Hartford Healthcare Federal Credit Union

Vol.2 No.2

Wellness Works is a magazine published by Hartford Healthcare Federal Credit Union.

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NUTRIENT-RICH, SODIUM-FREE AND LOW IN CALORIES AND FAT, BLACKBERRIES MAKE A TASTY, NUTRITIOUS ADDITION TO ANY DIET. GETTING THE NUTRITION you need is easier when nutritious foods are also ones you look forward to eating. Blackberries are a no-guilt superfood, densely-packed with a number of important nutrients and featuring a sweet, juicy fl avor that goes great with cereal, in a salad or as a dessert. Plus, they're low enough in calories to make a healthy, anytime snack. NUTRIENT CONTENT Antioxidants are natural compounds that fi ght free radicals, unstable chemicals that can cause damage to many of your body's cells. Blackberries offer a higher concentration of antioxidant compounds than virtually all other fruits. Antioxidants can offer relief against infl ammation pain, which makes blackberries a good choice for those suffering from rheumatoid arthritis. Some of these antioxidants, such as anthocyanin, could also give your memory a boost. Others like vitamin E may reduce the risk of cancer. You'll fi nd both in blackberries. Blackberries offer more than one cancer-fi ghting nutrient, though. A single serving of blackberries contains more than a quarter of your recommended daily allowance of dietary fi ber. High-fi ber diets are correlated with reduced cancer risk: dietary fi ber may help prevent several kinds of cancer, including breast, colorectal, esophageal, mouth and throat cancers. What's more, dietary fi ber lowers blood pressure and cholesterol and appears to lower the risk for diabetes, heart disease, obesity and stroke. VITAMINS AND MINERALS Half of your daily allowance of vitamin C is available from one serving of blackberries. Vitamin C promotes immune system health, improves healing of wounds and increases your body's ability to absorb iron, which in turn helps prevent iron-defi ciency anemia. These berries also contain high levels of manganese, a necessary mineral that promotes bone health and aids in processing carbohydrates. Blackberry Lemon Pops Make blackberries a part of a homemade frozen treat that's low in calories and fat, but big in potassium, vitamin C and flavor. Ingredients: 1 ½ cups nonfat Greek yogurt, plain ½ cup fresh or frozen blackberries 2 lemons 2 Tbsp. sugar substitute 1 Tbsp. lemon zest Directions: Juice the two lemons and blend all ingredients thoroughly. Pour the mixture into an individual mold; insert wooden sticks and freeze for at least four hours. Serves four. Nutrition information: Calories: 69 Fat: 0.1 g Sodium: 39.5g Potassium: 66.8g Carbohydrates: 9.5g Protein: 8.9g Vitamin C: 9.5 percent Calcium: 11.8 percent Manganese: 11.6 percent Blackberry THE Behold One cup of blackberries has only 60 calories and half a gram of fat.

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