Healthy Foods from A-Z, “M”

November 24, 2015 Meredith Mitchell

Good Morning Everyone!

We are on to the letter “M” in our journey through the alphabet of healthy foods!

Mushrooms –

Mushrooms are one of the rare foods that you can eat as often as possible with no side effects. Mushrooms contain natural antibiotics, similar to penicillin, which prevent fungal infections. They have no fat, no cholesterol, very low levels of carbohydrates, high protein content, and a wealth of vitamins and minerals. In addition to containing a lot of water and fiber, they also contain natural insulin and enzymes that help with the breakdown of sugar or starch in your food.

A couple different types of common mushrooms include:

White (in the picture above)

Morel

Portabella

Shiitake

Health Benefits of Mushrooms include relief from:

High cholesterol

Breast cancer

Prostate cancer

Diabetes

They are a rich source of calcium and vitamin D.

Important Note: Vitamin D is a relatively rare vitamin to find in vegetables. In fact, edible forms in general are not particularly common.

For more information visit:

https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-mushroom.html

For more nutritional information go to: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2482/2

Some great and healthy recipes for mushrooms include:

Mini Mushroom and Sausage Quiches – http://www.eatingwell.com/recipes/mini_mushroom_sausage_quiches.html

Cream of Mushroom and Barley Soup – http://www.eatingwell.com/recipes/cream_of_mushroom_barley_soup.html

Chicken Breasts with Mushroom Cream Sauce – http://www.eatingwell.com/recipes/mushroom_cream_chicken.html

Mediterranean Portobello Burger – http://www.eatingwell.com/recipes/mediterranean_portobello_burger.html

Macadamia Nuts –

Macadamia nuts are a unique source of key nutrients and actually really good for your heart! Several studies link macadamia nut consumption to improved blood lipid profiles and reduced coronary risks. Like other nuts, they contain a good deal of fiber but they are also a source of many important trace minerals, such as magnesium, calcium, iron and zinc. Perhaps the best reason to enjoy macadamia nuts is that, in addition to helping your body reduce cholesterol, they themselves are 100 percent cholesterol free.

Interesting Fact: Due to its high content of monounsaturated fat, macadamia nut oil is fast becoming a favorite among chefs around the world. Not only is it healthier than olive oil and canola oil, but many people also believe that it has a better taste.

Tips to incorporate macadamia nuts into your diet:

Munch on a handful at work for a nutritious and energizing mid-day snack
Sprinkle macadamias into salad or use the oil as a base for a salad dressing
Substitute macadamia nut oil for vegetable oil or butter when baking or sautéing

Make sure to look for a plain roasted (rather than oil-roasted), unsalted variety to cut down on your sodium intake.

For more information visit:

http://www.lifescript.com/food/articles/t/the_many_health_benefits_of_macadamia_nuts.aspx