You too can eat healthy in Chicago!

Healty Chicago FoodSardines

Though they are not the first thing to come to mind when you think of healthy foods, sardines are in fact packed with benefits. If you are looking for a rich source of calcium other than milk, have some canned sardines as an appetizer before dinner. Three ounces of these tiny fish contain 325 milligrams of calcium, which is just as much as an entire glass of milk. Having a servings of sardines two or three times a week is the perfect way to add some flavor and variety to a calcium-rich meal plan.

Kale

One cooked cup of kale contains not only 180 milligrams of calcium, but also 90 micrograms of vitamin Kthe essential vitamin for calcium absorption and sturdy bone structure. Research conducted by the Nurses Health Study has shown that women who consume a minimum of 130 micrograms of vitamin K daily decrease their risk of hip fracture by 30 percent. Just two servings of kale a day will provide you with your recommended dose of the vitamin.

Broccoli   has a strong, positive impact on our body’s detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body’s detox process, including activation, neutralization, and elimination of unwanted contaminants.  More info HERE.

Brussels Sprouts may have unique health benefits in the area of DNA protection. A recent study has shown improved stability of DNA inside of our white blood cells.  More info HERE.