25 “Did you know?” Nutrition Tips:


Here’s some fun nutrition trivia facts for you!

1.      Unlike other whole grains, Quinoa is one of the few plant-based sources of all 9 essential amino acids, making it a “complete protein” source.

2.      The egg yolk is the most nutritious part of the egg, containing essential fatty acids, & vitamins & minerals including iron, folate, vitamin D, and choline-an important vitamin involved in the structure of our cells and plays a vital role in cognitive health.

3.      Purple & dark red fruits and vegetables contain a compound called anthocyanins, which may help reduce the risk of cardiovascular disease, cognitive decline, and cancer. Examples of these foods include blackberries, eggplant, beets, grapes, & red cabbage.

4.      Omega-3 fatty acids, found in foods like fatty fish, flaxseeds, and walnuts are scientifically proven to help lower triglyceride levels, which may help improve or reduce risk of heart disease

5.      Ground flaxseeds are also an excellent source of fiber, and are a super easy way to add a nutritional boost to cereals, smoothies, baked goods, and more.

6.      Artichokes are the vegetable highest in fiber

7.      Figs, mango and grapes are among some of the fruits with the highest sugar content while berries, lemons and limes are among the lowest

8.      Vitamin D, which plays a role in bone formation, immune health, cancer risk, and so much more, can be obtained not only from sunlight, but also from foods like salmon, mushrooms and egg yolks

9.       Vitamins A, C, E, and selenium are all sources of antioxidants, which protect the body from damage from harmful molecules called free radicals and decrease cancer risk

10.  Brazil nuts are the food highest in the antioxidant selenium, and contain over 700% of the recommended daily allowance for this mineral in just 1 ounce!

11.  Even though coconut oil contains saturated fat, it is largely composed of medium-chain triglycerides, which are metabolized differently than the more common long-chain fatty acids and are not stored in the body as fat and have a positive effect on metabolism and weight control

12.  One of the best ways to increase metabolism is to eat on a regular schedule and participate in resistant exercises to help build muscle, which increases the amount of energy the body uses at rest, often resulting in weight loss

13.  Including lean protein + high quality fats in addition to a high-fiber carbohydrate source at each meal is an effective way to control hunger, manage weight, and build muscle

14.  There are two main types of iron: heme and non-heme iron. Heme iron is found in animal sources like meats and is well-absorbed by the body while non-heme iron is found in plant sources like grains and vegetables and is less-readily absorbed

15.  Consuming vitamin C, such as that in berries and citrus fruits, helps the body absorb iron and can help improve or prevent anemia

16.   The body can make 100% of the cholesterol it needs to function, without getting any of it from foods. Therefore, people following a vegan diet don’t need to worry about not getting enough cholesterol.

17.   Liquid foods are much more rapidly absorbed by the body than solid foods, meaning the nutrients in a smoothie or shake get to your bloodstream much quicker than a solid meal. However, this also means they can raise your blood sugar more rapidly, so watch out for carbohydrate and sugar content in these drinks

18.  Probiotics, which are a type of healthy bacteria, play a much larger role in just gut health, but are also proven to be effective for boosting the immune system, improving mental health, and so much more. Food sources of probiotics include organic yogurts, kombucha, sauerkraut, kimchi, kefir, and any pickled or fermented vegetable.

19.  Fiber is broken down into 2 categories: soluble and insoluble. Soluble fiber is found in oats, beans and many fruits and is good for controlling diarrhea while insoluble fiber is found in whole grains and many vegetables and is ideal for constipation management

20.  The body can only absorb about 25-30 grams of protein at a time. Any extra is broken down and excreted by the kidneys. So no, 50g of protein powder in a smoothie or shake isn’t necessary

21.  All plants and plant products are naturally cholesterol-free

22.  Avocados are an excellent source of monounsaturated fat, which is proven to help raise “good” HDL-Cholesterol and lower risk of heart disease

23.  Frozen fruits and vegetables are often just as healthy, and sometimes nutritionally superior to fresh varieties due to being harvested and packaged at peak times of ripeness

24.  Signs of a fad diet include the recommendation to exclude an entire food group, the promise of “rapid” weight loss from a specific part of the body, and the insistence in investing in expensive herbs and supplements. These are all red flags indicating the diet and weight loss promotion are likely not sustainable

25.   Whenever possible, getting nutrients from food is always a better option than taking a supplement because supplements cannot replicate the variety of other health-promoting compounds found in whole foods such as fiber, antioxidants and phytochemicals. Vitamins & minerals are also shown to to work more effectively when consumed as part of a whole food rather than in an isolated form, thanks to the “synergistic” effect of whole foods