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Healthy Thanksgiving: Top 10 Foods


This isn’t a treatise about your needing not to be eating all of the things you did previously (yesterday).

How about that assonance?

No, this is a reminder of the nutrients you likely navigated whilst noshing.

Thanksgiving meals almost never exist without the following, which means there’s an opportunity to do a lot of good for your body, just by munching the day away.


Cases in point:



1) Sweet Potatoes

  • Vitamins/Minerals: Vitamin A, Vitamin B6, Vitamin B5, Vitamin C, Manganese, Potassium

  • Benefits: Eye health, strong immune system; regulates blood sugar, reduces oxidative damage and cancer risk



2) Brussels Sprouts

  • Vitamins/Minerals: Vitamin C, Vitamin K, Fiber, Folate, Vitamin B6

  • Benefits: Bone health, blood clotting, iron absorption, tissue repair, optimal immune function



3) Butternut Squash

  • Vitamins/Minerals: Vitamin A, Vitamin C, Vitamin E, Magnesium, Potassium, Folate, Vitamin B6

  • Benefits: Bone health, eye health, energy production; regulates cell growth, protects against free radical damage, reduces risk of Alzheimer’s Disease



4) Cranberries

  • Vitamins/Minerals: Vitamin C, Vitamin A, Manganese

  • Benefits: Gut health, eye health, cardiovascular health; protects against liver disease, lowers blood pressure




5) Sage

  • Vitamins/Minerals: Vitamin K, Magnesium, Zinc, Copper, Vitamin A, Vitamin C, Vitamin E

  • Benefits: Heart health, oral health, blood clotting, improved brain function; lowers cholesterol, may protect against certain cancers



6) Rosemary

  • Vitamins/Minerals: iron, calcium, and vitamin, B-6

  • Benefits: Eye health, digestive health, improved concentration; enhances memory and concentration. alleviates muscle pain, boosts the immune and circulatory system, neutralizes free radicals, reduces inflammation




7) Thyme

  • Vitamins/Minerals: Vitamin C, Potassium, Manganese

  • Benefits: healthy immune system, cell growth, bone development, blood clotting




8) Green Beans

  • Vitamins/Minerals: Vitamin K, Vitamin A, Calcium, Folate, Vitamin C, Fiber, Iron

  • Benefits: heart health, gut health; lowers LDL cholesterol, maintains strong bones, prevents anemia, reduces depression, reduces cancer risk




9) Mushrooms

  • Vitamins/Minerals: Riboflavin, Niacin, Pantothenic Acid, Beta glucan, Copper, Potassium

  • Benefits: Heart health, well-functioning digestive system, healthy skin




10) Pumpkin

  • Vitamins/Minerals: Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Copper, Fiber, Folate, Manganese, Calcium, Potassium, Magnesium

  • Benefits: Heart health, eye health; protects against free radical damage, regulates blood pressure


From stuffing to casseroles to pies, the above-referenced foods are ubiquitous at Thanksgiving dinner tables across America. Some people worry about eating too much; some don’t worry at all. Either way, this list can serve as a useful reminder on this holiday that indulgent feasting can also be intelligent feasting. Put that in your pot, stir it, then go ahead...eat it.

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