Baycrest

The Nutritional Facts WHAT'S IN IT FOR YOU? BrainMATTERS SPRING|SUMMER 2021 27 Due to the COVID-19 pandemic, Canadians have had to rethink how they approach daily activities. Cooking at home has increased during this time, which may lead to permanent habits and a healthier lifestyle. It is also the International Year of Fruits and Vegetables and the first issue of BrainMatters in 2021 is showcasing a Seven-Bean salad recipe to highlight the important role fruits and vegetables play in a healthy diet. This food group is packed with fibre, vitamins and minerals, and should fill half of your plate. This recipe calls for green beans, edamame, snow peas, green peas, chickpeas, lima beans and white beans. Here are the nutritional benefits found in this list of vegetables and legumes: Edamame, green peas, chickpeas, lima beans, white beans and many other legumes make an excellent replacement for meat in vegetarian and vegan diets due to their high protein value. One cup of legumes provides about 15 grams of protein. In addition, one cup of legumes provides about 11 grams of fibre. Soluble fibre helps regulate blood sugar and lower cholesterol. Insoluble fibre helps to prevent constipation and regulate bowel movements. Low to moderate in calories These vegetables and legumes provide many vital nutrients for relatively few calories: Rich source of vitamins Vitamin A – maintains and supports healthy skin and eyes. Vitamin B – plays a vital role in supporting brain health and cell metabolism. Vitamin C – needed for the growth and repair of tissues in all parts of your body. Vitamin K – important for blood clotting. These vitamins are antioxidants, which are molecules found in foods that may protect your cells against harmful free radicals and heart disease, Alzheimer's, cancer and other age-related diseases. An excellent source of minerals • Potassium – needed for muscle function. • Calcium – necessary for our bones, heart and muscles. • Phosphorus – helps maintain bones and teeth, and the repair of cells and tissues. • Magnesium – helps with muscle and nerve control, regulates blood pressure and supports the immune system. • Sodium – supports muscle and nerve function, and maintains the water balance in and around our cells. • Iron – essential in the creation of hemoglobin, a protein in red blood cells that carries oxygen to the lungs and throughout the body. • Selenium – supports the immune system; may help reduce age-related cognitive decline and heart disease. Visit www.baycrest.org/signup and subscribe to our email list for more news, information and expert resources. Iris Weinberg, a registered dietitian at Baycrest.

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