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DINING ON DASH

Thursday, May 23, 2019

Dinner tonight: Linguine with Mussels in White Clam Sauce. Sweet Potato Cake with Cucumber Salsa (cucumber, red bell pepper, red onion, cilantro, sesame oil). Peach.



Sweet Potatoes are a staple on the DASH diet. Some notes from nutritiouslife:

All potatoes contain vitamins and minerals, many of which act as antioxidants or have anti-inflammatory properties, like vitamin C, potassium, calcium, and other nutrients. But a sweet potato’s characteristic orange hue is a hint at its leg up.

That color is the result of a super high concentration of a phytonutrient called beta-carotene. Beta-carotene acts as an antioxidant, and we know antioxidants help protect the body from many diseases (like reducing the risk of heart disease). It’s also a precursor to to vitamin A, meaning your body uses it to make the vitamin. Vitamin A is important for immune system function, vision, cellular communication, and more.

Give purple sweet potatoes a try. The pretty tubers contain cyanidin, a phytochemical that acts as a strong antioxidant and has been shown to have anti-inflammatory properties.

Though sweet potatoes do have more sugar, they’re actually considered “low” on the Glycemic Index (GI) compared to regular white potatoes, which are considered “high.” This means your blood sugar will rise more slowly, preventing a sharp spike (and subsequent crash).

Clams are another staple on the DASH diet. Per livingstrong, clams are surprisingly high in iron. So high, in fact, that t-bone steaks and beef liver don't compare. A three-ounce serving of cooked clams, or about nine small clams, has about 24 milligrams of iron. That's more iron than recommended each day for most adults (iron RDA is 18 milligrams per day for pre-menopausal women and eight milligrams per day for adult men and post-menopausal women.) Some individuals, especially women, have a difficult time getting enough iron each day, resulting in anemia if not treated. If you suffer from low iron, eating clams occasionally will help maintain your iron stores. On the other hand, some individuals absorb too much iron or get too much iron from the foods they eat. For these people, eating clams often may be a problem. The minerals in clams doesn't stop with iron. Clams are a good source of phosphorus, potassium, zinc, copper, manganese and selenium, as well.
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