May Food of the Month

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Spinach is one of the most popular leafy green vegetables.  It has a very neutral flavor that can be mixed well with a variety of foods, particularly in salads.  Compared to plain lettuce, spinach contains more omega 3 fatty acids, vitamin A, vitamin K, folate, potassium, and fiber.  These nutrients are important for heart health, your eyes and skin, blood clotting, metabolism, lowering your blood pressure, and keeping your bowels “regular.”  Try spinach raw or cooked.  Add it to smoothies, salads, soups, pasta dishes, etc.  It’s a great addition to nearly any meal and can help you feel healthier in nearly no time!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

April Food of the Month

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Asparagus is a super food in season this month.  It is high in various important nutrients, including fiber, folate, and vitamin A.  However, it is particularly high in vitamin K.  In fact, one serving equals seventy percent of the average adult’s daily recommended value of vitamin K.  What does vitamin K do?  We hear a lot about vitamins A, C, or D, but not so much about vitamin K.  Its primary function is blood clotting, yet vitamin K also helps to build and maintain bone strength.  If you’re not a huge fan of plain asparagus, try hiding it in some dishes to get more vegetables in your daily diet without noticing it.  Throw some in an omelet.  Toss some into macaroni and cheese or your favorite pasta meal.  Get creative!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.