Add these products to your holiday menu to improve digestion and avoid illnesses
Which healthy foods should you choose for the holiday table (Illustrative photo: Freepik)
On Christmas, the holiday table should include healthy foods that won't harm your health. A nutritionist has highlighted key superfoods that can lower blood sugar levels and help prevent illnesses, reports The Mirror.
Which vegetables to choose
Nutritionist Edward Mather suggests that Brussels sprouts, often praised for their impressive content of antioxidants, vitamin K, and fiber, should be on the holiday table.
They are believed to help regulate blood sugar levels and reduce the risk of diabetes.
Brussels sprouts are rich in fiber, antioxidants, and other nutrients like vitamin K and potassium. These contribute to better gut and bone health, reduced inflammation, improved digestion, and blood sugar regulation.
Edward also praised parsnips for similar health benefits, including their high vitamin C content. Just one serving of parsnips can provide about 25% of the recommended daily intake of vitamin C, which is essential for a strong immune system.
Additionally, other vegetables such as cauliflower and beets can be excellent additions due to their high fiber content, antioxidant properties, and low-calorie nature.
Which products to replace
Edward also suggested making a few simple changes to your dinner. For example, opt for whole-grain bread or quinoa instead of white bread to increase fiber content and provide more complex carbohydrates.
Using a moderate amount of olive oil to roast potatoes and vegetables can improve the nutrient density of the dish. This also reduces the excess fat content often associated with other types of oils.
Switching to desserts made with dark chocolate (less than 70% cocoa) and fruits like strawberries and bananas is a great alternative to traditional Christmas puddings.
"The Christmas period usually involves a lot of eating and this can take it’s toll on the digestive system. If this is a concern for you, add yogurt and kefir to your shopping list. They contain probiotics - good bacteria - which improve the gut microbiota. This aids digestion and reduces constipation, so increasing consumption of yogurt can be a good idea," the expert added.
We also wrote about drinks that harm the heart and lead to diabetes.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
