Some of your favorite foods and drinks—including coffee, avocado, and potatoes—actually have surprising health benefits, like upping your fiber intake or supporting your heart. Here’s how to get the most nutrition out of your diet in this week’s top health tips.
Your daily cup of joe may do more than wake you up. Research has linked regular coffee consumption to numerous heart health benefits, including a reduced risk of high blood pressure, heart attack, heart failure, and stroke. This is likely due to coffee’s rich antioxidant content that fights inflammation—a key contributor to heart disease.
Just limit your consumption to about two to three cups a day, and try to cut off caffeine by noon to protect your sleep.
Most people associate vitamin D with the sun, since your body produces it when you’re exposed to the sun’s UVB rays. But it’s also important to get vitamin D from food to meet the recommended levels, especially during the winter months with less sunlight.
Salmon can help: A 3-ounce serving provides a third of your daily vitamin D needs. Salmon also delivers plenty of protein and omega-3s, healthy fats that support your heart and brain.
Sipping on pomegranate juice after your workouts may help reduce muscle soreness and boost recovery. Pomegranate is high in antioxidants that help repair and protect muscle cells that have been stressed during exercise. And the juice is popular for its sweet, tart taste.
Try having a glass of 100% pomegranate juice with a balanced meal 1 to 2 hours after you work out.
Avocados are often praised for their healthy fats, but they’re also a solid source of fiber, a crucial nutrient for digestion and weight management that about 95% of Americans are deficient in. A large avocado delivers nearly half of the daily recommended value.
Mash avocado for a toast spread or homemade guacamole, or add cubed avocado to salads and grain bowls. You can also blend avocado into smoothies for a creamy texture.
While potatoes aren’t always thought of as a healthy food, due to their high starch content, they actually contain a number of beneficial nutrients—like potassium. One medium baked potato (with the skin) has 941 milligrams of potassium, or about a third of the daily recommended value.
Just focus on keeping your recipes simple: Boil, steam, or bake potatoes; leave the skin on; and limit salt and dairy toppings.
