Halle Elbling, MS, RD, CDE

Avocado History: On May 15, 1915, in the posh new Hotel Alexandria in Los Angeles, a cadre of California farmers gathered to decide the fate of a new crop. The ahuacate, a pebbly-skinned, pear-shaped fruit, had been a staple food in Mexico, and Central and South America since 500 B.C. In the 16th century, Spanish conquistadors fell in love with the fruit after observing its prized status among the Aztecs. Until the early 1900s, this fruit had never been grown commercially in the United States. By 1914, however, hotels in Los Angeles and San Francisco were ordering as many of these fruits as they could and paying as much as $12 for a dozen. The avocado was known as an alligator pear, because of the shape, green skin, and rough texture of the Hass variety. (The Florida avocado has a shiny, smooth surface.) But the farmers came up with a new name: avocado. Today, California accounts for nearly 90 percent of all avocados grown in the United States. Like most fruit, the avocado ripens once plucked from the tree. But its flesh is amazing: buttery, not sweet, somewhat nutty and oily in flavor; firm enough to be sliced or diced, or even mashed into a paste or puree. There are more than 400 varieties of avocado, but Hass has become the most popular in the United States.

Avocado Nutrition

Avocados are a good source of fiber, potassium, and vitamins C, K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One globe contains more than one-third the daily value of vitamin C, and more than half the day’s requirements of vitamin K. Naturally sodium-free and cholesterol-free, California Avocados act as a nutrient booster by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit. According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits that provide “good” fats (0.5 g Poly and 3 g Mono per 1-oz. serving). According to David Heber, M.D., director of the Center for Human Nutrition at the University of California, Los Angeles, “Increasing your intake of fruits and vegetables can reduce heart disease by providing heart healthy nutrients and phytonutrients such as the monounsaturated fat and lutein in avocados. Compared to other commonly eaten fruits, California Avocados rank highest in lutein, which acts as an antioxidant and betasitosterol, which may block cholesterol absorption.”

Avocado Preparation

Avocados have many serving options. They can be sliced and served with apples, nuts and cheese. In their most popular form, guacamole, they are mashed with salt, lime, garlic and cilantro and with chiles and tomatoes, depending on the recipe. Avocadoes can be served to infants with spoonfuls of avocado straight from the skin. In other countries Indonesians blend them into drinks with sweet condensed milk. Whereas Brazilians add it to ice cream. In California, we put it in our maki sushi rolls.

Avocado in Meals

Consider adding avocado or avocado oil to your salads. Antioxidants such as lycopene and beta-carotene are better absorbed with the healthy monounsaturated fat avocados have in abundance.
Avocados can be used in smoothies, soups, in sandwiches, with eggs in a breakfast burrito, added to tuna salad, in tacos, used as a dressing, or added to black bean salad. To help prevent an already sliced avocado from browning, sprinkle lemon juice on the exposed flesh, and then refrigerate in a plastic bag.

Here is a recipe to try:

Iron is a mineral found in every cell of the body. Iron is considered an essential mineral because it is needed to make part of blood cells. The human body needs iron to make the oxygen-carrying proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles. Iron also makes up part of many proteins in the body. Food Sources: Are some foods with iron better than others? Food has two types of iron — heme iron and non-heme iron. Heme iron is found in meat, fish and poultry, and is the form of iron that is most readily absorbed from your stomach and taken up into your body after you eat it. Non-heme iron is found in plant foods as well as meat. Foods with non-heme iron are still good to eat, but the iron contained in these foods won’t be absorbed as completely as heme iron. You absorb up to 30 percent of heme iron, found only in animal tissues (meat, poultry, and fish). You absorb 2-10 percent of non-heme iron, found in plant foods as well as meat. Eating meat generally boost your iron levels far more than eating non-heme iron. When you eat heme iron with other sources of non-heme iron, the iron is more completely absorbed. For example, foods high in vitamin C, like tomatoes, citrus fruits and red, yellow and orange peppers can also help with the absorption of non-heme iron.

The following foods are good sources of heme iron (from animal sources):

The following foods are good sources of non-heme iron (from plants):

• Raisin bran (enriched)
• Instant oatmeal
• Iron-fortified cereals
• Beans and Legumes (kidney, lima, Navy, Soybeans, Dried beans and peas)
• Tofu
• Dried fruits: prunes, raisins, apricots
• Lentils
• Molasses
• Whole wheat bread
• Peanut butter
• Brown rice
• Seeds (almonds, Brazil nuts)
• Vegetables
  • broccoli
  • spinach
  • kale
  • collards
  • asparagus
  • dandelion greens
• Whole grains
  • wheat
  • millet
  • oats
• brown rice

Some foods can reduce iron absorption. For example, commercial black or pekoe teas contain substances that bind to iron so it cannot be used by the body. Side Effects of Iron LOW IRON LEVELS. The human body stores some iron to replace any that is lost. However, low iron levels over a long period of time can lead to iron deficiency anemia. Symptoms include lack of energy, shortness of breath, headache, irritability, dizziness, or weight loss.

Those at risk for low iron levels include:

• Women who are menstruating, especially if they have heavy periods
• Women who are pregnant or who have just had a baby
• Long-distance runners
• People with any type of bleeding in the intestines (for example, a bleeding ulcer)
• People who frequently donate blood
• People with gastrointestinal conditions that make it hard to absorb nutrients from food

Babies and young children are at risk for low iron levels if they do not receive the appropriate foods. Babies moving to solid foods should eat iron-rich foods. Infants are born with enough iron to last about six months. An infant's additional iron needs are met by breast milk. Infants that are not breastfed should be given an iron supplement or iron-fortified infant formula. Adolescents are more prone to low iron levels because of rapid growth rates and inconsistent eating habits. TOO MUCH IRON. The genetic disorder called hemochromatosis affects the body's ability to control how much iron is absorbed. This leads to too much iron in the body. Treatment consists of a low-iron diet, no iron supplements, and phlebotomy on a regular basis. It is unlikely that a person would take too much iron. However, children can sometimes develop iron poisoning by swallowing too many iron supplements.

Symptoms of iron poisoning include:

• Fatigue
• Anorexia
• Dizziness
• Nausea
• Vomiting
• Headache
• Weight loss
• Shortness of breath
• Grayish color to the skin

Recommendations

The Food and Nutrition Board at the Institute of Medicine recommends the following for iron:

Women who are pregnant or producing breast milk may need different amounts of iron. Ask your health care provider what is appropriate and best for you.

The Magic of Mushrooms

Mushrooms are known for its healthy nutrients and when used right in cooking can enhance the flavor of many different dishes. You can find mushrooms as toppings in hamburgers, steaks and pizza. Or mushrooms are eaten raw or added to salads, soups, casseroles, rice dishes, stir-fry and scrambled eggs.

Mushrooms supply the diet with vegetable proteins, vitamins, amino acids, minerals, fiber, iron plus they are low in calories. Nutritionally, mushrooms contain important vitamins like vitamin D and B vitamins and minerals like potassium, phosphorus, magnesium, selenium, copper and zinc. These vitamins and minerals play an important role to boost immune system and to keep your body healthy. A number of edible mushrooms are available and easy to buy.

White Button Mushroom:

The white button mushroom is also called a table mushroom, is small in size, all parts are edible and commonly used in salads, meat dishes, soups, or pastas. They have mild and very unique flavor. At grocery stores, you can find it in freshly packaged, dried or canned form. It is a natural source of vitamin D. Also, it is a good source of antioxidants.

Nutritional content:

Vitamins: Riboflavin, Vitamin D, Niacin, Pyridoxine, Thiamin, Pantothenic Acid, and Folate

Minerals: Copper, Selenium, Iron, Potassium, Phosphorus, Zinc, and Magnesium

Portobello Mushrooms:

also known as portabella. On maturation, Portobello mushrooms take a dark brown color. Due to their meaty texture, Portobello mushrooms are frequently used as a meat substitute by vegans or vegetarians in sandwiches and burgers. They are rich in selenium which is an antioxidant which helps reduce the risk of certain diseases.

Nutritional content:

Vitamins: Riboflavin, Niacin, Pyridoxine, Thiamin, Pantothenic Acid, and Folate

Minerals: Potassium, Phosphorus, Copper, Selenium, Iron, Zinc, and Magnesium

Shiitake Mushrooms:

Shiitake Mushrooms are very popular in many Asian dishes as they provide spongy meaty texture and a woodsy taste to it. It is a good source of anti-oxidants like vitamin A, C, D and E, selenium and uric acid. Also, it has immune boosting effect in human body.

Nutritional content:

Vitamins: Niacin, Pyridoxine, Thiamin, Riboflavin, Vitamin D, Pantothenic Acid, and Folate

Minerals: Selenium, Copper, Phosphorus, Iron, Potassium, Zinc, and Magnesium

Oyster Mushroom:

It is a common edible mushroom which is tan and ivory in color. Oyster Mushrooms are broad and the cap has the oyster shape. The Oyster mushroom contains the statin for example lovastatin which help to reduce the cholesterol level in the body. Also, it helps to decrease the glucose level in diabetic patients.

Nutritional content:

Vitamins: Riboflavin, Pantothenic Acid, Niacin, Pyridoxine, Thiamin, and Folate

Minerals: Copper, Phosphorus, Iron, Selenium, Zinc, Potassium, and Magnesium

Porcini Mushroom:

Porcini Mushrooms are costlier than others and usually purchased dried. Porcini Mushrooms have also a distinct flavor, a woodsy taste and are used in preparation of variety of soups, stews and casseroles. A 3 oz serving is low in calories, contains no fat and no cholesterol.

Nutritional content:

Contains about 2 grams of fiber and 3 grams of protein for this serving and provides vitamins and minerals like A and C, calcium, potassium and iron.

When it comes to knowing the difference between sweet potatoes and yams, it can get confusing! A simple distinction is to know that what is commonly marked as a “yam” is actually a sweet potato that was grown in the Southern United States. Generally speaking, the terms are used interchangeably, but the United States Department of Agriculture requires that the label “yam” always be accompanied by “sweet potato” for clarification.

Here is a more detailed distinction of the two:
Sweet potatoes are a tropical root vegetable in the Morning Glory plant family and have smooth skin. They are mostly grown in the Southern United States and California and come in two varieties: pale and dark. The pale sweet potato has a thin yellow skin and a bright yellow flesh. This variety is neither sweet nor moist, but more the texture of a white baking potato. The dark sweet potato has a thicker orange skin with a sweet moist flesh. They taste sweet and are a rich source of beta-carotene and other nutrients.

The yam, on the other hand, is a tuber (bulb), with scaly or rough skin and is typically grown on a tropical vine found in Central & South America as well as the West Indies, Africa and Asia. The true yam is not marketed or grown widely in the United States. The skin color can be anywhere from off-white to dark brown and the flesh may range from off-white to yellow or pink to purple. The yam contains low amounts of beta carotene and tastes dry and starchy.

Nutritionally, sweet potatoes are considered a complex carbohydrate, a good source of dietary fiber, are fat and cholesterol free and are very low in sodium. One serving or one medium sweet potato is rich in beta carotene (vitamin A) a group of red, orange and yellow pigments called carotenoids which have antioxidant properties that can possibly help fight disease. Eating one serving meets your daily need for vitamin A and provides a third of vitamin C you need for the day. When eaten with the skin, this potato provides more fiber than oatmeal. Other important nutrients found in sweet potatoes include vitamin E, vitamin B6, potassium, calcium, magnesium and iron.
Choosing and storing sweet potatoes: Choose firm potatoes that are small to medium in size with smooth, unblemished skins. If you do not plan to use the potatoes right away, store them in a cool, dry, dark place. Do not refrigerate sweet potatoes, as they will dry out.
Sweet potatoes are versatile and delicious when used in recipes such as dips, smoothies, soups, stews, salads, casseroles, breads and muffins. You could also try roasting some with a little olive and other vegetables. Bake them as fries or place on top of homemade pizza. Season them with different herbs and spices like ginger, garlic, curry, rosemary, cinnamon or nutmeg.

Try these Recipes:

- Roasted Sweet Potato Salad
Roast sweet potatoes and red bell peppers together for a delicious mingling of flavors and then place over a bed of spinach or arugula and sprinkle with white balsamic vinegar. Serve this as side dish or add goat cheese and grilled chicken for a satisfying lunch.

- Oven Baked Sweet Potatoes
Preheat oven for 400 degrees F. Clean and puncture with fork- 8 unpeeled medium sweet potatoes. Bake in oven 45-60 minutes. Cut potatoes in half and place 1 tbsp. of butter/margarine, salt, pepper to taste and sprinkle cinnamon on each piece.
- To prepare baked sweet potatoes in your microwave
Prick the potatoes all over with a fork. Microwave on high for 8 to 10 minutes or until tender, turning the potatoes once.

June is National Fresh Fruit and Vegetable Month, so why don’t you challenge yourself to eat more fresh produce this month!

Fruits and vegetables are nutrient-dense, which means they provide lots of vitamins and minerals with fewer calories. They also contain fiber to keep you feeling full, and antioxidants that may protect you against certain chronic diseases such as cancer or heart disease. The USDA MyPlate guidelines recommend filling half of your plate with fruits and vegetables. That means most of us should eat 1.5-2 cups of fruit per day AND 2-3 cups of vegetables per day. If you choose, you can consume fruits and vegetables that are canned, frozen, dried, and in 100% juices.

Meeting the USDA guidelines can be met by making a few small changes to your diet.

Here are some cool tips to try this summer:

• Add fruit, such as bananas, strawberries, or blueberries, to your cereal or oatmeal in the morning.
• Add extra vegetables to your sandwich at lunch, such as tomatoes, cucumbers, lettuce, onions or avocado.
• Instead of dipping pretzels or crackers in hummus, use red pepper strips or carrot or celery sticks.
• Sneak vegetables into your favorite dishes. For example, add mashed cauliflower to your macaroni and cheese for more nutrition and fewer calories. Or add broccoli to whole wheat pasta dishes.

Here are a few of our favorite fruit and veggie activities for you and your family to enjoy:

• Visit a Farmer’s Market- children can be on a scavenger hunt for a certain colored new fruit or veggie to try or have them find a rainbow of produce.
• Make Fruit Wands- Stack a variety of cut up fruits on a kabob stick and top with a slice of star fruit for a magical and tasty treat. 
• Plant a Veggie Garden- Planting vegetables can be a great way to increase your child’s interest in trying new, healthy foods. 
• Veggie Builders- Make a variety of veggie buildings, animals and people out of cut up vegetables, tooth picks and cream cheese for the “glue”. 
• Make Fruit “Sundaes”- Layer fruit, low fat yogurt, nuts and crunchy cereal in a glass and enjoy! 

To add, below are some tips from the ChooseMyPlate.gov website to encourage more vegetables your diet:

• Discover fast ways to cook: Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
• Be ahead of the game: Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap. 
• Choose vegetables rich in color: Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too. 
• Check the freezer aisle: Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish. 
• Stock up on veggies: Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
• Make your garden salad glow with color: Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too. 
• Sip on some vegetable soup: Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.
• Savor the flavor of seasonal vegetables: Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market.
• Try something new: You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online.

Do you crave beautiful, strong hair? Hair and skin are great markers of overall health. Vibrant hair depends on a balanced diet. Healthy hair depends on the body’s ability to construct a proper hair shaft, as well as the health of the skin and follicles. Eating healthy daily and good nutrition assures the best environment for building strong, lustrous hair.

But note that other factors like smoking, hormonal imbalances, and not enough sleep can also affect how your hair looks and feels. Live a healthy lifestyle today. Eat a balanced, varied, protein-rich diet that focuses on the following foods and vitamins listed below, and you will be giving your hair love it deserves.

• Eat foods rich in Omega 3 fatty acids and eat fish like salmon
Omega-3s are found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated. If you do not prefer salmon, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as other non-fish foods like avocado, pumpkin seeds, and walnuts.

• Biotin
Biotin is a B vitamin essential for hair growth and overall scalp health. Because our bodies make their own biotin in the intestines, and it is plentiful in many common foods, deficiency is very rare. You don’t need to take supplements of biotin. Eat a balanced diet that includes some high biotin foods.
BEST FOODS FOR BIOTIN: Eggs, peanuts and peanut butter, almonds and almond butter, wheat bran, walnuts, Swiss chard, whole wheat bread, wild salmon (fresh, canned), cheese (fat-free, reduced-fat), cauliflower, avocadoes, raspberries

• Eat foods rich in Zinc like oysters
The mineral zinc is involved in tissue growth and repair, including hair growth. It also helps keep the oil glands around your hair follicles working properly. Low levels of zinc can cause hair loss, slow growth, and dandruff. The amount you get from eating foods rich in zinc is plenty to keep your hair beautiful.
FOODS with ZINC: Oysters, lobster, lean beef, crab, ostrich, wheat germ, skinless chicken or turkey (especially dark meat), lean lamb, clams, mussels, pumpkin seeds, yogurt (fat-free, low-fat), pork tenderloin, starchy beans (such as black, navy, pinto, garbanzo, kidney), lentils, black-eyed peas, soybeans (edamame), lima beans, pine nuts, cashews, peanuts and peanut butter, sunflower seeds and butter, pecans

• Eat sweet potatoes with Beta Carotene
Beta carotene in foods is converted to vitamin A in the body, and vitamin A is necessary for all cell growth, including hair cells. A deficiency can lead to dry, dull, lifeless hair, and dry skin, which can flake off into dandruff.

FOODS With BETA CAROTENE: Sweet potatoes, carrots, cantaloupe, kale, butternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, red peppers, apricots, Chinese cabbage, spinach, lettuce (romaine, green leaf, red leaf, butter head), collard greens, Swiss chard, watercress, grapefruit, watermelon, cherries, mangos, tomatoes, guava, asparagus, red cabbage

• Vitamin C
Vitamin C helps the body use non-heme iron — the type found in vegetables — to assure that there is enough iron in red blood cells to carry oxygen to hair follicles. Vitamin C is also used to form collagen, a structural fiber that helps our bodies. Hair follicles, blood vessels, and skin all require collagen to stay healthy for optimal growth. Too little C in your diet can lead to hair breakage.

FOODS with VITAMIN C: Guava, bell peppers (all colors), oranges and orange juice, grapefruit and grapefruit juice, strawberries, pineapple, kohlrabi, papaya, lemons and lemon juice, broccoli, kale, Brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, cabbage (all varieties), mangoes, white potatoes, mustard greens, tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, raspberries, blackberries, blueberries, watermelon, tangerines, okra, lychees, summer squash, persimmons

• Eat protein foods like poultry
Because hair is nearly all protein, foods rich in protein are giving you the building blocks for hair. Protein is necessary for all cell growth, including hair cells. Hair gets its structure keratin, and without enough protein for keratin, your strands will weaken and grow more slowly. Second, the iron found in meat (called heme iron) is more easily absorbed by the body than the iron in plant foods (non-heme iron).

FOODS FOR IRON-RICH PROTEIN: Clams, oysters, lean beef and lamb, skinless chicken and turkey (especially dark meat), pork tenderloin, shrimp, egg yolks

IRON–RICH PROTEIN (vegetarian sources): Tofu, tempeh, soybeans (edamame), lentils, starchy beans (such as black, navy, pinto, garbanzo, kidney), black-eyed peas

IRON–RICH VEGETABLES (low in protein, but offer iron): Spinach, seaweed, Swiss chard, asparagus, Brussels sprouts, mustard greens, kale, broccoli

• Do not forget your B Vitamins: Folate, B6, and B12
These vitamins are involved in the creation of red blood cells, which carry oxygen and nutrients to all body cells, including those of the scalp, follicles, and growing hair. Without enough B vitamins, these cells can starve, causing shedding, slow growth, or weak hair that is prone to breaking. Some food examples include beans and lentils, barley and brown rice, fish, dairy products, eggs, and green vegetables like broccoli and spinach.

With the beautiful warm weather, many people are finding themselves relaxing in the sun outside drinking water. But another great beverage to drink that is refreshing, tasty, and healthy for you is tea! Tea has been cultivated for centuries, beginning in India and China. Today, tea is the most widely consumed beverage in the world, second only to water. Hundreds of millions of people drink tea, and studies suggest that green tea in particular has many health benefits and may lower your risk for cancer, high cholesterol and Parkinson's disease.

The most popular types of tea are black, green, white and oolong teas. All these colorful tea types come from the same tea plant called Camellia sinensis. The degree of processing of the leaves of this plant determines if the tea will be green, black or oolong. These teas from the Camellia plant are rich in polyphenols, which give each tea its antioxidant properties which can help fight disease and maintain good health. Drinking a couple cups of tea daily might be good for your heart, cholesterol, bones, digestion and keep you relaxed.

But what about drinking green tea and having diabetes? Diabetics can safely drink green tea, but they should carefully monitor their blood sugar levels because of the potential blood sugar-lowering effect of green tea.

Green Tea and Type 1 Diabetes: A study using mice published in the "British Journal of Nutrition" in April 2011 found that an antioxidant found in green tea called epigallocatechin gallate, or ECGC, may help delay the onset of Type 1 diabetes. Other animal studies have shown that green tea may help regulate blood glucose levels and help slow the progression of this condition once you have it, according to the University of Maryland Medical Center. However, further studies would be needed to verify that these benefits occur in people as well as animals.

Green Tea and risk for Type 2 Diabetes: Drinking caffeinated green tea may help lower your risk for Type 2 diabetes, according to a study published in "Annals of Internal Medicine" in 2006. Study participants who drank at least 6 cups of green tea per day had a 33 percent lower risk for Type 2 diabetes than participants who drank 1 cup or less per week.
Other considerations to think about when drinking green tea. Limit the amount of caffeinated green tea you drink to avoid consuming too much caffeine, which can cause potential side effects including heart palpitations, insomnia, irritability, headaches, diarrhea and vomiting. Check with your doctor before adding green tea to your diet, because it can interact with a variety of medications, like including beta-blockers, or blood thinners.

Here are some ideas for drinking tea:

• Drink tea brewed from loose leaves or tea bags
• Replace high sugar juices and sodas with tea 
• Choose tea that is calorie-free 
• Read ingredient labels on bottled tea and look for brewed tea which has more antioxidants
• Find a sunny spot outside and prepare sun tea in a clear glass jar- drink cold
• Drink tea instead of coffee for less caffeine
• Try different types of tea, enjoy the flavors and aromas 
• Reduce stress and relax with a cup of tea
• Soothe a sore throat, clear up congestion with some warm tea and lemon
• Be social and drink tea with friends
• Throw a tea party!
• Tea helps you stay hydrated, drink tea along with water

Potassium is a very important mineral for the proper function of all cells, tissues, and organs in the human body. It is also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium. Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.

Potassium is essential for good nutrition and health. A diet low in potassium and high in sodium may be one of the factors that can lead to high blood pressure or hypertension which can boost your odds of having a heart attack or stroke. Newer evidence suggests that dietary potassium may play a role in decreasing blood pressure. Potassium is involved in nerve function, muscle control and blood pressure. Increasing potassium in the diet may protect against hypertension in people who are sensitive to high levels of sodium. A moderate increase in dietary potassium, in addition to a reduction of excess sodium, may be beneficial, especially for people at risk for hypertension.

Eating a variety of potassium-rich foods daily is recommended. Most Americans do not get enough potassium in their diets. The recommended daily potassium intake for adults is 4.7 grams or 4700 milligrams a day. While sodium is added to most highly processed foods, potassium is not. Eating more fresh and frozen foods, which are usually lower in sodium, may be helpful. Many foods contain potassium, including meats, some types of fish (such as salmon, cod, and flounder), and many fruits, vegetables, and legumes. Low-fat dairy products like milk and yogurt are also good sources of potassium.

More examples of potassium-packed foods are: green leafy vegetables like spinach, Swiss chard and beet greens. Deep orange vegetables like butternut squash and sweet potatoes and even mushrooms. Fruits like bananas, cantaloupe, and strawberries. Fish like clams, halibut, and pacific cod. Beans include lima beans, edamame, kidney, navy and pinto beans. Dried fruit like raisins, dates, apricots, and prunes.

For people who have hypertension, following an overall eating plan called DASH (Dietary Approaches to Stop Hypertension) may also be useful for lowering blood pressure. The DASH diet is rich in fruits, vegetables, low-fat and nonfat dairy, and includes whole grains, nuts/beans/seeds, lean meats, fish, poultry, and heart healthy fats. The DASH diet is higher in potassium, magnesium, and calcium and lower in total fat, saturated fat, added sugars and sodium than what is usually in the typical American diet. Some examples of a DASH meal plan are:

• For breakfast a serving of oatmeal and light yogurt or whole grain cereal with fresh fruit.
• For lunch a green salad with lots of vegetables, lean protein and fresh fruit. 
• For dinner some baked fish, asparagus, a whole wheat roll and low fat milk. 
• Snack examples include light string cheese, fresh fruit or a handful of unsalted almonds.

Some individuals may need to restrict their dietary potassium intake due to certain illnesses. Having too much or too little potassium in the body can have very serious consequences. The kidneys regulate the level of potassium in the body. Having low potassium levels or hypokalemia is uncommon in people who eat a healthy diet. But potassium deficiency may result from excessive potassium losses due to severe vomiting or diarrhea, poor diabetic control, very low-calorie diets for example less than 800 calories per day, chronic alcoholism, hard exercise, or due to some diuretics and laxatives. If you take certain diuretics, you may need more or less potassium. Ask your physician about the type of diuretic drug you take and whether you require additional potassium for example a prescribed potassium supplement to help replace potassium loss.

The history of sardines go way back in time, but it was the emperor Napoleon Bonaparte who helped to popularize these little fish by initiating the canning of sardines, the first fish ever to be canned, in order to feed the citizens of the land over which he presided. Sardines are named after Sardinia, the Italian island where large schools of these fish were once found. Sardines can be enjoyed fresh, but they are most commonly found canned, since they are perishable. Sardines are rich in numerous nutrients and are an incredibly rich source of omega-3 fatty acids and vitamin D. Sardines have been found to support cardiovascular health. They are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels; one serving (3.25 ounce can) of sardines actually contains over 50% of the daily value for these important nutrients. Sardines are also an excellent source of vitamin B12, providing 137 percent of the DV for vitamin B-12. Vitamin B12 promotes cardiovascular health since it is tied to keeping levels of homocysteine in balance; homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis.

Sardines are a rich source of bone-building vitamin D. They contain 45 percent of the DV for vitamin D in each 3.85-ounce can. Vitamin D plays an essential role in bone health since it helps to increase the absorption of calcium. Sardines are also a very good source of phosphorus, a mineral that is important to strengthening the bone matrix. Sardines also provide 12 percent of the Daily Value (DV) for riboflavin, and 24 percent of the DV for niacin. It has been found that riboflavin may help prevent cataracts and migraines, and niacin may lower your risk for Alzheimer's disease and improve arthritis symptoms, according to the University of Maryland Medical Center. 

The macronutrient content of these nutritious fish include for a 3.75-ounce can of sardines packed in oil: 191 calories, 22.7 grams of protein and 10.5 grams of fat, including only 1.4 grams of saturated fat. This is 16 percent of the daily value for fat, 7 percent of the DV for saturated fat and 45 percent of the DV for protein.
Canned sardines require minimal preparation. For canned sardines packed in oil, gently rinse them under water to remove excess oil before serving. Fresh sardines need to be gutted and rinsed under cold running water. Here are some great tips for eating and use:

• Sprinkle sardines with lemon juice and extra virgin olive oil.
• Combine sardines with chopped onion, olives, or fennel. 
• Top sardines with chopped tomatoes and basil, oregano, or rosemary. 
• Balsamic vinegar gives sardines a delightful taste. 
• Make a sauce with extra virgin olive oil, lemon juice, pressed garlic, Dijon mustard and salt and pepper. Serve over sardines. 
• Pan-fry whole sardines until crispy and mix with a warm salad of chickpeas, cherry tomatoes and parsley.
• Make a Greek-inspired mix of warm sardines, crunchy cucumbers, chickpeas and feta.
• Whole canned sardines are mixed with avocado, radish and watercress for a salad full of complementary textures and flavors.
• For a protein-packed and portable snack. Eat sardines on whole-grain Scandinavian-style crackers, such as Wasa, Ry Krisp, Ryvita, Kavli and squeeze lemon juice on top.
• For a sardine sandwich: 1 serving, mash 2 ounces lowfat cream cheese with 1/2 teaspoon onion powder, 1/4 teaspoon garlic powder and 1/8 teaspoon cayenne in a small bowl. Spread the mixture on a slice of pumpernickel and top with a couple of drained, canned sardines.
• For breakfast, revamp a favorite meal like an omelet or on top of a whole wheat bagel with sardines instead of smoked salmon.