Washington oysters score high on the nutrition scale, especially for iron and vitamin C.
A new study has uncovered which states have the most nutritional signature dishes—food that is regionally or culturally relevant to the particular state. And Washington has come out on top with oysters. The seafood dish scored highly for its micronutrients, especially its high levels of iron and vitamin C.
Full results of the study by Optibac, a maker of probiotic food supplements, is online at www.optibacprobiotics.com.
Optibac notes “a nutritionally balanced diet is important for maintaining optimal gut health†and recommends making sure most daily meals have a good balance of macronutrients, such as carbohydrates, healthy fats and protein, “alongside your micronutrients such as calcium and vitamins.â€
Calcium is very important for your health. In fact, you have more calcium in your body than any other mineral. It makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling.
Many non-dairy sources are also high in this mineral. These include seafood, leafy greens, legumes, dried fruit, tofu, and various food fortified with calcium:
Seeds are tiny nutritional powerhouses. Some are high in calcium, including poppy, sesame, celery, and chia seeds. Seeds also deliver protein and healthy fats. For example, chia seeds and flax seeds are rich in plant-based omega-3 fatty acids. Sesame seeds have 9 percent of the RDI (Reference Daily Intake, used in nutrition labeling on food and dietary supplements) for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese.
Yogurt is one of the best sources of calcium, providing 30 percent of the RDI in one cup (245 grams). It’s also a good source of protein and other nutrients.
Sardines and canned salmon are loaded with calcium, thanks to their edible bones. A 3.75-ounce (92-gram) can of sardines packs 35 percent of the RDI, and 3 ounces (85 grams) of canned salmon with bones have 21 percent. These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain, and skin. While seafood can contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity.
Of all nuts, almonds are among the highest in calcium — one ounce of almonds, or about 22 nuts, delivers 8 percent of the RDI. Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese and vitamin E. Eating nuts may help lower blood pressure, body fat, and other risk factors for metabolic disease.
Dr. Loretta T. Friedman, who wrote this article, is a clinical nutritionist
Smelly and oily? Yes. But sardines are also a source of calcium, plus high-quality protein.
Add fresh flavor to your meals year-round with microgreens. These easy-to-grow greens need minimal space and no special equipment for a flavorful and nutritious harvest in little more than a week. Use them on salad, soup, pizza or omelettes, in stir fries, or as a snack. These tiny seedlings are packed with more nutrition than their mature counterparts.
Add a bit of spice to soup and sandwiches with radish and mustard microgreens. Try red cabbage, chard, beets, and amaranth for some added color. Sunflowers’ somewhat nutty flavor makes it perfect for snacking. Let some of your pea microgreens grow a bit taller to use in stir fries.
Fill a shallow container with a two-inch layer of moist potting or seed starting mix. Sprinkle seeds over the soil surface and lightly cover with potting or seed starting mix. Water gently for good seed-to-soil contact. Continue to water often enough to keep the soil slightly moist. Reduce your workload and keep the planting mix consistently moist by covering freshly planted containers with plastic. Once the greens break through the soil, remove the cover and move the container to a sunny location or under artificial lights.
Increase the fun and success with a microgreen growing kit like the Organic Herb and Microgreens Grow Kit from Gardener’s Supply (www.gardeners.com). This setup is the perfect size for a countertop or other small space. The full-spectrum light is adjustable so you can raise or lower it as needed for short microgreens or taller herbs. Or skip the growing mix and mess with a Jute Microgreens Starter Kit. Set the jute mat in the shallow tray, add seeds, and water. Then compost the jute mat after harvesting your greens.
Follow the planting directions on seed packets. You typically need two to three tablespoons of seeds for an 11-inch by 21-inch tray. Buy enough seeds to make additional plantings every week or two to ensure a constant supply. Microgreens, like most vegetables, taste best and are most nutritious when eaten fresh. And these tasty bundles don’t last long in storage.
Microgreens are ready to harvest once the plant forms the first set of true leaves. These are the leaves that resemble those of the mature plant. This takes anywhere from seven to 14 days, depending on the room temperature and type of microgreens.
Use scissors to clip the greens off at ground level.  Once you harvest all the greens, it’s time to replant. Save money and be kind to the environment by composting used planting mix and reusing containers. Convert shallow fast-food containers into planting trays. Disinfect these or other planting trays before using them for subsequent plantings. Just soak the containers in a 10 percent bleach and water solution for 10 minutes. Then rinse in clear water before planting.
Gardening doesn’t get much easier than this. You’ll enjoy the fresh flavor all winter as you wait for the outdoor growing season to begin.
Melinda Myers (www.melindamyers.com) has written more than 20 books and hosts a DVD series on gardening. She also has a syndicated TV and radio program.
Grow-lights turn countertops in homes into indoor microgreen farms. (Gardener’s Supply Co.)
More than 30 million people in the U.S. suffer from eating disorders. COVID-19 can be a nightmare for them because of certain triggers: Empty grocery shelves. Feelings of uncertainty and loss of control. And social media messages about avoiding the “Quarantine 15†weight gain are especially harmful to those with existing eating disorders.
A recent study conducted by the International Journal for Eating Disorders found that symptoms worsened across the board for people with anorexia, bulimia and binge-eating disorders nationwide since lockdowns and other impacts of the pandemic began in March 2020. Among respondents, 62 percent of people with anorexia have experienced more severe restriction and food fear during the pandemic, while 30 percent of those with bulimia and binge-eating disorders reported experiencing more binge-eating episodes, and a greater urge to binge.
Specifically:
9 percent of the U.S. population will suffer from an eating disorder in their lifetime. About 2 percent have bulimia nervosa, which involves extreme overeating followed by depression and self-induced vomiting or fasting.
Binge eating disorder (BED) is the most common eating disorder. Unlike more widely known eating disorders which disproportionately effect women, 40 percent of those with BED are men.
10 percent of those with eating disorders die as a result.
Eating disorders are second only to opioid overdose as the deadliest mental illnesses.
Disorders such as anorexia, bulimia, and binge eating typically involve extreme emotions, attitudes, and behaviors surrounding weight and food issues. Specific warning signs and symptoms of eating disorders can vary, depending on the type of disorder. While some symptoms may be noticeable, eating disorders are also inherently secretive mental illnesses. This can make detection of an eating disorder difficult.
Some higher-weight and obese individuals with eating disorders face health risks including diabetes, high blood pressure, high cholesterol, and other heart-related complications, as well as joint issues.
Source: Eating Recovery Center, which offers treatment (including virtual) at locations in Washington (Bellevue) and six other states.
