Latest news with #healthyfats
Health Line
6 days ago
- Health
- Health Line
How Much Fat Can People with Diabetes Have Each Day?
If you have diabetes, healthy fats are still an important part of your diet. However, eating too much saturated fat can lead to serious cardiovascular issues. For people with diabetes, monitoring carbohydrates often takes center stage when managing their diets. But that doesn't mean that other macronutrients should be ignored, especially when it comes to how much and what kind of fat someone with diabetes eats. Diets containing a lot of saturated fat are associated with a higher risk of heart disease and stroke, which are common comorbidities for diabetes. Understanding the different kinds of fats in foods and their effects on blood sugars is an important part of diabetes management. Let's take a closer look at dietary fats and their role in managing diabetes. Does fat raise blood sugar levels? Fat doesn't break down into glucose when it's digested. That means it doesn't directly cause blood glucose levels to rise. In fact, eating a balanced meal or snack that includes some fat can lead to more stable glucose levels. Fat, along with protein and fiber, slows digestion which also slows down the absorption of carbohydrates and smooths out the glucose spikes they can cause. But again, it's important to pay attention to the amount and type of fat to keep the meal or snack heart-healthy. How much fat should a person with diabetes have per day? Current dietary guidelines in the 2020-2025 Dietary Guidelines for Americans have moved away from recommending strict limits and amounts on the macronutrients and food groups people should eat. New guidelines embrace a more inclusive approach that recognizes and supports the need for personalized and culturally inclusive recommendations. Daily guidelines for dietary fat In the new guidelines with varying daily calorie limits, no specific number of daily grams of fat is recommended. The current guideline for adults is to limit overall daily fat intake to 20% to 35% of total daily calories and limit saturated fat to fewer than 10% of daily calorie intake. Translating that into the number of grams takes a little bit of math: Each gram of fat translates into 9 calories. Take the total number of calories for the day and divide that by 10 to get the number of calories from saturated fat. Then take that amount and divide that by 9 to get the top limit of daily grams of saturated fat. For example, for someone who eats 2,000 calories per day, that would mean eating 45 to 78 total grams of fat per day. Of this total, only 22 grams should be saturated fat. You can read more about the different kinds of fats, as detailed by the American Diabetes Association. While the new guidelines call for 'meeting food group needs with nutrient-dense foods and beverages, and staying within calorie limits,' calorie and nutritional limits are defined by a combination of age, sex, daily activity level (sedentary, moderately active, and active), and whether the person is pregnant or lactating. For example: for males who are 40 years or older, the daily calorie limit is about 2,200 calories depending on level of activity for females 40 years or older, the daily calorie limit could be roughly 1,800 calories per day for people who are pregnant, the daily limit could be as much as 452 additional calories than what's listed above, depending on the trimester Why include fats in our diets? Even though too much fat can lead to health issues, it cannot be eliminated from our diets completely. Fat makes it possible for the body to absorb fat-soluble vitamins A, D, E, and K. They also support cell function, give the body energy, and provide the body with fatty acids that it cannot make itself. That being said, it's important to limit the amount and kinds of fat eaten to support good health. Why is fat content on nutritional facts labels important for people with diabetes? Nutrition Facts labels are found on packaged foods and beverages and restaurant menus. These are helpful tools for understanding the kind and amount of fat we eat. These labels provide information about the calories, fat, carbohydrates, and key nutrients in each standard serving. On the label, the total number of grams of fat in a single serving of the food or beverage is listed. Underneath that, the amount of saturated fat and trans fat are listed separately as grams. This detail tells us not only how much fat is present, but also how much of that fat comes from less healthy sources. What are the different types of fat in foods? Fats are categorized into four groups: polyunsaturated monounsaturated saturated trans You may have heard of 'good' fats and 'bad' fats. Unsaturated fats are often labeled as 'good' fats. Saturated and trans fats are often labeled as 'bad' fats. To eat a balanced diet, it's best to lean into eating and cooking with unsaturated fats more often than other fats. Unsaturated fats (poly- and mono-) These fats offer some heart protection by maintaining blood levels of HDL (good) cholesterol and lowering levels of LDL (bad) cholesterol. Unsaturated fats are found in plant and fish oil and some nuts, including: olive oil corn oil canola oil sunflower oil oily fish including salmon, sardines, and trout avocados almonds, peanuts, and Brazil nuts pumpkin, flax, and sesame seeds Saturated fats Saturated fats are considered less healthy. Too much saturated fat can raise LDL and increase the risk of heart disease and stroke. Saturated fats are found in animal foods and some plant-based foods, including: coconut coconut oil palm oil palm kernel oil sausage, bacon, ground beef beef and pork milk, butter, dairy products (full fat and reduced fat) In the United States, the biggest dietary source of saturated fat comes from sandwiches, including burgers, tacos, and burritos — generally foods and dishes containing high fat meats and full fat dairy. Saturated fats are also found in desserts and sweet snacks. There is debate about whether saturated fat should be avoided. The ADA recommends limiting this type of fat, while the accredited Joslin Diabetes Center does not. All sources do agree that processed meats and highly processed foods and trans fats should be limited. Trans fats These fats can negatively affect heart health and circulation. They raise LDL and lower HDL cholesterol and contribute to inflammation and insulin resistance. Trans fats are most commonly manufactured by adding hydrogen to vegetable oil. This changes the liquid oil into solid fat at room temperature. Vegetable shortening and margarine used to be commonly made using trans fats. Trans fats can also be naturally present in some animal products from ruminant animals. These include dairy milk, butter, cheese, and some meats. In response to the negative effects trans fats have on heart health, the Food and Drug Administration (FDA) took action to ban trans fats known as partially hydrogenated oils. Naturally occurring trans fats do not promote inflammation like manufactured trans fats, which the FDA has banned since 2020.
Yahoo
08-07-2025
- Health
- Yahoo
The #1 Best Nut for Weight Loss, According to Registered Dietitians
The #1 Best Nut for Weight Loss, According to Registered Dietitians originally appeared on Parade. Look at the ingredients label of a package of nuts, and you may see high calorie and fat content. This may tempt you to nix nuts completely if you're trying to lose weight."Nuts contain large amounts of fat and are an energy-dense food, meaning they contain a lot of calories in a small serving," says Michelle Milgrim, RD, MS, RD, CDN, CLC, a registered dietician with Northwell Health in New Hyde Park, New York. "It would serve to reason that weight gain might be an important consideration with nut intake."However, Milgrim says nuts are not off the table, even if someone wants to lose weight. In fact, a 2021 meta-analysis found people had a 3 to 5 percent reduced risk of developing overweight/obesity with each additional serving of nuts daily."There's strong evidence that nuts are not associated with weight gain nor an increased risk of obesity," Milgrim says. Confused? Skeptical? A pair of registered dietitians discuss why nuts are an excellent menu item when trying to lose weight—plus, their top nut for weight Yes. Although nuts are high in calories and fat, dietitians recommend them for people trying to lose weight. "Fat is a macronutrient which means our bodies need fat just like protein and carbohydrates," says Julia Zumpano, RD, a registered dietitian from Cleveland Clinic's Center for Human type of fat matters, though—and it has benefits far beyond the number on the scale. "Consuming nuts can help reduce the risk of cardiovascular disease and coronary heart disease," Milgram says. "Because they're rich in mono- and polyunsaturated fats, especially omega-3 fatty acids, nuts can help improve serum lipids by reducing LDL cholesterol, triglycerides and total cholesterol."Zumpano does, however, suggest minimizing the intake of saturated and trans-fats." [These] fats can lead to heart disease, weight gain, obesity and increased blood pressure and triglycerides," Zumpano If you're nutty for almonds, you're in luck: Milgrim and Zumpano agree it's a great addition to a weight-loss-friendly menu. "Almonds have the highest protein and fiber content," Milgrim shares. Zumpano also emphasizes the protein and fiber in almonds. Generally, she says one 1-ounce serving of almonds has six grams of protein and three grams of fiber."Protein helps control appetite and build muscle mass," Zumpano explains. "Fiber keeps you full longer and helps stabilize blood sugars." Here's what else Zumpano loves about almonds: The Fat Content. "Eighty-perfect of the fat is monounsaturated fat, or healthy fat, and provides satiety," Zumpano says. Low Carb. "Three grams net carb means almonds are lower in carbohydrates," Zumpano explains. Although complex carbs like whole grains are a nutritious part of a diet, even in weight-loss patients, people often get those from other sources. So, having a low-carb snack, like almonds, is beneficial. L-Arginine Amino Acid. Zumpano says this amino acid aids with burning fat. Related: Zumpano says a serving size of almonds is usually one ounce (about 23 almonds) or two tablespoons of natural almond butter. She generally recommends patients stick to that amount agrees that portions are key when consuming almonds and trying to lose weight because adding nuts without reducing caloric intake elsewhere can lead to weight gain. "If you're adding nuts to your diet, be sure to enjoy them in portion-controlled amounts and consider the added nuts in the context of the rest of your diet to avoid excess calorie intake," Milgrim says. Milgrim typically recommends consuming almonds as a snack. "As a snack, it makes it a bit easier to control portions since you know you're consuming a snack rather than a complete meal," Milgrim says. "I'm more likely to grab a snack-sized portion, too."Zumpano also loves almonds as a snack, though there are ways to liven them up if you'd rather not consume them plain. "Almonds can be enjoyed roasted with herbs as a snack," Zumpano shares. Other almond-centric ideas Zumpano loves include: Topping a salad with chopped almonds. Spreading two tablespoons of almond butter over celery or an apple. Adding two tablespoons of almond butter to oatmeal, energy balls or stir-fries. Related: Almonds and almond butter not your jam? No worries. There are other excellent nuts to consume when you're trying to lose weight. "Generally speaking, all nuts are heart-healthy snack options," Milgrim says. "But, like many food categories, different nuts contain a different mix of nutrients. It's a good idea to eat a variety of nuts for the greatest benefit, just like eating a variety of colorful vegetables."Milgrim recommends: Walnuts, pecans, chestnuts, peanuts and pistachios for antioxidants. Macadamia nuts, hazelnuts, pecans and peanuts for heart health. Macadamia and hazelnuts for monounsaturated fat. Pistachios for a low-fat option. Brazil nuts for selenium, which may be protective against some cancers, cardiovascular disease and cognitive decline. Yes! Although they are high in fat and calories, nuts are incredibly healthy and nutritious. Best of all? They're packed with antioxidants, which help your body fight off harmful molecules known as 'free radicals.'Related: If you're having a hard time losing weight, you're not alone. But some of the advice out there can feel cookie-cutter, so it's helpful to remember that customized support is available. "Seeing a registered dietitian can help jumpstart your efforts to lose weight," Milgrim explains. "A dietitian will help you understand your eating patterns, including diet, in addition to all the things in our lives that impact how or why we eat, and help you identify ways to start making small changes to assist you on your journey." Michelle Milgrim, RD, MS RD CDN CLC, a registered dietitian with Northwell Health Julia Zumpano, RD, a registered dietitian from Cleveland Clinic's Center for Human Nutrition. The #1 Best Nut for Weight Loss, According to Registered Dietitians first appeared on Parade on Jul 7, 2025 This story was originally reported by Parade on Jul 7, 2025, where it first appeared.
Yahoo
03-07-2025
- Health
- Yahoo
Is Sunflower Oil Actually Good for You?
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." There's been a lot of talk on social media about seed oils and whether or not they're healthy. But not all seed oils are the same, and there is some back and forth about one in particular: sunflower oil. So, is sunflower oil good for you or is it something you should try to avoid? Sunflower oil isn't as well-known as olive oil or vegetable oils, so it's fair to wonder whether you should cook with it. But the nutritionists we spoke with agree that you don't necessarily need to eschew it. 'Sunflower oil can be a healthy fat choice,' says Stephani Johnson, D.C.N., R.D.N., an adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University. There are a few nuances to consider, though, including how you cook with it. All sunflower oils aren't created equal, making things even more complicated. Here's what Johnson and other dietitians and experts want you to keep in mind. Meet the experts: Stephani Johnson, D.C.N., R.D.N., is an adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University; Antonette Hardie, R.D.N., L.D., a nutritionist at The Ohio State University Wexner Medical Center; Art Gillman, R.D.N., C.D.N., a nutritionist at NewYork-Presbyterian; Christopher Gardner, Ph.D., a professor of medicine at Stanford University Here's a breakdown of what you can expect from one tablespoon of sunflower oil on the nutritional front, according to the United States Department of Agriculture (USDA): Calories: 120 Fat: 13.9 grams (g) Saturated fat: 1.4 g Vitamin E: 10.2 mg Sunflower oils may vary in their fatty acid composition, Johnson says, adding that some may be higher in polyunsaturated fat while others are higher in monounsaturated fat, and some contain equal amounts of both. High-oleic sunflower oil, which is higher in monounsaturated fat, is more common because it's more stable at higher cooking temperatures, she says. Monounsaturated fatty acids may be more beneficial for heart health than polyunsaturated fats, says Art Gillman, R.D.N., C.D.N., a nutritionist at NewYork-Presbyterian. Sunflower oil is 'pretty comparable' to other seed oils, says Antonette Hardie, R.D.N., L.D., a nutritionist at The Ohio State University Wexner Medical Center. She points out that it has a neutral flavor, along with a higher smoke point—meaning, it can withstand higher heats for cooking. On the calorie front, sunflower oil is similar to other oils, too, Johnson says. 'All oils, regardless of type, are nearly equal in caloric content.' But the type of oil you choose is unlikely to have a big impact on your health, according to Christopher Gardner, Ph.D., a professor of medicine at Stanford University. 'People should pay more attention to what they are cooking in the oils, than the oils themselves,' he says. That's especially true if you use only a tablespoon or two in your recipes, Gardner says. However, always talk to your healthcare provider for personalized advice, especially if you have specific health conditions. 'It does have some health benefits with unsaturated fats and vitamin E,' Hardie says. Sunflower oil has 'moderate' amounts of omega-6 fatty acids, which may lower the risk of heart disease, decrease inflammation, and maintain skin and eye health, Gillman says. That said, there are some important caveats we'll get to soon. According to the American Heart Association (AHA), omega-6 is a polyunsaturated fat that your body needs, but it can't produce on its own. As a result, you need to get them from foods. The AHA notes that polyunsaturated fats like omega-6s may help lower the risk of developing heart disease and stroke by lowering levels of LDL (bad) cholesterol in the body. Sunflower oil also contains vitamin E, which is a fat-soluble vitamin that works as an antioxidant in the body, according to the National Institutes of Health (NIH). That means it helps to protect your cells from damage and may even help to lower your risk of certain diseases. A big reason that people reach for sunflower oil while cooking is its high smoke point, Hardie says. 'The high smoke point when cooking leads to less burning and less acrid tastes,' she says. It also doesn't have a strong flavor, allowing the taste of what you're cooking to really shine through, per Hardie. Like all oils, sunflower oil is calorie-dense, Johnson points out. 'When eaten in large amounts, it can result in calorie consumption greater than an individual's energy needs,' she says. 'This contributes to weight gain, increasing the risk of overweight and obesity, and their related health issues.' Those omega-6 fatty acids that can be helpful with sunflower oil can also be harmful in excess, Johnson says. 'Consuming excessive amounts of omega-6 fats, particularly when omega-3 intake is low, can promote inflammation by increasing the production of pro-inflammatory molecules in the body,' she says. Cooking with sunflower oil at high temperatures, especially during deep frying, can lead to the release of aldehydes into the air and the food, Johnson says. These compounds are linked to an increased risk of cancer and heart disease, she explains. (Worth noting: Research suggests that oils high in oleic acid—one form of sunflower oil you can choose—are more resistant to breaking down and produce smaller amounts of aldehydes than those that are rich in linoleic and linolenic acid.) 'While choosing a high-oleic sunflower oil and keeping cooking temperatures below its smoke point can help reduce this risk, sunflower oil still tends to release more aldehydes than many other cooking oils,' Johnson says. But when used below its smoke point and in moderate amounts, dietitians agree that sunflower oil can be a healthy choice. An oil's smoke point is the temperature when it starts to create smoke. Sunflower oil's smoke point is about 450 degrees Fahrenheit, Johnson says. This is one of the higher smoke points for oils, allowing you to do high heat cooking without burning your oil—or your food. Sunflower oil is considered a relatively harmless oil when used in moderation and within recommended temperatures, according to Hardie. But again, talk to your doctor if you have specific concerns or questions. It depends on how much you plan to use. 'In moderation, as is the case with all seed oils, sunflower oil should be fine,' Gillman says. Sunflower oil can be part of a healthy diet, but, as with all oils, it's important to use it in moderation and below its smoke point. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Daily Mail
30-06-2025
- Health
- Daily Mail
Dietician shares 6 cheap foods that work like Ozempic to curb appetite
When it comes to avocados, millennials may have actually got it right. The green fruit works in the same way as jabs like Ozempic, Mounjaro, and Wegovy, one expert has claimed. Slimming injections have ushered in a new era in the war on obesity. The treatment spurs weight loss by mimicking the actions of a hormone released in the gut after eating - GLP-1. As well as telling the pancreas to make more insulin, the GLP-1 hormone feeds back to the brain and makes us feel full - stopping patients from over-eating. But the jabs are not without side effects, with users commonly complaining of nausea, constipation, and diarrhoea after taking the medication. Yet, Maria AbiHanna, a Dubai-based dietician said six certain food groups 'can do the same thing naturally, without the nausea'. The first, healthy fats, includes foods like avocados, nut butters, and fatty fish like mackerel. Despite often being seen as 'bad', she said, a small amount of fat is an essential part of a healthy balanced diet and prove beneficial for weight loss. These fats help the body absorb key minerals and vitamins, such as vitamin D, and reduce the risk of heart disease. Protein, meanwhile, specifically eggs, Greek yoghurt, and edamame beans, can help people feel fuller for longer and 'turns off cravings before they even start', she added. One serving of Greek yoghurt boasts an impressive 20g of protein, whilst three large eggs pack in 18g. Guidelines suggest that most adults need around 0.75-1g of protein per kilo of body weight, which is around 45g for women and 55g for men or two portions of meat, fish, nuts or tofu per day. High-fibre foods, such as chia seeds, lentils, and oats, equally have a similar effect, Ms AbiHanna said. Fibre is a type of carbohydrate found in plants that can help regulate digestion and curb huger pangs. Unlike other carbohydrates, fibre isn't easily broken down in the gut and absorbed by the body as sugar. Rather, it travels down the gut, through the intestines, slowing down digestion and keeping blood sugar steady. Chia seeds expand in your gut, while lentils and oats pack fibre and resistant starch for long-lasting satisfaction, she said. Recent studies have also found that dieters who have fibre rich diets report greater weight loss than their peers. One 2023 study published in the journal Science, found those who followed a high-fibre diet lost more weight than those on a control diet, despite their overall calorie intake being similar. Another food group Ms AbiHanna suggested was leafy green vegetables such as broccoli or cucumber to every meal, 'to feel fuller on lower calories'. Loading up on these high-volume, low-calorie options, such as leafy greens and cucumbers, will trick the body into feeling full as the stomach stretches, she said. Only specific carbohydrates, however, will have a similar effect as GLP-1s, she noted. Slow-burning carbohydrates such as sweet potatoes and quinoa, digest more slowly, helping to maintain energy levels without the dreaded sugar crash. 'Think long-term fuel, not fast-burning fire', she said. 'If it stabilises your blood sugar, it stabilises your hunger.' For this reason, certain snacks also work well. For anyone looking to lose weight, she advised opting for green tea or matcha to help suppress hunger pangs, or fat-fibre combinations like apple slices with nut butter to ward off sugar cravings. 'This isn't about dieting or willpower', the nutrition expert said. 'It's about working with your biology, not against it.'
Yahoo
26-06-2025
- Health
- Yahoo
The Omega-3-Rich Food That Can Also Help Fight Inflammation
When it comes to healthy fats, good things come in threes. Omega-3's! These polyunsaturated fatty acids, or PUFAs, are 'good' fats, and as the name implies, there are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA, which are prevalent in fish and seafood, are the most bioactive forms of the fatty acid, meaning our bodies use them more efficiently, says Natalie Allen, RDN, LD, a registered dietitian and clinical associate professor at Missouri State University. Omega-3's have a ton of health benefits. They can regulate oxidative stress, triglyceride levels, blood pressure, and inflammation. EPA and DHA, in particular, have been found to have protective benefits for the heart and the brain. Omega-3's may also have benefits for mental health. 'These fatty acids fight against age-related cognitive decline, help make important connections in our neural pathways in the brain and body, and support blood flow to the brain,' says Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. There is no official Recommended Daily Allowance (RDA) for omega-3, but the general recommendation is at least of combined EPA and DHA per day for healthy adults. The recommendation for ALA per day is 1.6 grams for men and 1.1 grams per day for women. Omega-3's are essential fatty acids, meaning the body can't produce them on its own, so we need to get them through food. That's where this list comes in: These are the foods highest in Omega-3 fatty acids. If you don't eat fish, an omega-3 supplement might be a good idea. (Check with your healthcare provider first to make sure it's safe for you, and as with any supplement, mind the dosage.)Three ounces of cooked mackerel contains of EPA and DHA combined. It's also a good source of vitamin D, vitamin B12 and protein. Atlantic mackerel's mercury content is lower than king or Spanish mackerel (and lower than lots of other fish, in general). Allen likes grilled mackerel with a squeeze of lemon and a garnish of fresh herbs or flaked over a warm grain salad with roasted veggies. Anderson-Haynes recommends trying mackerel rundown, a traditional Caribbean dish with herbs, spices, and veggies cooked in coconut are another source of ALA, with about . Walnuts also have the most polyphenols of any nuts — plant chemical compounds that have antioxidant and anti-inflammatory properties to help protect cells from damage that can lead to cancer and other chronic diseases. Walnuts are tasty as is and also make great ingredients in muffins, breads and other baked goods. But they can also serve as a plant-based meat substitute in Bolognese sauce, stews and tacos. RELATED: 8 Surprising Signs of Inflammation You Should Never IgnoreWhen we think of fatty fish, salmon often springs to mind first. Both wild-caught and farm-raised are good sources of protein and other vitamins, but there's a difference in their omega-3 content, Routhenstein says. Three ounces of cooked tends to have more, with about 1,830 milligrams grams of EPA and DHA. Wild-caught has 1,570 milligrams of DHA and EPA. Salmon is endlessly versatile and can be eaten baked, grilled, or raw, like in sushi or poke bowls. You can also swap canned tuna for canned salmon is a plant-based protein powerhouse, whether you're eating it as tofu, tempeh or even soymilk. But a ½ cup of cooked edamame, which are straight-up soybeans, has about 300 to 400 milligrams of ALA, too. Soybeans are also rich in folate, one of the B vitamins, which is particularly important in pregnancy to prevent certain birth defects. RELATED: 10 Best High-Protein Vegetables to Add to Your PlateLike soybeans, chia seeds are another plant-based complete protein, meaning they contain all nine essential amino acids the body can't produce by itself. These nutritional powerhouses contain per ounce, and are an excellent source of fiber, with nearly 10 grams per ounce. Chia seeds bulk up when they come into contact with liquid, making them a great filler in veggie burgers or homemade jam or jelly, Anderson-Haynes says. Routhenstein likes making chia pudding for a healthy treat. RELATED: Is It Safe to Eat Chia Seeds Every Day? Here's What Experts SayHerring is a fish that might not be in your regular dinner rotation, but it's packed to the gills with omega-3: about combined per 3.5 ounces cooked. It's also high in vitamin D and phosphorus, which are important for bone health. RELATED: 15 Best High-Protein Fish to Eat, According to NutritionistsThe bivalves are known for their impressive zinc content. A single oyster contains more than 8 milligrams of the mineral, which is the RDA for women and just under the 11-milligram RDA for men. (And who eats just one?) They're also a great way to get your omega-3's, with 329 milligrams combined of EPA and DHA. If slurping them raw isn't your thing, you can grill or bake them in the shell, add them to stuffing, or fry them for inside a po' is one of the top sources of ALA, clocking in at about 2,350 milligrams per tablespoon of ground flaxseeds and a whopping 7,260 milligrams per tablespoon of flaxseed oil. A sprinkle of ground flaxseed adds a good bit of fiber (nearly 2 grams per tablespoon) and magnesium (27.4 milligrams), too — both of which are important for digestive and cardiovascular health. Ground flaxseed has a subtle nutty flavor. When mixed with a little water, it can be used as an egg replacement in baking. Add it to oatmeal, yogurt, smoothies, or homemade granola. Flaxseed oil can be used to make salad dressing. RELATED: 6 Best High-Protein Seeds to Eat, According to NutritionistsThese tinned fishies have gotten trendy over the past few years — and for good reason. They contain about 1,200 milligrams of combined per 3 ounces. They're also great sources of calcium (because, like anchovies, you eat the bones). One can (about 3.75 ounces) contains 351 milligrams. Sardines can be eaten straight out of the tin or as a toast topper. Routhenstein also uses them in a homemade puttanesca you love them or hate them, there are a lot of omega-3's in these tiny fish: a combined of DHA and EPA. They're eaten whole, so you also get the calcium from the fish bones. They're also good sources of selenium, which helps with thyroid function, and niacin, which is key for nervous system function. Sure, you can use them as pizza toppings, but they can also be mixed into a traditional Caesar dressing or chopped into salads, sauces and pastas. You Might Also Like 67 Best Gifts for Women That'll Make Her Smile The Best Pillows for Every Type of Sleeper
