweed
Beachgoers often consider seaweed more of a nuisance than anything else. But when eaten even in small amounts, brown, green and red seaweed (algae) may have health benefits. Seaweed is considered a “high-quality protein” because it contains every amino acid the body needs to function. Like many plants, seaweed is low in calories and high in fiber. Algal oil — that is, oil derived from algae — is becoming an increasingly popular alternative to fish oil supplements. Both contain omega-3 fatty acids, which may help lower blood pressure, assist in the function of cells and blood vessels and ease inflammation. Be sure to purchase seaweed that’s been farmed rather than harvesting your own as some varieties are toxic.
Quinoa
Along with other ancient grains, such as amaranth and chia, quinoa (which is officially a seed) has been harvested throughout the Americas for thousands of years. Nutritionally, not much has changed since then: Unlike white rice or white flour, quinoa isn’t refined, so it retains more nutrients, such as omega-3s, fiber and B vitamins, and because they’re digested slowly, blood sugar levels stay in check. Quinoa can be a stand-in for white rice in stir-fries and can even be popped like popcorn.
In Good Taste is brought to you in partnership with Siteman Cancer Center. Watch for more healthy, seasonal cooking ideas each month.