With so many unhealthy snack options available, it can often be difficult and inconvenient for Pepperdine students to make sure they receive enough nutrients in their daily diets. However, students needn’t look too far because there are four superfoods rich with vitamins and minerals that are easily accessible on campus.
Most people have heard of the old saying, “An apple a day keeps the doctor away.” But what makes apples such a healthy and tasty option for on-campus snacking?
Apples are an excellent study snack because they are a low-glycemic food, which means that their glucose is released more slowly into the bloodstream. Apples are also a great alternative to high-glycemic foods, such as starchy foods and white breads, because their high natural sugar will not cause a rapid increase in blood sugar.
Apples are a great source of soluble and insoluble fiber, which assists in digestion and weight loss and keeps the body feeling fuller longer. However, most of the fiber is found in the peel of the apple. An 80-calorie, one gram of fat and four grams of fiber medium-sized apple is a nutritious and delicious option for a quick and healthy snack.
When people think about the nutrition content in bananas, most of the time they think of its high potassium content. Bananas are one of the best sources of potassium, but why is potassium such an important mineral for the human body?
With more than 12 percent of the recommended daily amount of potassium found in one medium-sized banana, studies have shown that high amounts of potassium can lower one’s blood pressure and prevent the weakening of the body’s bones. Potassium helps permit healthy amounts of calcium to stay in the body while neutralizing high amounts of sodium found in one’s diet.
With the average medium-sized banana containing just over 100 calories and three grams of fiber, this fruit is an excellent choice for getting a quick mineral boost throughout the day.
A carrot’s loud orange hue makes it nearly impossible to miss while browsing for potential snacks in the Caf. Despite its obnoxious color, carrots are packed with tons of vitamins and minerals that can provide excellent health benefits.
Carrots are loaded with vitamin A, a vitamin vital for proper function of the eye’s retina. Without adequate amounts of vitamin A in one’s diet, night blindness can occur. In fact, 128 grams of carrots contain more than 300 percent of one’s daily recommended amount of vitamin A.
Carrots are also rich in beta-carotene, a substance that serves as an antioxidant in the body and slows down cell damage done to the body. It even helps with anti-aging by slowing down the body’s aging cells. Carrots are an ideal power snack because of their low caloric value and high vitamin and mineral content.
Although finding an avocado on campus might be a little more difficult than finding carrots, bananas and apples, the incredible health benefits make this super food an outstanding choice worth the search.
Avocados are an anti-inflammatory food that contains different compounds that help fight inflammation. The most commonly known anti-inflammatory contained in avocados is omega-3 fatty acids. Omega-3 fatty acids help reduce pain, swelling and inflammation in the body. They also support cardiovascular health.
Despite the fruit’s exceptional anti-inflammatory benefits, it does contain a significant amount of fat. One half of an avocado contains roughly 150 calories and 14 grams of fat. However, the fats found in this fruit are unlike the fats found in ice cream and other processed foods, because the avocado’s fat is healthy and contains nutritional benefits. Avocado can be found in some prepared dishes in the Caf and is also in some of La Brea’s sandwiches.
By simply adding and substituting some of these four superfoods into one’s diet, students can stay on track with keeping a well-balanced and nutrient-rich diet.
